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Nutrition begins with food. Nutrition is the process by which the body nourishes itself by transforming food into energy and body tissues.
The science of nutrition concerns everything the body does with food to carry on its functions. Food provides essential substances called nutrients.
What are the 7 types of nutrition?
There are more than 40 different kinds of nutrients in food and they can generally be classified into the 7 major groups:
They are :
What are the importance of food and nutrition?
A well-balanced diet provides all the: energy you need to keep active throughout the day. nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness, such as cancer..
What are the 3 functions of food?
By consuming nutrient-dense food, our bodies can produce energy to repair themselves. It can prevent us from disease, give us a good complexion and even longer lifespan. As stated above, the three functions of food are:
- Nutrition absorption,
- Satisfying psychological needs, and
- Physical adjustment.
Top Healthy Foods to Eat Every Day
Here are some nutritious foods you should be eating every day.
Following a healthy diet can help you ensure that you are getting enough essential nutrients to improve overall health and reduce your risk of heart disease, cancer, and other problems.
Healthy foods you should be eating
1. Leafy greens
Dark, leafy, green vegetables are nutrient-dense, containing a wide range of vitamins and minerals while being very low in calories.
Leafy greens such as spinach and kale are high in vitamins A, C, E, and K, as well as fiber, iron, magnesium, potassium, and calcium.
Spinach, Swiss chard, kale, and Brussels sprouts are high in nutrients such as folate and B vitamins that are essential for healthy red blood cells as well as fiber which is crucial for digestive health.
They are also rich in beta-carotene and lutein, which are important for eye health.
Broccoli includes sulfur-containing chemicals known as sulforaphane, which can help protect against some malignancies. It’s a surprisingly good source of vitamin C, which aids immunological function.
2. Root vegetables
Such as carrots, beets, parsnips, potatoes, and yams have an exceptionally long shelf life and are high in healthy carbs and starches, which provide your body with sustained energy.
Studies have reported that root vegetables may help prevent diabetes, cardiovascular disease, obesity, cancer, and other health conditions due to their anti-inflammatory, antioxidant, and antimicrobial properties.
The darker the color, the higher the concentration of the antioxidant beta-carotene.
Root vegetables are also packed with vitamin A, which can maintain healthy vision.
Mushrooms have antibacterial, antioxidant, and anti-inflammatory properties due to being high in vitamins D and A, as well as potassium, fiber, and antioxidants.
They are an excellent plant-based source of protein, making them ideal for vegetarian or vegan diets.
4. Citrus fruits
Citrus fruits such as lemons, limes, grapefruit, and oranges are excellent sources of vitamin C, which is essential for healthy skin, bones, and immune function.
Raspberries, blackberries, blueberries, and strawberries are nutritious and high in fiber, which helps keep your digestive system healthy and working properly.
Berries are also rich in vitamins, minerals, and antioxidants that help combat free radicals that can cause damage and diseases such as heart disease and neurological disorders.
Apple is a wonderful source of fiber, vitamin C, and antioxidants that can help reduce inflammation, lower cholesterol, and reduce the risk of type II diabetes and some cancers.
Apples help with weight loss because they promote feelings of fullness, preventing overeating.
Bananas are rich in potassium, which is essential for maintaining normal blood pressure.
Bananas are also filling and can provide the body with sustained energy.
Tomatoes contain lycopene, which is difficult to get in other foods and can help protect the skin from UV radiation, reduce cholesterol, and even prevent certain types of cancer.
Tomatoes are high in folate, potassium, and fiber, as well as vitamins A, C, and B2.
Eggs are a high-quality protein source, in addition to being high in vitamins and minerals such as zinc, iron, and copper.
Egg whites provide protein while being low in calories (and zero fat or cholesterol). Egg yolks are also high in vitamins B12 and A, which are especially important for pregnant women.
10. Fatty fish
The American Heart Association suggests eating 2 portions of fish in a week, preferably fatty fish such as salmon, tuna, and sardines, which are excellent sources of essential protein, omega-3 fatty acids, and antioxidants.
Studies have shown that these nutrients may lower the risk of eye diseases, bad cholesterol, high blood pressure, and other risk factors for heart disease.
Fatty fish are anti-inflammatory and contain a high concentration of selenium, an antioxidant that repairs damaged cells.
Beans, legumes, or pulses are an inexpensive way to add extra nutrients to nearly any meal. Beans are rich in protein and fiber, which promote satiety and help balance blood sugar for optimal energy levels.
Beans are a prebiotic food, which means they feed the beneficial bacteria in our digestive tract, helping maintain the health of our gut flora. They are also high in folate, which is required for the formation of red blood cells, protein synthesis, and replication of DNA.
Beans are rich in antioxidants that help reduce inflammation and slow the aging process.
12. Nuts and seeds
Nuts and seeds are most nutritious and filling, providing essential nutrients such as protein, fiber, vitamins, omega-3 fatty acids, and other nutrients that promote gut health and aid in weight loss.
Omega-3 fatty acids reduce inflammation in the body, which lowers the risk of chronic illnesses and can keep cholesterol levels in check.
Nuts and seeds are high in manganese, copper, magnesium, folate, and vitamin B6.
Oats are one of the healthiest grains due to their high soluble fiber content, which can help lower cholesterol and keep you fuller for longer.
Because oats include complex carbs, they assist in delaying digestion and regulating blood glucose levels.
14. Garlic and ginger
Garlic is good for your health due to the presence of allicin (an organosulfur compound) which aids in the reduction of blood pressure and prevention of atherosclerosis.
Ginger contains anti-inflammatory compounds that can help with chronic pain and has also been used to treat nausea or stomach upset.
15. Dark chocolate
Dark chocolate contains high amounts of cocoa, which is an antioxidant-rich food that can help boost mood, improve cognitive function, and reduce the risk of diabetes.
According to studies, eating dark chocolate 4 times a week may help lower blood pressure and improve blood vessel function.
A healthy diet includes a lot of natural foods. A sizeable portion of a healthy diet should consist of fruits and vegetables, especially ones that are red, orange, or dark green. Whole grains, such as whole wheat and brown rice, should also play a part in your diet. For adults, dairy products should be non-fat or low-fat. Protein can consist of lean meat and poultry, seafood, eggs, beans, legumes, and soy products such as tofu, as well as unsalted seeds and nuts.
Good nutrition also involves avoiding certain kinds of foods. Sodium is used heavily in processed foods and is dangerous for people with high blood pressure.
The USDA advises adults to consume less than 300 milligrams (mg) per day of cholesterol (found in meat and full-fat dairy products among others). Fried food, solid fats, and trans fats found in margarine and processed foods can be harmful to heart health. Refined grains (white flour, white rice) and refined sugar (table sugar, high fructose corn syrup) are also bad for long-term health, especially in people with diabetes. Alcohol can be dangerous to health in amounts more than one serving per day for a woman and two per day for a man.
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