Wholesome Nutrition
Whether or not you are trying to lose fat, wholesome nutrition is a prerequisite to good health. Nutrition is all about how the body uses nutrients. Nutrients are substances derived from food. Each nutrient has a specific purpose and meets a specific need. According to the Indian Council of Medical Research, a balanced diet is one which provides all the nutrients in required amounts and proportions. In addition, a balanced diet should provide other non-nutrients such as dietary fiber.
Nutrient Rich Foods and Antioxidants
Nutrient | Functions | Food Groups and Foods |
Carbohydrates | Major source of energy for the body | Wheat, millets, maize, rice, fruits, vegetables |
Protein | Building blocks of the body; repair and replacement of cells | Pulses, legumes, meat and poultry, egg white, milk and milk products. |
Vitamin A (Beta-Carotene) | Maintain integrity of the epithelial cells, boosts immune system, prevents body from the damage by free radicals (Powerful antioxidant) | Leafy vegetables - coriander, spinach, mint, radish leaves, fenugreek leaves. Other vegetables - pumpkin, carrot Fruits - mango, papaya |
Folic Acid | Blood synthesis | Green leafy vegetables- mint, spinach Pulses and legumes Oilseeds - sesame seeds, soybean |
Iron | Structural component of red blood cells (essential for production of hemoglobin) | Green leafy vegetables - cauliflower greens, radish leaves Millets - jowar, bajra Oilseeds – sesame seeds Pulses - soybean, bengal gram |
Calcium | Gives strength and rigidity to bones | Millets and legumes - ragi, kidney beans, soybean Green leafy vegetables Oilseeds – sesame seeds Fish, milk and milk products |
Vitamin C | Antioxidant, Prevents heart disease, diabetes, cancer, and age related degenerative diseases, gives resistance to infections, boosts immune system. | Green leafy vegetables - Cabbage, coriander leaves, drumstick leaves Other vegetables – capsicum, green chilies Fruits – amla, guava |
Fiber | Healthy digestion, fullness, satiety | Cereals - wheat, broken wheat, unpolished rice, oats Millets - jowar, bajra, ragi Pulses and legumes Seeds and nuts - fenugreek seeds Vegetables and fruits |
References:
- Ming Gopalan C, Rama Sastri B.V, Balasubramanian, S.C, Nutritive Value of Indian Foods, National Institute of Nutrition, Hyderabad, 2002.
- Dietary Guidelines for Indians – A Manual, Nutritive Value of Indian Foods, National Institute of Nutrition, Hyderabad, 2003.
- Mahtani R. The Ultimate Indian Diet Book, Macmillan India Ltd, 2005.
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