From time immemorial man has been finding a way to perfect himself in his life. Man has made rogress both in culture,sdom and appearance from Paleolithic man to Homo Sapiens Sapiens stages and all through this progress, the body has been taking loads of abuses by way of food habits and lifestyle.
The work pressure, hustle bustle of life, irregular sleep and an erratic and in adequate im-balanced diet, has made
man nothing but a living organism of various diseases emerging out of this lifestyle.
With every new technology there has been a rise of a new disease too. The old diseases being prevailing, the new diseases are finding an entry and a way into our lives. Why? Who is to be blamed - the technology? the environment? our life-style? or our deteriorating culture? How do we find a solution to our everyday problem. Problems arising out of stress of daily life, making both ends meet or aspiring to achieve more in the shortest span of time? Life has become nothing but a chase. What is man chasing for and does he get satisfied with in return? Is the environment also not playing havoc in the human growth and potential? Man can't breathe freely without taking in a lot of pollutants into his system thereby risking his heart and lungs with all the waste and residues?
How can our lives then be made 100% optimum with all the given situations? We have come from nature and to nature we must go but not fragmentarily but wholly living a fuller life and returning back to nature and its abundant bounty it offers.
Food has been an important constituent in man's progress. But over a decade or so, due to the culture of fast food, junk food or forced starvation by skipping breakfast or meals, man has turned into a machine. Monetary and social status has become man's only goal in life without giving much importance to health. He will make the body work endlessly without proper rest and care. The result being
fatigue, irritability and depression and dis- 1<eases such as diabetes, hypertension, hyperacidity, constipation and ulcers ruling in the body. Personality Development of a child .-oiI to an adult begins through healthy diet. Then why do we as adults' loose importance on the
basis of right food, age and die prematurely?
Research study shows that food is important not only for healthy body but healthy mind too. Deficient of anyone nutrient can result in various diseases.
Persons not getting enough of nutrient end up with psychiatric or neurological symptoms such as depression, fatigue and psychosis. So to be balanced emotionally, psychologically, mentally, physically and socially let us take a quick look at all the vitamins and minerals that nature has offered to us and its importance to a healthy life. |
Minerals are metallic substances found in nature which are essential for human nutrition. These are vital to health and are either derived from rock or soil.
Minerals are builders and regulators. They build bones, teeth and soft tissues of our body. They are directly responsible with body metabolism, nerves, body fluid transmissions, and upkeep of cells, blood and muscles. Organs and tissues of-the body are based on minerals and are essential to the integrity, structure and function of the body. The requirement of the body is very minute and can well be supplemented through a balanced diet.
Calcium
This mineral is vital for bones and teeth. Calcium is essential for blood coagulation. It regulates contraction and relaxation of muscles including the muscles of the heart too. It stimulates enzymes in the digestive system to break down fats and proteins.
Sources Dairy products such as milk, yogurt and cheese. Vegetables such as spinach, lettucer cabbage
turnip greens, cauliflower, drumstick,
I fenugreek and radish are an excellent source. Ragi -(millet) is high in calcium and also sea food.
Deficiency
Deficiency of calcium leads to weak bones, tooth decay, weak muscle tone, palpitation, loss of sleep and irritability. Among the female, irregular menstruation, excessive bleeding and crampy painful periods are found to be the cause of calcium deficiency.
Recommended Dietary Allowance (RDA)
Men and women need approximately 800 mgs of daily intake while pregnant and lactating women require 1000 mgs.
Phosphorus
It is present in the nucleus of every cell in the body. It combines with calcium to form calcium phosphate which is so vital for the formation and upkeep of bones, teeth and nerve cells, maintains the proper acid-alkali balance in the blood plasma and is a great asset to the body in metabolizing food.
Source
Milk, cheese, fish, cereals, wholegrains, lentils, beans, legumes, nuts, chicken, liver, carrots, leafy vegetables.
Deficiency
May lead to retarded growth, poor mineralization of bones, loss of weight, general weakness and reduced sexual powers.
RDA
800 mg per day for both men and women and half the intake for children.
IRON
It is the anti-anaemia mineral. It plays a crucial role in the formation of haemoglobin and enables blood to carry oxygen throughout the body. It carries oxygen to the cells and removes carbon-dioxide from the tissue. Iron provides stamina, builds up resistance in the body, bestows healthy complexion and prevents fatigue and stress.
Source
Green leafy vegetables, beets, liver, egg olk, grapes, raisins, sunflower seeds, potatoes, lotus stems, cauliflower greens, water melons, dried dates, whole grain cereals, pulses, legumes and fish.
Deficiency
Deficiency of iron can result in nutritional anemia, general weakness, poor resistance, pale complexion, shortness of breath and lack of sexual interest.
Irritability and mental depression is another sign with deficient persons.
RDA 25-30 mgs of iron per day. Excess iron however, is harmful.
Magnesium
All human tissue contains small amounts of
magnesium.
It is calcium's primary partner and keeps the bones and teeth strong. It stimulates most of enzymes systems in the metabolism of carbohydrate, fats and proteins. Magnesium helps in the vit B & E utilization and functions with other minerals such as calcium, sodium and potassium. It balances electrolyte and maintains fluid balance. Magnesium prevents heart attacks, helps fight depression, tones and helps the kidneys and gives relief from indigestion.
Source
Whole gram cereals, green leafy vegetables, nuts, soyabeans, apples, figs, lemons, peaches, almonds and brown rice.
Deficiency
Deficiency of magnesium can lead to caJcium deposits in kidneys and gallstones, blood sugar problems like diabetes, heart attack, depression and protein metabolism.
RDA
350-400 mg per day.
Sodium
It stabilizes the intracellular fluid, the body's acid/ alkali balance and is vital to healthy muscles and nerves. It keeps the brain sound and diminishes mental fatigue. |
