healthy food gives nutrition and makes us healthy

Nutrition and health are complementary to each other and is essential for our healthy living. Nutrition deals with the dynamic process, in which the consumed food is utilized for nourishing the body. For the healthy state of the body the balanced diet is important. The balanced diet consists of right kind of foods in right proportions, as to provide the required energy and maintaining the vitality and well-being. All the nutrients together with water form the main bulk of food. The six nutrients are proteins, carbohydrates, fats, vitamins, minerals and water.


Proteins are of prime importance. They’re made up of amino acids and carry out the vital processes in the body and provides nutrition. They’re the building blocks of muscles and helps in the growth of children and adolescents.

protein rich diet id essential for healthy body and provides nutriton


  • As proteins cannot be stored in the body, its daily requirement is essential. In infants (0-6 months to 0-12 months) up to 1.16 to 1.69 g/kg/day is required.
    • The boys (16-18 years old) requires 61.5 g/kg/day.
    • In young girls (16-18 years old) requires 52.1 g/kg/day.
    • As in an adult men 60.0 g/kg/day and in women 55.0 g/kg/day are required.
    • In pregnant and lactating women the demand increases up to 82.2 g/kg/day (55 + 27.2).
  • Animal sources :
                Foods Nutrient content g/100g edible portion
Milk (cow) 3.2
Meat 26
Egg (approx.. 44gm) 13.3 (per egg)
Cheese, etc. 25
Fish 20

(The egg proteins are considered to be the best animal protein.)

  • Vegetable sources:
Soybean 43.2
Pulses ( Bengal gram, black gram, green gram, lentil and red gram) 22
Groundnuts, cashew nuts and almond 23


carbohydrates are crucial part of health and nutrition

This constitutes the main bulk of our diet. They are present as mono and disaccharides which is sweet and are soluble in water, whereas polysaccharides are not sweet like that of starch, cellulose. Carbohydrates are the main source of energy, nutrition, and also essential for the oxidation of fats.


It is 400 to 500 grams daily. It should constitute nearly 60 to 70 percent of total energy requirement of the body.


Main source of carbohydrates are cereals, pulses, fruits, roots and tubers. Sugar, jiggery and honey are 100 percent carbohydrates.

Starch is present in cereals, millets, roots and tubers. Thus, it is chief source of the energy.

Cellulose is a fibrous substance (dietary fiber) present as a lining in the cereals and pulses, fruits and vegetables. It has no nutritive value.

  • CARBOHYDRATE AND DISEASE: High intake of sweets disposes for the obesity.High intake of sucrose (sugar) can leads to the rise in blood glucose level and disturb the function of pancreas cells.Sucrose favors the growth of bacteria in oral cavity and can corrode the dental enamel.
  • DIETARY FIBER :It is found in vegetables, fibrous fruits (pineapple), brans and whole grains as lining. The dietary intake of fibers is very important for the health as it makes faeces bulky and the deficiency of fiber leads to constipation and increases the hardness of faeces. And great straining is required to defecate and may predisposes for the development of hemorrhoids, hernia, varicose vein etc.
fats are important for the maintaining health and provides nutrition.


The fats are essential for day to day life and serve various functions in our body. A small amount of fat is needed to absorb the fat-soluble vitamins such as vitamins A, D, E, and K.


The daily requirement of essential fatty acids is about 5 grams. It’s slightly more in infants, growing children, pregnant women.


  Fats Saturated fatty acids Unsaturated fatty acids
Animal fats Butter 60 20.0
  Meat 10-20 0.5
  Egg 13.3 0.3
  Buffalo milk 7.5 0.5
  Cow’s milk 3.8 0.5
  Fish oil 2.0 10.0
Vegetable oils Groundnut oil 20 40
  Mustard oil 08 15
  Sunflower oil 08 45
  Coconut oil 92 04
  • APPLIED ASPECTS: The high fat intake, more than 40 percent of the total energy per day is a major risk factor for coronary heart disease as it increases the cholesterol level in blood especially the low density lipoproteins.
vitamins are the vital part of nutrition and health


They are so called because they carry out the vital functions in the body. They do not provide energy like the above mentioned nutrients but they enable the body to use other nutrients. They are required in small amount in the body.

       A Green leafy vegetables 5500 Night blindness
  Carrot 6460 Bitot’s spots
  Tomato ripe 350 Corneal xerosis
  Milk, etc. 160 Keratomalacia
       B Complex Whole wheat 0.45 Beriberi
  Groundnut 0.9 Pellagra
  Gingelly seed 1.00 Cheilosis , glossitis
  Cow’s milk 0.05 Wernicke’s encephalopathy
  Raw, milled rice 0.06  
     C Citrus fruits like lemon  and Indian gooseberry 53- 75 Scurvy, delayed healing of wounds, anemia, weakness.
  Tomato, orange 67-100mg  
     D Cod liver oil 200-500 Rickets
  Egg yolk 1.5 Osteomalacia
  Butter 1.5  
    E Egg yolk 05.0 Miscarriage and sterility
  Soybean, etc.    
    K Cow’s milk 60 Hemorrhages
  Cheese, egg yolk    


These are the inorganic salts of elements. They’re required for growth, repair and for performing metabolic functions.

Calcium Leafy vegetables Adult man and women- 600 Osteoporosis
  Ragi , sitaphal Pregnant woman- 1200 Growth retardation
  Cow’s milk Children – 600  
Iron Green leafy vegetables, ragi Adult man and woman- 17to 21 Anemia, growth retardation
  Jiggery and dried fruits. Pregnant women-35, Children – 9 to 16 During pregnancy end up in abortions, premature birth.
Iodine Sea foods Adult – 150 Goiter
  Cereals, pulses, fruits and vegetables. Pregnant woman- 200, children- 120  
Fluorine Drinking water and food 0.5 to 0.8 Fluorosis


water keeps us hydrated and gives nutrition in various forms

As it is clear by now, that food rich in nutrition is the key to good health both physical and mental. The small change in lifestyle and diet can make a huge difference in persons’ life. The balanced diet having all the required nutrients essential for the proper harmony of body functions. The 60 percent of human adult body is water and keeping body hydrated will increase the smoothness of skin and prevent the dull and dry skin. The proper diet with regular exercise boosts up the immune system and prevent from the risk of communicable diseases. With the maintenance of the healthy state of the body it is also essential to clean up the environment or the surrounding as environment is one of the determinant of health.

Example: the environment made up of physical (air, water, soil, etc.) biological (plants and animals) and social (culture beliefs, customs, etc.). Any disturbance in the external environment disturbs the internal environment of an individual. It is important to maintain the equilibrium between human beings and environment.

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