All foods are rich in various nutrients, as no single food item is an all-contained item that can give essential nutrients to a person to meet his daily requirements thereof. In order to have balanced diet, certain vegetables, fruits, cereals, dairy products, poultry products are required to be blended or not taken in isolation, except when a particular situation demands. Following nutrients are said to be essential ingredients of a balanced diet:
Carbohydrates (Sugar, wheat, grains, jaggery etc.)
Proteins (Fish, grains, soyabeans, cheese, etc.)
Fats (Saturated and unsaturated fats as butter,
clarified butter, vegetable oils)
Vitamins (A, B complex, C, D, E, K)
Calcium (Milk)
Minerals (Iron, phosphorus, manganese, potassium, etc.)
Dietary Fibre
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 which exist in green plants. Starch causes accumulation of fat in the body and it is difficult to digest, thus straining the liver. Lack of carbohydrates causes weakness, run-down condition and restlessness in the body, whereas its excess causes fatness (obesity). Liver retains them 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 depressed or deficient supply can often result in low sugar percentage in the blood, both being forms of diabetes known as hyper and hypoglycaemia respectively. A normal daily need of a person is 160 to 240 gms of carbohydrate which, often, is liable to vary depending on health status of a person.
Proteins
Proteins are required for proper development of our body and the word protein means ‘first in importance’. They are conglomerates of phosphorus, sulphur, carbon, oxygen, nitrogen, etc. and deficient supply of proteins to the body will compel the body to eat its own muscles 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 than 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 essential for the purpose and such essential amino acids are known as high quality proteins. Chief sources of proteins are eggs, milk, soyabeans, almonds, nuts, fish and meats. Certain pulses, seeds, cereals, peas also contain protein but in a limited quantity, though their proteins also shell out good quality of protein. 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. Since their requirements are 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 of a person should be one gm per kg of body weight but it may be ensured that quality of protein is not inferior or substandard. For vegetarians, soyabeans are capable of giving almost double the amount of protein which an equal amount of fish can give. Is their any other bargain, in this respect, cheaper?
Fats
Fats discharge the function of lubricating the body, apart from being a concentrated source of energy and 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, soyabean also supply fats. Pulses and cereals have meagre percentage of fats. It is a myth and a misplaced conception to totally eliminate oils from our diet. In fact, fats should form an essential part of our diet, as overuse is as dangerous and risky as total lack thereof.
All oils and fatty acids have 3 types of fatty acids such as saturated (which are causatives of high rise of cholesterol in blood, if taken in excess), polysaturated acids do not raise cholesterol levels whereas monosaturated 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. Following table will clearly indicate the concentration of approximated quantity (percentage) in each variety of oil derived from various derivatives.
Oil %age of % age of mono % age of poly
saturated unsaturated fatty unsaturated
fatty acids acids fatty acids
Butter oil 65 31 4
Coconut oil 91 6 3
Corn oil 13 26 61
Cotton Seed oil 28 19 53
Lard 43 45 12
Olive oil 14 77 9
Palm oil 53 37 10
Peanut oil 18 49 33
Sesame oil 16 41 43
Soyabean oil 16 24 60
Sunflower oil 11 22 67
Safflower oil 11 12 77
For a normal adult daily consumption of fat, from 25-35 gms, seems to be in order. Persons, doing hard and strenuous work, would require higher quantity of fat which should mainly be had from poly unsaturated 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 ailments, arteriosclerosis, high blood pressure or any other like disorder, should avoid saturated fats and substitute them with polyunsaturated fats. They should also avoid lard, palm oil, cream, butter. Instead they should lay stress on the use of skimmed milk and its bi-products.
Vitamins
Vitamins are essential ingredients of food. They assist carbohydrates, fats, proteins and other nutrients to promote various chemical processes, increase energy, replace and build cells. For maintaining good health, vitamins serve as protective foods. Following vitamins have, so far, been isolated.
Vitamin A: Its deficiency results in lack of appetite, night blindness, retarded growth, unhealthy skin, dental loss, depleted vitality and general growth. Its natural sources are fruits, vegetables, egg yolk, milk and its products, liver oil and liver of animals. In normal health one requires 5000 I.V. daily but in pregnancy and for lactating (nursing) mothers 8000 I.U. will do because its deficiency can lead to deficiency in milk secretion.
Vitamin B1 (Thiamine): Thiamine deficiency leads to depressed mental states, nervous irritation, weight loss, tickling sensation in the soles. It is of paramount importance for functions of muscles, nervous system, digestion, for promoting utilization of carbohydrates. Its daily normal requirement is 1.25 mg. It is derived from natural sources like pea-nuts, oat-meal, milk, rice husk, brewer’s yeast, meat, liver etc.
Vitamin B2 (Riboflavin): It promotes growth and general health, is useful for fine conditions of skin and eyes, helps body cells in using oxygen for release of energy from food and its deficiency may result in cracking of lip-corners and burning/itching of eyes. Its natural sources are milk and its products, whole grains, meat, liver and various foods. Its daily requirement, for a normal person, is 150 mg.
Vitamin B6 (Pyridoxine): Its presence is essential in adding assimilation of proteins and fats, in blood building for normal functioning of brain, muscles and nervous system but its deficiency often results in disorders of nervous system, loss of hair, skin eruptions, loss of muscular control etc. Milk, banana, raisins, molasses, wheat germ, brain, brewers yeast, kidney, liver, fish, eggs, meats are natural sources of vitamin B-6. Its daily requirement is 2.0 mg.
Vitamin B12 (Cobalamin) : It helps in promoting growth of children, helps as a general tonic for the aged persons, in regenerating and forming R.B.C.s (Red Blood Corpuscles), nerve tissue and also in utilization of carbohydrates, fats and proteins. Its deficiency often leads to lack of proper growth, inflammation of tongue (though quite occasional), fatigue and anaemia. Its natural sources are eggs, liver, meats, milk products, etc. Its daily requirement is 6.0 mgm daily, in normal course.
Vitamin B5 (Pantothenic acid): Deficiency of this vitamin is often not found but, when it occurs, it may cause dizzy spells and disturbance in digestion. It is considered necessary for synthesis of antibiotics, nervous and digestive system. Its natural sources are brain, whole wheat, brewer’s yeast, molasses, peas, kidney, liver etc. Said to blacken hair (not medically proved). For daily requirement 10 mg would suffice.
Vitamin-C (Ascorbic Acid): It builds up general resistance of the body, enabling the later to fight infection, apart from hastening heeling. It is essential for healthy bones, teeth and gums, maintains vigour and good health, in restricting coughs, colds and sneezing. Its deficiency can lead to anaemia, bleeding from piles, lack of general resistance, etc. All citrus fruits are its major sources as also amla, mango, lime, lemon, tomatoes, potatoes, peppers, spinach and other vegetables and fruits. If stored or cooked, it is liable to be destroyed. Its daily normal requirement is 60 mg but may be required more in case of smoking, incessant sneezing and coryza. It may have to be increased to 500 mg daily, depending on severity and gravity of the case.
Vitamin-D (Calciferol) : It helps in the formation of bones and teeth for utilization of phosphorus and calcium. Its deficiency leads to rickets in infants and children. In pregnancy puffiness and swelling of feet, etc. indicate its deficiency, caused by malabsorption of calcium. Ultraviolet rays help to convert cholesterol, present in the skin, to calciferol. Its natural sources are milk, milk products, oil of fish and liver. Excess of this vitamin may cause toxic effects. Its daily requirement, for a normal person, is 400 I.U. But far higher dosage is required in pregnancy. Should never be used without medical advice and care.
Vitamin -E (Tocopherol): It helps in prevention of undesirable blood clots, and promotes formation of new skin (in the women). Its deficiency can lead to early aging, muscular disorders, loss of reproductive capacity. Its natural sources are wheat germ, grain and its products, leaf and green vegetables, margarine, vegetable oils, liver, eggs and butter and its daily requirement is 30 I.U. if situation demands. As for its importance, only Vitamin C can be given with it.
Vitamin-K (Menadione) : It assists in maintaining clotting system of blood. But for this vitamin and its capability to prevent clotting in blood, even a simple injury could have lead to fatality. For healthy and efficient working of liver it has an important part to play. It is found in wheat, brain, wheat germ, tomatoes, cabbages, potatoes, spinach, liver and egg-yolk. Bacteria, present in the human intestines, produces this vitamin, hence it hardly needs to be supplemented, but its use and importance cannot be overlooked or denied.
Note: We have mentioned only very prominent and generally used vitamins. In addition, there are other vitamins like Niacin, Folic acid, Biotin, Vitamin F, Vitamin P (Bioflavonoid), VitaminB15.
Best course is to extract vitamins from vegetables and fruits and tablets or tonics should be taken only when the body is unable to extract vitamins from natural foods. All vitamins, falling under B-Complex category, are water-soluble and, thus, are drained out by system. If too much of vitamins are taken continuously for longer periods, it may render our body incapable of drawing vitamins from natural foods.
Minerals
There are five basic (or gross) minerals for the body such as, calcium, phosphorus, potassium, sodium and magnesium and trace elements consist of iron, copper, iodine, chromium, zinc and manganese, besides selenium. In addition, cobalt, nickle, sulphur, fluorine and gases (like oxygen, carbon, hydrogen and nitrogen). All such elements play an important part in physical well-being of the body, enabling it to discharge its functions efficiently. Calcium is meant for bones, iron for blood- building, iodine for warding off goitre and manganese to reduce risk of cancer. Improper balance between chromium and manganese may lead to heart disorders. If zinc is deficient, it is likely to lead to sexual dysfunction, anorexia (loss of appetite) and alopecia (baldness or loss of hair from the head).
Due to lack or deficient supply of minerals to our system certain physical upsets can be discerned. A brief account of important minerals is given below.
Calcium : It helps to form and maintain teeth and bones, blood to clot, in regulating cardiac rhythm and helps normal contraction of muscles. Calcium provides endurance and vitality, modifies menstrual pains, fortifies nerves. It also dispels depressed moods, loss of sleep, allergies of various origins, irritability of temper. Calcium deficiency is common in aged persons, menopausal state, smokers, etc. For absorption of calcium Vitamin C and D are required. Its natural sources are milk and its products, leafy and green vegetables, citrus fruits, pea-nuts, beans, sunflower seeds, soybeans, pulses, etc. If calcium deficiency is not made up from the above and other sources, the body takes up calcium from a person’s bones. Calcium in conjunction with magnesium, helps in maintaining well-being of cardiovascular system.
Phosphorus: It is required for normal structure of teeth and bones and also for changing food enzymes into energy. It helps in absorption of calcium but, if in excess, it can make calcium uptake difficult. Phosphorus deficiency manifests itself in the form of general debility, pain in bones and lowered appetite. It helps to excrete, promote nervine health, hasten the healing process, and does not let calcium escape from the site of injury. Fat rich diet and crystal sugar help to maintain proper phosphorus. Calcium balance, whereas excess of magnesium/iron can block storage of phosphorus. Important sources of phosphorus are milk and milk products, seeds, nuts, fish, egg, poultry, meat, bread and whole grain cereals, pulses, beans, etc. Its supply to bone is adversely affected if antacids are used. It should never be taken by anyone of one’s own, except under medical advice.
Potassium : Life would not have been possible without potassium which is a key mineral. Whole body chemistry is liable to be disturbed if body were to take it from the cells. Its deficiency will create a craving in pregnant women to eat clay/chalk. Its deficiency can cause weakness in muscle, irregular heart-beats, and irritable temperament but, its excess can cause various heart irregularities. It is essential for maintaining normal functions of nerves, muscles, cardiac functions and enzyme reactions, apart from regulating and balancing body fluids. Advancing age demands potassium in greater quantity for getting over muscle fatigue, inability to relax, constipation, itching on skin, nausea and cramps in the muscles. If such symptoms surface even in younger persons, it indicates deficiency of potassium. Higher intake of potassium can lead walls of blood vessels free from calcium deposits. Apple cider vinegar is an excellent source of potassium which (tsp mix with a glass of water), if sipped slowly, will emulsify fat, reduce high blood pressure, may also improve joints mobility. It (potassium) does not let sodium raise the blood pressure. Potassium deficiency could easily be prevented by a cup of coffee or alcohol in moderate quantity. It will also modify symptoms arising out of diarrhoea, liver torpidity, sweating or excessive use of diuretics. Its usual sources are dates, wheat germ, potatoes, cabbage, peas, peanuts, dried powder of skimmed milk, seeds, fish and poultry but, above all, from apple cider vinegar. Its daily intake is about 275 gms daily. More intake of sodium will increase loss of potassium, from inside the body cells.
Manganese: It helps in proper utilization of Vitamins B and E by activating various enzymes. It helps to remove indigestion and fatigue, helps blood clotting process and also produces more milk in nursing mothers. Since it increases glucose tolerance, it is useful in diabetes also. Its excessive intake will badly affect absorption of iron. Though its deficiency is hardly found in human beings, it can be easily obtained from whole grain bran, seeds, nuts, shell-fish, organ meats and black tea.
Magnesium: It is found in each cell of human body. Imbalance between calcium-magnesium ratio can affect nervous system. Through our body contains hardly 50 gms of it but, even then, its importance cannot be denied or overlooked. It helps to metabolize Vitamin E and calcium. Its low content may even cause cancer, apart from causing diabetes. Vitamin B-6 and magnesium are known to have reduced risks of gall-bladder and kidney stones. It is found in abundance in hard water and those who drink hard water are reported to have negligible number of heart attacks. Strenuous physical exercises account for its depletion, often resulting in weakness, muscular contraction. It can be obtained from pulses, grain cereals, green and leafy vegetables, sea-food, dairy products and cereals, apart from hard water, as mentioned above.
Sodium: It assists in maintaining water-balance, inside and outside cells of the body. If taken in excess, it can trigger up blood pressure, cancer of liver, congestive cardiac disorders, renal diseases, but its deficiency can result in oedema, cramps in muscles. It is lost from our body through sweat and urine. It is not easily obtained from the content of sodium found in foods, hence its deficiency is made up by common table salt (Sodium chloride). Its excessive intake is far more dangerous than its depletion which can be easily compensated from meats, processed food and sodium itself.
Zinc: Zinc performs lots of functions, either alone or in conjunction with other factors. It handles functioning of protein and carbohydrates and aids in normal functioning of tissues. Too much use of alcohol, food refining, low-protein diet, pregnancy, cold and diseases can cause its deficiency which, in turn, can lead to retarded growth process, loss of appetite and taste, delayed healing of wounds, lack of sexual maturity and dysfunction of reproductive system. Intestines are equipped to dispose of extra quantity of zinc which the body does not require. As the age advances, zinc deficiency may occur. Zinc is found in plenty from processed cheese, brewer’s yeast, nuts, seeds, brain, wheat germ, rice (brown in particular), spinach, cottage cheese, poultry eggs and sea food, whole grains. Flour of whole wheat and its products contain four times more zinc, as compared to white flour.
Apart from the aforesaid minerals there are others too, like lead, aluminium, cadmium and mercury which are heavy metals but are not so significant as the above mentioned ones.
Dietary Fibre
It is the component that makes the cell walls in the plants and is non-digestible, due to the fact that it cannot be broken down by body enzymes nor can it be absorbed by the body and, perhaps due to this very reason, it was thought to have no dietary value and, thus, discarded. But the said conception was wrong insofar as it implied that it had no mechanical properties, But reality was totally otherwise, as it has the capacity to trap water, to keep the faeces moistened, thus removing constipation. But for the dietary fibre intestines would never have been able to expel faecal matter, thus reducing the risk of accumulation of toxic substances and inflammation in the intestines.
Barley, oats, legumes and fruits have rich soluble fibre content, whereas wheat and most other cereals and vegetables have more insoluble fibre in them. The former help to lower serum. cholesterol level but raise good cholesterol HDL, but the later relieve constipation and improve digestion.
To affect reduction in weight, high fibre diets are more useful, for it takes much longer to chew them, gives more satisfaction to the eater, requires expense of more energy, reduces appetite and are stomach-friendly as they provide sense of fullness, Fibre helps in formation of stool, renders it bulkier and softer. The more the bulk and softness, the easier it is for the intestines to expel them. That is why cabbage and carrots are a preferred choice for those who wish to remain free from costive bowels. Bed-ridden patients should not take high fibre diets. A high fat-diet is always a low-fibre diet and high fibre diet is always a low-fat diet and further A high fibre diet tends to lower the blood pressure of hypersensitive persons.
Cholesterol
It is a yellow-white, waxy element produced mostly in the liver, and is a master molecule that plays an important role in lives of all beings. It is like a building block that the body uses to make other elements in the body. It is essential for survival of human life. Cholesterol is part and parcel of muscles, fat tissues, brain and nerves and, if it is between 140-160 mg, it is said to be within normal limits in a normal healthy person. It is generated by diet and is active in metabolic processes of blood plasma, liver and intestines. Serum cholesterol level beyond 240 mg is high, below 240 mg and up to 220 mg tolerable, and from 160-200 mg is ideal.
It is triggered and precipitated by risk factors, like high blood pressure, smoking, obesity, diabetes, disorder of circulation, sedentary life and lack of physical activity, heredity, more in male gender and aged persons—all these factors are held to cause fall in low HDL (High Density Lipoproteins). It is the LDL that is the chief factor (Low Density Lipoproteins) for causing calcareous and crustaceous deposits in the arteries which, in turn, block the passage of blood. Efforts should always be made to raise HDL through diet and thus, lower LDL level. LDL can be effectively lowered by soluble fibre obtained from sunflower seeds, pectin (found in apples and citrus fruits) and corn, in addition to niacin, chromium, magnesium, oat bran, dry beans, etc. (which are other sources to lower LDL and raise HDL).
Of all the contributory causes, saturated fats are the major sources for raising cholesterol levels in the blood. So, consumption of red meats, chicken, whole milk, dry fruit should be avoided. Lack of exercise, sedentary habits, gluttony, obesity are other causes, Let fruits and vegetables play an important role in dietary menus of each home.
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