FOOD and NUTRITION

May 23, 2021

Food and Nutrition are the two sides of the same coin. Food has been a fundamental portion of our existence. By understanding the food structure, the nutritional content of food is known. We need food to live, but the quality and quantity of that food affects our health and lifestyle. Food management and nutritional awareness should work properly to keep us healthy. Definitely, they are the pillars of our health who protect us from diseases.

WHAT IS FOOD?

A food is something that nourishes the body by providing nutrients and energy. It is substance eaten or drunk which meets the needs for energy as well as regulation and protection of the body. Consuming proper form of food in right amounts ensures good nutrition and health. Food consists of protein, carbohydrate, fat, and other nutrients used to sustain growth and to furnish energy.

WHAT IS NUTRITION?

Nutrition is the study of nutrients in food. It is the process of consuming the proper amount of nourishment and energy. The term Nutrition relates with eating a healthy and balanced diet. Food and drink provide the energy and nutrients we need to be healthy. Nutrients are components of foods needed for body in adequate amounts for proper growth. The science of nutrition acts with what nutrients we require, in what quantity, how to get them and how the body applies them.

NUTRITIONAL DEFICIENCIES

Nutritional Deficiency means an inadequate supply of essential nutrients in the diet, resulting in malnutrition or diseases. It occurs when the body is not getting enough nutrients such as vitamins and minerals. Nutritional deficiencies can lead to various problems, such as anemia, pellagra, beriberi, rickets etc. Though, nutritional deficiencies can lead to a variety of health problems, they can be prevented by eating a balanced diet.

Some common nutritional deficiencies can be found in our body which affect both our physical and mental health badly:

Deficiency	Signs	Sources
Vitamin D	Fatigue, Bones pain, Muscle pain, Hair loss, Depression	Oily fish, Cheese, Milk, Egg yolks, Sunlight, Mushrooms, Orange juice
Iron	Pale skin, Chest pain, Fast breathing, Cold hands & feet	Lentils, Spinach, Beans, Red meat, Raisins and Apricots
Iodine	Dry skin, Fatigue, Menstrual cycle abnormalities, Constipation	Seafood, Eggs, Milk, Iodized salt, Shrimp & Cod
Magnesium	Nausea, Vomiting, Weakness, Loss of appetite, Anxiety	Leafy greens, Seeds, Beans, Fish, Dark chocolate, Avocados
Vitamin B12	Weight loss, Burning feet, Memory loss, Pallor, dizziness	Milk, Fish, Eggs, Meat, Fortified cereals, Clam
Vitamin A	Night blindness, Acne, Throat infection, Dry skin, Itching	Eggs, Cheese, Oily fish, Sweet potato, Carrots, Dried apricots
Calcium	Muscle cramps, Dental problems, Weak nails, Depression, Organ numbness	Green vegetables, Ginger, Lemon, Dairy products, Cumin seeds
Potassium	High BP, Constipation, Muscle cramps, Fatigue, Digestive problems	Bananas, Mushrooms, Apricots, Oranges, Tomato, Beans