Health GlareEvery human being is the author of his own health or disease

Have you been wondering what an article on “Top 10 Health Tips” doing on a website dedicated to Beauty?

Are you one of those individuals who think “Top 10 Health Tips” and “Top 10 beauty Tips” are two separate concepts and need to be dealt individually? Have you been splurging an aweful lot of money trying to look “good” by getting Spa treatments, visiting Beauty Salons, Buying Designer Labels, Eating Health Foods, and yet every time you look into the mirror, you feel there’s something “lacking?”

If you think that way, you’re not the only one. Whereas most of us spend a whole lot of time, money and effort to make our skin, hair, face, hands and feet look beautiful, we often miss out on the critical role our health and wellness plays in making us look physically and mentally beautiful.

Follow these Top 10 Health Tips in your daily life to stay beautiful on the inside and outside:

1.Follow A Healthy, Balanced Diet: A balanced diet is the first step towards a beautiful, healthy body. Follow a healthy balanced diet that complements your lifestyle. An ideal diet should be high on fiber, low on fat, and must be supplemented with adequate amounts of fresh fruits and vegetables. Besides knowing what to eat, it is equally important to know the right proportions, meaning how much or how little to eat. Talk to a fitness expert and find out what’s your daily calorie intake. Make food choices that have high nutritional value but are low in calories.

2.Eat Different Types Of Foods: According to Ayurveda, the Ancient Indian science of healing, rotating your food habits not only strengthens your immune system, it can also protect you from most illnesses. Try to eat vegetables and fruits of different colors each day. Try eating a different food at least thrice a month. Begin your day with an apple a day as the apple pectin cleanses the body’s digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.

3.Don’t Skip Your Breakfast: Are you surprised to see how some people manage to stay so fit, energetic and active the whole time and are able to stabilize their weight while you continue to put on weight and feel exhausted most of the time? Well, chances are, they eat a good breakfast and you don’t! According to nutritionists and health experts, breakfast is the most important meal of the day and skipping your breakfast can lead to serious health problems besides adding those extra pounds as a result of binging on unhealthy snacks later in the day. Besides re-charging your energy levels, eating regular breakfast has several long-term benefits like:

• It results in faster weight loss
• Your body get more nutrients everyday
• Breakfast rich in fiber foods and wholegrain helps keep the heart healthy especially if you suffer from metabolic disorders like fluctuating blood pressure, obesity and cholesterol. It also helps stabilize blood sugar levels
• A good breakfast early in the morning sets your mood right and enables you to handle stress better
• You stay overall healthy! So begin your day with fresh fruits, fruit juices, hard-boiled eggs, wholegrain cereals and breads and stay healthy all day!

4. Drink Lots Of Water: Drinking a minimum of 7 to 8 glasses of water everyday cleanses all the impurities and toxins from your body and helps to get healthy, flawless skin.

In addition, the fluid in your body is responsible for the functioning of your internal organs including the metabolic processes.  So if you’re dehydrated, this whole process gets affected and your body tends to slow down leaving you feeling low and lethargic.

5. Exercise Regularly: Who does not dream of getting those six-pack abs? Besides making you look sexy and popular, regular exercising is also the best natural “anti-aging” recipe because it helps you stay and feel young by raising your energy levels, stabilizing your body weight, and enhancing flexibility, which reduces the wear and tear in your body.

You don’t need to exercise for hours everyday, just take 15-20 minutes off your busy schedule everyday to sweat out that pot-belly or burn those extra-pounds that have been making it difficult for you to get into your favorite outfit! If you can’t, make one of these a part of your routine: take the stairs instead of elevators and escalators to climb; Make it a habit to walk about 15 minutes everyday. If holistic healing is your thing, enroll yourself for yoga classes. If not, go swimming, take aerobics lessons or start shaking a leg or two at the local dance academy-whatever keeps you going, juts do it! If you’re into sports, you can make it part of your fitness routine.

Remember, your external fitness is only a reflection of your inner fitness and a beautiful, healthy body reflects a fit, healthy mind.

6. Quit Smoking: Okay, so you’ve heard this countless times from your doctor, but here it comes again as one of our most important health tip-Quit Smoking! If you’re one of those people who smoke to lose or gain weight, we’d stay think again! While smoking may have been related to an increase in metabolism, it is certainly not a good enough reason to substitute it with the huge risk of dying from lung cancer!

If that doesn’t make you change your mind, this will. Recent studies have proved that smoking is also one of the leading factors that stimulate the process of aging in both men and women. So say no to cigarettes and stay young and healthy for the rest of your life!

7. Say No To Stress: We know what you’re thinking-easier said than done! Agreed, but leading a stressful life can only make matters worse. On the other hand, leading a relaxed, stress-free life will not only reduce the risks of health related disorders, it will also calm you down and let you enjoy your life better.

While planning your day, strike a balance between home and work. If you have trouble remembering things-make a list of all the “things-to-do” before going to bed each night or simply set a “reminder” in your cell phone so you don’t have to run around at the last minute. Staying positive and thinking happy thoughts is one of the most effective stress buster technique you can easily follow in your daily life.

Spend atleast 15 minutes doing something you love and enjoy each day. It could be a simple activity, like cuddling up in bed by yourself and watching a funny movie, enjoying a glass of your favorite wine, socializing with friends, reading, sweating it out at the gym, pampering yourself with a stress-releasing body massage, soaking in a hot tub, taking a stroll on the beach, playing with your dog, listening to your favorite music or simply lazing around and doing nothing!

8. Take Care Of Your Teeth: Remember the phrase “million dollar smile?” Well, your teeth have a lot to do with your smile and they can make or break your looks depending on how much or how little you’ve cared for them over the years! Dental health is an important aspect of your overall heath. One of the best ways to have healthy teeth, prevent gum-related infections and protect your heart is by flossing your teeth every day. Few of us know that gum infections if left untreated can cause inflammatory reactions in the body, which can lead to stroke and heart ailments.

9. Sleep Well: A good 7-8 hours of uninterrupted sleep is a must for our body to reboot itself and feel energetic next day. Lack of sleep affects our hormone levels and slows down metabolism often resulting in weight gain. Studies have shown that deep, uninterrupted sleep helps cell growth and cell repair, which can increase the metabolism and help in burning calories. If you suffer from sleeplessness, try some of these simple remedies:

• Avoid alcohol before going to bed
• Stay away from stimulants like coffee, tea and chocolates before going to sleep
• Regularize your sleeping habit
• Keep your bedroom clean and uncluttered; Use decors and furnishing with peaceful and soothing colors
• Avoid taking longer daytime naps
• Follow relaxation techniques (for ex-meditation) to reduce stress

Keep Your Brain Active: Keeping your mind in “good shape” is just as vital as taking care of your physical health, so be sure to indulge your brain on a daily basis. An idle mind is not only the devil’s workshop, often the feeling of “aimlessness” or “nothingness” can cause boredom and can lead to depression and anxiety-related disorders.

One way to keep your brain engaged and busy is to constantly challenge yourself with new ideas and by learning new skills. Studies have shown than an active brain makes new connections between nerve cells that help cells communicate with one another. This allows our brain to store and access information easily, regardless of our age. Try some of these activities to keep your mind active and free from boredom:

• Learn to play a new musical instrument
• Learn a new language
• Indulge in crossword puzzles
• Play scrabble with a friend
• Participate in discussions and forums
• Maintain a blog and update it daily
• Switch careers or make a new beginning
• Read books on unfamiliar topics
• Pursue a new hobby
• Stay aware about what’s going on in the world

Follow these “Top 10 Health Tips” to stay physically and mentally beautiful for the rest of your life. Remember-”Life is not measured by the number of breaths we take, but by the moments that take our breath away!”

Studies show that Tea has cancer-preventing properties.
What is then Tea and how it helps prevent cancer? Tea is an antioxidant. Antioxidants help protect the body against disease by counteracting the harmful effects of free radicals like stray, highly reactive particles that accumulate in the body as byproducts of normal metabolism.

Green tea is least processed form of tea, produced by steaming fresh tea leaves and then drying those leaves. Black tea is made as following. Tea leaves are first exposed to air, causing them to oxidize. Oxidation turns them a deep brown color and intensifies the flavor. The leaves are then heated, dried, and crushed.

Green, black and oolong tea are excellent sources of polyphenols, which have powerful antioxidant properties. Thus real tree is in flavonoids i.e. a subclass of polyphenols. In contrast, herbal teas are derived from a variety of plants other than Camellia senensis and do not contain the flavonoids found in real tea.

Free radicals injure surrounding cells in a process called oxidation. Left unchecked, they can damage DNA, potentially causing cancer. Antioxidants, such as vitamins C and E, are free radical scavengers. With regard to the antioxidant properties of tea, studies show that green tea is 100 times more potent than vitamin C and 25 times more potent than vitamin E at protecting cells from damage linked to cancer.

Eight ounces of tea brewed for 35 minutes contain about 40 milligrams (mg) of caffeine, compared with about 100 mg in a cup of freshly brewed coffee. The good news about the caffeine in tea is that emerging data suggest it may also be slightly protective against cancer.

Studies show that Red Wine has certain health benefits if taken on a moderate basis. The anti-oxidants in the wine act and prevent the oxidation process whereby free radicals cause damage to healthy cells. Thus the moderate drinking of red wine is benefitial for heart diseases, cholesterol, blood pressure and stroke.

It is found that ‘resveratrol’ has blood-thinning properties. This helps in keeping the individual blood cells separate from each other; the formation of blood clots is limited. If blood clots start forming then supply of oxygen is obstructed. If oxygen is prevented from reaching to the vital organs, person is prone to heart attack or stroke. The lack of oxygen is called ‘ischemia’.

Moderate amounts of red wine, such as a glass per day, may provide enough resveratrol to protect against estrogen depletion in the body. Resveratrol works on limiting the oxidation of low-density lipoprotein i.e. LDL cholesterol. Oxidation of LDL causes atherosclerosis or hardening of arteries. Another health benefit of resveratrol is its ability to regulate nitric oxide. Nitric oxide is a gas that enables smooth muscles to relax. This relaxation of the smooth muscle also occurs in the walls of the blood vessels and allows blood to flow smoothly through the vessel.

For the moderate drinker, drinking one to two glasses of wine daily, the antioxidants in red wine offer some protection against heart disease.

Garlic has antibiotic activity against certain bacteria and fungi. But it is not yet very clear that it can help fight against cancer or prevent it. The dosage of garlic should be about 3-4 clones per week so as to have some benefit of its above mentioned properties. It is studied that garlic and garlic preparations can reduce blood cholesterol levels to a modest extent.

Garlic (raw) and garlic preparations(cooked) can reduce blood cholesterol levels to a modest extent. Though garlic has some antibiotic activity against certain bacteria and fungi, but whether it can reduce the risk of some cancers is just not known. If it does, the dosage of raw garlic needed is probably three to four cloves a week.

Garlic can certainly help in reducing blood cholesterol levels that is one of its important factors in one’s nutrition. Of six studies on bowel cancer, three showed a reduction in risk among regular garlic users, two were suggestive, but the decreased risk was not statistically significant, and one study was negative. Overall there was about a 30 percent reduction in risk of cancer.

Healthy and nutritious food is very important for maintaining a good health. Healthy food involves, regular and timely food, juices, nuts, snacks and much more. A balanced diet, good food habits are essential for a healthy life.

In the normal course of life, we forget to take necessary nutrition that is required for our body and hence we tend to get into many life style diseases. It is very essential for a person to know and understand the benefits of nature’s creation like fruits, vegetables, nuts,etc.

You can find useful articles on nutrition and health benefits of various fruits and vegetables. Read on and add these to your daily life. The value of food is more when it is taken in a systematic manner and also by understanding the benefits of every bite we take.

Apples are rich in vitamins and helps to reduce risks of colon cancer, prostrate cancer and lung cancer.

Radishes and their greens provide an excellent source of vitamin C and a powerful antioxidant. It has anti-inflammatory properties too.  Radish leaves are a good source of calcium.  Radishes contain cancer-protective properties.Â

Chives are known for their beneficial effect on the digestive system and blood pressure. Chives are said to reduce the risk of several types of cancers.

Coconut :

Coconut is known for its antifungal, anti bacterial properties. Coconut oil forms the base of many Ayurvedic medicinal preparations.
Cherries : Cherries are good source of many vitamins, minerals and are tasty to eat.

Plums : Plums are sweet, juicy fruit. It is a good source of vitamin c.

Spinach : Spinach is rich in iron and calcium. It helps overcome iron deficiency.

Beetroot : Beetroots contains good amount of folate, potassium and manganese. They are less in calories and are effective in curing skin problems.

Cauliflower : Cauliflower is highly nutritious and is effective in curing many ailments. It is rich in folate an dis good for pregnant woman.

Mango : Mangoes are a very popular and widely available fruit. It is rich in potassium and is a known antioxidant.

Tomatoes : Tomatoes are a rich source of lycopene. Lycopene is a potent antioxidant.

Musk Melon - Tropical Delight : Musk melon is a tropical fruit which is been cultivated for a very long time. It is a rich source of vitamin ‘C’ and is effective in reducing body heat.

Cabbage - Healing Properties : Cabbage is a well known common vegetable. Its is low in calories and is long known for its healing properties.

Bitter Gourd – Health Benefits : Bitter Gourd is a tropical vegetable. It is a well known cure for diabetes.

Avocado – for fitness and health : Avocado is rich in pottasium content. The fruit is also a good source of vitamins.

Papaya – A rich source of Minerals and Fibre : Papaya has high nutritional benefits. It is rich in Anti-oxidants, Minerals and Fibre. It also helps in Skin Treatments.

Oats – Fibre food that cures constipation : Oats have some unique fatty acids and antioxidants which together with Vitamin E slow cell damage.

Nutritional benefits of Watermelon : Watermelon is highly refreshing during summer. It does not contain cholesterol and helps in eye sight also.

Nutritional benefits of Banana : Banana helps in the treatment of Depression, Anemia, Blood Pressure, Brain power, Constipation, etc.

Almond: A highly Nutritious fruit : Consumption of Almond lowers cholesterol levels, reduces the risk of lifestyle diseases and gives overall wellness
Egg: A nutritious food : Egg is a healthy and nutritious food. Lecithin in eggs prevents the absorption of cholesterol of egg and other sources too

Calcium: The bone builder: Calcium Builds Strong Bones. Get calcium from greens, beans, or fortified foods. Vitamin D controls your body’s use of calcium.

Healthy food for Stress Free Life: Nutritious and balanced diet is a must to free ourself from the physical and mental diseases and relieve stress

Mushrooms – A highly nutritious food: Mushrooms are rich in minerals, vitamin D (ergosterol), thiamin (B1), riboflavin (B2), niacin (B3), dietary fibre as well as all the essential amino acids and are low in fat and calories.

Gooseberry (Amla) : Rich in Vitamin C: Amla or Gooseberry has many nutritious benefits. The amla has been found to be the most abundant source of Vitamin C in the plant kingdom

Calcium

Among minerals, Calcium is present in the highest amount in the body mostly in the skeleton. Calcium is essential for the formation of bone and teeth, for clotting of blood, contraction of heart and muscle etc. A deficiency can cause ‘Osteoporosis’ in which decalcification of bone occurs. Even minor accidents can cause fractures. In children, a deficiency can cause a decreased rate in growth. Small fish eaten along with bones, skim milk powder etc are excellent sources and milk, milk products like curd, sesame seeds, ragi, green leafy vegetables like carrot leaves, drumstick leaves etc  are other good sources. The daily recommended allowances for calcium is Adults 400-500mg, children between  400- 700 mg.

Iron

A greater part of the Iron in the body is present as Haemoglobin. Iron deficiency causes anaemia and is widely prevalent among children, adolescent girls and expectant and nursing mothers. Cereals are the most important sources of iron for Vegetarians and the other important sources are legumes,  green leafy vegetables and jaggery. Meat, fish and eggs are also important sources of iron. The daily recommended allowances for iron is Adults 20-30mg, children between15-20 mg, pregnant and nursing women need more iron.

Iodine

Iodine is a constituent of thyroxine, the active principle of the thyroid gland. The thyroid gland plays an important role in energy metabolism and in the growth of the body. A deficiency can cause enlargement of thyroid, resulting in the disease called goitre. In children, severe iodine deficiency may result in serious retardation of growth known as cretinism. Iodine requirements for adults are about 0.15 to 0.2 mg daily and for infants and children 0.05 to 0.10 mg daily. This requirement is normally supplied by a well balanced diet and by drinking water except in mountainous regions where the food and water is deficient in iodine. Crude common salt prepared from sea water and sea fish are good sources.

Sodium Chloride (Nacl)

All minerals except Sodium Chloride (Nacl) are usually present in sufficient amounts in a well – balanced diet. Sodium chloride is the only mineral which is taken in more or less pure form in addition to the amount present in natural foods. Salt taken in food is the source of Nacl. The requirements depend on the climate and occupation. People doing heavy work in hot humid climates need more Nacl. A deficiency can cause heat cramps- intense and painful contractions of skeletal muscle. But consumption of excessive amounts of Nacl causes Oedema in protein deficiency and increases blood pressure in hypertension. Foods of animal origin contain more Nacl than those of Vegetable origin. The daily requirements for tropical climates are Adults 10-15 (light work), 20-25 (hard work) and children 5-10g/day.

Potassium

The adult human body contains about 250g of potassium which is present almost entirely in the cells of different tissues, muscles, etc. Only small quantities are present in the extra cellular fluid. Potassium is the major basic of ion of the body cells. The functions of potassium are : Regulation of pH of cell contents, Regulation of the osmotic pressure of cell contents and Potassium ion increases the relaxation of heart muscle which is antagonized by calcium ion. Potassium deficiency causes weakness and muscular paralysis. But Consumption of excessive amounts of potassium also causes the similar symptoms. Deficiency seldom occurs as potassium is present in abundance of foods.

Vitamins are a group of organic substances that are required in minute quantities in the diet in order to maintain good health. A lack of a  particular vitamin results in a deficiency disease. There are six vitamin groups such as Vitamin A, B, C, D, E , K and P.

Vitamins are classified as Fat soluble vitamins and Water soluble vitamins. Fat soluble vitamins include (1)Vitamin A and Carotene ( Provitamin A), (2) Vitamin D – Vitamin D2 (Calciferol, artificial vitamin D) and  Vitamin D3 ( Irradiated dehydrocholesterol), Natural Vitamin D), (3) Vitamin E
and (4) Vitamin K.

Water soluble vitamins include (1) Vitamin B complex – Vitamin B1( thiamine, aneurin), Riboflavin, nicotinic acid and Nicotinamide, Vitamin B6 (Pyridoxin) , Pantotnenic acid, folic acid, Biotin, Choline, P- Amino benzoic acid, Inositol and Vitamin B12 (2) Vitamin C (3) Vitamin P

Minerals are chemical substances such as calcium, sodium, iron and potassium which act as components of main body structures like bones, teeth, blood and soft tissues. They are found in green vegetables, fruits, cereals, nuts, seeds diary products, eggs and fish. A deficiency of minerals can lead to particular conditions. For example deficiency of iron can lead to some forms of anemia.

Vitamins and minerals doesn’t directly provide energy but they contribute to nutrition by allowing chemical reactions to occur normally through out the body. These reactions known as metabolism are responsible for certain functions like converting fats and carbohydrates into energy and utilizing proteins to repair injured tissues by vitamins and the production of blood and bone and transmission of nerve impulses by minerals.

Fat Soluble Vitamins

Vitamin A (retinol) is needed for the normal bone formation, maintenance of skin and tissues. The main sources of vitamin A are fish liver oils, liver of animals, diary products like butter, ghee, milk and eggs.  Green leafy vegetables, red palm oil, carrot, pumpkin  and ripe mango are important sources of carotene. Carotene (Provitamin A) is converted to vitamin A in the intestinal walls. A deficiency causes night blindness and possible total loss of vision, and causes the tissues to be keratinised. Adults and older children require 750mg of Vitamin A and 3000 mg of Carotene daily. But excess of Vitamin A is toxic i.e children receiving daily large doses 30,000 to 1,50,000may have headache, a dry itching sin, swelling and brittleness of bones.

Vitamin D (Calciferol) controls  calcium levels in the blood, prompting increased uptake of the minerals from the digestion of food and hence making it available for  bone growth and repair. The deficiency of Vitamin D causes bone deformities. The dietary sources are fish liver oils (of cod, halibut, shark), fat fish ( sardine, salmon, Herring), egg yolk and dairy products( butter, ghee, milk). D3 (Cholecalciferol) can be formed in the skin  from the sun’s rays. The daily requirement of Vitamin D for adults is about 200 I.U  and for infants, children, pregnant and nursing women it is 400 I.U.  An excess can produce toxic symptoms like loss of appetite, nausea, vomiting etc

Vitamin E comprises several compounds that are essential for the maintenance of cell membranes. It is essential for normal reproduction. The main sources are wheat germ oil, corn germ oil, vegetable oils ( Soy bean, cottonseed, sunflower, ground nut, mustard, coconut etc) cereals and eggs. Daily requirements are 25-30 mg for adults and 10-20mg for children.

Vitamin K or Phylloquinone, a Compound form,  act as a coenzyme in protein synthesis in blood clotting. Inadequate intake of vitamin K by the mother may cause hemorrhagic disease of the new born. The deficiency is rare but if it occurs, the result may be severe bleeding. Green leafy vegetables ( spinach, cabbage, kale), vegetables (cauliflower, soybean, carrots, potatoes), wheat bran, wheat germ etc are good dietary sources.

Water soluble Vitamins

Vitamin B Complex includes B1 (Thiamine), B2 (Riboflavin) B3 (niacin or Nicotinic acid), B6 (Pyroxidine ), Pantotnenic acid, folic acid, Biotin, Choline, P- Amino benzoic acid, Inositol, B12 (Cyanocobalamin) etc. Vitamin B is required for the manufacture of Red blood cells, enzyme activity and for amino acid metabolism.  It is essential to maintain the nerves in healthy condition, normal functioning of the skin and intestinal tract.

The main sources of B1 are dried yeast, rice polishings, wheat germ, whole cereals, liver and is found in minimal quantities in fruits, vegetables, milk etc.; Rich sources of B2, B3, B6, Pntothenic acid, Folic acid , Biotin include liver, dried east, whole and skim milk powders, peanut, rice polishings etc, good sources include meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables, whole cereals etc. Vitamin B12 is present only in foods of animal origin. Liver is the richest source and meat, fish, kidney, brain and eggs are good sources. A deficiency in Vitamin B1, causes ‘Beri Beri’ characterized by numbness, muscle wasting and difficulty in walking; deficiency in vitamin B3 causes ‘Pellagra’, characterized by dermatitis (skin ailment) in the hands, feet and neck, diarrhea and dementia; while  a lack of some of the others can result in Anemia and deterioration of the nervous system.

Vitamin C (ascorbic acid)  is needed for maintenance  of cell walls and connective tissue including blood vessels and tendons. It helps in the rapid healing of wounds and in the absorption of iron. A deficiency causes fragility of skin, blood vessels and tendons characteristics of the disease known as Scurvy. General weakness, spongy bleeding gums, loose teeth, swollen tender joints, hemorrhages in various tissues and under the skin are symptoms. Main sources of vitamin C are citrus fruits and green leafy vegetables (drumstick leaves, coriander leaves, cabbage). Gooseberry and Guava are rich sources. Orange, pineapple, lime juice, cashew fruit, ripe mango, papaya and tomato are good sources. Daily requirements are adults 50 mg and children, between 30-50 mg.

Vitamin P ( Bioflavonoids) is essential along with ascorbic acid (Vitamin C) in preventing capillary fragility. A deficiency causes decreased capillary (vessel) resistance leading to bleeding, accompanied by pain across the shoulders and in the legs. The main sources are fresh fruits  (orange, apple, blackberry, cherry, plum) and vegetables (spinach, tomato, lettuce, cabbage, carrot, cauliflower, pea etc.).

Fiber is derived from plants and is found in fruit, green leafy  and root vegetables, whole meal flour and bread, bran rich food, brown rice, cereals including oats, beans and pulses. Fibre plays a vital role in the digestive process by softening the bile wastes and speeding up the process of elimination of undigested food thus helping to prevent  constipation. The presence of fibre regulates the absorption of fats  and glucose into the bloodstream.

Insufficient consumption of fibre  may lead to the development of Colon cancer and increase levels blood cholesterol. It is recommended that at least five portions(25gms fibre) of vegetables and fruit should be eaten each day to provide necessary vitamins
, minerals and fibre. Increase your fibre intake gradually and as you increase your fibre intake make sure that you increase your fluid intake as well.

Fats are a group of organic compounds that occur naturally in plant and animal cells in the form of lipids, consisting of carbon, hydrogen and oxygen atoms. They are an important energy store, having twice the calorific value than carbohydrates. They are broken down into its constituents parts by enzymes called lipases.   Fats play a vital role in the human body and perform many functions. They are necessary for the absorption and utilization of certain vitamins like A, E, D and K. Fat deposit help to maintain body temperature against outside environmental influences and protects body organs such as the heart and the liver. Fats contain Essential Fatty Acids (EFA) which are essential for maintaining tissues in normal health.  Saturated fats such as cholesterol are found in meat and dairy products, i.e. whole milk, cheese, butter and eggs. Many processed foods have saturated fats added to them and they are widely used in manufacturing. Unsaturated fat are found in vegetable oils like soya bean, mustard, sunflower, ground nut, olive etc and corn, peanuts, seeds, olive, oily fish etc. The fat which should be eaten in excess is the unsaturated variety which is more beneficial. An excess level of saturated fats in the blood tend to raise the level of cholesterol contributing to hardening of the arteries causing strokes and various forms of heart diseases. It is advisable to limit fat intake to no more than 30% of the overall diet.

Proteins are the structural components of the body forming the basis of cells, tissues and organs. They are a large group of organic compounds consisting of carbon, hydrogen, nitrogen
and oxygen atoms. Some contain sulphur and phosphorus also. When the proteins are digested they break down into smaller units called amino acids. Of the 20 basic amino acids 12 can be manufactured by the body and the rest,  called the ‘essential amino acids’ must be obtained from food.

Proteins help to repair worn out or diseased tissues and to build new ones. It is used in the formulation of hormone, enzymes, red blood cells and antibodies. It also provides amino acids necessary for growth of fetus in pregnancy and for the production of milk proteins during lactation. Proteins are widely found in foods derived both from plant and animal sources.  Plant sources include beans, peas, pulses, whole grains, nuts and oil seeds; while red meat, poultry, fish, milk, cheese, yogurt and eggs are obtained from animals. Red meat is a good source of essential amino acids and iron and is traditionally regarded as ‘first class’ protein. But too much consumption of red meat may be harmful as it is a major source of undesirable saturated fat. One can eat more fish or chicken without the fatty skin instead of excess red meat. Vegetarians can obtain plenty of both from plant sources, whole grain cereals and from low fat diary products. A protein deficiency especially in infants and growing children can cause growth retardation, severe wasting of muscle etc.

The dietary requirements of protein depend on age and physiological state.  A part of the dietary protein is utilised or wasted to meet the energy requirements. So calorie intake should be adequate enough to meet the protein need or its maximum utilisation, taking into account the above factor.