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

One Small but very healthy helpful Nutritional Guide for all my healthy blog visitors. I hope this Healthy Talks and Ideas will helpful to you to maintain Healthy Lifestyle in You daily 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 syste
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 vegetable
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