Health is the greatest gift of all time, which gives us the energy, drive, and passion to perform the best that we can in that moment of life. It is a reflection of the present moment. “It is health that is real wealth, not pieces of gold and silver.”

Healthy diet: A definition for the United Nations Food Systems Summit 2021

“Diets are the combination of foods consumed over time. A healthy diet is health-promoting and disease-preventing. It provides adequacy without an excess of nutrients and health-promoting substances from nutritious foods and avoids the consumption of health-harming substances.”

Today’s world is full of opportunities, and people are persevering in such a way that they are not able to give time for their health. Nowadays, health is not valued until sickness comes. Due to this, it has led to different diseases, loss of time, and loss of wealth. So to overcome this, we must follow the motto, “Prevention is better than cure.” Absolutely. Prevention is the best medicine ever. Cures can be difficult and expensive. Even worse than that, they can be inefficient or just too late. So hey! Don’t be late; just run and grab a healthy snack.

Therefore, the word “prevention” is always powerful, and we should always go for it.

One of the main and most important techniques for being healthy is to include a proper diet in your meal plan by including essential nutrients.

Maintaining a healthy and organized diet and exercise routine is essential for overall physical and mental well-being.

Let us know about the different types of nutrients that our body needs in order to be fit and fine and to fight different diseases by making our immune system stronger.

Some of the essential nutrients needed for a well-functioning body are:

• Protein: Proteins are those crucial nutrients needed for our body that help in building, repairing, and keeping us protected from infections. An average of 16 percent of a person’s body weight contains protein. Its main sources include lentils, meats, eggs, fish, and dairy products.

1. Carbohydrates: Carbohydrates are those vital nutrients needed for our body that help provide energy. It helps to improve the nervous system and brain and protects them from different diseases. Whole grains, beans, rice, fiber-rich vegetables, and fruits are high sources of carbohydrates.

• FATS: Fats are those important nutrients needed for your regular diet plan that help in good functioning. According to Harvard Medical School, fat supports many of your body’s functions, such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement.

It is also believed that fats help with weight gain, but researchers have shown that healthy fats are an important part of a healthy diet.

Fats are normally of two types. Saturated fats and unsaturated fats Saturated fats are bad for your health, as unsaturated fats are beneficial for the body and reduce the risk of arthritis, cancer, and Alzheimer’s. Some excellent sources of unsaturated fats include nuts, salmon, vegetable oil, etc.

• Vitamins: Vitamins are those vital parts of nutrients that are beneficial for the body to function properly. This nutrient helps in lowering the risk of lung and prostate cancer, and they are powerful antioxidants that help in neutralizing harmful free radicals in our bodies.

There are almost 13 essential vitamins that the body needs to function, which are:

• Vitamin A 

Vitamin A helps to form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin. Its sources include carrots, spinach, papaya, kale, tomatoes, etc.

• Vitamin C

Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. It is also essential for wound healing. Its sources include oranges, lemons, kiwis, tomatoes, etc.

• Vitamin D

Vitamin D is also known as the “sunshine vitamin,” since it is made by the body after being in the sun. 10 to 15 minutes of sunshine three times a week is enough to meet the body’s requirement for vitamin D for most people at most latitudes. People who do not live in sunny places may not make enough vitamin D. It is very hard to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium. We need calcium for the normal development and maintenance of healthy teeth and bones. It also helps maintain proper blood levels of calcium and phosphorus. Its sources include eggs, cheese, milk, yogurt, mushrooms, etc.

• Vitamin E

Vitamin E is an antioxidant vitamin, also known as tocopherol. It helps the body form red blood cells and uses vitamin K. Its sources are broccoli, avocado, red pepper, sunflower seeds, olives, etc.

• Vitamin K

Vitamin K is an important vitamin as it helps in blood coagulation (blood sticking). Some studies suggest that it is important for bone health. Its sources are kale, kiwi, asparagus, cabbage, spinach, etc.

• Vitamin B1 (thiamine)

Vitamin B1 helps the body’s cells convert carbohydrates into energy. Getting enough carbohydrates is very important during pregnancy and breastfeeding. It is also beneficial for heart function and healthy nerve cells. Its sources are fortified bread, cereals, milk, lean meat, potatoes, flax seeds, etc.

• Vitamin B2 (riboflavin)

Vitamin B2 is a necessary vitamin that works with the other B vitamins. It is important for body growth and the production of red blood cells. Its sources are beef, nuts, liver, milk, cheese, green peas, avocado, bread, etc.

• Vitamin B3 (niacin)

Vitamin B3 is a niacin vitamin that helps maintain healthy skin and nerves. It also has cholesterol-lowering effects at higher doses. Its sources are carrots, avocados, fish, oranges, broccoli, jalapenos, etc.

• Vitamin B6 (pyridoxine)

Vitamin B6 is also called pyridoxine. Vitamin B6 helps in the formation of red blood cells and maintains brain function. This vitamin also plays an important role in the proteins that are part of many chemical reactions in the body. The more protein you eat, the more pyridoxine your body requires. Its sources include bananas, carrots, tuna, beef, eggs, sweet potatoes, spinach, salmon, etc.

• Vitamin B12 (cyanocobalamin)

Vitamin B12, like the other B vitamins, is crucial for metabolism. It also helps form red blood cells and maintain the central nervous system. Its sources are liver, trout fish, beef, low-fat milk, eggs, chicken breast, ham, tuna, etc.

• Pantothenic acid (B5)

Vitamin B5, also known as pantothenic acid, is essential for the metabolism of food. It also plays an important role in the production of hormones and cholesterol. Its sources are mushrooms, salmon, avocado, whole milk, sunflower seeds, sweet potatoes, lentils, etc.

• Biotin (B7)

B7, also known as biotin, is integral to the metabolism of proteins and carbohydrates and to the production of hormones and cholesterol. Its sources are egg yolk, oats, white mushrooms, wheat germ, spinach, etc.

• Folate (folic acid or B9)

Folate, also known as folic acid or B9, works with vitamin B12 to help form red blood cells. It is required for the production of DNA, which controls tissue growth and cell function. Any woman who is pregnant should consume enough folate. Low levels of folate are linked to birth defects such as spina bifida. Many foods are now fortified with folate in the form of folic acid. Its sources are asparagus, beets, broccoli, eggs, papaya, bananas, mangoes, avocados, nuts, seeds, etc.

Vitamins are categorized into two types. They are: 

• Fat-soluble vitamins are preserved in the liver, fatty tissue, and muscles. The four most essential fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.
• Water-soluble vitamins are not stored in the body. The nine water-soluble vitamins are vitamin C and all the B vitamins. Any leftover or excess amounts of these leave the body through the urine. They have to be taken on a regular basis to control shortages or deficiencies in the body. The exception to this is vitamin B12, which can be stored in the liver for many years.

• Minerals: 

Like vitamins, minerals help support the body. They are essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated. Some of the most common minerals are calcium, iron, and zinc.

In addition to strengthening bones, calcium helps with nerve signal transmission, maintaining healthy blood pressure, and muscle contraction and relaxation. Iron supports your red blood cells and hormone creation, while zinc boosts your immune system and wound healing.

• Water: You can go for weeks without food, but you can’t last more than a few days without water. Water is absolutely crucial for every system in your body. It’s also the main thing you’re made of. About 62 percent of the human body weight is covered by water.

Water improves brain function and mood. It acts as a shock absorber and lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.

Even mild dehydration can make you feel tired and impair your concentration and physical performance. So just stay hydrated by drinking water every hour.

Simply put, water is life. So we should always save it and control its loss. 

In conclusion, a healthy diet is the backbone of a healthy life. So, we must follow a balanced diet (scheduling a healthy diet at the proper time) in order to be healthy. As a result, we can live a healthy life and be wealthy.