What is nutrition and why does it matter the most?
Nutrition is an essential and important factor for our human body. Not getting sufficient nutrition can give rise to various health issues. This health issue creates a major impact on our overall health. As a result our overall body function starts to malfunction.
Digestion problems, skin disorders, stunted or defective bone growth, and even dementia or something deadly issue that you will have to go through if you have a nutritional deficiency.
They also majorly affect your mood, recovery, sleep, energy, and overall feeling of well-being. Therefore having proper nutrition is a must, as consuming balanced nutrition will slowly push our body to be a healthy body.
How nutrition works
Food is life, and it will be not wrong to say that without food there will be no development, no growth, no warmth, no movement, no reproduction, and no cognition.
We consume various types of foods based on our interest. And all these foods contain thousands of substances which some or other way affect our body. They can be categorised into two categories i.e macronutrients and micronutrients.
Our body, majority required six classes of nutrients for the proper functioning of the body and to maintain overall health. These six classes are as follows.
- Vitamins and
Carbohydrates, Lipids, and Proteins come under Macronutrients. As is this three classes of micronutrients are required by our body in large amounts. Even we are required to consume a sufficient amount of water. But as compared to other Macronutrients, they do not contain carbon or yield energy.
Vitamins and minerals are the micronutrients, which are also required by our body and they play various major roles in our body. They help our body to convert food into energy and also play a crucial role in repair of cell damage.
Which food have a nutrition | Great source of Nutrition
Let’s talk about nutrition in a little more detailed way and try to understand it. We know what food we are eating nowadays in our day to day life.
This junk food does not contain all the nutrition, and due to that, we are not giving complete nutrition to our body. Just because of that it is affecting our health and most of all, our entire life. That is why a proper diet is required for all of us.
Here are some of the nutrient sources that you can include in your day to day diet plan in order to complete daily nutrition requirements.
|Calcium||Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines|
|Potassium||Bananas, cantaloupes, raisins, nuts, fish, spinach and other dark greens|
|Fiber||Legumes (dried beans and peas), whole-grain foods and brans, seeds, apples, strawberries, carrots, raspberries, and colorful fruit and vegetables|
|Magnesium||Spinach, black beans, peas, and almonds|
|Vitamin A||Eggs, milk, carrots, sweet potatoes, and cantaloupe|
|Vitamin C||Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers|
|Vitamin E||Avocados, nuts, seeds, whole-grain foods, spinach and other dark leafy greens|
In order to get the nutritional value of any food, maybe it could be the nutritional value of eggs, bananas, milk, paneer, almonds, peanuts, Upma, Chapati, Soya chunks, Papaya, Dates, corn etc. You can check out the online nutrition calculator. The two best sources to get this information are : FOOD CALCULATOR by webmd and nutrition value.
Which nutrition should you consume?
What nutrition do you need to build muscle?
To have a well build muscular body you need to include high-protein rich food. Along with that carbohydrates and fat should also be considered – as these sources of energy also play crucial roles in building muscular bodies.
For a perfect muscular body along with a well balanced diet you should also consider regular exercise. Here are the top foods that you can include in your diet – in order to boost your muscle building process.
|Eggs||High quality protein, healthy fats and important nutrients|
|Salmon ||A rich source of Protein and Omega-3 fatty acids|
|Milk||Packed with protein, carbohydrates and fats|
|Soybeans||Contains protein, healthy unsaturated fat and several other vitamins and minerals|
|Tofu||A good source of calcium|
|Greek Yogurt||Contains fast-digesting whey protein and slow digesting of casein protein|
|Peanuts||Contains a mixture of protein, fat and carb|
|Chicken Breast||Contains high quality protein|
|Tilapia||A nice source of protein-pack seafood|
|Almonds||Provide protein and a good amount of vitamin E, Magnesium and phosphorus.|
|Turkey Breast||A rich source of protein with almost no fat or carbs|
|Beans||Excellent source of fiber and vitamins and high in magnesium, phosphorus and iron.|
|Chickpeas||A good source of carbs and protein.|
|Cottage Cheese||Contains amino acid Leucine|
|Edamame (immature soybeans)||contains good amounts of folate, vitamin k and manganese|
|Lean Beef||High Quality Protein, Vitamin B, Minerals and Creatine|
|Shrimp||Pure protein source.|
|Tuna||Contains high amounts of vitamin A, B, and omega-3 fatty acids|
What nutrition is needed to gain weight.
There are many people suffering from the problem of being overweight and some are suffering from the opposite problem of being too skinny or underweight. One will be considered underweight if the BMI (Body Mass Index) of an individual is less than 18.5.
Being underweight opens up the door for health-related risks like osteoporosis, infections, fertility problems and early death.
There are some situations wherein you will go under unhealthy weight loss due to several reasons, especially if you are underweight. In this situation it is advisable to go to a doctor and take their advice.
The best and safest approach to gain weight is to eat healthy food which is rich in macronutrients and micronutrients.
Here are some of the foods that you can include in your diet – in order to get that healthy weight.
|Yogurt||Contains healthy fat and protein.|
|Nuts||Good alternative to add to your snack and are delicious and high calorie food|
|Egg||Preferred choice of many people as it is best food for building muscle.|
|Dried fruits||Easy to add to your diet and rich in calories, healthy fiber, and antioxidants.|
|Red meat||A good source of protein for muscle growth. It contains leucine and amino acids.|
|Cheese||A staple food rich in protein and healthy fats.|
|Avocados||Contain healthy fats and nutrients. They can be added to different food servings too.|
|Rice||This is an excellent source of carbs that you can consume and digest on a daily basis.|
|Fish||Contains high quality protein which helps build muscle.|
|Potatoes and starches||Excellent source if you want to boost your calorie intake and are a great way to add nutrients and fiber.|
|Milk||It is a good balance of protein, carbs, and fats and other healthy sources of calcium.|
|Homemade protein smoothies||There are many protein smoothie recipes that you can try but avoid the ones that have added sugar.|
The Golden rule, which is followed by most of the people if they want to gain weight is : “Eat more calories than what your body burns normally”.
Remember, only eating healthy food won’t give you the desired result. In order to boost the process you need to undergo any form of exercise or yoga.
what nutrition is good for height growth?
Yes, it is true that nutrition plays a crucial role when it comes to promoting growth and development. Along with that, individual height largely depends on genetics.
One thing to keep in mind is that, once you reach a maximum height – it is not possible to grow more.
However, consuming the healthy food which is mentioned below can help your bones, joints, and body stay healthy and strong in the longthe long run.
Here are some of the excellent sources of healthy food which can help you get what you want.
|Beans||High in protein and iron|
|Chicken||Rich source of protein, vitamin B12 and taurine|
|Almonds||High in Vitamin E|
|Salmon||Excellent source of omega-3 fatty acids.|
|Milk||Contains good amounts of protein and other micronutrients.|
|Sweet Potatoes||Contain Vitamin A|
|Berries||High in vitamin C, which helps in cell growth and tissue repair.|
|Yogurt||High source of calcium, magnesium, phosphorus, and potassium.|
|Eggs||Rich in protein, vitamin D and several other micronutrients.|
|Leafy Greens||Rich in vitamin K and helps boost bone health|
What nutrition should you eat in a day?
What you should be eating every day totally depends on your end goals. i.e., whether you want to gain weight, lose weight, or want to gain extra muscle.
Based on that you need to decide what you should go for and if you don’t know and need expert advice then you should consult a nutritionist. They will help you plan your everyday balanced Diets.
But here are some of the things you need to include in your diet irrespective of your end goal.
The majority of your calories should come from : fresh fruits, fresh vegetables, whole grains, legumes, nuts, lean proteins.
Consuming a lower amount of nutrients can slowly push you towards a stressful and tired lifestyle. If this situation continues then there is a high chance of health related risks like developing tooth decay, high blood pressure and being overweight or obese.
Proper Nutrition means food, which can provide a required energy balance into our body. As we all know, if our body does not get the right amount of energy, then our body will not perform to its best – that is why it is a must to have proper nutrition in our diet.
Therefore, having proper nutrition keeps a sufficient balance of energy in our body. Add it in such a way that whatever calories you take get burned out at the same time.