We have been gifted with this wonderful body of ours, and it is our responsibility to take care of it. We all know that a healthy body is linked to a healthy mind, a requisite to keep up our good work and productivity.
A healthy body is primarily dependent upon nutrition and nourishment. Your body demands a certain amount of nutrition every day to keep it going and free of ailments.
What is nutrition: Nutrition refers to the supply of materials, especially food, required by the cells and organisms of our body to stay alive. According to human medicine and science, nutrition is a science or practice of consuming essential foods. Nutrition is defined slightly differently when it comes to hospital science. In hospitals, nutrition means the food requirements of patients, including nourishment solutions delivered to patients via intravenous or intragastric tubes.
Types of nutrition: There are two major types of nutrition. They are Autotrophic nutrition and heterotrophic nutrition.
Autotrophic nutrition: Certain bacteria and green plants can produce their own food from various inorganic substances by using light from the sun. This type of nutrition is called autotrophic nutrition. In this mode, organic substances are created through carbon dioxide and water.
Heterotrophic nutrition: In this type of nutrition, the food is obtained by feeding on other organisms.
Nutrients and its types: A discussion on nutrition is never complete with a focus on nutrients. A Nutrient is a substance that is used by an organism to grow, survive and reproduce. The demand for dietary nutrients intake applies to plants, fungi, protists and of course animals.
Nutrients can be further divided into two categories. They are micronutrients and macronutrients. Macronutrients are required in large quantities, while micronutrients are required in small quantities for a human body.
Daily intake levels of nutrition: A guide on the daily intake of nutrition has been drafted by experts in the fields of diet and nutrition. According to that guide, a balanced diet for an average human adult must include these following nutrient elements. This is an ideal type chart which can be referred to while making a diet plan for an adult individual. Certain figures may vary though dependent upon differences at the ground level.
|Nutrients||Quantity per day|
|Saturated fatty acid||24 grams|
|Dietary fiber||30 grams|
Guide to nutrient-rich meal plan: An ideal diet should include fewer calories, a lot of vitamins and minerals. There should also be less amount of sugar, starch, sodium and bad fats in the food.
Our body needs vitamins are minerals which are known as micronutrients. They are essential to keep your body nourished and healthy. Micronutrients are also important to prevent chronic diseases.
Some fast facts about nutrition:
- A typical human body generally needs seven major kinds of nutrition.
- Micronutrients are important but one should consume them in little amounts.
- Not all nutrients produce energy, such as fiber and water, but they are still very useful for the body.
- Vitamins are important organic compounds that a body cannot synthesize.
Now we present a chart through which you will have a clarified idea about what food items you should include in your diet to get nutrition-rich meals all day.
|Calcium||No fat dairy products and dairy substitutes, leafy greens, broccoli, sardines|
|Potassium||Nuts, raisins, fish, bananas, cantaloupe, spinach, other dark green veggies|
|Magnesium||Black beans, almonds, spinach|
|Fiber||Dried beans, whole grain food, apples, strawberries, brans, seeds, carrot, raspberries, other colorful vegetables|
|Vitamin A||Milk, carrot, eggs, cantaloupe, sweet potato|
|Vitamin C||Tomatoes, kiwi, strawberries, oranges, broccoli, green and red bell peppers|
|Vitamin E||Leafy green veggies, nuts, seeds, spinach, whole grain food|
All the above-mentioned foods are great choices to maintain the balance of minerals, vitamins and other essential nutrients in your diet.
When it comes to whole grain food, people often get confused about what should be their choices, though whole grain foods are very essential to have a nutrition-rich diet. To choose the right kind of whole grain edibles, you should remember that barley, quinoa, buckwheat, whole corn, and oatmeal are the very easy yet great choice.
A good number of people are also confused about whether seafood is nutritious. Well, actually they are. If you eat mussels, scallops, and shrimps in its fresh and organic form without adding much oil and unnecessary spices, they provide a great amount of nutrients to your body.
Why should we consume nutrition rich food: Well, the answer is simple. People who eat more fruits and vegetables as part of their regular diet have reduced the risk of chronic ailments. Vegetables, especially leafy greens provide nutrients vital for the maintenance of our healthy body.
Benefits of nutrition: The benefits are manifold. The discussion of how nutritious food helps our immune system could be a vast one. But here is a gist of the matter.
- A healthy diet keeps severe ailments, including cardiac problems at bay.
- Certain types of cancers, one of the deadliest diseases of modern times, can be prevented by consuming specific nutritious food on a daily basis.
- Fiber-based food prevents issues such as obesity, type diabetes. Therefore, no meal should complete without a whole fruit.
- Having vegetables regularly maintain the calorie intake percentage low for the body. This gives long term benefits.
- Potassium based edibles are also great sources of nutrition as they protect us for low blood pressure, maintain our bone density and prevent kidney stone and other such major ailments.
- Vitamin A and Vitamin C are good for our healthy skin, gums, teeth, and eyes, while folic acid-based food keeps the number of red blood cells high.
Conclusion: Do not compromise on nutrition. For it is the soul of your diet. It goes without saying that malnourished bodies age faster and calls for several chronic diseases. But it is advisable that before planning your nutrition-based diet plan, you must consult your dietician and physician.