How Wholesome Eating Can Reverse Nutritional Disorders?

“We are what we eat”- this says it all. Our eating habits are reflected on our skin, hair, body and our overall wellbeing. The food that we eat is the main source of nutrients for our body. Deficiency of nutrients can lead to various illnesses and disorders.

Let’s consider the ways nutrients can enhance our health. 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 a risk of having nutritional deficiencies. Nutritional disorders can be categorized into-

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 affects 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 gluten allergy, Rice, quinoa, amaranth are the best gluten-free wholesome food grains. Daawat is the best long-grain 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. Probiotic supplements can be taken after consultation with a doctor. 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 organic basmati 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. Fill your daily meals with fresh fruits, vegetables, nuts, seeds, wholefood grains and natural beverages. Focus on eating that restores optimum health and wellbeing.

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Created on Dec 27th 2018 04:09. Viewed 712 times.

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