A Beginner’s Guide to Wholesome Diet

by Rohit Bumrah Writter

What we eat gets reflected on our skin, hair, and body. Food can either nourish or harm our body. Malnutritional can lead to various illnesses and disorders.

Recommended Daily Allowance (RDA) is the average daily intake enough to meet the nutrition requirement of a healthy person. Anyone consuming lesser than the RDA levels is at risk of having nutritional deficiencies. The major types of nutritional disorders are-

Vitamin and mineral deficiency disorders leading to keratomalacia, beriberi, scurvy, rickets, pellagra, etc. Inflammatory and autoimmune diseases like arthritis, vasculitis, scleroderma, celiac disease, multiple sclerosis, type 1 diabetes, etc. Malnutrition disorders which affect all age groups. Lifestyle-related disorders like cancer, obesity, osteoporosis, depression, etc. Iodine deficiency disorders leading to goiter, etc. Regular intake of fresh fruits and vegetables can reverse any vitamin deficiency. RDA advises 2 servings of fruits and three servings of vegetables daily. Seasonal fruits like mango, watermelon, pineapple, pear, apricots, plums have high levels of anti-oxidants. Vitamin B12 is a crucial vitamin present in meat and dairy products. Vitamin B12 supplement is often recommended for vegetarians and vegans. Include a serving of nuts and seeds in your diet to boost your mineral levels. Add pumpkin seeds and watermelon seeds to your bowl of cereal every day. Nuts like walnuts, almonds, and cashew are the best source of trace minerals and omega 3 fatty acids. Flax seeds and chia seeds are the best plant-based source of omega 3 fatty acids. Beans and lentils are also rich in essential minerals. For people suffering from a gluten allergy, Rice, quinoa, amaranth are the best gluten-free wholesome food grains. Daawat produces the best quality brown rice in India.

Maintaining a healthy gut is crucial for the absorption of vitamins, minerals, etc. Natural sources of probiotics are yogurt, curd, sauerkraut, etc. Brown rice benefits health in various ways. Ginger can help reduce any stomach inflammations, acidity, and ulcers. Plant-based milk sources like soymilk, almond milk, etc. are a better alternative for lactose intolerant people. Choose wholesome food grains like brown rice, quinoa, oats instead of refined flour. Autoimmune disorders can be reversed by strengthening the immune system of the body. Orange, lime, red bell peppers, broccoli, garlic, ginger, spinach, almonds, turmeric, papaya, and kiwi can help to boost your immune system. Raw turmeric is an anti-inflammatory root, used in the treatment of rheumatoid arthritis. A healthy balanced diet rich in vitamins, minerals, fiber, antioxidants can help in treating all malnutritional disorders.

In the 21st century, lifestyle-related disorders are very common. High levels of stress, lack of rest, exercise and addictions like smoking and drinking contribute to terminal illness like cancer, mental disorders, depression. Sedentary lifestyle and consumption of junk food are leading to obesity and overweight issues. Daily exercise like running, power walk, aerobics can help to address this problem. Iodine deficiency disorders can be prevented with daily intake of 1 teaspoon of iodized salt. Eliminate sugary food, refined flour, preservatives, and processed food from your diet. Include fresh fruits, vegetables, nuts, seeds, wholefood grains in your daily meals.