there is a lot of talk about vitamins and minerals but the question
is what exactly are these, what do they do for me and where are
they found. They are found within the food we eat. They are not
food!!! (Please don’t think that you can eat vitamin, mineral
tablets instead of food.) They don’t provide calories or energy
but they are the oil in the machinery of my body.
If I don’t
oil the hinges of my door, the door will still open and shut but
not smoothly. It will creak. Similarly even without adequate minerals
and vitamins my body will function but not smoothly, not efficiently.
Minerals- calcium, sodium, potassium, zinc, manganese, cobalt, iron,
etc., and vitamins A,
B, C, D, E, and K are all distributed in tiny amounts all through
the various groups of foods that we eat. The greatest secret to
getting a good supply of minerals and vitamins is to ensure that
you never skip meals, that you eat 3 regular meals daily and that
all meals must be properly balanced.
fruits for breakfast, only soup or salad for dinner or only a glass
of milk at night are just foods, not meals. Every meal must have
a carbohydrate food- bread, cereal, rice, chapatti etc., plus a
protein like milk, curd, dhal, pulse, egg, non-veg etc., Along with
this plenty of fresh salad, fruits and regular cooked vegetables
must be added. Today one of the greatest nutritional deficiencies
in the world and specially in India is iron deficiency anemia. Earlier
it was prevalent among the very poor and, slum dwellers. Today it
is highly prevalent among the rich and obese.
The reason is
that the most popular method of weight control is to skip meals
or go on a fad diet of only soups, only salads, only protein etc.
If your iron intake goes down, your hemoglobin level in the blood
or blood count goes down and you become tired easily, sleepy, lethargic
and have poor concentration. Another great deficiency today is calcium
deficiency. It is more prevalent as many have cut down or cut out
milk/curd intake for various reasons and theories. Whole wheat,
channa, dhals, fish, chicken and beef are good sources of iron,
eating a fresh salad with lunch and dinner helps to increase the
iron absorption into the body.
note you need about 500mg calcium daily and there is no source other
than milk/curd that can give you this on a daily basis. We need
the milk, all should drink atleast ½ liter milk/curd daily.
But we don’t need the fat so skim thoroughly or use ready
skimmed milk. Today dental problems are many as people have very
poor teeth and also there are perpetual complaints of joints, neck,
spine, knees and osteoporosis.
are also very important. They are catalysts in many important processes
of the body e.g. you have consumed calcium but there is insufficient
vitamin D. The calcium will not be absorbed. You have the iron but
you need vitamin B and C to have it absorbed into the body efficiently.
Here is a check list to help
you ensure a good vitamins, minerals intake daily.
- 2 Fresh fruits
- 2 Salads - one at lunch and
one at dinner
- 2 Serving Dhal/pulses - one
at lunch and one at dinner
- 2-3 glasses skimmed Milk/curd
And top it up
with 2-3 liters water and a 20-30 minutes walk to keep you efficient