Ever wondered about the components of your food that would provide you with good health? Well, here is some information that
will not only help you know your nutrients but also tell you where to get its daily dose.Carbohydrates Considered to be energy providers.
provide fuel for the functioning of each and every cell.Vital organs (heart and brain) function due to the energy they provide.All cereals e.g. wheat, rice, bajra, millets, sugar, jaggery, honey, root
vegetables like potatoes, yam, sweet potatoes.ProteinsConsidered as the building blocks of life. Amino acids join to make up your hair, nails and muscles.Building of new cells and tissues make use of proteins as raw material.Repair of tissues that are worn out.All the fluids of the body i.e. blood, hormones, milk, enzymes, mucus and sperms are made of proteins Antibodies, the soldiers that fight infections are protein based.When energy required is more, the body proteins are broken down, though it is not a preferred sourceNon-vegetarian foods like meat, fish, and eggs. Vegetarian foods like cereals and pulses especially soya bean, milk and milk products and nuts.FatNormal growth and development require fatty acids to be present in the diet.It can also be used as a source of energy. Source of fat soluble vitamins A, D, E and K.Both vegetable and animal foods will help you meet the requirement of fat. Vegetable sources: Sunflower oil, safflower oil, groundnut oil, and coconut oil, nuts and oilseeds.Animal sources: Butter and ghee.Vitamins And MineralsThey are required in small quantities but play a big role in determining the health of an individual. Hidden within the foods you eat, they go on with their task of keeping one free from disease. Revealed here are the secrets present in food for a healthy life.VITAMINSVitamin AFor proper eyesight.Keeps the mucus membranes healthy.Provides resistance to infections.Yellow –orange coloured fruits (papaya, mango) and vegetables (carrots, pumpkins), green leafy vegetables, fish liver oil, liver, whole milk products (yogurt, cream, butter). Vitamin D To provide health and strength to the bones and teeth.For the uptake of calcium from the diet. Exposure to sunlight activates a form of vitamin D lying beneath the skin.Foods fortified with vitamin D like milk and butter. Vitamin E Works as an antioxidant to protect the cells from free radical damage.Required for normal reproductive growth.Nuts like almonds, egg yolk, wheat germ, vegetable oils, green leafy vegetables.Vitamin KIt is required for normal blood clotting.It controls bleeding and hemorrhage.Green leafy vegetables, wheat bran, cheese and egg yolk.Vitamin B 1 (ThiaminMetabolism of carbohydrates to release energy.Needed for proper functioning of nervous system.Grains like rice, whole wheat.Also made by the bacteria in the intestines.Vitamin B 2 (Riboflavin)Required by the cells to release energy.Determines health of eyes and their sensitivity to light.Deficiency causes fissures to occur at corner of mouth, nose and ears.Yeast, green leafy vegetables, whole grains, peas, milk and milk products, organ meats and eggs.Vitamin B 3 (Niacin)Deficiency causes skin disorders, problems of the nervous system, depression, diarrhea and in severe cases death.Whole grains, legumes, peas, nuts, meat, fish, poultry and milk.Vitamin B 6 (P.yridoxine) Essential for maintaining the normal hormone levels.Important for the development of the nervous system.Involved in metabolizing fat and carbohydrate in the bodyMilk, egg yolk.Vitamin B 12Raw material used to make red blood cells that are carriers of oxygen to the bodyLiver and kidney are the best sources besides milk, eggs, meat, cheese, yeast and seafood.Vitamin C Needed to heal wounds and repair tissues. For healthy gums.Protects against infections.Richest source is amla followed by citrus fruits like oranges, sweet lime.Folic AcidThey are essential components needed to make red blood cells.Deficiency leads to anemia that is life threatening.Functions as a co-enzyme within the bodyGreen leafy vegetables, asparagus, broccoli, fruits, yeasts, non-vegetarian foodsBiotinRequired to mmetabolise carbohydrates and fatLiver, kidney, egg yolk and most vegetablesMINERALSA large number of minerals are present in the body. Some of these form part of body structural components and some others act as catalytic agents in many body reactions. - Calcium- Phosphorus- Iron- Sodium- PotassiumCALCIUMCalcium is an element found in bones, shells and limestone, among other materials.Milk and milk products, sesame seeds, garden cress seeds, pulses like soya bean, cereals like ragi.PHOSPHORUSRequired for developing bones and teeth.For cell functioning.Regulates acid base balance in the body.Milk, cheese, egg yolk, meat, fish, poultry, whole grains, legumes and nuts. IRON Part of red blood cells, which carry oxygen to all the cells of the body.Needed for improving the immunity as well as cognitive (Intelligence and memory) performance.Organ meats, green leafy vegetables, dried dates.SODIUM & POTASSIUMEssential to maintain the balance of body water.Regulates muscle contractions and sending messages through the nervous system.Maintenance of normal acid- base balance.Maintenance of normal muscular function.Common salt is the common source for sodium. Besides all cereals, pulses, vegetables and fruits provide it provide both sodium and potassium