What Is A Balanced Diet?

A balanced diet should give us all the goodness we need. But do you know exactly how much of the necessary nutrients we require each day and which foods we should eat to get them. To stay fit and healthy, we need certain nutrients in the right amounts. Lack of nutrients in our diet can cause deficiencies and therefore, health problems. VITAMIN ArnRetinol, of animal origin, is stored in the liver and cannot be excreted.rnBeta carotene, of vegetable origin, is converted into retinol by the body when required. Vitamin A acts as an Antioxidant. It is essential for healthy skin and immune system. It helps to protect against infections and cancers. Vitamin A is also essential for night vision. Deficiency: frequent cold and cough, dry flaky skin, poor night vision, mouth ulcers, dandruff, acne Good sources of Retinol:rnCod liver oilrnCheddar cheesernBoiled eggrnChicken / lamb / calves liverrnLiver pate Good sources of Beta carotene:rnRaw carrotrnBoiled sweet potatornBoiled spinachrnRaw tomatoesrnRaw red pepperrnWatercress VITAMIN B1 - THIAMINrnIt is needed for energy production, digestion, brain function and protein use. It strengthens heart muscle and prevents toxic build up. Deficiency: poor concentration, poor memory, constipation, tingling hands, prickly legs, tender muscles. Good sources:rnPeanutsrnSunflower seedsrnBaked potatornWhole meal breadrnGrilled tomatoesrnFried lean baconrnFried chicken liver VITAMIN B2 - RIBOFLAVINrnHelps to turn fats, sugar and protein into energy. It repairs skin and regulates acidity. It is essential for hair, nails and eyes. Deficiency: Burning eyes, cataracts, dull and oily hair, split nails, cracked lips, eczema, sore tongue. Good sources:rnBoiled eggsrnWhole meal breadrnCamembert cheesernLow fat yoghurtrnSmoked mackerelrnLambs liver VITAMIN B3 - NIACINrnNeeded for energy production, brain function and good skin. It helps balance blood sugar and adjusts cholesterol levels. Deficiency: fatigue, headache, anxiety, depression, irritability, insomnia, eczema. Good sources:rnCanned tuna in oilrnLambs liverrnPeanut butterrnWhole meal breadrnRoast chickenrnSteamed salmonrnRoast lean beef VITAMIN B5 - PANTOTHENIC ACIDrnIt is needed for energy production, fat metabolism, healthy brain, skin, hair, nerves and anti stress hormones. Deficiency: muscle cramps, poor concentration, apathy, fatigue, anxiety, teeth grinding. Good sources:rnPeanutsrnRaw mushroomsrnBoiled eggsrnAvocadornWalnutsrnBaked potatornWhole meal breadrnChocolate VITAMIN B6 - PYRIDOXINErnIt helps in protein digestion, brain function, sex hormone production, menopause, PMS. Deficiency: water retention, tingling hands, depression, irritability, lack of energy, muscle cramps. Good sources:rnPeanutsrnAvocadornBananasrnLean beefrnGrilled herringrnSpecial K cereal VITAMIN B12 - CYANOCOBALAMINrnHelps carry blood oxygen, synthesis of DNA, use of protein. It is essential for energy. Deficiency: fatigue, poor hair, weight loss, eczema. Good sources:rnDairy products like milk, cheese, yoghurtrnCanned sardinesrnBoiled eggsrnMushroomsrnHerringrnTunarnCodrnLamb chops VITAMIN B - FOLIC ACIDrnIt is vital for the early development of brain, nerves and energy production. Deficiency: spina bifida, poor memory, premature grey hair, anxiety, tension, depression. Good sources:rnPeanutsrnBoiled sproutsrnBoiled eggrnSpecial K cerealrnCornflakesrnChicken liver VITAMIN B - BIOTINrnIt is important in childhood, synthesis of fats and healthy skin and hair. Deficiency: dry skin, poor hair, premature graying, poor appetite, eczema. Good sources:rnHazelnutsrnBoiled soya nutsrnOatmealrnBoiled eggrnGrilled herringrnAll bran cereal VITAMIN CrnIt boosts the immune system and fights infection. It serves as an anti-oxidant, anti-viral, anti-bacterial. Vitamin C is needed to make collagen for healthy bones, skin, muscles, joints. It helps to detoxify pollutants. Deficiency: frequent cold and infections, bleeding gums and nose, slow wound healing. Good sources:rnOrangesrnRaw peppersrnStrawberriesrnWatercressrnBoiled sprouts with lemon juicernBlack currants VITAMIN DrnIt is needed to absorb calcium for strong healthy bones and teeth. Deficiency: joint pain, stiffness, tooth decay, muscle weakness, rickets, hair loss. Good sources:rnCod liver oilrnGrilled herringrnBoiled eggrnCanned salmonrnSmoked mackerel Note: Vitamin D is made when skin is exposed to sunlight. Then dietary Vitamin D may not be needed. VITAMIN ErnActs as an anti-oxidant, protects cells from damage, including cancer. It helps the body use oxygen, preventing blood clots, thrombosis. Improves skin. Deficiency: slow wound healing, varicose veins, loss of muscle tone, dry skin, dull hair. Good sources:rnSunflower seedsrnWheatgerm oilrnSafflower oilrnHazelnutsrnAlmondsrnPeanutsrnAvocado CALCIUMrnNeeded for strong bones and teeth. Good for muscles and skin. Deficiency: muscle cramps, joint pain, arthritis, tooth decay. Good sources:rnDairy products like milkrnNatural yoghurtrnCheesernSesame seedsrnTofu IODINErnIt is essential for thyroid gland which controls the body's metabolism. Deficiency: hypothyroidism, fatigue, weight gain, brittle nails, low resistance to infection. Good sources:rnNatural yoghurtrnPeanutsrnBoiled eggrnSardinesrnCanned salmonrnGrilled fish fingers IRONrnIt is essential for healthy blood. It helps to transport oxygen to all cells for energy production. Deficiency: anaemia, fatigue, low resistance to infections, loss of appetite. Good sources:rnSesame seedsrnDried figsrnLambs liverrnBran flakes cerealrnWholemeal breadrnThin rice flakes MAGNESIUMrnGood for bones and teeth, energy and carbohydrate metabolism. Regulates muscles, heart, nervous system. Deficiency: muscle spasms, high blood pressure, irregular heart beat, depression, convulsions. Good sources:rnBrazil nutsrnSunflower seedsrnPeanutsrnDried figsrnHummusrnRaisinsrnAll bran cereal SELENIUMrnActs as an anti-oxidant, protects against cancer, boosts the immune system, needed by thyroid gland. Deficiency: premature ageing, high blood pressure, reduced fertility, cataracts, frequent infections. Good sources:rnCanned tunarnWholemeal breadrnSunflower seedsrnShrimprnGrilled herringrnBoiled lentils ZINCrnEssential for growth, reproduction and immunity. It is needed for good skin, insulin production, strong antibodies. It helps with anorexia. Deficiency: poor sense of taste or smell, white marks on nails, acne, pale skin, low fertility. Good sources:rnSunflower seedsrnPeanutsrnOatmealrnParmesan cheesernRoast turkey Wellness is a state of complete harmony between mind and body. This means there is a definite relation between food and wellness. And this leads us to the importance of a balanced diet for optimum health. A balanced diet is essential not only for survival but also for overall feeling of wellness. So we need all these nutrients to keep our body strong and healthy. And that is why we must consume a variety of foods each day to ensure a well balanced diet.rnTHESE ARE THE KEY NUTRIENTS NEEDED FOR OPTIMUM HEALTH. WHEN THE BODY LACKS THESE NUTRIENTS, IT CANNOT WORK EFFICIENTLY. THIS IS EXACTLY WHAT YOUR BODY NEEDS TO STAY FIT AND HEALTHY.