Nutrition

 "WHEN DIET IS WRONG, MEDICINE IS OF NO USE AND WHEN DIET IS CORRECT, MEDICINE IS OF NO NEED"

What a thought! Right. 

Yeah I know I haven't published anything from so long and I apologize for that but now I'm back with another topic which will lead you towards good health. 

So, How many of you actually tried dincharya? Still struggling with that routine? It's ok keep trying and adopt those points under dincharya, it will help you a lot whith your physical and mental health. 

Okay! So, In this blog I will discuss about Nutrition. Sounds way too simple right but we still don't take right amount of nutrients. Some of us are not aware about the right quantity according to our age, sex and work. 

So let's discuss about this basic topic. 

Nutrition is primarily concerned with the part played by nutrients in body growth, development and mentainence. 

In this blog I will talk about -

•  Proteins

• Fats

• Carbohydrates

• Vitamins


I am not going to teach you about what they are but yes I will write about how they are essential for  health and are required in what quantity. 

PROTEINS

It is important to add protein in your everyday diet. Protein constitutes about 20 % of the body weight in an adult. 

For those who are trying to  cut out extra fat from body start having high protein breakfast. It keeps us full for long time. 

Quantity: Daily protein requirement is 1gm/kg body weight. 

Don't take excess protein because that can effect your liver and a person can suffer from liver problems and can even die. 

Animal proteins are considered superior to vegetable protein. 

•Animal protein source- milk, egg, fish, meat,   cheese. 
•vegetable protein source- pulses, cereals, beans,    nuts. 

As some people are not aware about what kind of food is rich in which nutrient. So I think now you know about protein rich food. 

•Protein can also supply energy -4 kcal/gm

Keep this in mind and start having protein in right quantity according to the lifestyle. 
Always remember it is important to burn calories (exercise) even if you are having balanced diet. I'm not saying do intense workout but some physically work is important. 

FATS

Yeah, some of us don't want fat at all in our body but  fats are an important part of our diet. 
•Fats are high energy food providing 9 kcal/gm.

•Fat in the body provide support to out organs like heart, kidney, intestines and fat beneath skin provides insulation against the cold. 

•Excessive fat in the body makes a person obese. 

•High intake of saturated fat( cakes ,fatty cut of meat, ghee,oil) will lead to heart diseases. 

As I already said don't take anything in excess, have balanced diet.

Daily Fat Requirement- 

Adult man : 40-60 gm

Adult women: 20-30 gm

Children: Boys (1- 10 yrs) - 15-30 gm
                  Girls (1-10 yrs) - 15-30 gm

•Animal fat source- ghee, butter, milk, cheese, eggs , meat. 
•Vegetable fats- mustard oil, coconut oil, sesame oil, groundnut. 
Daily fat intake should be 20% of the total energy intake. 

CARBOHYDRATES

How carbohydrates are different from fats? 

•Carbohydrate intake should be 50-70% of the          total energy intake. 
• Carbohydrates ate the main source of energy        (4kcal/gm) and carbohydrate reserve of a                human adult is about 500 gm. 

 This reserve is rapidly exhausted when a man is fasting.

Sources- cereals, cane sugar, fruits, diatry fibres, beer root etc. 

Daily Requirement:

Adult man: 50-70 gm

Adult women: 50-60 gm

Children: Boys- 10-30 gm
                  Girls- 10-30 gm

VITAMINS

These are required by the body in small amount and are essential for good health. How?  Let's discuss. 

-Vitamin-A

We all have read that Vitamin-A is good for our eyes. 
•It participates in the production of retinal pigments which are needed for vision. 
•Increases immunity against infections. 

Daily Requirement-

Man: 600 micro gram/day

Women: 600 micro gram/day

Children: initially, 400 micro gram/day

                 8 yrs and above- 600 micro gram/day

SOURCES-  Fish liver oil, egg, milk, fish, leafy vegetables like spinach, mango , papaya, carrot. 

-B-Complex

It's a group of-
•Vitamin-B1 (Thiamine) 
•Vitamin-B2 (Riboflavin) 
•Vitamin-B6
•Vitamin-B12


Vitamin-B1

•It is essential for the utilisation of carbohydrates. 

•Sources- All natural foods like whole grain cereals, wheat, gram, pulses, oils, milk. 

•Milk is an important source of thiamine in infants. 

Daily requirement- 0.5 mg/1000Kcal of energy intake. 
Man: 1.2-1.5mg/d
Women: 0.9-1.2mg/d
Children: 0.6-1mg/d

Vitamin-B2

•It is a cofactor of many enzymes involved with energy metabolism. 

•Sources- Milk, egg and green leafy vegetables. 
  
Daily requirement-0.6 mg/1000kcal of energy intake. 
Man: 1.4-1.6mg/d
Women: 1.1-1.4mg/d
Children:0.7-1.2 mg/d


Vitamin- B6

•It plays an important role in metabolism of Ami no acids, fats and carbohydrates. 

•Sources: legumes, cereals, vegetables, egg, milk, meat. 

•Daily Requirement- 2mg/day for an adult. 

Vitamin-B12

•It helps in synthesis of DNA and synthesis of fatty acid in myelin sheath. 

•Sources- Not found in vegetable origin food. 
 Meat, fish, egg, milk, cheese. 
•It is also synthesized by a bacteria in colon. 

• Daily Requirement- 1micro gram/day in an adult. 

It's deficiency is uncommon but the person who are strict vegetarian and do mat take animal products can suffer it's deficiency. 

Vitamin-C

It is the most sensitive of all vitamins to heat. 
•It is required for collagen formation, which accounts for 25% of total body protein. 

Deficiency can lead to bleeding gums, weakness, delayed wound healing etc. 

•Sources- Fruits and vegetables. 
 - Amala is the richest source of vitamin-C. 

Daily requirements:- 40mg/day for an adult


Vitamin-D

It is considered as kidney hormone.
• It promotes intestinal absorption of calcium and phosphorus. 
•Permits natural growth of a person. 

Sources- Sunlight
 Foods:- eggs, butter, cheese, milk, ghee, fish liver oil. 
 Deficiency can lead to Rickets,Osteomalacia.
Regular exposure to sunshine is important. 

Daily Requirements- 2.5micro gram for an adult. 


So, This was all about nutrition. For some of you it will be boring but for those who want to keep a check on their diet this blog will help. 

 This was a basic topic and most of us are aware about balanced diet but we still don't actually follow it. So whenever you want to keep a check on diet follow this. 

Comment and share your views with me and you can also hit me with topics you want me to discuss about or anything you want to know related to ayurveda and health. I will love to hear from my readers. 

You can send me an E-mail as well at-  parul1532000@gmail.com




THANK YOU FOR READING! 





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