A healthy diet is a food that provides the body with all the necessary nutrients, so that the body can remain physically, mentally and emotionally balanced and active. Today we will talk about “What is a healthy diet? And what are the basic elements of nutrition”. It includes the right proportion of energy-giving, tissue-repairing, and disease-protecting elements. A healthy diet should include grains, fruits, vegetables, pulses, dairy, nuts, seeds, and adequate water. It is important to stay away from junk food, foods containing excess sugar, salt and oil. A good diet not only prevents diseases, but also improves the quality of life. It provides us with mental clarity, good sleep and a strong immune system. In short, a healthy diet is the foundation of a healthy life.
"What is a healthy diet? Know the basics of nutrition"
Carbohydrates
Carbohydrates are nutrients that provide quick energy to the body. When we take a carbohydrate-rich diet, it converts into glucose in the body and gives energy. The main sources are - rice, roti, oatmeal, potatoes, fruits and whole grains. It helps in maintaining brain and muscle function. But refined carbs (like maida, cakes, sweets) should be taken in limited quantity as they imbalance blood sugar. Consuming carbohydrates in balanced quantity and rich in fiber provides energy to the body as well as improves digestive health.
Proteins
Proteins play the most important role in the structure and repair of the body. It helps in the formation of muscles, tissues, enzymes and hormones. It is very important for children, youth, pregnant women and those recovering from illness. Its sources are - pulses, milk, eggs, chicken, fish, soya, paneer etc. Protein not only strengthens the body, but also improves the immune system. Its deficiency can cause weakness, hair fall and reduced immunity. Therefore, it is important to include a good amount of protein in the daily diet.
Fats
Fats are often misunderstood, but some fats are very essential for the body. It is a high source of energy and helps the body absorb vitamins A, D, E, and K. Sources of good fats include peanuts, almonds, walnuts, olive oil, and fish oil. These are heart-healthy and help balance hormones. Trans fats and saturated fats (such as fried foods, bakery items) should be avoided. A limited but balanced intake of fats is beneficial for skin, brain, and hormonal health.
Vitamins
Vitamins help regulate various biological functions within the body. Vitamin A is essential for vision, vitamin C for the immune system, and vitamin D for bones. Other vitamins such as B-Complex are essential for the brain and energy. Vitamins are obtained from fruits, vegetables, dairy, eggs, and sunlight. Vitamin deficiency can lead to problems like scurvy, night blindness, bone weakness, etc. Vitamins fulfill small but very important needs of the body. Vitamins can be fulfilled by eating fresh fruits and green vegetables every day.
Minerals
Minerals are essential for maintaining the smooth functioning of the body. The main minerals include iron (blood formation), calcium (bones), potassium (blood pressure), and zinc (immunity). These are obtained from nuts, milk, fruits, vegetables and whole grains. Minerals help in maintaining electrolyte balance in the body, controlling the nervous system and cell function. Their deficiency causes fatigue, muscle cramps, weak bones and increased susceptibility to diseases. Therefore, the required amount of minerals should be ensured through a balanced and varied diet.
Dietary Fiber
Fiber is the protector of digestive health. It helps in digestion of food, makes stool regular and relieves constipation. It also helps in controlling cholesterol and blood sugar. Fiber is of two types—soluble (e.g. oats, apples) and insoluble (e.g. wheat bran, leafy vegetables). It keeps the stomach full for a long time, which prevents overeating and keeps weight under control. Fruits, vegetables, whole grains, and beans are good sources of fiber. One should take at least 25–30 grams of fiber every day.
Water
Water is involved in the functioning of every part of the body. It regulates body temperature, aids digestion, transports nutrients to cells, and removes toxins. About 60% of the body is made up of water, so it is considered one of the most essential nutrients. Lack of water can cause dehydration, fatigue, headaches, and skin problems. It is essential to drink 8–10 glasses of water a day, more in summers. Coconut water, lemonade, and soups are also good options for hydration.
Antioxidants
Antioxidants are compounds that reduce free radicals in the body, which can damage cells. They help slow down the process of cancer, heart disease, and aging. The main sources are berries, tea, tomatoes, spinach, carrots, and foods rich in vitamins C and E. Antioxidants make the skin glow and strengthen immunity. Their consumption not only helps in internal cleansing of the body but also reduces mental stress. Including them in the daily diet is extremely beneficial.
Probiotics
Probiotics are good bacteria that improve gut health. They keep digestion balanced, relieve gas and indigestion, and increase immunity. Probiotics are found in curd, buttermilk, kanji, pickles, and certain fermented foods. A healthy gut is not only helpful in digestion but also in mental health. Probiotics help the body absorb nutrients better. Eating a bowl of yogurt every day is an easy way to reap the benefits.
Phytonutrients
Phytonutrients are natural compounds found only in plants that help protect us from various diseases. They are known to have properties such as anti-cancer, heart protection, strengthening the immune system and reducing inflammation in the body. Their main sources are colorful vegetables and fruits - such as carrots, tomatoes, spinach, broccoli, berries, and turmeric. Phytonutrients protect cells from damage by neutralizing harmful free radicals present in the body. Including them in your diet not only protects against diseases but also improves the health of skin, eyes and brain.