Essential Elements Of Diet

 Foods are known as building elements of the body. The food consumed in the diet should consist of carbohydrates, protein, and fats, which provide calories and vitamins, minerals, and water, which are essential to life and good health. Fiber is another important element of a balanced diet and ensures a healthy digestive tract. Every food we eat comprises not only more than one nutrient but also has a different number of calories.

Carbohydrates

Carbohydrates are sugars and starches. They are necessary for energy generation, the breakdown of protein, and protecting the body from various toxins. They also help in preventing dehydration. Carbohydrates are essential to take care of the functional activity of the cells, apart from producing the energy required for the functioning of the human body.

High carbohydrate food is jowar, ragi, rice (raw), whole wheat flour, whole Bengal gram, green gram, kidney beans, apricot (dry), dry dates, honey, and jaggery. Low carbohydrate food is spinach, bottle gourd, cucumber, snake gourd, strawberry, cow's milk, buttermilk, cauliflower, ladies finger, tomato (green), melon, fish, curd, and beetroot.

Fiber

Fiber is an element of food that cannot be digested. Fiber helps in removing toxic substances and excess cholesterol from the body. A high fiber diet also helps in preventing constipation and reduces the possibility of colon diseases. Fiber helps in protecting against diabetes, heart disease, and high blood pressure. 25 to 35 grams of fiber must be consumed every day.

Food sources of fiber are whole grains (bran consists of the highest fiber content), which are less processed. This consists of bread and cereals, whole-grain pasta, brown rice, nuts and seeds, and Legumes like dried peas, beans, lentils, fruits, and vegetables.

Fats

Fats are essential for health as it is a part of all cell membranes and is a vital source of stored energy in the body. Fat generates more energy than carbohydrates and protein. It also helps in the consumption of fat-soluble vitamins like vitamins A, D, E, and K. Fats help in keeping the body warm, maintaining hair and skin, and protecting the important organs. It should be consumed to 30 percent of total calorie intake, whereas saturated fats should be consumed less than 10 percent of the total calorie intake.

Saturated fats are obtained in animal products like butter, cheese, whole milk, ice cream, cream, and fatty meats and in some vegetable oils like coconut, palm, and palm kernel oils. Unsaturated fats like monounsaturated fats are found in olive and canola oils, and polyunsaturated fats are found in fish, safflower, sunflower, corn, and soybean oils.

Vitamins

Vitamins are essential for the cellular functioning of the body. They are chemical substances that help the body in producing energy, building proteins, making cells, and repairing injuries. Vitamins also help in regulating the nervous system and building genetic material, red blood cells, and hormones. Vitamins are mostly found in vegetables and fruit but can also be obtained from dairy products, poultry, fish, meat, and eggs.

Minerals

Minerals are inorganic substances that are essential for the body in the formation of teeth, bones, and blood cells, regulation of body fluids, and helping in the chemical processes of the body. Macro minerals (100mg a day) consist of calcium, magnesium, chloride, phosphorus, sulfur, and potassium sodium. Trace minerals (very small quantity) include copper, cobalt, iodine, iron, fluoride, manganese, selenium, zinc, and molybdenum.

Food that contains essential minerals also consists of other energy-providing materials. Milk is a valuable source of calcium, Vitamin D, and protein.

Water

Water is essential for life. Water is essential to metabolize food, dissipate heat through sweating, and expel toxins in the urine. For a healthy body minimum of 8 glasses of water, a day is required. It cleanses the body, maintains the skin, organs, and hair in good condition, is essential to generate digestive enzymes, assists the body in gathering the nutrients from food and liquids, helps to regulate the body temperature, and is required for proper cell function. Women should consume more water than men.