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Top Food Groups You Need To Be Healthy

What is food?  Food is a compound mixture of elements which when consumed fulfill particular functions in the body.

There are 6 (six) major food staffs which are to be eaten to maintain a healthy life of human. These six food items we must need in functioning and regulation of life. These constituents are…

  1. Carbohydrate
  2. Protein
  3. Fat
  4. Vitamins
  5. Minerals and
  6. Water

Foods containing these items are said an ideal food. Diet menu which can meet all these needs are said to be a balanced diet.

Why should you take these foods?

Carbohydrate: Carbohydrate is considered as the main source of energy. They supply maximum calories we need in our daily life. These foods also supply dietary fibers which are very essential for digestion. Carbohydrates help the body to use protein and fat effectively. So we must intake carbohydrate containing foods. Sources of carbohydrate are rice, wheat, potatoes, roots, tubers, cereals, grains etc.

Proteins: Proteins are called the building blocks of our body tissues. These serve as a source of energy in addition with carbohydrates. Protein are complex organic compounds that are composed of carbon, hydrogen, oxygen, nitrogen, sulphur, in varying amounts. Proteins are a must for making of bones, muscles, skin, hair and other parts of our body and body tissues. Proteins are made up of amino acids. There are about 24 kinds of amino acids we need. Among them, 8 amino acids are called essential amino acids. These are not synthesized by the human body, they must be supplied from outside. These 8 essential amino acids are ……

  • Leucine
  • Isoleucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Valine
  • Tryptophan
  • Histidine

Protein Containing Foods

The Common Sources of Protein are…

Animal source- Meat, Fish, Egg, Milk & Milk products.

Plant sources- Pulses, Legumes, Nuts, Beans.

Fat: fat is one of the major ingredients. It is often termed as lipid. It composed of fatty acids, tryglycerol, phospholipids, and glycolipids. Fats acts as fuel for human body. They supply more energy than proteins or carbohydrates. Fats are essential to carry certain vitamins and minerals. They acts as vehicles for vitamin A, D, E, & K. They makes food palatable and tastier. There are some fats are very essential for our body they can’t be synthesized in the human body. They should be supplied through dietary supplementation. These fatty acids are active in the promotion of growth. These essential fatty acids are ……

    • Linoleic acid
    • Linolenic acid
    • Arachidonic acid

Some sources of fats are,

Animal source – ghee, butter, milk, cheese, egg yolk, fats of meat and fish, fish liver oil etc.

Plant sources – Seeds of ground nut, mustard, sesame, soya bean, palm oil, sunflower oil, coconut oil, and other plant origin oils.

Vitamins: Vitamins are low molecular mass organic compounds present in natural foods which are required in small amounts for the maintenance of good health. Vitamins do not enter into body tissues like proteins. They performs as co-enzyme role in the body and gives protection against different types of disease. The very commonly needed vitamins are – vitamin A, vitamin B complex, vitamin C, vitamin D, vitamin E, vitamin K. Vitamin B complexes are……

        • Thiamine (B1)
        • Riboflavin (B2)
        • Pantothenic acid (B3)
        • Niacin
        • Biotin
        • Pyridoxine (B6)
        • Folic acid
        • Lipoleic acid
        • Cyanocobalamine (B12)

The main sources of vitamins are various types of vegetables including green leafy vegetables, fruits, colored fruits and vegetables, milk, egg, pulses, liver, meat fish etc.

Vitamins and Minerals

Minerals: The human body builds up with different mineral formulas and chemical ingredients. There are more than fifty (50) chemicals which are required for uor body growth, regulation of body functions. Minerals are main elements in the formation of bones, teeth. Iron is the formed elements of blood.

Major minerals we need every day in large amount are Calcium, Magnesium, Sodium, Potassium, Phosphorus etc.

Minor ingredients are iron, zinc, iodine, copper, chloride, fluorine, chromium, manganese, molybdenum, silicon, tin, selenium, vanadium etc.

The sources of minerals are – milk & milk products, egg, fish eaten with bones, liver, meat, cereals, almonds, peanut, vegetables, fruits etc.

Water: Our body contains more than 70-75 % of water. It is going to be said that water is our life. Water is the most important nutrients for our body. Our body can’t function well in shortage of water. A very important organ of our body is kidney, it may be damaged in shortage of water supply. Water regulates our body temperature, helps in digestion, excrete waste products from our body, maintain acid base balance, fluid balance, flushes away toxic substances, metabolize body fats and so on.

Water for Healthy Skin

Water also provide moisture to our skin and keep it smooth and shiny. It is needed for normal hair growth.

So it is no longer need to say that water is a vital nutrients we need. The very commonly asked question is, how much should I drink in a day? An adult having normal body weight need to drink at least 2 – 3 liters per day.  If we loses water through sweating, vomiting or anyhow, we should intake more water to meet those loses.

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