Essential Elements To Eat

ESSENTIAL ELEMENTS TO EAT

In order to keep our body healthy and strong we should eat things which contain the following elements:

1.     Protein : It builds the body, imparts agility, vigour and energy. It compensates the body losses. It is found aplenty in pulses, cereals, gram, peas, milk, butter milk, cottage cheese, fatless milk, fruits, dry fruits, tec. Protein is responsible for the production of new cells and regeneration of dead cells in the body. Protein also provides energy like carbohydrates. Pulses contain about 20-25 percent protein.

2.     Fat : It gives heat and energy to the body. It is found in milk, curd, ghee, butter, oil, almonds, walnuts, cashewnuts, ground nuts, etc. The oiliness in things indicates the presence of fat. Oils and vegetable ghee are the food stuffs full of fat.

3.     Minerals salts : Minerals preserve the body, strengthen the bones and protect the body from disease. They are found in fresh vegetables, fruits, wheat, rice, milk, etc.

4.     Carbohydrates : They impart energy and heat to the body. They are especially found in rice, wheat, maize, different kinds of millet, sugarcane, dates, sweet fruits, bananas, etc.

5.     Water : It cleans the body and helps in the excretion of sweat, stool, urine, etc, from the body. It helps in the digestion of food and blood circulation. It maintains the temperature of the body at the required level.

6.     Calcium : It strengthens the body and the teeth, makes the skin fair and gives the hair bounce and richness. It is found in green vegetables, milk, curd, butter milk, cottage cheese, etc.

7.     Iron : Its deficiency reduces the red blood cells. Without its help the blood cannot take oxygen to each tissue of the body, which causes anaemia. It is found in green vegetables, cereals, bread (roti), beans , peas, green pods, fresh leafy vegetables, non leafy vegetables, dry fruits, etc.

8.     Vitamins : They keep the body healthy and free from disease. They are found in rice, wheat, milk products, butter, fruits, fresh leafy vegetables, lemon, tomatoes, peas, beans, pulses, etc.

9.     Calories : They work as a scale for measuring energy and heat of the body. Just as burning coal provides heat and driving power to an engine, similarly heat and power is supplied  by food to the body which is known as calories. One gram of protein contains about four calories, one gram of fat contains about nine calories and one gram of carbohydrates contain four calories.

10. Carbohydrates ; The sweetness in eatables indicates the presence of carbohydrates. Carbohydrates are found aplenty in jiggery and its powder and easily digestible and energy giving. An adult needs 40 gms. Of jiggery and its powder daily.

11. Iron : it makes blood. Iron deficiency leads to anaemia. Women generally suffer from iron deficiency. A large number fo inidnas suffer from anaemia.

 

Symptoms of anaemia : Due to the deficiency of blood the liver is not able to digest food properly. It causes flatulence. The eyes below the eyeball turn white, the skin becomes pale, one feels exhausted and sometimes loses consciousness, the stomach is upset and one feels utterly debilitated.  

Sources of iron : iron cannot be eaten directly. It is to be obtained from food. Tomatoes, spinach and honey contain it in plenty. 

The following items contain iron as indicated below :

Chaulia (1.4 mg per gm.), green coriander leaves (10mg per gm.) dry soyabean (8 mg per gm.) and boiled bathua (5mg per gm.). our intake of iron should be 15-20 mg per day which can be obtained from the items mentioned above.  

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