Food and Nutrition: Healthy nutrients, Body requirements

Every living thing needs food to live, therefore everything which a man eats or drink is called food. The process in which an organism assimilates food and uses this food for growth and maintenance of health is called Nutrition. Fruits are at the top position in the nutrition categories.

Food & Nutrition must have the following things:

Water

For living, after air water is a very important thing for humans. More than two-half of the body is water.

Water supplies food to all parts of the body because food particles are easily dissolved in it. Water also plays an important role in maintaining blood pressure.

Proteins

After water, proteins are very important in Food and Nutrition. Our body contains a large number of proteins. Many proteins have Carbon, Hydrogen, Oxygen, and Nitrogen. Some proteins also have Sulpher, Phosphorus, Iron, iodine, and Cobalt. They provide heat and energy to the body. Many proteins are used as drugs. They control bleeding and treat blood cancer. Proteins nourished our bodies. Therefore in everyday food, a certain amount of proteins is necessary. Mutton, Chicken, Beef, eggs, fish, milk, yogurt, beans, pulses, wheat, pea, etc. contains protein. About 90-120 grams of protein food is necessary for a man in one day diet.

Carbohydrates

Carbohydrates provide resurgence and heat to the human body.

During digestion, carbohydrates are converted into sugar. This sugar then converts into Glycogen. It produces heat and willpower in the body. If carbohydrates are taken in large quantities, then the weight of the body increases. A young man needs 720-780 grams of carbohydrate food in one day. Fruits, honey, cereals Sugar, rice, wheat, potato, barley, etc. have a large number of carbohydrates.

Their importance is given as:

• They regulate the amount of sugar level in our bodies.
• They provide essential nutrients that help in digestion.
• Carbohydrates lower cholesterol levels and regulate blood pressure.
• Carbohydrates protect our muscles from cramping.

Fats

Things like oil and ghee are known as fats. A young person needs at least 45 grams while a more physically hard-working person (like a farmer) needs 90 grams of fats in a day.

If taken in large quantities, it disorders the digestive system or it stores in the body and causes more weight. Fats produce approximately two-time heat than carbohydrates.

Milk, Butter, Cheese, Palm oil, Olive oil, etc. are important sources of Fats.

Salts

A man remains unfit without salts. When salts become less in the body the blood pressure in the body becomes low. Common salt is eaten by food. But, the salts in vegetables and in other foods are also important. A young man needs 15-30 grams of different salts in a day.

Vitamins

Vitamins are present in small quantities in different types of foods. These are very important for human health. The absence of vitamins in food causes many health issues. Vitamins are commonly divided into two categories:

1. Vitamins which are dissolving in fats are known as Fat Soluble Vitamins.

These are Vitamin-A, Vitamin D, Vitamin-E and Vitamin K, etc.

Their accumulation causes diseases. For example, the accumulation of vitamin D causes bone pain and bone-like deposits in the kidney. However, their deficiency also causes diseases.

Vitamin-A:

It is present in dairy products, eggs, oils, and fish. It is also present in green vegetables and fruits like carrots. Its deficiency causes Night Blindness and Eye Inflammation.

Vitamin-D:

It is also present in fish, dairy products, and oils. It has a main role in the absorption of calcium. Which is essential for the maintenance of healthy bones.

2. Vitamins which are dissolving in water are called water-soluble vitamins. These vitamins are non-toxic even if taken in large quantities. However, their deficiency causes disease.

These are Vitamin-B Complex and Vitamin-C etc.