If you want to keep your body healthy, then the easiest way is to consume nutritious food. Health experts say, that if you eat things rich in vitamins and minerals daily, then it can help keep you safe from many types of diseases. This is why everyone from children to the elderly is advised to consume nutritious things. Is your diet healthy and full of nutrients required by the body?
The first week of September is celebrated as National Nutrition Week to raise awareness about the importance of nutrition in our daily lives.
Dieticians say proper nutrition can help maintain overall health, prevent chronic diseases, and help you live longer.
What does the dietitian say?
Dietician Pooja Sharma says a healthy and nutritious diet means things that provide all the essential nutrients to the body in the right proportion. These nutrients include carbohydrates, proteins, healthy fats, vitamins and minerals. By including fruits and vegetables of different colors in the food plate, essential vitamins and minerals can be fulfilled.
Let us know which vitamins we need regularly to avoid diseases and keep the body healthy.
Vitamin A
Vitamin A is one of the most essential nutrients for our body. It helps the heart, lungs, liver, and other organs to function properly. You can get vitamin A from fish like salmon, broccoli, carrots, green leafy vegetables, melon, apricot, mango, and dairy products. If you eat things containing vitamin A in adequate amounts daily, then it is very beneficial in eyesight, immune system, reproduction, and growth.
Vitamin B
Like vitamin A, things containing vitamin B are also considered very important in keeping the body healthy. According to the American Pregnancy Association, women who are pregnant, breastfeeding, or planning to conceive may need higher amounts of vitamin B, especially folate.
B vitamins are important for ensuring that the body's cells are functioning properly. Fruits like apples, bananas, and avocados are rich sources of vitamin B. Chia seeds, flax seeds provide antioxidants, healthy fats, and vitamin B.
Vitamin C
Vitamin C is one of the most essential nutrients to boost the immune system. It is also essential for promoting the absorption of iron from the diet. It also acts as an antioxidant, which protects our cells from harmful free radicals. You can get vitamin C from citrus fruits and juices, kiwi fruit, red and green peppers, strawberries, cantaloupe, broccoli, Brussels sprouts, and tomatoes.
Vitamin D
Vitamin D strengthens bones by helping our body absorb calcium. It also enhances the functioning of the immune system. Sunlight is its best source. You can also get vitamin D by including some things in your diet. To avoid arthritis and other bone problems, include vitamin D in your diet.
Oranges contain about 100 IU of vitamin D and if you are a vegetarian then it is an excellent source of vitamin D. Apart from this, you can also get vitamin D from mushrooms, spinach, soy, eggs, fatty fish, and milk.
(PC: ISTOCK)