Nutrition

As nutrition determines the relationship between diet and health, staying healthy includes a balanced diet, staying clean, getting plenty of exercise as well as keeping your heart strong and free of drugs. The science of nutrition attempts to understand how and why specific dietary aspects influence health. Poor health can be caused by an imbalance of nutrients, either an excess or deficiency, which, in turn, affects bodily functions cumulatively.

There are seven main classes of nutrients that the body needs: carbohydrates, proteins, fats, vitamins, minerals, fibre and water. It is important to consume these seven nutrients on a daily basis to build and maintain health. Well-balanced nutrition can prevent or alleviate many common diseases and their symptoms.

People who practice good nutrition, hygiene and exercise patterns develop a lifetime of habits that will keep them healthy for many years. Especially when they are older! Healthy people are stronger, are more productive and more able to create opportunities to gradually break the cycles of both poverty and hunger in a sustainable way.

According to the World Health Organization (WHO), today in developing countries malnutrition is the real challenge, as it no longer allows the body to ensure growth and maintain its vital functions.

While you already know it is important to eat a healthy diet, you may find it more difficult to sort through all of the information about nutrition and food choices.

Here you can get to know how good nutrition can help promote better health:

Fruits and Vegetables
Since childhood, you’ve likely heard your elders saying: “Eat fruits and vegetables for good health”. Below is given why it is good for your health:

• Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
• Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
• Most fruits and vegetables are naturally low in fat and calories and are filling.

Calcium and Bone Health
Bones play many roles in our body. They provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight bearing physical activity build strong bones, optimizes bone mass, and may reduce the risk of osteoporosis later in life.

Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. As body cannot produce calcium, it is absorbed through food. Good sources of calcium include;

• Dairy products: low fat or non-fat milk, cheese, and yogurt.
• Dark green leafy vegetables: bok choy and broccoli.
• Calcium fortified foods: orange juice, cereal, bread, soy beverages, and tofu products.
• Nuts: almonds.

Recommended amount of calcium varies from person to person according to his/her health conditions and age.

Iron Deficiency
Iron is a mineral needed by our body. Iron is a part of all cells and does many things in our body. For example, iron, as part of the protein hemoglobin, carries oxygen from our lungs to our entire body. Having hemoglobin less than required is called anemia. Iron also helps our muscles store and use oxygen.

Iron is a part of many enzymes and is used in many cell functions. Enzymes help our body digest food and also help with many other important reactions that occur within our body. When our body doesn’t have enough iron, many parts of our body are affected.

You need to eat a diet that includes good sources of iron. The diet having good sources of iron includes fruits, vegetables, whole grains, fat free or non-fat milk and milk products, lean meats, fish, dry beans, eggs, and nuts. This kind of diet is low in saturated fat, trans fats, cholesterol, salt, and added sugars.

Apart from eating a diet that includes good sources of iron, you can also eat foods that help your body absorb iron better. For example, you can eat a fruit or vegetable that is a good source of vitamin C with a food or meal that contains non-heme iron.Vitamin C helps our body absorb the non-heme iron foods we eat, especially when the food containing non-heme iron and the vitamin-C rich food are eaten at the same meal.