Vishnupriya Importance of Nutrition in Our Life
Food is essential for human survival, just as air and water are. Since the dawn of humanity, people have wandered, struggled, and searched for sustenance. Good nutrition is vital for human development. Historically, famine and starvation have led to the collapse of many societies. When people consume nutritious food, they maintain their health and contribute significantly to their nation’s development. Proper nutrition enhances the standard of living and promotes prosperity within a country.
Food and nutrition extend beyond just preparing and consuming meals. The food we eat is thoroughly processed in the mouth, stomach, and intestines, broken down into tiny particles by various enzymes, and then absorbed into the bloodstream. This process is essential for nourishing every organ in the body and enabling them to function effectively. If digestion is impaired or ceases altogether, the body’s nutrition suffers. Therefore, for the body to utilize good food effectively, individuals must be healthy, with well-functioning organs.
Nutrients
Health can only be maintained when nutrients are included in the diet in appropriate amounts. The essential nutrients required by the body include water, protein, carbohydrates, fats, vitamins, and minerals. The need for these nutrients varies based on factors such as age, physical activity, and height. The requirement and benefits of nutrients, like vitamins, also depend on the amounts of protein, fats, and carbohydrates consumed. It is important to understand the essential requirements for certain nutrients for optimal health.
Protein
Protein is essential for the body’s growth, which occurs in every part of the body. It is needed to replenish the tissues that the body wears and sheds throughout daily life. Small molecules called amino acids combine to form proteins. About 20 amino acids are available, and 20-25% of protein can be found in pulses such as grams, pigeon peas, urad dal, kollu, groundnuts, and chickpeas. Soybeans are particularly high in protein, containing about 40%. In our country, efforts are being made to cultivate soybeans in large quantities. After extracting the oil, the leftover meal is ground into flour and sold, providing a cost-effective protein source.
Cereals like sorghum, wheat, and rice contain only 2-5% protein, while spinach contains 8-10% protein. Tubers have a relatively low protein content. By mixing pulses, it is possible to obtain all the essential amino acids needed for a balanced diet. Our country has a significant population of low-income individuals, and declining land productivity makes it challenging to meet the protein requirements for health. This results in a “Protein Gap” where the protein intake of many poor individuals is significantly below the necessary levels. To remedy this deficiency, it is beneficial to consume a combination of grains, pulses, and greens.
Energy-Giving Foods
Just as diesel provides the power needed to propel railway carriages, carbohydrates and fats are the primary sources of energy for the human body. Only when staples like flour and fats are included can protein function effectively in supporting body growth. Starch is a key nutrient that provides energy.
Foods rich in carbohydrates include rice, pulses, yams, sugar, jaggery, and fruits. These foods are broken down into small molecules like glucose in the intestine and are absorbed into the blood, supplying energy to the body. We require energy to walk, run, and work. In our country, staples like rice, dal, and wheat are widely consumed and are also affordable, providing a good source of energy.
Fat provides a significant amount of energy to the body, with 1 gram of carbohydrates yielding 4 calories and 1 gram of fat yielding 9 calories. Foods rich in fat include oils from cotton, lentils, peanuts, sesame seeds, fish liver, and egg yolks. Although fatty foods like steak can be expensive, the population in our country primarily obtains energy from grain-based foods such as rice, sorghum, rye, corn, and wheat. While the body requires a small amount of fat, it can primarily meet its energy needs through cereal foods.
Fat is essential for the absorption of vitamins such as A, D, and K. Approximately 13% of the energy our bodies require from food comes from fat, while in Western countries, around 43% of energy intake is derived from fat.
Vitamins, which are classified as micronutrients, are needed by the body in very small amounts. These vital nutrients, referred to as V5, are necessary for the proper functioning of important bodily functions and activities. Foods rich in these vitamins include milk, green vegetables, fruits, and eggs. However, the body requires only a small quantity of these nutrients. There is no evidence that consuming large amounts of vitamin-rich tonic pills and medicines benefits the body. Individuals who eat well-nourished foods and then take excess vitamins may simply waste them through urine. Malnutrition and related diseases are more common in undernourished children who consume protein-deficient foods.
Some vitamins can be partially stored in the body. For example, vitamins A and D can be stored for several months in the body of well-nourished children, whereas vitamin B (thiamine) can only be stored for a few days. It’s best to obtain these vitamins through a balanced daily diet. Taking vitamin tablets or medicines is generally unnecessary except when one is ill.
There are two types of vitamins required by the body. The first type consists of fat-soluble vitamins, which dissolve in fatty substances like oil and butter. These vitamins need fats for proper digestion and absorption. Vitamins A, D, E, and K belong to this category. The second type is water-soluble vitamins, namely B and C. Washing finely chopped vegetables in water can lead to a loss of these nutrients.
Vitamin A is crucial for the proper functioning of membranes in the eyes, skin, respiratory tract, and intestines. When these membranes are healthy, they effectively combat the toxic germs that attack the body. A deficiency in vitamin A can lead to a decline in cellular health and an increased susceptibility to infectious diseases, resulting in more frequent colds, coughs, and diarrhea.
Therefore, vitamin A is often referred to as the “infection-fighting vitamin.” It also plays a vital role in protecting eyesight. The ability to see is facilitated by the retina at the back of the eye, where light leads to chemical changes that allow us to perceive objects. A reduction in vitamin A can impair these changes in the retina, particularly affecting night vision. Additionally, a deficiency can cause dryness, inflammation, and even blindness in the eyes. This vitamin is found in high amounts in fats from fish and meat, as well as in foods like spinach, carrots, papayas, and mangoes.
Vitamin D, necessary for bone growth, is particularly important for infants and young children, as deficiencies during adolescence can have serious consequences. When sunlight hits the skin, vitamin D is synthesized from oils present in the skin, making it beneficial for children to spend time outdoors with bare stomachs in the morning sun. Foods such as eggs, fish, meat, butter, milk, liver, and fish oil are also rich in vitamin D.
Among the B-complex vitamins, the most important ones include:
1. Thiamin (Vitamin B1): This vitamin is essential for the body to function properly, especially in digesting flour products like wheat. It is crucial for the health of the skin and nerves. Thiamin is abundant in foods such as fruit curries, meat, eggs, and milk. It can also be found in high amounts in maize.
2. Pyridoxine (Vitamin B6): This vitamin is required for the proper functioning of the nervous system and is essential for blood production. It is found in green vegetables, meat, eggs, and milk.
3. Folic Acid (Vitamin B9): Folic acid helps blood cells to multiply and grow effectively. A deficiency in this vitamin can lead to anemia. Folic acid is abundant in green vegetables, milk, eggs, and meat.
4. Vitamin C: This vitamin plays a vital role in body development and is essential for the proper formation and function of tiny blood vessels. It can be found in rich quantities in green vegetables, oranges, lemons, guavas, and particularly in gooseberries. However, the nutrient can be destroyed if food items are exposed to sunlight, heat, or drying.
Iron Nutrients
Iron, calcium, and iodine are the most essential minerals for the body.
– Iron is crucial for blood development and is found in red blood cells. If there is insufficient oxygen in the blood, we cannot survive. Red blood cells carry oxygen throughout the body.
– Calcium is necessary for strong bones and teeth. The presence of vitamin D in food helps the body absorb calcium effectively. Nutrient-rich sources include milk, butter, and ghee, while grains like millet are high in fiber.
– Iodine is an essential mineral for the thyroid gland. It is found in soil and water, and we obtain iodine from food grown in these environments. When iodine is depleted in the soil, it becomes unavailable in food. Adequate iodine is vital for the proper development of the body; a deficiency can lead to improper functioning of the brain and body organs.
Importance of Water
Water is the most important nutrient required for life after oxygen. A person can survive for weeks without food, but without water, survival is only possible for a few days. Water makes up more than half of the body’s total weight. It facilitates the delivery of nutrients to every cell and aids in removing unwanted substances from the body. Water carries vital nutrients and substances throughout the body, making it essential for overall health.
Nutrients in food can be diminished by cooking and ripening processes. Cooking rice, flour, and proteins found in pulses makes them easier to digest. For example, cooking spinach and other vegetables in oil helps release carotene, which can then be more easily converted into vitamin A. However, certain food preparation methods can lead to nutrient loss.
Keeping fruits and vegetables stored for long periods after they are harvested can significantly reduce their vitamin C content. Additionally, washing vegetables after peeling them can cause water-soluble vitamins, like those in the B-complex and vitamin C, to dissolve in the water and be lost. Draining the water used to boil vegetables also removes valuable vitamins.
Over-milling rice can lead to a loss of vitamin B, particularly thiamine. A better practice is to boil paddy rice, as this helps to preserve thiamine. Discarding the skins of fruits and vegetables can also result in a significant loss of nutrients. For instance, boiling tubers like yams with their skins on and peeling them afterward can help retain more nutrients.
While visually appealing food can enhance appetite, it is important to consume all parts of the food that contain nutrients. Many people have a habit of discarding nutritious ingredients like curry leaves and coriander leaves when eating, which results in the loss of vitamin A, iron, and other nutrients. Instead of throwing these away, they can be ground or cooked and eaten.
In conclusion, protecting our health requires preparing and consuming food in ways that minimize nutrient loss. It is important to identify food items that provide high nutritional value at a lower cost and to use them wisely.
