All foods are rich in various nutrients, as no single 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 essential ingredients of a balanced diet.
- Carbohydrates (sugar, wheat, grains, jaggery, etc.)
- Proteins (fish, grains, soyabeans, cheese etc.)
- Fats (saturated and unsaturated fats like butter, vegetable oils, etc.)
- Vitamins (A, B-Complex, C,D,E,K, etc.)
- Minerals (Iron, Calcium, 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 them are present in green plants. Lack of carbohydrates causes weakness, run down condition restlessness in the body, whereas its excess causes 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.
Proteins
Proteins are required for proper development of our body. They are phosphorus, 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 of 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 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 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 lower 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 of our diet, as over use is a dangerous and risky as total lack of use.
All oils and fatty acids have three types of fatty acids. Saturated, (which are causative of high risk or cholesterol in blood, if taken in excess,) fatty acids; polyunsaturated acids do not raise cholesterol levels whereas monounsaturated acids lower the level of cholesterol. Hydrogenated vegetable 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.
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 heat 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 and oil. Instead they should lay stress on the use of skimmed milk and its by 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.
Vitamin A : Its deficiency results in lack of appetite, night blindness, retarded growth, unhealthy skin, dental loss, and 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.U. 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 B-1 (Thiamine) : Thiamine deficiency leads to depressed mental states, nervous irritation, weight loss, tickling sensation in the soles. It is important for functions of muscles, nervous system, digestion, for promoting utilization of carbohydrates. Its daily requirement is 1.25 mg. It is derived from natural sources like peanuts, oatmeal, milk, rice husk, brewer’s yeast, meat, liver, etc.
Vitamin B-2 (Riboflavin) : It promotes growth and general health. It 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 B-6 (Pyridoxine) : Its presence is essential in aiding 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, brewer’s yeast, kidney, liver, fish, eggs, meat etc. are natural sources of Vitamin B-6. Its daily requirement is 2.0 mg.
Vitamin B-12 (Cobalamin) : It helps in promoting growth of children, helps as a general tonic for the aged persons, in regenerating and forming RBCs (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, meat, milk products etc. Its daily requirement is 6.0 mg. in normal course.
Vitamin B-5 (Pantothenic Acid) : Deficiency of this Vitamin is often not found but when it occurs, it may cause dizzy spells and disturbance in digestion. This is considered necessary for synthesis of antibiotics, nervous and digestive system. Its natural sources are whole-wheat, brewer’s yeast, molasses, peas, kidney, liver, etc. Daily requirement of 10 mg. of Vitamin B-5 is sufficient.
Vitamin C (Ascorbic Acid) : It builds up general resistance of the body enabling the later to fight infection, apart from hastening healing. It is essential for health bones, teeth and gums, maintaining 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 vegetable 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, when 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. indicates its deficiency, caused by malabsorption of calcium. Ultraviolet rays help to convert cholesterol, present in the skin to calciferol. Its natural sources are milk products and oil of fish’s liver. Excess of this Vitamin may cause toxic effects. Its daily requirement, for a normal person, is 400 I.U. but its higher dose is required in pregnancy. It should be taken without proper medical advice and care.
Vitamin E (Tocopherol) : It helps in prevention of undesirable bloods clots and promotes formation of new skin (in women). Its deficiency can lead to early aging, muscular disorder, loss of reproductive capacity. Its natural sources are wheat germ, grain and its products, leafy and green vegetable oils, liver, eggs and butter; and its daily requirement is 30 I.U.
Vitamin K : It assists to maintain clotting system of blood. For healthy and efficient working of liver, it has an important part to play. It is found in wheat bran, wheat germ, tomatoes, cabbages, potatoes, spinach, liver and egg-yolk. Bacteria present in the human intestines, produce this Vitamin, hence it hardly needs to be supplemented, but its use and importance cannot be overlooked or denied.
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), Vitamin B-15.
Best source is to extract Vitamins from vegetables and fruits. 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, there may render our body incapable of drawing Vitamins from natural foods and the symptoms of hyper-vitaminoris appear.
Minerals
There are five basic minerals for the body, such as calcium, phosphorus, potassium, sodium and magnesium and trace elements consisting of iron, copper, iodine, chromium, zinc and manganese besides selenium. In addition there are cobalt, nickel, sulphur, fluorine and gases (like oxygen, carbon, hydrogen and nitrogen). These 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 of goiter and manganese for reducing risk of cancer. Improper balance between chromium and manganese may lead to heat 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). In order to maintain blood sugar within normal confines, chromium is required.
Due to lack or deficient supply of minerals to our system certain disabilities can occur. A brief account of important minerals is given below :
Calcium : It helps to form and maintain teeth and bones, blood clotting in regulating cardiac rhythm and help normal contractions of muscles. Calcium provides endurance and vitality, mollifies menstrual pains and fortifies nerves. It also dispels depressed moods, loss of sleep, allergies of various origin(s), and irritability. Calcium deficiency is common in aged persons, menopausal state, inebriated persons, 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, soyabeans, 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 to maintain well being of cardiovascular system.
Phosphorus : It is required for normal structure of teeth and bones and also for converting food enzymes into energy. It helps in absorption of calcium but, if in excess, it can make calcium uptake difficult. Phosphorus deficiency manifest itself in the form of general debility, pain in bones and lowered appetite. It helps to excrete toxins, promotes nerve health, hastens the healing process, and does not let calcium escape from the site of injury. Fat rich diet and crystal sugar provides phosphorus, balances calcium whereas excess of magnesium/iron can block storage of phosphorus. Important sources of phosphorus are milk and its products, seeds, nuts, fish, egg, poultry, meat, beat 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. It is a key mineral. Whole body chemistry is liable to be disturbed if body were to take it from the cells. It deficiency will create a craving in pregnant women to eat clay/mud. Its deficiency can cause weakness in muscles, 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 of 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 divest walls of blood vessels free from calcium deposits.
Apple-cider vinegar is an excellent source of potassium which (mixed with a glass of water) if sipped slowly will emulsify fat, reduces high blood pressure, may also improve joint mobility. It (Potassium) does not let sodium raise the blood pressure.
Potassium deficiency could be easily circumvented 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 paltry, but above all, from apple-cider vinegar and papaya. Its daily intake is about 275 gms. 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 in removing 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. It 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, shellfish, meat and black tea.
Magnesium : Even if it is an insignificant mineral, it is found in each cell of human body. Imbalance between calcium and magnesium ratio can affect nervous system, though our body contains a little of it but even then its importance cannot be denied or overlooked. It helps to metabolize Vitamin C (ascorbic acid) 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, grains, cereals, green and leafy vegetables, sea-foods, dairy products, 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 edema and 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 thanks its depiction which can be easily compensated from meat, processed food and sodium itself.
Zinc : Zinc performs plenty of functions, either alone or in conjunction with other minerals. It handles functioning of protein and any carbohydrates and aids in normal functioning of tissues. Too much use of alcohol, low protein diet, pregnancy, cold and related diseases can cause its deficiency, which in turn, can lead to retarded growth process, loss of appetite and delayed healing of wounds, lack of sexual maturity and dysfunction of reproductive system. Intestines are equipped to dispose of extra to dispose of extra quantity of zinc which the body does not require. As the age advances zinc deficiency may surface. Zinc is found in abundance in processed cheese, brewer’s yeast, nuts, seeds, brain, wheat germ, rice (brown in particular), spinach, cabbage, 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.
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 a 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 normal health person. It is generated by diet and is absorbed by intestines, is active in metabolic process of blood plasma, liver and intestines. Serum cholesterol level beyond 240 mg is high, below 200 mg and up to 200 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 which is the child factor (Low Density Lipoproteins) for causing calcareous and crustaceous deposit in the arteries which in turn block the passage of blood. Efforts should always be made to raise HDL can be effectively lowered by soluble fibre obtained from sunflower seeds, pectin (found in apple and citrus fruits) and corn. In addition to niacin, chromium, magnesium, oat bran, dry beans etc. 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 fruits, should be avoided. Lack of exercise, sedentary habits, gluttony, obesity are the causes. Let fruits and vegetables play an important role in dietary menus of each home for health of family members.
Calorie requirements
Calorie requirements for each person will naturally vary as calorie intake is dependent on age, sex, climate, type of work, energy spent during physical labour, growing child and pregnant woman would require more calories to circumvent the calories exhausted during exertion stage.
Dietary fibre
Fibre is the indigestible part of vegetables, fruits and grains, which provides bulk to the food and thus plays a vital role in facilitating proper bowel function. Studies have shown than fibre rich diet helps in diabetes, in that it stabilizes blood sugar levels lowers blood cholesterol levels and is associated with lower incidence of colon cancer, diverticulosis, constipation, hernia and haemorrhoids. Almost all the fibre comes from natural, unrefined and unprocessed foods such as fruits, vegetables, legumes and whole grain products. It is lost when food is processed and refined. Polished rice, white bread and maida which are low in fibre. Dairy products, eggs and meat have no dietary fibre, no matter how tough and fibrous they may look.
Good Sources of Fibre
Fruits : Apple, banana, berry, orange, fig, pear, dates, apricot, melon, mango, grape, papaya, guava, Jambul frut, raisin etc.
Vegetables : Peas, potato, sweet potato, beet-root, all green leafy vegetables beans, carrot, cabbage, ghiya, tori, tinda, parmal, snakegourd etc.
Legumes : Dried whole pulses like rajma, whole moong, soyabeans and all sprouts.
Grains : Whole wheat, bajra, ragi, jowar, corn, unpolished rice and rice bran.
Food for good health
Fruits : Apple, apricot, banana, cherry dates, fig, grape, guava, jambul fruit, citrus fruits, loquat, mango, papaya, peach, pear, pineapple, plum, pomegranates, litchis, chikku, water melon and gooseberry.
Vegetables : Carrot, amaranth, celery, lettuce, fenugreek (methi), coriander leaves, mint, spinach bittergourd, tender peas, lady’s finger, tomato, mushroom and cucumber.
Pulses : Gram, Moong, Horse-Gram (Kulthi), Lentil, Soyabean.
Dry fruits : Fig., raisin, apricot, dates and raisins.
Others : Honey, sago, molasses, tender coconut and isabgol.
The selection of good food is as important as the combination with which it is taken. Sometimes, it can cause an adverse effect also. For example, Protein and starches Not an ideal.
Starches and acid food Combination.
In fact, tomatoes and citrus are not acid forming foods, but sugar, fats and proteins are. Hence, directions should include this also.
Sugar and salt
Sugar, particularly white sugar, is a sweet poison. Sugar is one thing which we can safely exclude from our diet. At this a bitter question arises, how much sugar do we need? Many types of food contain sugar and it is impossible to avoid it completely. Nature has provided sugar and salt along with Vitamins, minerals etc. in many food items to meet out needs. You may not have weight problem now, but if you eat too much sugar, you could have it later in life, together with dental trouble, heart disease, strokes, diabetes, backache, arthritis, gallstones and high blood pressure. Hence, it should be the first item to be banned from your diet. However, you may use honey or jaggery, but in a very small quantity. Similarly salt should be used very sparingly, as it is very harmful in hypertension and many other diseases. Nature has provided enough salt in all vegetables and many fruits.
A word of caution—shun the habit of adding salt at the dining table.
