Nutrition 101: 30 World’s Most Nutritious Foods You Should Eat!

nutrition and healthy eating

nutrition and healthy eating

What is Human Nutrition?

Human nutrition entails the consumption of nutrients in the required amount for good health and growth.  Poor nutrition results in malnutrition, which is a major cause of disabilities and deaths worldwide. Good nutrition can be achieved by taking all the necessary components through a well-balanced diet.

“You are what you eat.”A healthy diet is also determined by processing, palatability of various foods and availability. Good nutrition has immense benefits to your body including:

  • Boosting your immunity- a healthy diet will lower your risk of obesity, diabetes, cancer and heart disease.
  • Helps in children’s growth and brain development
  • Higher energy levels and better mood- a healthy diet is a healthy brain. A healthy diet is associated with lower cases of depression.
  • Improving your body image

Read about: Whole-foods plant-based diet: Health benefits, risks, weightloss and meal plans

What are Nutrients?

 

Nutrients are molecules obtained from food that organisms need for growth, energy, development, and reproduction. There are seven main classes of nutrients: water, minerals, fiber, carbohydrates, vitamins, fats, and protein. These nutrients are either categorized as macro nutrients or micro nutrients.

Macro nutrients

Nutrition and macro nutrients

They include carbohydrates, water, proteins, fats, and fiber. Your body needs them in relatively large amounts.

  1. Carbohydrates

They provide energy to the body. Carbohydrates can be classified into polysaccharides, disaccharides and, monosaccharides based on the sugar (monomer) units they contain. A monosaccharide is a basic unit.

Simple carbs are quickly absorbed resulting in increased blood-sugar levels. High blood-sugar levels in the blood are linked to cardiovascular diseases. It is therefore important to regulate your intake of carbohydrates. Some foods enriched with carbohydrates include bread, cereal, grains, pasta candy and sugary drinks like soda.

  1. Fats

Fats are classified into unsaturated and unsaturated fats.  A study has discovered that unsaturated fats, intake leads to better health. Monounsaturated fats improve the blood cholesterol levels which could lower the risk of diabetes 2 and heart disease.

Polyunsaturated fats are mostly found in plants. They also improve cholesterol levels in the blood. Omega-3 fatty acids could especially be important for your heart.

Saturated fats, found in animal sources including poultry, red meat, and dairy products should be avoided. Trans-fat which can be naturally found in certain foods in low amounts or from partial hydrogenation (a method of food processing) increases the bad cholesterol in the blood.

  1. Proteins

Proteins are responsible for the cellular structure. They are crucial for tissue formation such as muscles. This explains the intake of protein shake and protein bars by bodybuilders.

A protein molecule contains amino acids whose components are nitrogen and sulphur in others. For the production of new proteins, the body needs amino acids. Some amino acids can be produced in the body bust others come from your diet. Some foods with high levels of protein include fish, eggs, meat, and beans.

  1. Fiber

Dietary fiber is some carbohydrates that the body cannot digest. It is groped in two insoluble and soluble fiber. Cellulose is the main component of insoluble dietary fiber which is insoluble in water.

Soluble dietary fiber includes esters, resistant starches, waxes, and other water-soluble carbohydrates. Legumes, whole grains, vegetables, and fruits are excellent sources of fiber. Fiber is important for better bowel function, weight management, and controlled blood sugar levels.

  1. Water

 60% of the human body weight is water. You need to stay hydrated to achieve maximum body performance. Water helps in various processes such as digestion, regulating body temperature, removing toxins and waste and protecting your joints, spinal cord, and tissues.

Micro nutrients

They include minerals and vitamins.

  1. Vitamins

Vitamins are necessary for healthy growth and development. Your body requires 13 vitamins; Vitamin A, Vitamin C, Vitamin E, Vitamin D, Vitamin K, and the B vitamins. You obtain most of the vitamins from food. Your skin can synthesize Vitamin D when UV radiation is present.

Vitamin deficiency could lead to conditions like scurvy, goitre, osteoporosis, premature aging, and poor immune system. Fresh fruits and vegetables are great sources of vitamins.

2. Minerals

Dietary minerals comprise of chemical elements needed excluding hydrogen, nitrogen, oxygen, and carbon. Minerals are necessary for converting food consumed to energy, strong teeth and bones and controlling your body fluids outside and inside the cells.

Essential and non-essential nutrients

Essential nutrients are the nutrients you get from the food you eat. They are necessary for a healthy life. They include vitamins, fats, minerals, carbohydrates, and proteins.

Non-essential nutrients are still a requirement in your body. They can be synthesized by the body. They include some vitamins, fiber, essential, and cholesterol. In some cases, you may require a daily intake of some non-essential nutrients.

What are Nutritional Requirements?

 

Nutritional requirement is the amount of every nutrient require. They vary for each nutrient, as well as between different life stages and individuals. For instance, men need more calories than women.

Why do nutritional requirements vary among people?

Depending on the function, each nutrient is needed in a certain quantity; vitamin C is required in milligrams (mg), protein in grams (g), and vitamin B12 in micrograms (µg). The individual requirement of various nutrients is dependent on the person’s gender, physical activity, the state of health as well as age. Some people have higher nutritional requirements because they absorb nutrients less efficiently.

The Committee on Medical Aspects of Food and Nutrition Policy (COMA) gave advice in the early 90s which the UK used to estimate the nutritional requirements for different groups. However, COMA has been outdone by SACN- the Scientific Advisory Committee on Nutrition which focuses on nutrients with cause for concern as opposed to reviewing all nutrients at once. The dietary reference values were set for population groups including:

  • Females of different age groups between 11-50+years, during pregnancy and breastfeeding
  • Males of different age groups between 11-50+ years
  • Girls and boys at different stages between 0-10 years
  • Estimated Average Requirement (EAR)

It is the average requirement for a nutrient or energy

  • Dietary Reference Values (DVRs)

Estimated nutritional requirements within a group or a population

  • Reference Nutrient Intake

The required amount of nutrient to meet the needs of a particular group

  • Safe intake

Used in cases of insufficient RNI, LRNI or EAR

  • Men require more energy than women of all ages. During pregnancy, the EAR in women increases in the third trimester. It is therefore recommended that women should use their energy more efficiently in the last 3 months by becoming less active.
  • The energy EARs are based on activity levels and the existing lifestyle among the people. Those with higher EARs have active occupations while those with lower EARs are mostly house-bound.  Energy requirements were seen to vary depending on age, body size, gender and the level of activity.
  • After around 18 years the energy requirements are mostly lower depending on the person’s level of physical activity. By 50 years of age, there is a decline in energy requirements which could be a result of the basal metabolic rate reduction and decreased physical activity.
  • Taking in more energy than you require can lead to weight gain and obesity. Obesity poses a higher risk of developing type-2 diabetes and cardiovascular diseases. Obese people also have a shorter life expectancy.
  • Regular exercise/physical activity together with a healthy diet will help you maintain a healthy weight. If you are trying to lose weight, increase your activity levels and reduce your energy intake.
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In the first 4-6 months, infants obtain all their nutrient requirements from breast milk. However, as the baby continues to grow, their requirements for thiamine, protein, vitamins, chloride, sodium and magnesium increases. They require supplements to meet their nutritional requirements for healthy growth and development.

Children between 1-3 years of age have increased energy requirements since they are growing rapidly and they are active. They need more vitamins excluding vitamin D and all minerals except zinc. They have a lower requirement of proteins.

Between ages 4-6, there is an increase in energy requirements and more protein as well as all vitamins except D and C. They need more minerals excluding iron.

Between 7-10 years, there is an increased requirement for protein, energy, minerals, all vitamins except vitamin A, C, and thiamine.

Between 11-14 years, protein and energy requirements increase significantly. The minerals and vitamins required start to differ between boys and girls.

  • Boys- an increased requirement for all minerals and vitamins
  • Girls- an increased requirement for all minerals especially iron.

Between 15-18 years:

  • Boys- Increased protein, vitamins (niacin, riboflavin, thiamine, B6, B12, A and C), minerals (potassium, magnesium, zinc, selenium, iodine, and copper) and energy requirements. Calcium requirements are constantly high.
  • Girls- Higher requirements for thiamine, energy, protein, phosphorous, niacin, vitamins C, B12 and B6, iodine, copper, selenium, magnesium, zinc, iron and. Potassium. Girls have a lower requirement for calcium and zinc than boys at this age.

For adults between 19-50 years, the energy requirements decline in both genders. Women have a lower requirement for magnesium and iron for men. Most vitamins, proteins, and mineral requirements remain unchanged.

Malnutrition : What You Need To Know

 

Malnutrition refers to excess, imbalanced or deficiency in the intent of nutrients and/or energy.  The two major categories of malnutrition are under nutrition- deficiency of nutrients, and over nutrition- too many nutrients.  Malnutrition can cause serious health conditions such as heart disease, diabetes, stunted growth and vision problems.

What Are The Signs and symptoms of malnutrition?

The signs of malnutrition vary depending on the type. The symptoms of malnutrition can help to determine if your condition is over or under nutrition.

  1. Under nutrition

It is a result of getting inadequate calories, macro nutrients, and protein. Some of its effects are:

  • Irritability
  • Weight loss
  • Dry skin and hair
  • Anxiety and depression
  • Poor concentration
  • Fatigue
  • Sunken eyes and hollow cheeks
  • Loss of muscle mass and fat
  • A swollen stomach

Individuals with under nutrition might have one or a couple of the above signs. Some conditions caused by under nutrition have unique effects.

  • Kwashiorkor

It is caused by an insufficient intake of proteins. Symptoms include wasting, oedema, liver enlargement, steatosis, hypoalbuminemia and depigmentation of hair and skin. Kwashiorkor is distinguished by belly swelling.

  • Marasmus

It is an effect of inadequate energy and protein intake. It is closely associated with famine, food restriction, and anorexia. The main signs of marasmus include severe wasting, minimal subcutaneous fat, extreme muscle wasting, little/no oedema, and abnormal serum albumin levels.

The inadequacy of various macro nutrients may lead to under nutrition. Here are some deficiencies alongside their symptoms

  • Iodine- Goitre (enlarged thyroid glands) a decline in thyroid hormone production, growth and development problems
  • Vitamin A-night blindness, dry eyes and a higher risk of infection
  • Iron-stomach problems, impaired brain function and problems regulating the body temperature
  • Zinc- stunted growth, loss of appetite, diarrhoea, hair loss and delayed healing

If not addressed, under nutrition can lead to death.

  1. Over nutrition

It is caused by over consumption of particular nutrients such as fat and proteins. Weight gain and obesity are the main symptoms of over nutrition. Over nutrition reduces productivity, increases the risk for disability and disease and lowers the life span of a person.

Avoiding fast food and overeating can reduce the cases of over nutrition. Be sure to eat food that is rich in nutrients and lower in calories.

What Are The Major causes of malnutrition?

Malnutrition can be caused by economic, medical and environmental conditions. The major causes of malnutrition include:

  • Digestive problems- Bacterial overgrowth in your gut, celiac disease, and Crohn’s disease are some of the conditions that result in malabsorption
  • Food insecurity- High cost of food or lacking access to food is a common cause of malnutrition in both developed and developing countries
  • High alcohol intake- Heavy usage of alcohol may cause an insufficient intake of nutrients
  • Mental health disorders- People suffering from depression have a greater risk for malnutrition

How to Prevent Malnutrition

 To prevent malnutrition, the underlying issues have to be solved. Schools, government organizations and independent agencies play a role in creating malnutrition awareness.

Nutrition education together with the provision of supplements may help cut down the cases of malnutrition across the globe.

Eating a balanced diet will help you prevent malnutrition. Be sure to seek medical attention if you suspect you could be malnourished.

Cycle of Malnutrition

 

What are Nutritional deficiencies?

Nutritional deficiency occurs when the body lacks adequate amounts of a nutrient. In some cases, the body lacks the ability to absorb specific nutrients even when you consume them. Some nutritional deficiencies include:

 Iron deficiency

This is the most common deficiency in the world today. Iron deficiency leads to anaemia. Anaemia is a blood condition which causes weakness and fatigue among other signs. Iron can be obtained from egg yolks, red meat, and leafy greens. It is used to make the red blood cells which are used to deliver oxygen to the organs.

 Vitamin A deficiency

Vitamin A is important for good optic health and reproductive health. It also makes your immunity stronger.

Inadequate vitamin A causes night blindness. In pregnant women, inadequate vitamin A increases the chances of maternal mortality. Foods rich in vitamin A include eggs, milk, green veggies, oranges, vegetables like carrots, and pumpkins, reddish-yellow fruits like tomato, peaches, and papaya

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Niacin (vitamin B3) deficiency

It helps in the conversion of food to energy in the body. Lack of enough niacin may cause pellagra whose symptoms include skin disorders, diarrhoea, and dementia. Niacin is present in the majority of animal proteins and peanuts.

 Vitamin D deficiency

Based on research, darker skin-toned people have a higher risk for vitamin D inadequacy. Liver, egg yolks, fish liver oils, mushrooms, and fatty fish are some excellent foods with vitamin D. Children with insufficient vitamin D may develop rickets.

Calcium deficiency

Calcium is necessary for healthy teeth and bones. It is also important for the heart, muscles, and nerves to work efficiently. Calcium deficiency does not reflect signs immediately. However, it is dangerous to your health.

The common sources of calcium include small bony fish, dairy products and calcium-set tofu.

Magnesium deficiency

Personality changes, loss of appetite, muscle spasms and poor coordination are some symptoms of inadequate magnesium.

Magnesium can be sourced from nuts, soybeans, dark chocolate, and leafy green vegetables.

How to treat nutritional deficiency

Nutritional deficiencies can be diagnosed through blood tests or a review of your eating habits. The treatment depends on the severity and the type of deficiency.  The doctor may recommend

  • Dietary changes

You need a change of diet. If a deficiency is severe, you may need a dietitian who will recommend the necessary changes needed on your diet.

  • Supplements

You may need supplements to aid in the absorption of nutrients in the body. For instance, your doctor might advise you to take vitamin D and calcium supplements during winter.

  • Parenteral administration

In extreme cases of nutrition deficiency, the body might not respond to oral intake of nutrients. They, therefore, have to be given through the muscles or the veins which are usually carried out at the hospital.

Vegetarians, children, the elderly and young women are at a greater risk of various deficiencies. To prevent nutritional deficiency, eat nutrient-dense foods from both animals and plants.

30 World’s Most Nutritious foods

most nutritious foods

There is no specific food that can provide the optimal nutritional balance required by the body, apart from breast milk. A balance of nutritious foods that contain the recommended nutrient amount is secret to good health.

Like the 33 best brain foods covered in our previous article, there are also foods generally considered to be the most nutritious. Scientists listed the 100 world’s most nutritious foods after studying more than 1000 foods. They assigned each food a nutritional score based on its likelihood to meet daily nutritional needs when combined with others. The world’s 30 most nutritious foods include.

  1. Almonds

They are a major source of mono-unsaturated acids. Almonds promote your heart health and could help with diabetes.

Nutritional Score: 97

  1. Cherimoya

This sweet, fleshy fruit is rich in potassium, Vitamins B2, B1, C, A, and sugar.

Nutritional score: 96

  1. Ocean Perch

Also known as rockfish, the Atlantic species has minimal saturated fats and high amounts of protein.

Nutritional score: 89

  1. Flatfish

It contains no mercury. Flatfish is a major source of vitamin B1.

Nutritional score: 88

  1. Chia Seeds

They are a great source of protein, dietary fiber, vitamins, phenolic acid, and a-linolenic acid.

Nutritional score: 85

  1. Pumpkin Seeds

Pumpkin seeds are one of the richest sources of manganese and iron

  1. Swiss chard

It is a rare source of betalains which may have major health properties.

Nutritional score: 78

  1. Pork fat

Pork fat is a great source of minerals and B vitamins. It is healthier and more unsaturated than beef and lamb fat.

Nutritional score: 73

  1. Beet greens

The beetroot leaves are high in iron, calcium, B vitamins and Vitamin K.

Nutritional score: 70

  1. Snapper

It is among the marine fish families. The red snapper is the most known. It is nutritious but may carry some dangerous toxins.

Nutritional score: 69

  1. Dried parsley

It contains fluoride, boron, and calcium which are essential for healthy teeth and bones.

Nutritional score: 69

  1. Celery flakes

When dried and flaked, celery is rich in amino acids, minerals, and vitamins.

Nutritional score: 68

  1. Watercress

Watercress grows as a wild-plant in flowing water. The unique vegetable was eaten in ancient times as a solution for mineral deficiency.

Nutritional score: 68

  1. Tangerines

The citrus fruit is high in vitamin A, sugar and the carotenoid cryptoxanthin.

Nutritional score: 67

  1. Green peas

Green peas are a source of dietary fiber, zinc, and iron, magnesium, phosphorous and copper.

Nutritional score: 67

  1. Pike

It is a freshwater predatory fish.  Although it’s nutritious, it may contain mercury and therefore not recommended for pregnant women.

Nutritional score: 65

  1. Alaska Pollock

It is usually found in the Gulf of Alaska and the Bering Sea. Its fat content is less than 1%.

Nutritional score: 65

  1. Green onion

They are also known as spring onions. They are rich in vitamin K, phosphorous, magnesium and copper.

Nutritional score: 65

  1. Red cabbage

It is a good source of vitamins.

Nutritional score: 65

  1. Pacific cod

It is related to the Atlantic cod. Pacific cod livers are an excellent source of fish oil which contains vitamin D and fatty acids.

Nutritional score: 64

  1. Scallops

It’s a shellfish high in sodium, potassium, protein and fatty acids, and low in fat.

Nutritional score: 64

  1. Pink grapefruit

It has a high accumulation of lycopene and carotenoid pigments.

Nutritional score: 64

  1. Dandelion greens

They are a major source of calcium, vitamin C and vitamin A.

Nutritional score: 64

  1. Frozen spinach

Freezing spinach prevents the nutrients from degrading. Frozen spinach contains folate, magnesium, the carotenoids, and beta carotene and vitamin A.

Nutritional score: 63

  1. Chili powder

It contains carotenoids, phenolic compounds, and vitamins A.C and E.

Nutritional score: 63

  1. Basil

The herb is well-known for its traditional use for heart protection. It may have antibacterial and antifungal properties.

Nutritional score: 63

  1. Collards

It is one of the most nutritious salad leaves.

Nutritional score: 63

  1. Clams

It is a type of lean shellfish. It is rich in protein. It is often cooked lightly. However, be cautious to prevent food poisoning.

Nutritional score: 62

  1. Chili peppers

They are high in carotenoid, capsaicinoids as well as ascorbic acid antioxidants

Nutritional score: 62

  1. Broccoli raab

It is different from broccoli.  It has smaller flowers and thinner stems.

Nutritional score: 62

What are the best foods for nutrition?

Understanding which foods are beneficial to your health is very important. There are many diets claimed to aid in weight loss but it is risky for your health. Here is a list of the healthiest foods based on sources and surveys across Western Europe and the United States.

Greens, berries, and fruits

They are easy to incorporate into an existing diet.

  1. Sweet potatoes

They are great sources of potassium, vitamin C, vitamin A, dietary fiber and vitamin B6. According to a research done by the Centre for Science in the Public Interest, sweet potatoes have the highest nutritional value compared to other vegetables when iron, vitamin C and A, complex carbohydrates, protein, and calcium were considered.

  1. Blueberries

Blueberries contain high levels of antioxidants and phytonutrients. Phytonutrients are not essential for human survival, but they may boost immunity and help the body function well. A Harvard Medical School study shows that older people who consume a lot of strawberries and blueberries have a lower risk of cognitive decline compared to older people who did not.

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Another research carried out by Texas Woman‘s University scientists claimed that blueberries might help prevent obesity. Blueberries have abundant plant polyphenols which are found to reduce the development of the fat cells. They also induce the breakdown of fat and lipids.

  1. Broccoli

Broccoli is high in potassium, folate, fiber, calcium, and phytonutrients. Phytonutrients reduce the risk of development of various cancers, diabetes, and heart disease. Broccoli should be eaten raw or steamed lightly for maximum health benefits. Overcooking may destroy most of the nutrients.

  1. Leafy green vegetables

The consumption of dark-leafy vegetables including cabbage and spinach could greatly lower your risk of suffering from type 2 diabetes.  However, more research should be conducted for further investigations

For instance, spinach provides vitamins B6, K, C, E and A, selenium, iron, magnesium, potassium, copper, betain, antioxidants, niacin, calcium, folic acid, and manganese.

  1. Apples

Apples are rich in antioxidants which fight free radicals.  Free radicals may cause damage when generated in the body. Based on some animal studies, apples might increase the longevity of a person.

  1. Avocado

Avocados have high amounts of healthy fats, fiber, vitamin E, K and B vitamins. According to research, eating avocados regularly lowers the cholesterol levels in your blood. Ohio State University researchers found that avocados contain nutrients that stop the oral cells cancer and could even destroy some pre-cancerous cells.

  1. Kale

Kale is an excellent source of vitamin C, vitamin K, Kale can be included in smoothies or steamed for good nutrition.

Grains, nut, and pulses

Some of the best grains, nuts, and pulses include:

  1. Oatmeal

Oatmeal is derived from the ground or rolled oats. The cereal contains soluble fiber which lowers cholesterol levels. A study carried out by the Food and Drug Administration shows that oats alongside a low-fat diet results in cardiovascular health. Oats are an excellent source of folate, omega -3 fatty acids, B vitamins, and potassium.

  1. Almonds

They are the tree nuts with the highest level of dietary fiber. They also contain calcium, riboflavin, magnesium and Vitamin E. According to a Nutrition Reviews publishing, almonds may help maintain healthy levels of cholesterol.

  1. Lentils

Lentils have a lengthy cooking time. The seeds can also be sprouted to feed on as a healthy snack. Lentils promote a healthy heart.

  1. Brazil nut

Brazil nuts are rich in carbs and proteins. They also contain zinc, vitamin E, thiamine and magnesium. They are very rich in selenium, which maintains thyroid function.

Meat, fish, and eggs

Most people find it challenging to select the healthiest sources of proteins. Listed are among the best animal-based sources.

  1. Oily fish

Salmon, herring, mackerel, trout, anchovies, and sardines are some examples of oily fish. They generally have oil around the gut and in the tissues. Oily fish is good for the nervous system as well as for the heart.  They also contain vitamins D and A. Oily fish are recommended for inflammatory conditions like arthritis.

  1. Eggs

Eggs are an excellent source of protein. They also contain vitamins B2 and B 12 and leucine, an essential amino acid. The egg yolk contains most of the nutrients including cholesterol and fat. However, eggs don’t heighten the risk of cardiovascular disease.

  1. Chicken

Chicken is a major source of protein. The cooking method determines how healthy the chicken is. Deep-fried chicken contains plenty of fat.  Chicken skin should be removed to eliminate high-fat levels.

Healthy Eating Tips: How To eat your way to a healthful diet

 

A healthy diet is simply eating the required food in the right proportion. A healthy diet reduces your risk for many medical problems. Here are important tips to make your diet more healthful

  • Avoid processed and eat fresh

Processed foods contain additional ingredients such as flavors and dyes. They are more likely to be energy-rich with little nutrition value. Fresh foods and whole grains contain numerous nutrients which are important for a healthful diet. High intake of processed foods increases your risk of diabetes and heart disease.

  • Manage the portion size

To avoid weight gain, you should consume the energy your body requires. Pay attention to the number of calories per serving to ensure you maintain a healthy weight.

  • Add vitamin D and calcium in your diet

Calcium is important for healthy bones and teeth. Vitamin D allows the absorption of calcium in the body. White beans, soybeans, collard greens, and dairy products are excellent sources of calcium. Sunlight helps the body to synthesize vitamin D. Exposing the bare skin to sunlight every day can help you maintain the required levels of vitamin D and calcium.

  • Avoid added sugars

Adding artificial sugars to drinks and food adds zero or little nutritional value. Replace sweets and cakes with fruit. Swap sodas for water or iced tea. Limit alcohol intake to avoid excess calories.

  • More potassium, less sodium

Sodium, mainly found in salt is associated with high blood pressure due to increased water retention.  Potassium can counteract the effects of salt. Butternut squash, bananas, and tuna are some rich sources of potassium.

Salt is one of the major additives in processed foods. Therefore, you should limit your intake of refined food. You could try using herbs like cayenne, basil, garlic, oregano, rosemary and paprika to replace salt for flavor.

  • Omit animal fats from your diet

Animal fats are mostly unsaturated fats which could raise the levels of bad cholesterol posing the higher risk for heart disease. Unsaturated fats can be obtained from nuts and oily fish. To reduce unhealthy fats in your diet:

  1. Boil or grill meat. It is healthier than frying
  2. Select low-fat meat
  3. Use vegetable oil instead of animal fat
  4. Cook chicken without skin
  5. Serve legumes, nuts, beans or oily fish to in place of some meat servings.

There is no specific perfect diet that can work for every persons nutrition. The nutritional requirements vary from person to person. To attain a healthy diet, it is important to eat food that will help you thrive. Many diets have the ability to keep you alive but they might not be good for you in the long term.

Reference Sites: 

Wikipedia

Nutrition.org.uk

Youtube

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