1. Vegetables
Vegetables are the main ingredient of your food. Vegetables play an important role in human nutrition. Most of the vegetables are low in fats and carbohydrates. However, they are rich in vitamins, minerals and fiber. These vitamins and minerals include vitamin A, C and E, magnesium, zinc and folic acid.There are many varieties of vegetables. Also, there are many methods to cook them and serve them. A diet which consists of lots of vegetables, protect us from many diseases. They must be an important part of our daily diet. One should eat a wide variety of vegetables. Some vegetables can be eaten raw. Vegetables are very good for your health.
2. Spices and Herbs
Mostly people love to eat spicy food. Without these your food is incomplete. They add a complete load of flavor to the food. Some herbs and species are also used for the medicinal purpose. Ginger and pepper make the availability of antioxidants to your body. Fennel helps to prevent gas and bloating. Turmeric and ginger has anti-inflammatory properties. Species makes the food delicious. Herbs and species must be dried and must be kept away from heat and moisture. Cumin is mostly used in soups. Herbs are rich in antioxidants which prevent the body from damage. Different herbs also contain iron, potassium and beta-carotene.
3. Cereals and Pulses
There is great demand of cereals and pulses due to their nutrient content. Cereals and pulses are rich source of energy. They consist of carbohydrates, fats, oils, vitamins, minerals and protein. Main cereals which are consumed in large amounts are rice, wheat and maize. Cereals contain less protein but are rich in amino acid methionine as compared to pulses. They are consumed vastly worldwide. Cereals consist of wheat, rice, barley, maize, oats, corn and buckwheat. Pulses include peas, beans, peanuts, kidney beans and dry peas. They are main ingredient of a balanced diet.
4. Meat
Meat is the abundant source of protein, vitamins, minerals and fats. Meat helps to keep our energy level stable. The constituents which are present in meat help in the growth and repair of muscles. All types of vitamin B are present in meat. Meat is a source of zinc which helps in the proper functioning of immune system. Meat provides lots of energy. It helps to relieve stress too. Meat is an expensive food. Meat is good for our health. Water is also a constituent of meat. Meat is usually consumed along with other food. Meat is a part of daily diet of many people.
5. Milk And Milk Products
Milk is obtained from mammals like cows, buffaloes, goats, sheep and camels. Milk products are the products which are made up of milk of mammals. Milk provides almost all the nutrients which are vital for the growth of human body. Milk is considered as complete food. It is a rich source of protein, vitamins and calcium. Calcium is required to strengthen the bones and teeth. Fermented dairy products are also available such as yoghurt, curd and cheese. Milk provides vitamin B12 which is required for the production of healthy cells. Also, it provides vitamin A which is important for good eyesight and immune system. Milk is a good source of energy. If a person is suffering from obesity then he must use low fat milk. Also, instead of cream they must prefer plain yogurt.
6. Fruits
Someone said”An apple a day keeps the doctor away.” This is very much true. Fruits help you to stay healthy and fit. Fruits are low in fats and sodium but are full of dietary fiber, vitamins, minerals, folic acid, sugar and potassium. Folic acid helps in the formation of red blood cells. Daily consumption of fruits prevents you from many chronic diseases. Fruits which are rich in potassium reduce the risk of kidney stones. Fruits compose of many anti-oxidants which provide the defense against infection and disease. Person who consume fruits daily, are more healthy then other.
7. Seafood
Mostly people love to eat seafood. Seafood includes seaweeds, microalgae, fish and shellfish. Seafood is rich in proteins, vitamins and minerals. Seafood must be consumed very safely. It is a rich source of energy. It helps in the proper growth of the brain. Seafood provides omega-3 fatty acids which decreases the risk of depression. Omega-3 fatty acid also helps to maintain the eyesight. Seafood is low in cholesterol. Omega-3 fatty acid provides lots of health benefits. Seafood is soft from inside and hard from outside. It improves our immune system. Sea food, if cooked properly is very tasty. Sea food is an important part of the diet. Seafood may be contaminated due to environmental pollution, so while consuming it proper care must be taken.
8. Nuts And Oilseed
Oil is extracted from the nuts and the oil seeds. Nuts are used in many dishes and also used in cakes, ice-creams etc. Nuts are rich source of energy, fats, protein and vitamins. They provide many antioxidant vitamins which are useful for the growth of our body. They play a vital role in providing minerals like magnesium, iron, calcium, zinc, potassium and fluoride. Potassium helps in controlling the heart rate and blood pressure. Sunflower seeds are used to extract oil from them. Nuts are the important part of the human diet. Nut is a single seeded fruit. Nuts are rich source of oil. Nuts are costly food. Nuts such as almonds, walnuts, pistachios and cashews are loved by people.
9. Sugar And Sugar Products
Carbohydrates are also a form of sugar. There are various types of sugars such as glucose, fructose, sucrose, maltose and lactose. These are obtained from various sources. Intake of sugar is necessary for our body but in a controlled way. Excess of sugar is harmful, as it leads to obesity, tooth decay and diabetes. Sugarcane is one of the natural sources of sugar. Sugar provides sweet taste to our food. Sugar is used as a preservative in many dishes. It stops the growth of micro-organisms so it is used in baked foods. Packed fruit juices contain added sugar. It is added in packed juices in order to provide texture and color to it.
10. Eggs
Eggs are laid by female birds, reptiles and fishes. Due to high amount of protein present in eggs, they are highly consumed. People mostly love to eat chicken egg. Eggs contain large amount of nutrient choline which is used to build cell membrane.
