” Just as wrong food harms our digestive system, the right food and balanced diet can cure any ailment.”
In the world of working and earning, we forget to take care of our balanced diet. Some people do their workouts and take a balanced diet which is necessary for our health but many of us do not. Diet should be such that it fulfills the nutritional requirements of the body. That diet can also be tasty.
Some people do not care about the nutritional requirements of their body and eat unhealthy food which is tasty but not good for their body. They injure their digestive system by eating highly refined food, fried vegetables, too many added spices, and chilies.
But we should know that such food is not good for the digestive system of our body. We do work out every day to expel such useless stuff from our bodies.
If we do not exercise, that useless stuff will remain in the body and will create diseases. Food works as a medicine for any patient who is suffering from diseases. We should all know that what a person should eat under normal circumstances.
We will discuss :
What is a balanced diet and what should it contain?
A balanced diet includes all the requirements of the body like protein, carbohydrates, vitamins, fats, and minerals.
We should have enough protein, carbohydrates, water, fats, minerals, roughage, and vitamins in our diet. Tea, coffee, and tobacco should be given up if you are taking them regularly. Instead, you can have green tea in the morning and evening.
One should not go to sleep just after the meal or drink water with the food.
Proteins- Component of Balanced Diet
Protein helps in the maintenance, repair, and growth of body tissues and organs. Protein repairs all the organs of the body. Almonds, milk and milk products, eggs, chicken, oats, fish, meat, peanuts, pulses, soybean, cereals, and peas are the sources of protein and an individual should have a balanced diet.
For renewing the skin and maintaining the tissues of the body, nitrogen is very important. Protein is made up of oxygen, hydrogen, nitrogen, carbon, sulfur, and phosphorus.
Use of Protein:
- It is useful for growing children and pregnant women. In building the body of the child as well as of the embryo in the womb of the pregnant women, protein is needed. Growing children and pregnant women should eat food that has a sufficient quantity of protein in it.
- People who are fat lack protein in their body and people who are thin also lack protein in their body.
- The child does not grow normally or becomes weak if enough protein is not taken.
- It increases mental strength.
- Hemoglobin in the blood included protein.
Daily Requirement of Protein
The daily requirement of the protein is 45 to 65 gms, depends upon the height, weight, and age. Less or more than the required protein is harmful to the body.
Kidneys and the liver of the body are weakened and age is decreased by taking too much protein. People who are eating meat regularly are taking too much protein which is not good for the health.
Carbohydrates- Component of Balanced Diet
The second component of a balanced diet is Carbohydrates. Pulses, cereals, fruits, vegetables, and nuts are the sources of carbohydrates. Sugar and starch are carbohydrates in our food. These are compounds of hydrogen, oxygen, and carbon and these elements provide us energy and heat.
List of cereals and pulses contain large % of carbohydrates:
- Cluster bean
- Cow gram
- Wheat bran
- Oat Meal
- Wheat Sprout
- Oat Meal
- Wheat flour
List of vegetables contain large % of carbohydrates:
Sugarcane, Sweet Potato, Yam, Turnip, Tomato, Alfalfa, Amaranthus, Asparagus, Bamboo Shoots, Sugar Beet, Beans, Bitter Gourd, Brinjal, Cabbage, Carrot, Cauliflower, Cucumber, Drumstick, Ginger, Spinach, Radish, Pumpkin, Potato, Peas, Onion, Mustard, Mint, Mango Green, Lotus Root, Lettuce, Lady Finger, White Goose Foot.
Fruits and nuts that contain carbohydrates are:
Strawberry, Walnut, Pomegranate, Pistachio, Pineapple, Pear, Peanut, Peach, Papaya, Almonds, Emblica Mirobelan, Apple, Apricot, Beel, Banana, Cashew Nut, Raisins, Cherries, Pinus Geradina, Coconut, Dates, Figs, Grapes, Guava, Jack Fruit, Blackberry, Lemon, Litchi, Mango, Water Melon, Musk Melon, Water nut, and Orange.
Daily Requirement of Carbohydrates:
The daily requirement of carbohydrates is about 200-400 grams. Too many carbohydrates in your food cause acidity. Those who eat more than required carbohydrates can also suffer from constipation.
Water: Component of Balanced Diet
A large amount of water is contained by natural food but when these foods are heated on the fire, it dries up the water and destroys the vitamins and minerals in it. That’s why it is said that we should eat more uncooked food so that we can get the minerals, vitamins, and water from it.
The water we drink is not so beneficial as the water which we get from fruits, vegetables, and milk.
Fats: Component of Balanced Diet
Lubricating activities and movements within our bodies require fats. Our body requires fats which is a concentrated source of energy.
There are two types of fats: saturated fats and unsaturated fats
Saturated Fats: These are mainly found in animal foods like milk, curd, cheese, and ghee, meat products. Cookies, pizza, cheese, mixed fast food dishes, and other grain-based desserts, etc. are also saturated fats.
Unsaturated Fats: Unsaturated fats are found in foods from plants such as nuts, seeds, and vegetable oils. Fish is also a source of unsaturated fats.
Also, all kind of oils and cakes includes a large number of fats.
Those who are overweight should avoid excess fats like cream, ghee, butter, oil, etc. People who are doing the workout or any physical exercise regularly should take fats to fulfill their requirements for energy.
Daily Requirement of Fats:
The daily requirement of the fat is 40 to 60 grams. A person lacks beauty who does not take enough fats. His body will not get well nourishment.
If a person takes much fat, then the body becomes ugly and too fat. The heart and kidney have to work more and weakened when the person became fat.
Minerals: Component of Balanced Diet
These are the salts also known as purifying food. Nature has given many minerals to our earth.
Fruits, vegetables, and cereals absorb these minerals in the form of salts and when we eat them we get those minerals in our body. For example in lemon, there is citrate salt.
It destroys the minerals when we cook the vegetables and throw away the minerals when we boil and throw away the water. Minerals are very essential for our health. The 5 basic minerals for our body are Calcium, Magnesium, Phosphorus, Potassium, and Sodium.
Important trace elements for our body are chromium, iodine, copper, iron, manganese, and zinc. Other trace elements are cobalt, nickel, sulfur, and fluorine. Hydrogen, carbon, oxygen, and nitrogen are also present. These trace elements and minerals are present in our body in the form of salts and compounds of the elements.
Percentage of minerals in our body:
- Calcium: 22%
- Magnesium: 0.05%
- Phosphorus: 1%
- Potassium: 0.35%
- Sodium: 0.15%
- Iron: 0.004%
- Chlorine: 0.22%
- Sulphur: 0.25%
In very small quantities, we find other minerals.
We find four salts in our body besides the other minerals, that enter through nos and elements like protein, fats, and carbs mixed in our food.
- Oxygen: 65%
- Carbon: 18%
- Hydrogen: 10%
- Nitrogen: 3%
Sources of minerals:
- Calcium: Sources of calcium are milk products, milk, pulses, soya beans, citrus fruits, green leafy vegetables, beans, peas, and peanuts.
- Iodine: Found in carrots, radishes, tomatoes, spinach, asparagus, peas, potatoes, onions, bananas, lettuce, mushrooms, milk, cheese, and strawberries.
- Magnesium: Sources of magnesium are whole grain cereals, nuts, pulses, green leafy vegetables, and dairy products.
- Iron: Found in green leafy vegetables, pear, peas, raisins, peaches, apricots, whole grain cereals, soybeans, seeds, poultry, fish, and egg yolk.
- Phosphorus: Found in whole grain cereals, beans, milk products, milk, pulses, seeds, eggs, nuts, poultry, fish and, meat.
- Potassium: Sources of potassium are potatoes, peanuts, wheat germ, dates, peas, cabbage, dry fruits, bananas, watermelon, orange, apple, and vinegar.
- Sodium: In natural food, we find organic sodium. Sometimes, it is not sufficient for the body. We can add table salt to our food. Rock salt is good for health. Refined table salt sold in the market is very harmful to our bodies.
Fruits, vegetables, and cereals contain solid fiber made of cellulose. When eaten, it does not provide nutrition to our body and does not get digested but they are very important for the digestive system.
To expel the waste matter of the digested food which is present in our intestines, some roughage must be present in our intestines. Roughage is the portion of foods like fruits, vegetables, whole grains, seeds, nuts, and legumes.
Roughage also provides us vitamin B.
Except for vitamin K, our body does not produce vitamins. In food, we find vitamins. It helps in processing proteins, fats, and carbohydrates.
Vitamins help in the prevention of diseases. Moreover, helps in processing food so that it creates energy, builds and replaces cells.
At the beginning of the 18th century, we realize the presence of vitamins in food. If there are insufficient vitamins in the body, a person cannot remain healthy because they are too powerful a chemical compound.
Some of the most important vitamins needed in our food are as follows:
- A: Colored fruits, vegetables like carrots, milk, milk products, liver oil, and eggs are the sources of vitamin A.
- B1: Sources of vitamin B1 are rice husk, whole wheat, peanuts, oatmeal, most vegetables, and milk.
- B2: Sources of vitamin B2 are whole wheat grains and products, milk, milk products, and meat.
- B3: Sources of vitamin B3 are whole wheat, pulses, green vegetables, peanuts, beans, brewer’s yeast, meat, and liver.
- B4: Sources of vitamin B4 are bee pollen, raw honey, and propolis. Heat and alkaline destroy this vitamin.
- B5: Sources of vitamin B5 are fish, yogurt, liver, and avocado. Heat and alkaline do not destroy this vitamin.
- B6: Natural sources of vitamin B6 are bran, wheat germ, banana, milk, peanut, raisins, molasses, cabbage, liver, eggs, fish, and meat.
- B12: Sources of vitamin B12 are milk products, eggs, fish, cheese and meat.
- C: Sources of vitamin C are citrus fruits ( orange, pineapple, strawberries, kiwi, etc.), papaya, mango, tomatoes, spinach, potatoes, peppers, and other fruits and vegetables.
- D: When ultraviolet rays of the sun convert the cholesterol present in the skin, it forms vitamin D.
Therefore, milk, milk products, and fish liver oil are also sources of vitamin D.
- E: Sources of vitamin E are whole grain products, wheat germ, vegetable oils, green leafy vegetables, butter, and eggs.
- F: Sources of vitamin F are vegetable oils like soyabean oil and sunflower oil.
- K: Sources of vitamin K are wheat germ, whole wheat, potatoes, wheat bran, tomatoes, cabbage, and spinach. Bacteria in the human intestines produce vitamin K.
- P: Sources of vitamin P are pulp and peels of citrus fruits.
- B15: Whole wheat, unpolished rice, brewer’s yeast, sunflower seeds, and pumpkin seeds are the sources of vitamin B15.
Nature provides food to all of them but only humans cook the food to eat. Other living creatures take their food directly from nature.
The fact is that uncooked food is the best to remain healthy because when we cook the food by frying it and adding spices to it, it destroys the minerals and vitamins of the food.
Boiling fruits or vegetables and throwing away the water also throw away the vitamins and minerals present in it. It is said that we should eat 80% uncooked food and 20% cooked food regularly.
When we eat uncooked food we get enzymes from our food besides the enzymes produced in our body. But when we eat cooked food, our body completely depends on enzymes in our body to digest the food.
Uncooked food can be taken in the following forms but still, if you can eat fruits and vegetables directly, I think that would be the best for your health.
- Sprouts of cereals and seeds
- Dry fruits
- Fruit cream
- Fruit juice
- Milk or curd
- Vegetable Juice
Following is the list of harmful food which makes our body ill and also decreases our long life.
- Wrong food combinations: The combinations of some food are very harmful and act as a poison especially milk and salt. If the milk is taken with salt, one may get leukoderma. The other example is equal quantities of honey and ghee. If equal quantities of honey and ghee are taken together, a person may die.
- Mixed Food: If in one meal, a person takes many kinds of food together like wholemeal bread, kheer, milk, ghee, pickles, rice, pulses, dry fruits, fruits, etc. it is harmful to health.
- Non-Vegetarian Food: The consumption of non-vegetarian food is unhealthy. It is not good for the health of the body.
- Overeating: Overeating is continuing eating even when the stomach is full. It is harmful to health.
- Spices, oil, and chilies: They increase acidity in the stomach by creating heat in the body.
- Added salt: Salts that are added to food are added salts. Only natural food has healthy salt in it. We should use added salt as little as possible to maintain our good health.
- Fast Food: Young generation are fond of fast foods, for example, pizza, burger, hot dog, etc but these are the most unhealthy food for the body because it contains a large number of spices, chilies, refined oils, etc. which is very unhealthy for our health.
- Dead Food: Dead foods are those which do not give any or very little nutrition to the body like vinegar, biscuits, cake, pickles, tea, coffee, fried food with spices and sauces, sweets, white sugar, jam, ice cream, and intoxicant things. Moreover, harms health.