Healthy Diet

Role of Nutrition on health cannot be over emphasized. Our body require many things to function normally.Normal functioning of body implies all the metabolic processes required for our survival should run smoothly. Our body and mind cope with the external environmental factors affecting health and able to overcome challenges posed by microbes,toxins,stresses etc. Diet has profound effect on our physical and mental well being. Healthy diet in general, should contain adequate amount of carbohydrate,proteins,fat,minerals,vitamins ,fibers, flavonoids and water. We would discuss some dietary components:

1.Carbohydrates:These are important to provide us energy for doing work. The source of carbohydrates are rice,wheat,potato etc. Carbohydrate gets digested to form glucose which gives us energy. Those who do more physical work like farmers, manual labourers,industrial workers, need more carbohydrates in their diets. Those who do less physical work require less. Although person doing excessive mental work also need more carbohydrate since glucose is needed for brain.

In nutrition there should be optimum intake of nutrients. Neither less than the requirement nor excess. So in case of person with diabetes, blood glucose is already in excess, the intake of carbohydrate should be less. That too from complex carbohydrates which do not increase blood glucose fastly.Whenever we take food, there is secretion of insulin in blood to push the glucose in our body cells for utilizations in diabetes if we take small amount of food six times in place of our heavy three meals in a day would greatly help to control our blood sugar.

2.Proteins:Proteins are required for our body building. Our muscle bulk is increased by protein rich diet. Proteins are also required to make enzymes in our bodies which controls various functions in our body. Roughly your protein requirement can be calculated by your bodyweight in kilogram is your daily requirement in gram. Suppose your body weight is 70 kilogram then your daily protein requirement would be 70 gram. Some person with kidney diseases need lesser amount of protein. Such person should adhere to their doctor’s/dietitian’s advice strictly. Those who want to improve their muscle bulk should know that high protein intake cannot increase their muscle bulk alone. They should exercise to incorporate protein in their muscles. For this to happen at least 3 minutes that muscle should be used. Sources of protein are;Pulses,egg white, meat ,fish etc. Soybean is the richest source of protein. Our body proteins are made up of twenty different types of amino acids of which eight are essential to be supplied in our diet because these cannot be synthesized in our body.Egg albumen (white)contains all essential amino acid so is considered best quality protein.

3.Fats/lipids/oils Fats are essential for our body,it protects our organs by cushioning effect against any physical blow,it also provides thermal insulation from external hot and cold environment. In diet, fat is discouraged for increase in ischemic heart disease. Here we should understand that there are two broad category of fat Good Fat and Bad Fat.

In lipid profile test we see a lot of fat components like Total Cholesterol, VLDL,LDL,IDL,HDL and triglycerides. Among them HDL is good for heart and blood vessels. So good fat are those fats which can improve HDL cholesterol in our body.Such good fats are Sunflower Oil, Safflower Oil, Fish liver oil, Olive Oil, Rice Bran oil, Mustard Oil. Bad fat is generally obtained from Animal sources(except fish) and Palm oil.

Good fat has got high PUFA and Omega 3 content.

For healthy diet not more than 30 % of our calorific requirement should come from fat.Fat has high calorific value in comparison to carbohydrates.

4.Vitamines: Vitamins are essential for normal functioning of our body. There are two broad categories of vitamins:

A] Water Soluble Vitamins B-Complex , C

B] Fat Soluble Vitamins A , D , E , K

A.] Water soluble vitamins are Vitamin B Complex and Vitamin C. These vitamins if consumed in excess would pass in urine after utilization. So these are required daily. Among water soluble vitamins , only vitamin B12 can be stored in our body.

Vitamin B complex includes

Vitamin B1-Thiamine this vitamin is important for nervous system. Those who consume high amount of alcohol has tendency to develop its deficiency.

Vitamin B2-Riboflavin-Its deficiency causes glossitis ,cheilosis etc.

Niacin, Deficiency of niacin causes pellagra which consists of 3 Ds Diarrhea, Dementia and Dermatitis.

Folic Acid is important for formation of blood in our body.During pregnancy, particularly in first trimester folic acid must be taken to prevent congenital defect in babies.

Pantothenic acid -its deficiency causes fatigue,irritability,sensation of numbness in hands and feet, abnormal sensation in the body

Vitamin B6 -Pyridoxine-Its deficiency causes depression, seizures and confusion, neuropathy, dermatitis, glossitis and cheilosis.

Vitamin B 12-Cyanocobalamine is essential for blood formation in our body. Its deficiency symptom are tiredness, weakness, heart palpitation and shortness of breathe.

Folic acid, Vitamin B6 and Vitamin B12 are important for blood formation.

Choline is important for normal functioning of our cells. Its deficiency has been associated with nerve and muscle damage.Children below two years must have adequate choline since 98 percent brain development is completed by age 2 years. Egg yolk contains choline.

Vitamin C is antioxidant and immune system booster. Its deficiency causes scurvy.

B. Fat soluble Vitamins are Vitamin A,D,E and K, such vitamins are stored in our body. If consumed in greater amount ,would cause toxicity.

Vitamin A is essential for night vision and also have antioxidant property(they protect our body cells from oxygen derived free radical damage),

Vitamin D for bone and teeth health. It helps in calcium absorption from intestine.

Vitamin E is also antioxidant apart from helping in immunity and fertility.

Vitamin-K is essential for our blood clotting factor synthesis. Its deficiency would cause excessive bleeding tendency.

5.Flavonoids these are found in natural colors of fruits and vegetables should consume different types of colorful fruits and vegetables for our good health. They prevent cancer and they are anti inflammatory.

6.Minerals like Potassium, Sodium, Iron, Calcium, Iodine, zinc, Selenium, etc. are needed in our diet for our good health.

7.Water:Since 60 % of our body weight is water it should be taken adequately. Daily 2 to 3 liters water should be taken. Those who work in the hot environment need more water.