Food and nutrition
Food and nutrition
Many people don’t know the difference between the food and nutrition. Actually, food refers to living beings consume which contains energy and nutrients which maintain the body growth and health. Then coming to the nutrition, it is a study of food and how food nourishes the bodies and influences the health. It also includes the study of factors that influence our eating patterns, making suggestions about the amount of food you eat each type of food and maintain food safety. The cultivation, preservation and the making or preparation of food have played an important role in the lives of humans for millennia.
Researchers discovered that the deficiency of Vitamin C causes scurvy which can be prevented by consuming citrus fruits. In the 1800s main three energy proving nutrients are identified and those are carbohydrates, lipids, fat, fiber and proteins.
Proteins supply amino acids to maintain the healthy body tissue. There are about 20 amino acids which are essential to the body to function properly. In these 20 amino acids, 12 are provided in the body and the remaining 8 amino acids must be provided through the diet. Milk and eggs are the foods from animals while plants provide all these important protein components.
Carbohydrates are the main source of energy and should be taken in high quantity daily. There are two types of carbohydrates.
• Simple carbohydrates: sugar or honey
• Complex carbohydrates: grains, beans, peas and potatoes
Complex carbohydrates are more important than simple carbohydrates because of these foods contains more nutritious yet have few calories. These carbohydrates are preferred by diabetics because they allow good glucose control.
Fat provides energy and transfer the nutrients to the body, there are two fatty acids considered important to the body. Those are Omega -3 and Omega – 6 fatty acids. The rich sources of Omega -3 are canola oil, flaxseed oil and fish oil. Black currant seed oil contains Omega 6 fatty acids.
Fiber is made up of carbohydrates and it does not contain a lot of calories. Dietary fiber mostly found in plant foods such as fruits, vegetables, legumes, nuts and grains. There are two types of fiber;
• Soluble: this type of fiber dissolves in water and can be found in fruits and vegetables.
• Insoluble: this type of fiber dissolves in water and can be found in bran of grains, pulp of fruits and the skin of vegetables.
Foods to be taken:
Food having Vitamin C and E and also minerals like zinc and selenium are good for the respiratory infections.
• Vegetables having Vitamin C are pepper, cauliflower, tomatoes, cabbage, peas, broccoli etc.,
• Fruits having vitamin C are lemon, grapes, strawberries, melons, orange, guava, papaya, mango etc.,
• Foods having vitamin E are sunflower seeds, peanuts, almonds and fish.
• Zinc and selenium having foods are fish, wheat, nuts, rice, oats etc.,
Foods to be avoided:
• Refines foods
• High fat foods
• Sugar products
• Alcohol and tobacco products
• Smoking should be avoided
• Stress management
• Doing exercise and yoga every day
• Healthy diet