A healthy diet is a prerequisite to healthy body and mind. The intake of nutrients increases the ability of the body to generate energy and fight diseases. The major function of nutrients inside the body is to increase the body’s powers of resistance. Vitamins, protein, carbohydrates, fiber, iron, and minerals are the essential elements that help in developing the body and making it strong enough to fight off the different types of bacteria and viruses.
Read on for more information regarding the intake of nutrients.
Vitamin B
Several kinds of vitamin B include Niacin, Riboflavin, Pyridoxine or vitamin B5, Thiamin, Cobalamin or vitamin B12. Vitamin B is instrumental in helping the body absorb proteins to help build new tissues and cells. Foods from animal sources like kidney, liver, pork, eggs, poultry, fish are the best sources of vitamin B6. Sources of pyridoxine are plant foods like whole wheat bread, brown rice, and oatmeal. Soy beans, walnuts, peanuts also have copious amount of B vitamins. Vitamin B12 helps in the growth of blood cells, and this type of B vitamin is only found in animal food sources like milk, egg, and cheese.
Calcium
This mineral is among the most essential nutrients required to build teeth and bones in the human body. A little amount of calcium provides healthy benefits to the heart, muscles and nerves. Lack of calcium in your diet can cause your bones to lose calcium and become brittle and weak, therefore leading to osteoporosis. The symptoms of this disease are the jaw bones shrinking in a way that they almost disappear, the spine bending abnormally and even breaking bones. Most older women are vulnerable to this disease. However, the requisite amount of calcium that is needed for normal growth and development of the body can be obtained from a balanced diet provided it is taken throughout your life. Milk is the best source of calcium, though it can also be found in orange juice, green vegetables, tofu, and canned fish.
Fiber
Fiber is a form of carbohydrate, and is also called roughage. It’s actually a form of plant food that remains undigested inside one’s bowel. The main function of roughage is to keep the digestive system smooth by keeping the digestive track clean. Fiber is not digested; it moves through the intestine and absorbs a lot of water. Black eyed peas, kidney beans, chickpeas and lentils are main sources of fiber. Whole grain cereals, grits, oatmeal and brown rice are also filled with copious amount of fiber.
Folic Acid
Folic acid helps in building blood corpuscles. Folacin or folate are other names for Folic Acid. Broccoli, eggs, nuts, milk, cowpeas, lentils, navy beans, kidney and cheese are the major sources of folic acid.
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