KNOW THE RIGHT QUANTITY OF NUTRIENTS REQUIRED BY BODY

Carbohydrate: Whole grains cereals, legumes, fruits, milk, sugar, honey and potatoes are
sources of carbohydrates. Quantity should be 40 percent to 60 percent of your calories
requirement.
It provides energy, and helps in oidation of fat. Insufficient amount of carbohydrate can cause
lack of calories, !hich can lead to malnutrition. "cessive consumption !ill make you obese.
Prote!: "at pulses, legumes, nuts, milk and its products, chicken, fish, and egg to give your
body much needed protein. #ccording to body !eight, consume 0.$ to % gm or &g of protein to
help in gro!th and maintenance of body.
It gives structure and shape to all the cells, organs and connective tissues. 'roteins also help your
body fight infection.
(alnutrition, !eight loss, thinning of hair, muscle soreness, !eakness and lethargy, are among
other things that you !ill eperience if there is less amount of protein present in your body.
Fat: )hee, butter, cream, cheese, nuts, seed, egg, fish, chicken, pork and beef are all rich in fat.
%* to +* percent of calories requirement is the right quantity.
It provides energy, helps in the absorption of fat soluble vitamins like vitamin #,,," and &. It is
important for the development of brain and central nervous system.
-here !ill be poor vitamin absorption and depression, if you don.t have fat in your body.
/vereating food items rich in fat !ill lead to obesity, stroke and many more.
"ta#! A: 0!eet potato !ith peel, carrots, spinach, liver, fish are the sources of this vitamin.
100 to 200 micrograms 3mcg4 of vitamin # per day strengthen immunity against infection and
help in vision.
5ack of it can cause night blindness and rough skin. "cess of it can affect the bone, !hich
increases the risk of fracture.
"ta#! D: %* mcgs of vitamin , rich food items like egg yolks, liver help to form and maintain
your teeth and bones.
6ickets 3long, soft bo!ed legs4, flattening of the back of the skull, osteomalacia 3muscle and
bone !eakness4, and osteoporosis 3loss of bone mass4 are some of the ma7or diseases that one
can suffer from, if vitamin , is not taken.
-oo much of it leads to slo!ed mental and physical gro!th, decreased appetite, nausea and
vomiting.
"ta#! E: -his acts as an antioidant and protects vitamins # and 8, and red blood cells from
destruction. 0o have %* mcg of vegetable oil like soybean, corn and cottonseed. "gg yolks also
contain vitamin ".
9itamin " deficiency is rare. 8ases of this vitamin deficiency usually occurs in premature
infants.
"ta#! K: #ll leafy vegetables are said to be good for health. -urnip greens, spinach,
cauliflo!er, cabbage and broccoli, soybean oil, cottonseed oil, canola oil and olive oil are all rich
in vitamin &.
-he vitamin is required for proper blood clotting. :ust have %+0 mcg every day. ;aemorrhaging
can happen if you don.t include it in your diet. /verindulgence can lead to vomiting.
"ta#! B$ %Tha#!e&' -he sources are !hole grain, bread and cereals. <on=vegetarians can
find this vitamin in liver, pork, and eggs. 0.$ to % mg per day is sufficient.
It helps !ith energy production in your body. ,eficiency can cause numbness, tingling and loss
of sensation.
"ta#! B( %Rbo)*a+!&: ,ark green vegetables, legumes, !hole and enriched grain products,
and milk, along !ith liver, eggs should be eaten. %.% to %.> mg per day of this vitamin helps to
release energy from foods, promotes good vision, and healthy skin.
8racks at the corners of the mouth, light sensitivity, and a sore, red tongue are the problems you
can face if you don.t have vitamin ?+.
"ta#! C: 8itrus fruits like orange and lemon, are kno!n for being source of this vitamin. 1*
to 20 mg per day is the right quantity required by your body.
It heals !ound, helps in bone and tooth formation, strengthens blood vessel !alls, improves
immune system function, increases absorption and utili@ation of iron, and acts as an antioidant.
If you don.t take vitamin 8 rich food, you can be a victim of scurvy, causing a loss of collagen
strength throughout the body. 5oss of collagen results in loose teeth, bleeding and s!ollen gums,
and improper !ound healing.
"cess leads to formation of kidney stones and you may even suffer from diarrhoea.
Iro! ' ;ave beans, lentils, beef, eggs to stay a!ay from anaemia, di@@iness or fainting.
(en should have $mg per day. Aor !omen %$ mg per day is sufficient.
Ca*,-#: (ilk, yoghurt, spinach are rich in calcium. %000 mg per day of calcium is essential for
bone gro!th and strength, blood clotting, muscle contraction, and the transmission of nerve
signals.
#bsence of calcium can lead to thinning and !eakening of bone.
$. THINGS YOU DIDN/T KNOW ABOUT FRUITS
Water#e*o! beats the scorching summer heat !ith 2*B !ater and its electrolytes. It !ards off
un!anted pesticides !ith its think rind and harbours enormous vitamin #, lycopene and an
antioidant = glutathione preroidase present at the red pulpy area close to the rind. -he !hite
rind !hich !e commonly discard as tasteless contains 8itrulline, an amino acid that produces the
vasodilator = nitric oide. -he ability of citrulline to convert to 5=arginine promotes heart health.
It is !orthy to note the edible !atermelon seeds hide tryptophan, ? vitamins and are relatively
rich in proteins and lipids.
Ca!ta*o-0e1#-23#e*o! is an ecellent source of phytochemicals C vitamin # and 8. 5esser
kno!n is it being rich in an en@ymatic antioidant kno!n as superoide dismutase 30/,4 !hich
is essential for maintaining strong defence !ith enhanced reactive oygen species scavenging
capacity to combat stress in the human body.
Po#e4ra!ate an eotic fruit is an antidote for heart ailments due to its polyphenolic anti=oidant
compound = punicalagin. 'omegranate seeds are high in inflammatory fighting elagitannins,
quercetin and anthocyanins. 'omegranate tea is kno!n to lo!er cholesterol and reduce 5,5
oidation. What you may have not kno!n is 'omegranate rind or peel etract !hich is a
decoction, is packed !ith phenolics, flavonoids and proanthocyanidines that is traditionally used
to treat diarrhoea, dysentery or intestinal parasites.
Ctr-2 )r-t2 are synonymous to vitamin 8 and vitality. Well you may be allured !ith vitamin 8
loaded orange 7uice but ascorbic acid on eposure to light and air gets oidi@ed to
dehydroascorbic acid, highly unstable and further breaks do!n to +,>=diketo=5=gulonic acid. It is
!ise to eat citrus fruits !hole.
Star )r-t, ?ilimbi or 8arambola !ith its high vitamin #, vitamin 8 and @inc content is used as a
cure for acne and oily skin. -he etract of the fruit possesses antibacterial and antifungal
properties. -he scientists !ere a!ed !ith high total oidi@ing activity or -## of 0tar fruit due to
proanythocyanidin compound epicatechin.
6ope in ra! Pa0aya as meat tenderi@er, as it has a po!erful digestive en@yme papainDpapinase
that breaks do!n tough meat fibres. (arinating meat !ith chunks of ra! papaya, especially the
deeply pared skin yields a sumptuous and soft teture to the meat. 'apain is also anti=
inflammatory. Enripe papaya in large amounts can be an effective abortant.
A#*a is a po!erhouse of vitamin 8, harbouring +0 times more that of an /range. (any are
averse to the pungent = astringentF taste of #mla. -he vitamin 8 in #mla is present in a comple
form. What is intriguing is #mla retains substantial vitamin 8, unlike other sources in spite of
drying, po!dering or even !hen boiled for a fe! minutes. -raditionally, #mla murabba 3 #mla
soaked in honey4 !as used early morning for its health benefits.
/ur o!n berry of India C 56y0h-2, commonly kno!n as ?er or :u7uba is under=utili@ed. It is
very high in vitamin 8. -he etract of boiled fruit is used medicinally as tea, to treat sore throat.
:u7uboside # C a chemical found in ?er is used to treat insomnia and aniety as the saponins of
the etract mimic sedation.
A+o,ado, the only fruit !ith high fat content of +*B is high in mono=unsaturated fats. It is an
antioidant that increases the good cholesterol = ;,5. -he seed or pit of the #vocado is rich in
nutrition and has a long history of medicinal use in traditional culture. -he ground #vocado seed
can be used in smoothies and other foods. -he aqueous etract of the seed is kno!n to control
hyperglycemia3high blood sugar4.
P!ea00*e, an ecellent source of vitamin 8 is a natural digestive aid and a meat tenderi@er as it
contains a proteolytic en@yme = bromelain. It has potent anti=inflammatory properties and
significantly alleviates symptoms of rheumatoid arthritis, sinusitis, gout, sore throat or
inflammation due to surgery or physical in7ury. It also helps in fat burning and !eight loss due to
its thermic effect.
G-a+a, a po!erhouse of vitamin 8, protects us from cold and flu !ith 4 = %0 times more vitamin
8 than citrus fruits.. 0ome are dissuaded from consuming this marvellous fruit due to its seedy
core. -hose may seek solace in the rind that contains eceptionally higher levels of vitamin 8
than the seedy central pulp.
A00*e2 contain quercetin an antioidant !ith anti=inflammatory properties. It also has
considerable amounts of pectin, a soluble dietary fibre, kno!n to reduce blood cholesterol level,
help burn body fat, improve gut flora and help in binding loose stools, typically therefore used in
diarrhoea.
Gra0e2 have garnered attention due to its polyphenol = resveratrol that promotes longevity and
several antioidants shielding cardiovascular system. )rapes contain ellagic acid. #nthocyanins,
found abundantly in red grapes and 8atechins, a type of flavonoid found in green varieties also
have health promoting effects. )rapes seeds also offer essential fatty acids and tocopherol.
Ta#ar!d pulp is commonly used in #sian cuisine and Worcestershire sauce due to its pleasing
sour flavor. It aids constipation due to its laative effect and is anti=helmintic, antibacterial and
hypolipidemic. -he fruit may promote eye health as it moistens cornea and researchers are
investigating its chemical content similar to mucin that is kno!n to !et the eye.
0ome fruits like apple, banana, !hen cut turn bro!n on eposure to air. -his unappealing
bro!ning can be avoided by coating the sliced fruit !ith a layer of sugar, salt or lime 7uice.
Aruits in rainbo! colors synergistically boost immunity, revive and re7uvenate health and !ell=
being.