It's a well known fact that iron, vitamins and carbohydrates are nutrients essential to keep our body fit. But we need to be careful about the quantity, warns an expert. Annapurna Agrawal, nutritionist at Snap Fitness India, recommends a list of nutrients that are required by our body. Focus on the quantity to avoid health problems. Carbohydrate: Whole grains cereals, legumes, fruits, milk, sugar, honey and potatoes are sources of carbohydrates. Quantity should be 40 percent to 60 percent of your calories requirement. It provides energy, and helps in oxidation of fat. Insufficient amount of carbohydrate can cause lack of calories, which can lead to malnutrition. Excessive consumption will make you obese. Protein: Eat pulses, legumes, nuts, milk and its products, chicken, fish, and egg to give your body much needed protein. According to body weight, consume 0.8 to 1 gm or Kg of protein to help in growth and maintenance of body. It gives structure and shape to all the cells, organs and connective tissues. Proteins also help your body fight infection. Malnutrition, weight loss, thinning of hair, muscle soreness, weakness and lethargy, are among other things that you will experience if there is less amount of protein present in your body. Fat: Ghee, butter, cream, cheese, nuts, seed, egg, fish, chicken, pork and beef are all rich in fat. 15 to 25 percent of calories requirement is the right quantity. It provides energy, helps in the absorption of fat soluble vitamins like vitamin A,D,E and K. It is important for the development of the brain and central nervous system. There will be poor vitamin absorption and depression, if you don't have fat in your body. However, overeating food items rich in fat will lead to obesity, stroke and many more.
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