Food and Nutrition: Healthy nutrients, Body requirements

How good food and nutrition help us in maintaining good life?

Every living thing needs food to live, therefore everything which a man eats or drink is called food.

The process in which an organism assimilates food and uses this food for growth and maintenance of health, is called Nutrition.

Fruits are at top position in nutrition categories.


Food & Nutrition must have the following things:


For living, after air water is very important thing for humans. More than two half in the body is water.

Water supplies food to all parts of the body, because food particles are easily dissolved in it. Water also plays an important role in maintaining blood pressure.


After water, proteins are very important in Food and Nutrition. Our body contains a large amount if proteins. Many proteins have Carbon, Hydrogen, Oxygen and Nitrogen. Some proteins also have Sulpher, Phosphorus, Iron, iodine and Cobalt. Thprotiensey provide heat and energy to the body. Many proteins are used as drugs. They control the bleeding and treat blood cancer. Proteins nourished our body. Therefore in every day food, a certain amount of proteins is necessary. Mutton, Chicken, Beef, eggs, fish, milk, yogurt, beans, pulses, wheat and pea etc. contains protein. About 90-120 grams of protein food is necessary for a man in one day diet.


Carbohydrates provide resurgence and heat to a human body.


During digestion, carbohydrates converted into sugar. This sugar than converts into Glycogen. It produces heat and will power in the body. If carbohydrates are taken in large quantity, then weight of a body is increases. A young man needs 720-780 grams of carbohydrate food in one day. Fruits, honey, cereals Sugar, rice, wheat, potato, barley etc. have large amount of carbohydrates.

Their importance is given as:carbohydrates

  • They regulate the amount of sugar level in our body.
  • They provide essential nutrients that help in digestion.
  • Carbohydrates lower the cholesterol level and regulate blood pressure.
  • Carbohydrates protect our muscles from cramping.


Things like oil and ghee are known as fats. A young person needs at least 45 grams while, more physically hard working person (like farmer) needs 90 grams of fats in a day.fats

If taken in large quantity, it disorders the digestive system or it stores in a body and causes more weight. Fats produce approximately two time heat than carbohydrates.

Milk, Butter, Cheese, Palm oil, Olive oil etc. are important sources of Fats.


A man remains unfit without salts. When salts become less in a body than the blood pressure in a body becomes low. Common salt is eaten by food. But, the salts in vegetables and in other foods are also important. A young man needs 15-30 grams of different salts in a day.


Vitamins are present in small quantity in different types of foods. These are very important for human health. Absence of vitamins in food causes many health issues. Vitamins are commonly divided into two categories:


  1. Vitamins which are dissolving in fats are known as Fat Soluble Vitamins.

These are Vitamin-A, Vitamin-D, Vitamin-E and Vitamin-K etc.vitamins

Their accumulation causes diseases. For example, accumulation of vitamin-D causes bone pain and bone like deposits in kidney. However, their deficiency also causes diseases.


It is present in in dairy products, eggs, oils and fishes. It is also present in green vegetables and fruits like carrot. Its deficiency causes Night Blindness and Eye Inflammation.


It is also present in fishes, dairy products and oils. It has a main role in absorption of calcium. Which is essential for maintenance of healthy bones.

  1. Vitamins which are dissolving in water are called water soluble vitamins. These vitamins are non-toxic even if taken in large quantity. However, their deficiency causes disease.

These are Vitamin-B Complex and Vitamin-C etc.

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One Comment

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