New Delhi: It`s well known that iron, vitamins or carbohydrates are nutrients essential to keep our body fit. But 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 brain and central nervous system.There will be poor vitamin absorption and depression, if you don`t have fat in your body. Overeating food items rich in fat will lead to obesity, stroke and many more.Vitamin A: Sweet potato with peel, carrots, spinach, liver, fish are the sources of this vitamin. 700 to 900 micrograms (mcg) of vitamin A per day strengthen immunity against infection and help in vision.Lack of it can cause night blindness and rough skin. Excess of it can affect the bone, which increases the risk of fracture.Vitamin D: 15 mcgs of vitamin D rich food items like egg yolks, liver help to form and maintain your teeth and bones.Rickets (long, soft bowed legs), flattening of the back of the skull, osteomalacia (muscle and bone weakness), and osteoporosis (loss of bone mass) are some of the major diseases that one can suffer from, if vitamin D is not taken.Too much of it leads to slowed mental and physical growth, decreased appetite, nausea and vomiting.Vitamin E: This acts as an antioxidant and protects vitamins A and C, and red blood cells from destruction. So have 15 mcg of vegetable oil like soybean, corn and cottonseed. Egg yolks also contain vitamin E.Vitamin E deficiency is rare. Cases of this vitamin deficiency usually occurs in premature infants.Vitamin K: All leafy vegetables are said to be good for health. Turnip greens, spinach, cauliflower, cabbage and broccoli, soybean oil, cottonseed oil, canola oil and olive oil are all rich in vitamin K.
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