Nutrition and health
Good nutrition is essential for the body to run properly, and a good meal is essential to keep all our organs healthy. Good nutrition contains all the ingredients like bulk protein, good fat, carbohydrates, vitamins, antioxidants, fibers, and minerals.
Every organ of our body needs different nutrition, hence complete nutrition is required like the heart has good fatty acids, skeletal muscles have proteins and the brain has fatty acids, vitamins, and different minerals.
A complete diet is a solution for healthy gut microbes, which helps to improve immune system function and reduces chronic inflammation among other important tasks, and more fiber foods in our diet and fermented foods can play important roles in the proper function of the gut to improve digestion and absorption well.
Our body needs different amino acids some amino acids are synthesized in our body which are known as non-essential amino acids but some amino acids are not synthesized in our body called essential amino acids therefore, must be supplied from foods.
- Here is the list of all the nutrition from different foods for different body parts:
Water
Everyday intake of enough water improves brain function and mood and helps flush out toxins, kidney excreted water in the form of urine with toxin and other excess products of our body.
Leafy greens: Contain nutrients like vitamin E, K, beta carotene, and folate.
Fatty fish: Contain omega-3 fatty acids, which are good for heart and brain function and may help lower blood levels of beta-amyloid.
Walnuts: Contain alpha-linolenic acid (ALA), an omega-3 fatty acid that may improve memory.
Dark chocolate: Contains flavonoids and caffeine, which may improve blood flow to the brain.
Protein
Protein is an essential macronutrient which is responsible for building tissue or muscles. The healthy adult body needs about 70gm of protein every day to maintain daily routine activity.
Found in meat, poultry, seafood, beans and peas, eggs, soy products, nuts, seeds, and dairy.
Zinc is found in oysters, but it’s also found in several meats, fish, nuts, and dairy products.
Iron
Rich sources of Iron are meat, bread, beans, lentils, fortified cereals, green leafy vegetables, and baked potatoes.
Iodine is found in iodized salt, seafood, dairy products, and enriched grains.
Vitamins
Vitamin A (retinol) – fish liver, mango, carrots, papaya, sweet potato, broccoli, and spinach are good sources of this vitamin.
Vitamin D (cholecalciferol) – directly synthesizes on our skin in the presence of sunlight, the best way to get it is to get outside. The flesh of fatty fish such as trout, and salmon is a good source of vitamin D, fish liver oil, mushrooms, and milk.
Vitamin B6 (pyridoxine) – The best sources of vitamin B6 are liver and meats, fish, potatoes, peanuts, soybeans, other starchy vegetables, wheat germ, oats, and fruit like bananas.
Vitamin B12 (cyanocobalamin) – Vitamin B12 is naturally found in animal products, such as meat, fish, eggs, and dairy.
Vitamin C (ascorbic acid) – it works as an antioxidant to protect damaged cells caused by free radicals, it helps in wound healing because vitamin C helps in making collagen. It also helps to improve the immune system to work properly which protects from various infections.
Polyunsaturated fatty acids are an example is omega-3 fatty acids. These are mostly found in fish oils, fatty fish, and also found in some other oils, and many foods are also fortified with them.
Minerals: are essential for building strong bones and teeth, regulating metabolism, and maintaining hydration.
Fat: A rich source of energy found in cheese, meats, whole milk, and ice cream.