Why do we eat food? The answer varies from time to time and situation to situation. We eat food because we feel hungry or, to enjoy the occasion. Often we don’t bother about our body essentials. Do you know, how many calories we need to be active in a day? It’s 2000 Calories. And in that, we need to have specific proportions of each nutrient. Let’s check out.
The following table depicts the essential nutrients we need per day.
Apart from this, we should drink at least 6 to 8 glasses of water, and also should have an intake of essential vitamins that we will discuss in following contents.
|Vitamin A||700 Micrograms|
|Vitamin B Complex||30 Micrograms (Differs with types)|
|Vitamin C||75 Milligrams|
|Vitamin D||80 Micrograms|
|Vitamin E||15 Micrograms|
|Vitamin K||90 Micrograms|
1. Vitamin A
There are two major forms of Vitamin A.
Essential for reproduction, immune system, bone, and tooth development, production of growth hormone, formation of RBC, vision, and mucus secretion, hair and nail growth.
Mainly animal sources like cod liver oil, beef, pork, chicken, turkey, fish livers, egg, cheese and milk.
As the name says, it gives colors to vegetables, for eg. Orange color in carrots. It has powerful anti oxidant functions.
Mainly plant source like carrot, sweet potatoes, mangoes, apricot, cantaloupe, broccoli, pumpkin, sprouts, parsley and mustard green.
Blindness, Dry Eyes and skin, and Skin rashes.