HEALTH AND BRAIN NUTRITION

HOLISTIC NUTRITION  

The six most important nutrients are vitamins, minerals, proteins, fats, water, and carbohydrates. Ensuring a variety of unprocessed foods will provide nutritious food in this article talking about knowing why we eat and knowing that we eat enough in the body can help us live a healthier life.

       You are what you eat. Eat then!!  Nutrition in recent years. people are very concerned about their health. Nutritious words healthy food, calories of nutritious food, etc. Let's face it - most adults are already aware of the importance of good nutrition. It has the first place in leading a healthy lifestyle or the whole world is hit by a strong proliferation of nutritious corona diets as a ransom. Strengthening our immune system is one of the keys to combating COVID-19.

The WHO also launched the #Healthy At Home: Healthy Diet Campaign, to ensure a healthy diet at home and to spread the importance of supporting the immune system. It supports our body's ability to fight and recover from infections. Healthy eating => Healthy antibodies => body => Healthy health

What is Nutrition?

   The first thing that comes to our mind when we think of nutritious foods is carbohydrates, proteins, fatty vitamins, and minerals, but what exactly is this, and what are the benefits of these nutrients? Let's take a closer look. Chemicals are foods that help you perform various functions in the body to live a healthy life that can be broadly divided into.

Macronutrients: Nutrients that are needed in the body in large quantities and that make up the bulk of the diet include carbohydrates, proteins, fats, and water.

Micronutrients: .Nutrients needed in the body for small amounts of vitamins and minerals that fall under this category

Carbohydrates: a major nutrient, and a major source of energy for the body. including sugar, starch, and fiber.

Fat / Lipids: a group of fatty substances that do not dissolve in water and provide a rich source of energy and cell structure. including triglycerides and cholesterol.

Protein: made up of nitrogen-containing amino acids, which form a large part of the body's cell structure. good quality protein is especially rich in animal feed.

Water: is the most important nutrient needed by the body. it delivers nutrients and removes waste from the cells. makes up about 60-70% of total body weight.

How much energy do you get from each gram of these nutrients?

  1 gm. carbohydrates-17.1 kilojoules (4 Kcal)

  1 gm. 38.9 calories fat (9 Kcal)

  1 gm. protein-18.2 calories (4 Kcal)

  1 gm. alcohol-29kilojoules (7 Kcal)

     Although carbs, proteins, and fats are a major part of the diet, no vitamins or minerals can be missed from this list.

Vitamins: these are essential organisms needed to meet the body's needs. although the amount of vitamins to be taken is small compared to their importance in helping the body's functions is enormous.

Vitamin A (retinol): Retinol (scientific name) Retinal acid also known as retinoic acid, is a form of vitamin A. 600 mg/day is the recommended daily allowance. Better vision is a feature. Infection resistance Dark yellow/orange fruits (carrot mango), green leafy vegetables, and dairy products are all good sources. exophthalmia is a symptom of liver failure. blindness at night Hyper-vitaminizes A is a toxin.

Vitamin D: Calciferol RDA is the scientific name for Calciferol. 2.5 mg/day mechanism facilitates calcium and phosphorus absorption, ensuring solid bones and teeth. Yeast deficit in egg yolk oil a fish Rickets are a form of rickets that poisoning of osteomalacia hypercalcemia is a condition in which the body's (bone separation)

Vitamin E: Tocopherol RDA is the scientific name for tocopherol. 8-10 mg/day anti-oxidant; carcinogen blocker; sources: nuts, wheat, and vegetable oils (olive oil) Decreased intake in RBCs due to deficient-rare hemolysis Toxicology makes it difficult to absorb vitamin A.

Vitamin K: scientific name: tocopherol RDA: 8-10 mg/day function: source clotting blood; green grass broccoli, lettuce, cabbage. deficiency: bleeding, prolonged bleeding.

Vitamin C: Ascorbic acid is a form of vitamin C. 40-60 mg per day RDA Citrus fruits, guavas, amla, bananas, capsicum, potatoes, and tomatoes are all used to treat wounds resistance in the digestive tract. skin deficiency. poisoning: stomach upset, diarrhea is a very common symptom.

Vitamin B1: Thiamine is the scientific name for the vitamin. 1.1-1.7 mg per day is the recommended daily allowance. Function: extract energy from carbohydrates, transfer stress source: whole grains, cereals, pork (a rich source of thiamine) Beriberi (infantile, dry, wet) deficiency, Wernicke-Korsakoff syndrome.

Vitamin B2: or Vitamin G: This vitamin's scientific name is riboflavin. The daily dose is recommended to be between 1.1 and 1.7 mg. # Germination increases the vitamin-a-benefits of riboflavin in pulses and cereals. # Iron is delivered to the body through healthy skin and development: meat, poultry, and milk and its ingredients Incapacity: -ariboflavinosis signs include the magenta tongue, cheilitis, angular stomatitis, and corneal ulcer.

Vitamin B3: Niacin is the scientific term for this vitamin. 12-21 mg per day is the recommended daily allowance. source: peanuts, legume meat, fish, poultry, and dairy products function: for normal nervous system functioning Pellagra is a pellagra deficiency.

Vitamin B5: Pantothenic is its scientific name. The recommended daily allowance is 5-10 mg. Source: widely found in both plant and animal foods. Function: for energy release from macronutrients, for hormone release Insomnia, paresthesia, and other symptoms of deficiency (tingling of hands and feet)

Vitamin B6: Pyridoxine is the scientific name for this substance. A daily allowance of 2 mg is recommended. Its distinguishing feature is the formation of RBCs. NS antibodies can be found in legumes, beans, nuts, eggs, and poultry. Deficiency signs include neuropathy, anemia, and convulsions.

Vitamin B7: Biotin is the scientific name for this substance. 30 hg/day is the recommended daily allowance. The role of this enzyme is to help with carbohydrate and fat metabolism. Widespread in both plant and animal foods, according to the source Deficiency symptoms include dermatitis, tongue soreness, and hair loss.

Vitamin B9: Folate is a vitamin B also known as folic acid or folacin. A daily dose of 400 to 480 hg is recommended. Vegetables with green leaves, parsley, beans, rajma, black gram, milk and its derivatives, and liver are all excellent sources. The synthesis of DNA and the formation of neural tubes in a fetus are two of their functions. Significant infertility can occur if a miscarriage occurs during pregnancy, such as spina bifida or neural tube defects in the fetus.

Vitamin B12: Cobalamin or cyanocobalamin is the scientific name for this substance. 1-1.2 hg/day is the recommended daily allowance. Function: Development of RBCs and new cells for the metabolism of folic acid. source: only present in animal foods such as shrimp, eggs, goat meats, liver, milk, and curd. Pernicious anemia is a deficiency.

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