National Nutrition Week 2024.
National Nutrition Week 1st
September to 7th September
2024
Purpose of this Event
National Nutrition Week is held on 1st September to 7th September every year. This is a significant annual event, that emphasis the importance of nutrition in our life to maintaining overall health and well-being. The main objective to celebrate this event to encourage and maintain balance diet.
Since 1982 this event (National Nutrition week) is observed in many countries from 1st to 7th September every year. It is an annual nutrition event of great importance.
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| National Nutrition Week 2024 |
The Founder of the National Nutrition Event
The founder of this event National Nutrition Week or month was “Antoine Lavoisier” he was known as the father of nutrition. He was born on the 26 of August 1943. He
was the person who discovered metabolism in 1770, which means the conversion of
food and oxygen into heat and water in the body in order to produce energy and
he was dead on May 8th, 1974.
What is nutrition?
Definition of Nutrition
Nutrients
are chemical compounds found in food that are used by the human to function
properly and maintain health.
For example:
proteins, fats, carbohydrates, vitamins, iron and minerals are present in the
diet.
Foods includes fruits,
vegetables, Lean meats, fish, whole grains, dairy products, legumes, nuts, and
seeds also are high in nutrients.
Explanation of Nutrition
Nutrition
is the biochemical and physiological process by which an organism uses
food to provision his life. By nutrition an organism gain energy, maintain
their health and do their work properly. We should take a balance diet so we
will spend a healthy lifestyle. Balance diet includes carbohydrates, proteins,
calcium, minerals, iron, vitamins and minerals.
Lack of required amount of
nutrients causes malnutrition.
the correct nutrition
|
Nutrition |
Sources |
|
Carbohydrates |
Whole
grains, rice, fruit, starchy vegetable, beans, and legumes. |
|
Proteins |
Egg,
fish, grams, beans, nuts, chicken,
red meat, lentils and dairy products. |
|
Calcium |
Milk,
eggs, butter, cheese, few nuts like sesame seeds, soy and tofu. |
|
Minerals |
cereals,
bread, meat, fish, milk, dairy, nuts, fruit and vegetables. |
|
Iron |
|
|
Vitamins |
|
|
Minerals |
Strawberry,
Tomato, watermelon |
Healthy
fats are
found in fatty fish (such as cod), avocados, flaxseed, nuts, and oils.
Water is also a crucial part of nutrition. A human body consists of 70 % of water and 30% consistence of above nutrition like calcium, carbohydrates, iron etc.
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| National Nutrition Week 2024 |
The nutritional value of fruits
Fruits
are an excellent source of essential vitamins and minerals, and they are
high in fiber. Fruits increase immunity power of the body, keeps hydrated to our
body in summer solstice also. Fruits also provide a wide range of
health-boosting antioxidants, contains flavonoids antioxidants, minerals, some
protein, all types of vitamins and some amount of carbs. Eating a diet high in
fruits and vegetables can reduce a person's risk of developing heart disease,
cancer, inflammation, and diabetes.
The Super Nutrients Found in Fruit
Fruits are very good for our health. Because it is great source of
vitamins (vitamin A, B, C, (beta-carotene), fibers, antioxidants, phytochemicals, zinc, minerals
(magnesium, phosphorous, calcium) and folic acid. vitamin A (beta-carotene)
Vitamins such as vitamin C and E
and different phytochemicals helps us to reduce the risk of cardiovascular
conditions. While Potassium and magnesium helps to reduce the high blood
pressure. Fruit is a highly
nutritious, delicious, and must add in our diet. Fruits helps us to lose weight
without any health issue. There are many varieties of fruits are available in
the world. So, we should add in all types of fruits in our diet. Avoid eating
frozen fruit. Try to eat fresh and seasonal fruit in the diet. so, that get
proper health benefits from fruits. Let's find to know the nutrients
found in fruit and to know that how fruits are beneficial for our health.
Apples
Apple is a one of the most popular fruits, packed with a lot of
sweetness and nutrients. A common and priceless proverb is “An apple a day
keeps the doctor away”
Apple is rich in both solvable and insoluble fiber, such as pectin, hemicellulose, and cellulose.
These soluble and
non-soluble fibers are helping to manage the blood sugar levels, promote good
digestion system, and supports gut and heart health.
In addition, apple is a good
source of vitamin C. Consuming apples regularly helps to reduce the risk of
heart disease, stroke, cancer, overweight, obesity, and neurological disorders.
Morning time is the best time to consume apple, before the breakfast can eat
apple or before going to workout eat one apple is enough. After workout drink
apple juice. Two hours of breakfast eat any fruit.
Not only apple but the tree plant
of apple is also helpful use in different medicines because polyphenols
occur in the plant of apple, which are disease-fighting compounds. Consuming
apples regularly helps to reduce the risk of heart disease, stroke, cancer,
overweight, obesity, and neurological disorders. Morning time is the best time
to consume apple, before the breakfast can eat apple or before going to workout
eat one apple is enough.
Blueberries have antioxidant and
anti-inflammatory properties.
In particular, blueberries are high in anthocyanin(antioxidant). This
compound helps to fight cell-damaging free radicals that can lead to disease,
such as a lower risk of type 2 diabetes, heart disease, overweight, obesity,
high blood pressure, certain types of cancer, and cognitive decline.
On the other hand, anthocyanins are present in blackberries, bilberry,
elderberry, cherries, and chokeberries in high amount as compared to
blueberries.
Folic acid, vitamin B6, vitamin C, Potassium, magnesium, prebiotics (fiber)
are also present in bananas. Prebiotics are helps to grow the beneficial
bacteria in the gut.
In addition, a wide variety of plant compounds like polyphenols and
phytosterols are also present in this fruit. These compounds support the
overall health.
- unripe bananas are higher
in resistant starch as compared to ripe ones, and they’re a good source of
the dietary fiber, excellent source of carbs, pectin. health benefits,
including improved blood sugar control and better digestive health. Before
going to work out banana is good for carbs digest.
Orange belongs to a citrus family and are known for their high vitamin C
content. They’re also
high in potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols
Consume an orange per day may help
to reduce high level of inflammation, blood pressure, cholesterol, and
post-meal blood sugar.
orange juice provides 100% a high amount of nutrients and antioxidants,
it usually lacks dietary fiber.
pitaya or pitahaya is known as dragon fruit. This fruit is rich in many
nutrients, like fiber, iron, magnesium, vitamins C and vitamin E. It is also great
source of carotenoids, such as lycopene and beta carotene. Dragon
fruit is more popular in Western countries as compared to southern countries.
- Mango is my favorite fruit, and
it is known as the “king of fruits,” Mango
is a great source of potassium,
folate, fiber, and vitamins A, C, B6, E, and K. It is also rich in antioxidant(polyphenols),
Mangifera and anti-inflammatory properties. also contain fiber.
Benefits of mango:
Eat a mango per day helps to protect the body from chronic diseases, such
as type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and certain
forms of cancer. Mango contains fiber also, which helps to support regular
bowel movements and aids digestive health.
Avocados are high in healthy fats, fiber, higher in calories and low in
natural sugars unlike most other fruits.
They’re mostly made of oleic acid and monounsaturated fat that is linked to better heart health. Avocado
also contain high amounts of potassium, fiber, vitamin B6, folate, vitamins E
and K, and two carotenoids known as lutein and zeaxanthin, which helps
to support eye health. Amore significant value of avocado is to reduce the high
level of cholesterol, means this fruit helps to maintain the cholesterol level
in the body.
Lychee is known as
litchi or Chinese cherry, and it is packed with nutrition.
- In particular, it’s a rich
source of vitamin C, potassium, gallic acid, chlorogenic acid, catechins, caffeic
acid, fiber, and many polyphenols with anti-inflammatory and antioxidant
properties.
Pineapple is one of the most popular tropical fruits. It is also very healthy, beneficial
and sweet fruit. This fruit contains vitamin C, manganese, a number of
polyphenolic compounds that have antioxidant and anti-inflammatory properties.
Pineapple also contains an enzyme which is known as bromelain, this enzyme may
support digestion.
Manganese supports
metabolism and blood sugar regulation and acts as an antioxidant.
Strawberries
Strawberries are a favorite fruit for many people. Strawberries delicious,
convenient, and highly nutritious. In particular, strawberries are a good
source of vitamin C, folate, and manganese, (antioxidants), polyphenols, flavonoids,
phenolic acids, lignans, and tannins, high in anthocyanins, ellagitannins, and
proanthocyanidins, which helps to reduce the risk of chronic disease.
Cherries is also a great fruit and a rich of potassium, fiber, antioxidants
like antioxidant plant compounds, such as anthocyanins and hydroxycinnamates,
which helps to protect the body from oxidative stress.
Fiber and potassium are very important for heart and gut health
Furthermore, cherries are an excellent source of serotonin, tryptophan,
and melatonin, which is great full for good mood and sleep
Olive is an excellent source of vitamin E, copper, and a monounsaturated
fat which is known as oleic acid.
- Olive is also rich in plant
polyphenols, such as oleuropein, hydroxytyrosol, and quercetin, which
have anti-inflammatory and antioxidant properties.
- In fact, olives and olive
oil may lower the risk of heart disease, type 2 diabetes, cognitive
decline, overweight, and obesity.
- Watermelon
- Watermelon is a highly nutritious
summer favorite fruit. It’s an abundant source of antioxidants, such as vitamins
A and C, beta carotene, lycopene, potassium and magnesium.
- Lycopene a carotenoid is
actually a reason that gives watermelon its red color.
- Lycopene is also helps to
reduce the lower levels of oxidative stress and inflammation. The nutrient
may also decrease the risk of heart disease, cancer, and type 2 diabetes.,
reduce the risk of sunburns, and help our skin heal faster.
watermelon has a uniquely high content of water. Watermelon
is a summer fruit helps to keep our body hydrated in summer, increase our
immune system, skin becomes hydrated and fully protected, keep digestive system
healthy and easily digested. Watermelon juice also so healthy but less
fiber. Watermelon juice is more helpful to keep our body hydrated and skin
becomes healthy and protected from rays means ultraviolet radiations.
Kiwi
- Kiwi is known as the
Chinese gooseberry; it is
great for our health.
- Kiwi contains high amount
of vitamin C and a good source of fiber, potassium, folate, vitamin E, carotenoids,
including lutein, zeaxanthin, and beta carotene, which support eye health
and become more dominant as fruits ripen.
- Kiwi helps to support the gut health and good digestion system.
- Furthermore, soluble and
insoluble fiber, polyphenols, and digestive enzymes such as actinidin are
also include in kiwi.
- consuming 2 kiwis daily for
3 days may help to treat mild constipation.
Peach is another summer favorite fruit. They’re a good source of potassium, fiber,
and vitamins A, C, and E. and may also contain the carotenoids lutein,
zeaxanthin, and beta carotene. Peaches are really good for health, sweet in taste,
and really beneficial for skin, peach juice is helps to keep hydrated, skin
becomes, shiny tight and free of wrinkles, free of acne and make skin glowing with one color tone.
- Guava is a fantastic and tasty
fruit which is a great source of vitamin C.
- Along with this, guava
contains some of the highest amounts of lycopene, antioxidants, such as
beta-carotene and various flavonoids.
- Because guava is so high in
nutrients and antioxidants, consuming it regularly may support the health
of our eyes, heart, kidneys, and skin, it may also help to protect against
chronic diseases and support a healthy immune system.
- Grapes
are sweet, healthy nutrients fruit. Grapes contains potassium
and vitamin K in high amount, both support heart health.
- numerous health benefits of
Guava are, such as a lowered risk of heart disease and certain types of
cancer.
- Pomegranate is an excellent source of
antioxidant.
- They contain a beneficial plant compound, such as flavonoids, tannins, and lignans. Pomegranates
have strong antioxidant and anti-inflammatory properties that helps to fight free radicals and reduce the risk
of chronic disease like heart attack, diabetes, cancer etc.
Pomegranate juice is
really good for our health and healthy, glowing skin.
Grapefruit
Grapefruit is one of the healthiest citrus fruits. It’s packed with vitamin C, potassium, fiber, beta carotene,
which our body converts into vitamin A.
Moreover, regularly consuming grapefruit may help to weight management
and promote the heart health. Grapefruits helps to increase immune system and
keep us active.
The Nutritional Value of Vegetables
·
Essential Nutrients in Vegetables are
listed here!
Vegetables are a significant part for our healthy eating pattern and are
excellent sources of many nutrients, like carbohydrates, potassium, fiber, folate (folic acid) and vitamins A, E
and C
- All forms of vegetables
supply the body with healthy nutrients. But some ways of preparing the vegetables may be better at preserving so, that nutritious
vitamins and minerals are preserve. And don’t waste.
Vegetable:
Spinach.
Spinach is a green leafy vegetable and a great source of calcium, vitamins, iron, and antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet. Spanish is a great source of vitamin A which is good for eyes health and fulfill the deficiency of iron calcium. Antioxidants provide great immune system.
Value of nutrition of veggies.
Most vegetables are low in calories and have a good water content with only about 3.5 percent protein and less than 1%fat. Vegetables are good sources of minerals, especially calcium and iron, magnesium, zinc, folic acid and vitamins, principally A and C. Nearly all vegetables are rich in dietary fiber and antioxidants. So, that add 1 cup of raw vegetable in our diet like 1 cucumber, reddish, carrots, onions, beetroot etc.
Not only fruits and veggies are good for our health infact peel of fruits and veggeies are very good for our skin and use in diffent face mask and hair mask like
- Rice
·
Rice is a rich source of carbohydrates, the body's main
fuel source.
Carbohydrates is a type of nutrients can keep us energetic and satisfied It (carbohydrates) is important for
fueling exercise.
·
Side effects of rice
·
Some important side effects are given here!
·
White rice is also a source to increase weight gain so at
morning and specially at evening don’t eat rice at night or dinner time either
it is white rice or brown rice.
·
Lunch is a best time to eat rice like biryani, rice pudding etc.
Brown rice is healthy for our health, especially, it (brown rice) is an exceptional source of many nutrients, including fiber, manganese, selenium, magnesium, and
B vitamins.
Types of minerals that is very important
for our body. That is following here!
|
Types of Minerals |
|
Calcium |
|
Iron |
|
Magnesium |
|
Phosphorus |
|
Potassium |
|
Sodium |
|
Chloride |
|
Zinc |
|
Iodine |
|
Chromium |
|
Copper |
|
Fluoride |
|
Molybdenum |
|
Manganese |
|
selenium |
There are top 10 Foods that is really good for
Health are listed here!
|
Food |
Schedule |
|
Water |
Drink 8 to 12 cups of water daily. |
|
Dark green and green leafy vegetables like Spanish, capsicum, cabbage, cauliflower, bitter
gourd. |
Eat dark green and green leafy vegetables
at least three to four times a week. |
|
Whole grains (roti, bread, rice). |
Eat whole grains two or three times daily.
(But avoid overeating). |
|
Beans and lentils |
eat a bean-based meal at least once a week. |
|
Dairy products |
Milk, curd, cheese, butter, paneer, eggs
try to eat daily consume daily products like milk, curd and other dairy
products are consumed twice or thrice a week. |
|
Protein |
Beans, lentils, grams, fish, red meet, nuts
twice/ thrice a week |
|
Winter squash |
Twice a week |
|
Summer squash/ summer fruit juices. |
Keeps hydrated in summer and prevent us
from heat wave and heat stroke. |
|
Calcium |
soy |
|
Iron finds in fruits and vegetables like
berries, watermelon |
Twice/thrice a week |
Significance of Nutrients
Nutrients are
the substances which provide energy and biomolecules which are necessary for
carrying out the various body functions. All living organisms need nutrients
(balance diet) for proper body functioning and body growth.
It is a crucial part of health and development. Better nutrition (balance diet) is correlated to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of chronic disease (such as diabetes and cardiovascular disease, heart attack, cancer etc.)
The perfect
nutrition is to eat at least 5 portions of a variety of fruit and
vegetables every day. Base meal on higher fiber starchy foods like potatoes, bread, rice or
pasta, have some dairy or dairy alternatives (such as milk, soya drinks) eat
some beans, pulses, fish, eggs, green leafy vegetables like Spanish, bitter
gourd, meat and other protein.
List of Unhealthy Food that you must avoid are listed
here!
- White bread. White bread is one of the most commonly
consumed food by people
- To eat readymade Cereals at morning.
- Fried Food.
- Bakery Products.
- Jung food like
shawarma, pasta, Pizzas etc.
- French Fries and Potato Chips.
- Processed Meat.
- Ice
creams and Frozen Yoghurt.
- Unseasonal
fruit or frozen fruits.
Source of protein food are listed here!
|
Eggs, Almonds |
|
Fish, peanuts |
|
Nuts |
|
Seeds like pumpkinseeds, flex seeds etc. |
|
Lower fat dairy products. milk. |
|
Beans, peas and lentils |
|
Lean meats and poultry. |
|
Soy beverages, tofu, soybeans and other soy products |
|
Lean cuts of beef, pork |
Malnutrition
Definition of Malnutrition
when an organism gets unhealthy or imbalance diet like to take few or too
many nutrients in their diet (poor diet plan), as a result they face health
issues
Especially, it is a deficiency, excess, or imbalance of energy, protein,
minerals low or high amounts of vitamins and other nutrients which affects the
body's tissues and form unfavorably.
Reasons of malnutrition
Malnutrition is a noun word. It occurs due to some
proper reasons like lack of proper nutrition that caused by not having enough
to eat or not eating enough of the right things or being unable to use the food
that one does eat or imbalance diet like add only few nutrients in the diet or
excess of only few nutrients in the diet don’t take balance diet. Like take
only carbs, starchy food in the diet, less proteins and other nutrients like
vitamins minerals water are neglected. Reasons may be poverty, busy schedule or
lack of awareness.
They should concern with nutritionist, take a proper
diet plan and act upon them so, prevent from this disease like malnutrition.
Types of Malnutrition
There are 4 main types of malnutrition are listed here!
Wasting (Low weight-for-height is called
wasting).
Stunting
Underweight
deficiencies in vitamins
and minerals
Symptoms:
The symptoms of malnutrition are low energy level, hair
fall, swollen legs and abdomen.
Risk factors: The effected
person either men or women face many problems if treatment is not started at
right time like Lack of breastfeeding, gastroenteritis, pneumonia,
malaria, measles, poverty, homelessness
Treatment:
The treatment of
malnutrition is possible but work hard like Improved nutrition,
take some supplement according to doctor's prescription,
ready-to-use therapeutic
foods.
Overnutrition
Overnutrition is a type of malnutrition
(imbalanced nutrition) which is arising from excessive intake of nutrients,
leading to accumulation of body fat that damages health i.e:
overweight/obesity.
The amount of nutrients exceeds as the amount of
nutrients required for normal growth, development, and metabolism. Overnutrition is also known as hyperalimentation. the intake of nutrients is oversupplied called
overnutrition or hyperalimentation. Excess of everything is bad so, keep
balance in our diet.
Side effects of overnutrition including type 2 diabetes, hypertension,
cardiovascular disease, and stroke.
Undernutrition
Undernutrition is symbolizes as insufficient
intake of energy or deficiency of calories or of one or more essential
nutrients and nutrients to
meet an individual's needs to maintain good health. it is also co related to
malnutrition. In the steadiest sense, malnutrition denotes both undernutrition
and overnutrition.
Conditions selected for
malnutrition diagnosis are listed here!
|
Weight loss.
|
|
Low body mass index (BMI)
|
|
Reduced muscle mass.
|
|
Reduced food intake or assimilation.
|
|
Disease burden/inflammation |
Consequences of malnutrition are discuse here!
- Muscle function. Weight loss due to depletion of fat
and muscle mass, Cardio-respiratory function is affected by malnutrition, Gastrointestinal
function, Immunity and wound healing is affected by malnutrition.
· Conclusion
· Every day we should aim to eat a variety of fruit, vegetables, dairy, grains, nuts like almond can eat the whole year, dairy products like milk, paneer, cheese, and foods containing protein (either plant-based or from lean meats or fish).
National Nutrition Week 2024
FAQs
What does nutrition mean give an example?
“Nutrition (balance diet including all types of vitamins, proteins, carbohydrates, minerals like calcium, potassium, phosphorus, magnesium, iron etc. and water) is the process of taking balance diet in the form of food and converting it into energy and other vital nutrients required for life (chemical structure).”
Write down the name of top 15 healthiest fruits?
1. Apple 2. Mango 3. Melon 4. Watermelon 5. Musk melon 6. Cherries. 7. Bananas. 8. Grapefruit. 9. Pomegranate. 10. Pears. 11. Blackberries. 12. Blueberries 13. Avocado 14. Orange 15. Plum
Write down the name of 15 healthies veggies?
1. Spinach 2. Carrots. 3. Broccoli. 4. Brussel Sprouts. 5. Sweet Potatoes. 6. Mushrooms. 7. Asparagus. 8. Beetroot 9. Reddish 10. Capsicum 11. Green chilies 12. Lemon 13. Potato 14. Pees 15. Cauliflower
