Health Care Tips & Guide-NUTRITIONAL GUIDE-for Healthy LifeStyle

Health Care Tips & Guide-NUTRITIONAL GUIDE-for Healthy LifeStyle

One Small but very healthy healpful Nutritional Guide for all my healthy blog visitors.


I hope this Healthy Talks and Ideas will helpful to you to maintain HealthyLifeStyle in

You dail routine busy schedule.


NUTRITIONAL GUIDE :-


Carbohydrates:-


Functions:-To supply food energy & help body use nutrients.


Food-Sources:-Cereals-rice, chapattis, pohe, rawa, maida, potato, corn, sugar, jam, honey, jaggery, dry fruit, bananas.


Deficiency Leads to:-Insufficient energy-lead to ‘marasmus’ in children and loss of weight in adults.


Proteins:-


Functions:-Build & repair tissues & fight infections.


Food-Sources:-Milk,curd,lassi,cheese,dals,dry bean, ground nuts, other nuts, and oil seeds, breads, cereals & grains.


Deficiency Leads to:-Growth retardation, loss of weight, anemia, infection, lethargy & fatigue.


Fats:-


Functions:-Supply food energy


Food-Sources:-Fat & oil, ghee, buttercream, vanaspati.


Deficiency Leads to:-Impaired absorption & skin disease.


Calcium:-


Functions:-To build bones & teeth, clotting of blood .


Food-Sources:-Milk, curd, cheese, dry ragi, sesame seeds, leaves of colocasia, chawli, drumstick & radis.


Deficiency Leads to:-Pain in bones of legs and back, weakness & easy susceptibility to bone fractures.


Phosphorus:-


Functions:-To build bones & teeth, clotting of blood.


Food-Sources:-Milk, curd, cheese, dry ragi, sesame seeds, leaves of colocasia, chawli, drumstick & radis


Deficiency Leads to:-Pain in bones of legs and back, weakness & easy susceptibility to bone fractures.


Iron :-


Functions:-Form hemoglobin.


Food-Sources:-Dark green leafy vegetables, whole cereals, ragi, bajra, dals, dry beans.

Deficiency Leads to:-Deficiency leads to ‘Anemia’.


Iodine:-


Functions:-Component of thyroxin.


Food-Sources:-Iodized salt.


Deficiency Leads to:-Goitre, child phys. & mental retard.


Vitamin A:-


Functions:-Growth & development.


Food-Sources:-Dark green &yellow vegetables, radish tops, spinach, carrot, mango, papaya, ghee, butter.


Vitamin B:-


Functions:-Appetite &healthy nervous system


Food-Sources:-Whole wheat products, dals, parboiled rice, fresh peas and beans.


Deficiency Leads to:-Affect the nervous system, gastro intestinal & cardio vascular systems.


Vitamin C:-


Functions:-Resist infection, healing of wounds.


Food-Sources:-Amla, guava, cashew apple, drumstick leaves, cabbage, radish tops, citric fruit, tomato.


Deficiency Leads to:-Swelling, infection and bleeding of gums with fever,vomiting & cartilage.


Vitamin D:-


Functions:-Strong bones & teeth.


Food-Sources:-Sunlight, butter.


Deficiency Leads to:-Weakening of the skeletol system.


Vitamin E:-


Functions:-Preserve fatty acid, vit.A, C.


Food-Sources:-Vegetable oil, cereal, legume & pulse, nut & oilseed, dark green leafy veg.


Deficiency Leads to:-Health Deficiency.


Vitamin K:-


Functions:-Help blood clotting.


Food-Sources:-Green leafy vegetable, tomato, cauliflower, milk.


Deficiency Leads to:-Delayed wound healing.


Water:-


Functions:-Digest food, regulate body temp. & body pH.


Food-Sources:-Water, tea, coffee, juices, buttermilk, lassie, coconut water.

Deficiency Leads to:-Dehydration, fatigue & headache