All foods are rich in various nutrients, as no single item can give essential nutrients to a person to meet our daily requirements thereof. In order to have balanced diet, certain vegetables, fruits, cereals, dairy products, fruits, cereals, poultry products are required to be blended or not taken in isolation except when a particular situation demands.
Following nutrients are said to be assential ingredients of a balanced diet.
CARBOHYDRATES
These are components of oxygen, hydrogen and carbon. They provide energy and heat to our body. Sugar and starch are well known sources of energy, and both of them are present in green plants. Lack of carbohydrates causes weakness, run down condition restlessness in the body, whereas its excess causes fatness (obesity). Liver retains carbohydrates in the form of glycogen which is released by it, as soon as body requires it to sustain energy. Excessive release of glycogen into blood stream can cause rise in sugar levels of the blood and deficient supply can often result in low sugar percentage in the blood, both being forms of diabetes known as hyper and hypoglycaemia respectively. A routine need of person is 160 to 240 gms. of carbohydrates which often is liable to vary depending on health status of a person. We get carbohydrates mainly from sugar, wheat, grains and jaggery etc.
PROTEINS
Proteins are required for proper development of our body and the word protein means, first in importance. They are conglomerates of phosphorous, sulphur, carbon, oxygen, nitrogen etc. and deficient supply of proteins to the body will compel the body to eat its own muscles. Adequate supply of proteins is very important in our body so that all vital organs do continue to function in a normal way. Main function of proteins is to grow, repair and maintain organs and tissues of the body. In order to facilitate assimilation of proteins the body releases amino acids which are more then 70 in numbers. Enzymes break the proteins into amino acids, which in turn help protein to get absorbed into the blood stream. Out of 70 amino, acids 10 are considered most essential and such essential amino acids are known as high quality proteins. Pulses augment short supply of protein, received from cereals. Hence to get an added advantage, cereals should always be taken with pulses.
Our skin, muscles, hormones and enzymes are composed of amino acids and hence their requirement is of permanent nature. So is the need for constant supply of proteins. In the absence or short supply of proteins to the body, one is liable to feel tired and weak, whereas their excess supply will vitiate our blood, as also let them rot in our intestines.
Daily requirement of protein for a person should be one gms. per kg. of body weight, but it may be ensured that quality of protein is not inferior or substandard. We get proteins mainly from meat, fish and cheese etc. For vegetarians, soyabean and peanuts are capable of giving almost double the amount of protein which equal amount of fish can give.
FATS
Fats discharge the function of lubricating the body, apart from being the concentrated source of energy, providing essential fatty acids for the aforesaid purpose. Our body’s fat requirement is met from oils, pure fats, apart from that some oil seeds, nuts, soyabeans also supply fats. Pulses and cereals have meager percentage of fats. It is a myth and a misplaced conception to totally eliminate oils from our diet. In fact, fats form an essential part our diet, as overuse is a dangerous and risky as total lack of use.
All oils and fatty acids have three types of fatty acids. Saturated fatty acids, which are causative of high risk or cholesterol in blood, if taken in excess; polyunsaturated acid do not raise cholesterol levels whereas monounsaturated acids lower the level of cholesterol. Hydrogenated vanaspati oils are rich in saturated fatty acids and it also matters as to how and in what way they have been processed.
For a normal adult, daily consumption of fat from 25-35 gms. seems to be correct. Persons doing hard work would require higher quantity of fats which should mainly be had from polyunsaturated fats, preferably vegetables. Heat generated by fats is almost double the amount of energy generated by carbohydrates, when process of oxidation takes place in the body This energy is converted into body heat and muscular work. Patients who suffer from heart aliments, arteriosclerosis, high blood pressure or any other like disorder should avoid saturated fats and substitute them with polyunsaturated fats. They should also avoid lard, palms oil, cream, butter and oil. Instead they should lay stress on the use of skimmed milk and its by products.
Vitamins and Minerals
Here are the nine most important vitamins and minerals that every one should know about. Which vitamins do you need most, and how much do you need?
Further, getting enough of the right vitamins, minerals can helps fight problems we are at especially high risk for, such as elevated cholesterol, hypertension, coronary heart disease, stroke, certain cancers and kidney stones. Here are the nine nutrients we need most.
VITAMIN-A
Studies find Vitamin-A can have significant immunity boosting and anticancer effects. And, yes, just as your mother told you, it helps maintain good vision. A ½-cup serving of steamed carrot supplies almost four times a man’s daily recommended intake of 1,000 milligrams. Other good sources are liver, dairy products, fish, tomatoes, apricots etc. Vitamin-A is easy to get from your diet and extremely toxic in high doses, so experts recommend avoiding supplements.
VITAMIN B6
This necessary nutrient is a powerful immune booster, and some studies suggest it may prevent skin and bladder cancer. Additionally, B6 protects against the formation of kidney stones (a problem that afflicts twice as may men as women) and can help prevent restless sleep. You need only two milligrams of vitamin B6 daily about the amount in two large bananas. Active men need a few milligrams more, since it’s burned up during exercise, says Paul Tremble, Ph.D., assistant professor of nutritional biochemistry at Prude University. Other dietary sources include chicken and fish, liver, potatoes, avocados and sunflower seeds. High does of B6 supplements can be toxic over time, so experts recommend taking go more than 50 milligrams a day.
VITAMIN-C
It boosts immunity; may help prevent cancer, heart disease and stroke; promotes healthy gums and teeth; prevents cataracts; hastens wound healing; counteracts asthma; and may help overcome infertility in men. Keeping your body well supplied with vitamin C may also slow the aging process. Broccoli, lemon, amla, cantaloupe, green peppers and grapefruit juice are good dietary sources, but supplements won’t harm you, as this vitamin’s not toxic in high does. Researcher Earl Dawson, Ph.D., of the University of Texas Medical Branch, says 200 to 300 milligrams a day should be adequate. Many researchers think you’ll short-change yourself on vitamin C with the RDA of 60 milligrams (the amount in ½ cup of fresh orange juice), particularly when it comes to warding off the common cold, the most well known of C’s benefits.
If you smoke, you probably need extra Vitamin-C. Smokers have lower levels of the vitamin in their blood. No one knows why, but the implication is that their bodies need more Vitamin C and thus are using more.
VITAMIN-E
Studies show Vitamin-E lowers cholesterol, prevents buildup of artery-clogging plaque, boosts immunity, cleanses the body of pollutants and prevents cataracts. There’s lots of Vitamin-E in almonds, peanuts and pecans, but it’s hard to get enough of this nutrient from your diet. Fortunately, supplements are safe in doses much higher than the 10 mgs. RDA. Biochemist Max Horwitt, Ph.D., of the St. Louis University School of Medicine, takes 269 milligrams daily and considers the amount safe.
ZINC
Getting enough zinc ensures that your sex drive, potency and fertility stay in shape. Zinc’s been used experimentally to treat impotence, and it has a profound influence on the body’s ability to heal wounds and resist disease. Men tend to get only about two-thirds the RDA of 15 milligrams, particularly if we’re active. That’s because when men sweat, we lose more since than women. One four-ounce helping of lean beef provides almost half the daily zinc needs. Other good sources are turkey, seafood, cereals and beans. Too much zinc can hinder the work of other minerals, so experts recommend taking no more than one 15 mgs. supplement a day.
CHROMIUM
This vital mineral can cut cholesterol, boost endurance in athletes and help body-builders gain muscle and lose fat. The average man needs at least 50 micrograms of chromium a day, but active men should get 100 to 200 micrograms. We get chromium mainly from fruits, cheese, milk, potato etc.
FIBRE
Technically, fibre’s not a nutrient, since it passes through the body undigested. But eating fibre substantially reduces cholesterol and may help lower blood pressure. A high-fibre diet may lower your risk of colon cancer (the third most common kind for men) and can control sugar levels in diabetics. Fibre may even help you lose weight by filling you up without a lot of calories. Two medium-sized apples will give you 14 of the recommended 18 to 35 daily grams of dietary fibre you need. You also get fibre from whole-grain breads and breakfast cereals; brown rice, strawberries, pears and vegetables, especially ones with edible stalks and stems such as broccoli and carrots.
MAGNESIUM
This mineral plays a key role in regulating the heartbeat. Studies show that getting enough may protect men against heart disease as well as bring down high blood pressure. Magnesium also boosts fertility by making sperm more vigorous. You’ll get about two-thirds of your daily requirement of magnesium from a breakfast of two cups of shredded wheat, skim milk and a banana. Baked potatoes, beans, nuts, oatmeal, peanut butter, whole-wheat spaghetti, leafy vegetables and seafood are also magnesium rich.
GET MORE FIBRE
Insoluble or soluble ? It doesn’t matter how you get your fibre. What’s important is that you do get it. “People eat so little fibre, we’ll take anything, “says Dr. Blackburn. “Whatever you can find some peas in your stew-put them in!”
A high-fibre diet fills you up without filling you out, keeps you regular, helps lower your cholesterol level and may help reduce the risk of colon cancer. The nutritionists advocate getting at least 20 grams per day. A breakfast of oatmeal, whole-wheat toast, a pear and a banana would give you more than half that amount. The highest-fibre foods are fruits, vegetables, whole grains and legumes.
Fibre Champs
These ten foods are loaded with fibre:
1. All Bran with Extra Fibre, ½ cup : 13.8 gms.
2. Kidney beans, cooked, ½ cup : 6.9 gms.
3. Wheat “lite” bread, 2 slices : 5.6 grams.
4. Turnips, cooked, ½ cup : 4.8 grams.
5. Green peas, frozen, cooked, ½ cup : 4.3 gms.
6. Pears, canned, ½ cup : 3.7 grams.
7. Raspberries, fresh, 1 cup : 3.3 grams.
8. French-style green beans, cooked, ½ cup : 2.8 grams.
9. Granny Smith apple, 1 small : 2.8 grams.
10. Popcorn, 3 cups: 2.0 grams.
High Calcium Cocktails
You can reduce high blood pressure by eating more low-fat dairy products and drinking lots of fortified orange juice, suggest studies out of Arizona State University. Men who ate a high-calcium diet (600 milligrams more than the Recommended Dietary Allowance) for six weeks saw their high blood pressure readings drop dramatically.
SALT
Your body needs a mere 500 milligrams of salt (1/16 teaspoon) per day. You can get that in a cup of instant soup or a few handfuls of honey-roasted peanuts. The average American man eats 20 times that amount. When you begin to approach 20 to 30 grams per day (which, incidentally, is what the average Japanese consumes), you get to a level that may put you at risk for high blood pressure, arterial damage and even stroke.
Commonest Rules of Diet
- Avoid excess salts and sugar.
- Keep low the consumption of red meat, primarily beef and lamb and substitute fish and poultry, legumes and grains, nuts and seeds.
- Substitute low-fat milk for whole milk, low-fat cheese for high-fat cheese.
- Substitute polyunsaturated margarine and vegetable oils for utter, lard and bacon fat.
- Eat plenty of fruits, and green leafy, as well as yellow vegetables, raw and cooked.
General Health
- Get seven or eight hours’ sleep at night.
- Eat breakfast-especially-high fibre foods and fruits.
- Keep weight normal in relation to height.
- Avoid smoking.
- Exercise regularly.
- Drink only in moderation (a glass or two of wine or beer per day and spirits only occasionally).
- Burn the candle at only one end (i.e., if you work too hard, then don’t play too hard, or if you play too hard, then don’t work too hard; alternate periods of overexertion with periods of rest, and periods of laziness with periods of self-galvanizing).
