10 nutrients you must have

Now, plan your diet armed with an arsenal of facts and information.

Carbohydrates

An essential nutrient, carbohydrates provide energy, whichhelps our body to perform physical and physiological functions. They supplyenergy to all vital organs of the body including the brain, the eyes, theglands, the kidneys and the heart. Carbohydrates are classified as simplecarbohydrates or sugar, complex carbohydrates and fibre. Whole grains, bananas,root vegetables, honey, table sugar, rice, pasta, oats, biscuits and breads arefew main sources of carbohydrates. A diet high in simple sugars, refined foods[cakes, maida, and chocolates] and soft drinks may upset the carbohydratebalance and lead to elevated blood sugar levels, obesity and mood fluctuations.The ideal strategy is to increase intake of complex carbohydrates andfibre-rich sources such as whole cereals, brown rice and wheat bread.

Proteins

These help repair, build, and maintain the tissues of thebody. Whether it is the cardiac muscles, nerve tissues or oxygen carryingcomponent in the blood [haemoglobin], they are mostly made up of proteins.Protein-rich foods include eggs, fish, chicken, beans, lentils, nuts and dairyproducts. Opt for leaner versions like chicken and egg whites over mutton orbeans and skimmed milk over shell fish and whole fat milk.

Fats

Though considered to be a ‘bad nutrient’ by most weight lossseekers, fats are necessary as energy providing nutrients and must account for20 – 30 per cent of our daily calorie intake. Fatty sheaths surround each cellof the body and are essential for a healthy skin, vision, nerve transmissionand hormonal functions. It is best to limit the intake of saturated fats[meats, cheese, cream, butter] and trans fats [margarines, French fries,cookies, wafers] and add heart-friendly fats such as MUFA [mono unsaturatedfatty acids] found in olive oil, almonds and avocadoes to your diet.

Vitamins

The functions of both fat soluble [vitamin A, D, E and K]and water soluble vitamins [B, C] are manifold.

• While vitamin A [found in carrots, pumpkin, greens]is needed for good vision and cellular growth; vitamin D [as in eggs, milk,curd, fish] promotes better absorption of calcium in the body. Exposure tosunlight helps the body to synthesise its own vitamin D.
• Vitamin E [found in nuts and seeds] is needed forhealthy red blood cells and vitamin K [found in organ meats, leafy vegetablesand wheat bran] is needed for blood clotting.
• Vitamin C [found in citrus fruits, spinach, greenchillies, capsicum and sprouts] acts as an antioxidant, helps absorb ironbetter and increases immunity. It also helps maintain the health of gums, teethand blood vessels.
• Vitamin B complex include thiamine[B1], riboflavin[B2], niacin[B3], pyridoxine[B6], folic acid and cobalamin[B 12]. B vitaminsare crucial for the body’s growth and development. They provide the body cellswith energy, help to maintain the intestinal bacterial health, regulate thefunctions of nervous system and promote cellular reproduction and growth. Itsfood sources include whole grains, sprouts, chicken, fish, lentils, curd andleafy vegetables.

Calcium

It is good for bones, nerves and muscles.Calcium-rich diet sources include dark leafy vegetables [spinach, radishgreens], milk, curd, paneer, soybeans and sprouted beans.

Sodium

The body needs sodium to maintain proper electrolytebalance, blood pressure and nerve function. The recommended dietary intake ofsodium for an average adult is approximately 3000mg, which can be providedthrough table salt, pickled and smoked foods and salty snack items [1tsp oftable salt contains 2000mg of sodium]. High sodium intake may lead tohypertension [high blood pressure], water retention and increased risk ofkidney disorders.

Zinc and copper

Trace mineral zinc is responsible for proper tissue growth,blood sugar balance and good immunity. Copper is needed for better bloodcirculation, synthesis of collagen and enzymatic action. Both of them act aspotent antioxidants and protect the body against free radical damage. Richsources include almonds, walnuts, wheat germ, fish and green leafy vegetables.

Magnesium

It plays an important role in enzymatic action, cholesterolmetabolism and muscular activity. Nuts, seeds like sunflower seeds and sesame [til]seeds, apples and whole grains are good sources of magnesium.

Potassium

Essential for proper heart functions, muscular contractionsand fluid balance, potassium is a crucial mineral. Food sources includebananas, figs, oranges, raisins, coconut water and spinach.

Selenium and iodine

These are essential for maintaining proper functions of thethyroid glands. They act as antioxidants and anti-inflammatory agents and areneeded for good skin, hair and nails. Ensure an optimum intake of selenium byadding fish, nuts and mushrooms to your diet. Get iodine through sea weeds likekelp, iodised table salt and sea foods.

A varied diet comprising a balanced intake of vitalnutrients, adequate consumption of water and a dose of exercise is what we needto enjoy a fit, strong and healthy body.

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