Basic facts and importance of nutrition you should know:

Proper intake of Nutrition is essential for one’s health as well as development. Unavailability of healthy and necessary intake  leads towards many chronic issues, low energy and malnutrition as well. Quality lifespan needs quality nutrients as it is the basic need of all. Different varieties of foods in balanced quantities should be included in the diet of everyone. In developing countries, there are many people who are deprived of basic nutrition. It is the biggest threat for the whole world. It is estimated that many people died because of malnutrition.

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Balanced intake of Nutrition

Adequate amount of calories like carbohydrates, healthy fats, protein, vitamins, fiber, minerals is the basic necessity of everyone’s and no one can achieve anything without their availability. Not only is food obligatory but also free of pollution and clean water are the basic requirements of human beings.

Macro-nutrients

Macro-nutrients comprises of the following nutritions:

1. Carbohydrates, 
2. Protein, and
3. Fats 

as these are the bulk of the nutrition of human beings. They are compulsory for chemical building as well as energy. Unavailability of one of these effects health badly.

1. Carbohydrates

The sources of carbohydrates are:

• Whole grains
• Sweet potatoes, bananas and dried fruits
• Milk
• Sugar, maple sugar

Carbohydrates maintains energy for the proper functioning of  body, metabolism, absorbs water, and proper functioning of tissues.  Absence from diet leads to diseases like Cancer, Diabetes, obesity, Decreased Appetite etc.

2. Protein

The sources of Protein are:

• Meat
• Dairy products
• Poultry
• Fish
• Beans, seeds and nuts
• Vegetables

They help in repairing body tissues, keeping fluids and pH balance, and helping blood clots etc. Their deficiency leads to many diseases like Heart disease, Osteoporosis, and Kidney disease etc.

3. Fats

The sources of Fats are:

• Animal Fats
• Vegetable Fats

They are the source of continuous energy for the body, regulates blood temperature, absorbs soluble Vitamins etc. Cancer, heart and Obesity are the diseases that attack the body if one does not take Fat properly.

Micro-nutrition

Micro-nutrition are of two types:

1. Vitamins
2. Minerals

1. Vitamins

There are 13 types of Vitamins. All are really very crucial and have their own unique role in building a healthy body. Theses are as follows:

• Vitamin A
• Vitamin C
• Vitamin D
• Vitamin E
• Vitamin K
• Vitamin B
• Vitamin B1
• Vitamin B2
• Vitamin B3
• Vitamin B4
• Vitamin B5
• Vitamin B6
• Vitamin B7
• Vitamin B9
• Vitamin B12

It is recommended that one should take vitamins in a moderate way. If you start to take it excessively, it affects your health badly.

2. Minerals

Minerals that should be included in diet are:

• Calcium,
• phosphorus, 
• Magnesium,
• Potassium, 
• Sodium, 

Their small amount is needed. They are necessary for bone health, heart, and balance metabolism.

Water

Water is the major component of the body and essential nutrition. It removes the waste materials of the body, regulates the temperature of the body, and participates in chemical reaction.

Nutrition need in Pregnancy 

During the period of pregnancy, the need for nutrition for the body has been increased. Mother needs extra calories, iron,  and folic acid as well. During breastfeeding, she is also in need of extra diet that helps in making milk for infants. Many mothers due to poverty can not take proper diet, so they are incapable of breastfeeding.

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Nutrition for Infants

There are three methods of feeding infants and satiate their nutrition needs:

• Breastfeeding
• Bottle feeding
• Breastfeeding & Bottle feeding

After six months, mothers should introduce cereals, fruits, breads etc to their infant. Milk should not  stop.

Nutrition need of Pre-school children

Fruits, cereals, custard, carbs are good for pre-school children. This is a very crucial age as most of the growth of the body is going on. So parents should give extra attention to their child’s diet.

School-going child’s nutrition need

It is a very hectic age. Children of this age are eager to play all the time and want to stay active. Development of the body is also functioning. So parents should take care of their meals by giving them proper nutrition and healthy eating.

Nutrition need of adolescents

In adolescence, one should take proper and healthy eating with physical activity. He should control the intake of sugar and salt, processed food, and take them in proper portions. He also choose the diet that provides him enough iron and calcium for his growing body.

Processed food intake

Processed food has the worst impact on health. They disrupt the function of the body. So one should control their portions if he wants to take it. They include of pastries, pizzas, canned juices of fruits, white bread and pastas, french fries and french chips etc.

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