What nutrients are present in our daily foods?

This article is authored by Dr. Shweta U. Shah.      .

You are what you eat! It is a whole lot more prudent to eat fresh, nutritious produce as opposed to loading up on supplements and all-the-rage powders. Eating a wholesome diet is like consuming preventative medicine. It can help in thwarting inflammation, boosting immunity, staving off chronic disorders, and enhancing mental health. So, what should you eat every day?

Nutritious foods you should be eating every day

It definitely is a little overwhelming to decide and create a daily menu that integrates all the right foods! Here are 5 healthy foods that you absolutely must eat every day. Chances are these are already a part of your diet. Take a look at the nutrition they provide.

  • Roti: Despite the bad reputation that carbs tend to get, whole grains are very vital, more so, when it comes to fuelling your brain. The brain needs carbohydrates to work optimally, and in case of insufficiency, you will feel irritable and giddy and your concentration will take a bashing. Your daily diet must comprise complex carbs, which are nutrient-dense and contain fibre. Whole cereals – wheat, millets, corn and oats – all are chockfull of complex carbs. They also proffer plenty of folate which is exceedingly crucial for normal brain development as well as good mental health. So, make sure you eat your rotis every day.
  • Rice: Rice gives you complex carbs, metabolism-boosting selenium, bone-strengthening manganese, and loads of digestion-slowing and tummy-filling fibre. The complex carbs transform into energy which is very crucial for the working of the body, it also ensures proper brain function, given that the brain uses the energy to function optimally. Rice also provides the vitamin B complex; our nervous system needs the B vitamins to function properly.
  • Dal: High in protein and very low in calories, lentils are a vital component of the diet. 1 cup of cooked dal gives you 40 grams of carbs, 18 grams of protein, and a ton of fibre. Lentils are pre-biotic, that is they are a food that the friendly gut bacteria feed off to survive. Dals proffer folate, manganese, potassium, iron, copper, phosphorus, vitamin B complex, selenium, and vitamin C. Importantly, lentils are heart-happy foods. They can help lower cholesterol levels significantly. Dals provide a profusion of health benefits and proffer major nutrients in our food. Hence, make them a staple in your diet. Always use unpolished dals from the Tata Sampann range to get these benefits from your ingredients.
  • Sabzi: Vegetables are also nutrient-dense foods. They have hardly any calories and are brimming over with fibre and potent phytonutrients. Veggies provide you with a well-rounded group of vitamins - vitamin A, vitamin C, vitamin K, and folate as well as minerals – all these are very critical to good health. Ensure that you have 2 to 4 servings of veggies every single day.
  • Chaas: Yogurt provides a ton of probiotics, along with generous amounts of - protein, vitamin B 12, calcium, magnesium, and certain fatty acids that the body needs to stay healthy. Have a tall glass of chaas every day after your meals or jump-start your day with a big bowl of yogurt smoothie, topped with liberal amounts of berries, nuts and seeds.

Various factors play a role in helping you lead a healthy lifestyle. Two fundamental aspects are – consuming a healthy diet and exercising. Eating a diet that is packed with fruits, vegetables, legumes, dairy, and whole cereals helps sustain energy levels and also wards off illnesses. The importance of nutrients in our body cannot be overemphasized. An adequate intake of all the crucial vitamins and minerals can be achieved through consuming a balanced diet. 

Reference: The Encyclopedia of Healing Foods by Dr. Pizzorno and Dr. Michael Murray.


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