National Nutrition Week 2021. The importance of vitamins and proteins

National Nutrition Week 2021.

Thursday, 2nd September 2021

The motto "We are what we eat" is true in every sense of the word. A balanced diet is essential for our body to obtain good nutrition, strengthen immunity, maintain immunity, fight infections and help the cells of our body to regenerate in a healthy way. Protein deficiency can cause slow growth or developmental delays in children and young adults, edema (effects on the body), swelling of the abdomen in malnourished children, weakened immunity, weak bones, increased risk of fractures, brittle nails, drooping, and hair loss. of muscle mass.

Also Read: Five nutritious foods for toothless seniors.

Dr. Angeli Misra, consulting pathologist and founder of Lifeline Lab, said that a balanced diet consists of the right proportions of protein, carbohydrates, vitamins, minerals, and fats. Dr. Misra spoke about why it is necessary to understand its role in good nutrition and understand its origin.

Proteins

Protein is made up of approximately 20 types of amino acids and is the building block necessary for our body's growth and development. Amino acids are divided into three categories:

• Essential Amino Acids: The Human Body Cannot Produce It On Its Own And Must Be Obtained From Food.
• Non-Essential Amino Acids: When The Body Breaks Down Proteins For Assimilation, These Are Produced By The Body From Essential Amino Acids.
• Conditional Amino Acids: You Need To Fight Infection When You Are Sick.
• Protein Has The Following Functions:
• Grows, Repairs And Regenerates Cells In The Body, Providing A Solid Foundation For Muscles And Bones;
• Helps The Body Function Normally To Secrete Hormones And Enzymes;
• Enhances Immunity And Fights Infection.

Also Read: Protein shakes for building muscles: Do you really need them?

It is very important to get enough protein from the diet every day and understand the source of food. The body's protein intake depends on age, weight, gender, and health status. The recommended daily protein intake for a healthy person is 10% to 35% of the total calorie requirement (for example, a person who consumes 2,000 calories a day will eat 100 grams of protein a day will ensure that your body contains a healthy amount of 20% protein .diet). diet). It is important to know that the body cannot store protein, any excess protein will be excreted by the system. Therefore, every meal must contain a small portion of protein.

Sources of protein in the diet

• Animal sources: meat, seafood, eggs, poultry, dairy products, such as milk, cheese, curd, yogurt.
• Lean meat: lamb, veal, buffalo, lamb, pork, lean veal;
• poultry: chicken, turkey, hen, skimmed duck;
• dairy products: milk, eggs, cottage cheese, curd, yogurt;
• Seafood: fish, shrimp, crab, lobster, shellfish, clams, oysters, mussels.
• Vegetable sources: legumes, legumes, beans, tofu, green vegetables
• legumes: kidney beans, kidney beans, black beans, kidney beans, lentils, peas, lentils (all Dals), Bengal grams, long beans (white chickpeas) )
• Green leafy vegetables: spinach, cabbage, soybeans
• Nuts and seeds: almonds, walnuts, peanuts, hazelnuts, sunflower seeds are rich sources of protein, but because they are also rich in fat, the serving size should be small.

Also Read: Weight loss: Do you need to stop eating rice if you want to lose fat? This is the truth

Vitamins

Vitamins are compounds that the body needs in small amounts (hence they are also called micronutrients) and come from the diet because the body cannot make them on its own. They are essential to effectively perform various bodily functions, such as releasing and generating energy from food, enhancing immunity, creating new red blood cells, a healthy nervous system, absorbing and storing nutrients, maintaining bone health, healing wounds, repairing cell damage. blood vessel walls and helps strengthen teeth, to name a few.

There are more than 30 vitamins, including A, B (folate or B9, biotin or B7, niacin or B3, riboflavin or B2, pantothenic acid or B5, thiamine or B1, B6, B12) C, D, E, And K are well known. They also have antioxidant properties, which help delay aging, improve vision, and reduce the risk of life-threatening diseases such as cancer and heart disease by eliminating harmful free radicals in the body caused by pollution from various life sources such as air, food, and water. The risk. Fat tissue and the liver can store vitamins in the body for a long time.

Vitamin deficiency can cause various serious diseases and disorders, such as birth defects, anemia, scurvy, rickets (thigh disease), and even blindness.

Also Read: Two ways to avoid laziness after meals.

Sources of vitamins in the diet

• Food sources:
• Cereals, such as cracked wheat, barley, oats, brown rice
• Legumes, such as kidney beans, kidney beans, chickpeas, and all legumes and lentils (dals)
• Fresh vegetables such as carrots, peas, tomatoes, broccoli, spinach, cabbage, cauliflower, soybeans, sweet potatoes, squash, kale, asparagus, okra, green beans, lemon, currants, mushrooms
• fruits, such as bananas, apples, limes, blueberries, strawberries, raspberries, cherries, watermelons, cantaloupe, cantaloupe, avocado, guava, mango, citrus fruits such as oranges, tangerines, kiwi
• Nuts and seeds such as almonds, walnuts, figs, cashews, pine nuts, pistachios, peanuts, sunflower seeds, chia seeds
• Milk, eggs, cheese, yogurt, butter, and other dairy products are rich sources of vitamin D.
• Seafood, such as fish, cod, shellfish, crabs, shrimp, lobster, clams, mussels, and oysters.
• Animal sources include lean meat from poultry, chicken, and lamb, lamb, veal, and veal.
• Sunlight is the best source of vitamin D.
• In addition to these sources, wheat germ, vegetable oil, and peanut butter are also good sources of vitamin D.

The News Talkie Bureau

Source:

India.com