Components Of A Healthy Die

Components Of A Healthy Diet And Their Sources [2019 Update]

Components of a healthy diet and their sources

A healthy diet consists of a balanced way to take all the nutrients in the right amount. The total 5 nutrients a body needs are: Protein, Carbohydrates, Fats, Vitamins and Minerals, and Fiber. The Fiber is the nutrient that is needed the least but is an integral part of the diet. Without Fiber in the diet all that is eaten becomes difficult to pass out from the body. Fiber is important for the proper bowel movements and thus needs to be taken in the diet in routine. After Fiber lets discuss about the rest of the nutrients that should be taken for a healthy diet.

What is a healthy diet?

We will talk about this with respect to ‘how its benefit for women?‘. To make you through the day with your busy lives and making sure that no health issue or disease occurs you will have to take nutrient-rich foods.

Iron-rich foods

Iron is one of the most important ingredients a woman needs. Iron is the key component in the blood which is needed for the production of hemoglobin. In female, before menopause is reached the need is more. The foods that provide iron are chicken, turkey, pork, red meat, fish, beans, spinach, lentils and ready to eat cereals. Iron rich foods will allow you to have better blood flow. The deficiency of iron will cause anemia which can result to yellowness and shortness of breath. Almost more than half of the women in this world suffer from anemia since the blood lost every month is never compensated by them by taking more iron. Anemia in the start is nothing severe but with time it can be intense. To avoid this the right amount of iron needs to be taken. The best source of iron that can be eaten everyday easily is an Apple.With iron the diet must also contain Vitamin C since the iron will be wasted if Vitamin C is not present to direct it for the production of hemoglobin.


Folic acid is a lesser known nutrient. It is not part of the nutrients list. Folic acid is although not directly important for a woman but when she is in her puberty in which she can reproduce the need of folic acid is there since without folic acid the risk of birth defects increase in the child. The requirement of folic acid for a normal woman who is not with child is 400 micrograms. This can be fulfilled by taking the normal foods containing folic acid such as leafy green vegetables, citrus fruits, peas and beans. When you take these the quantity of Vitamin B will increase in your body and you might not have to take supplements for such. If you want to take a diet with maximum folic acid content you should go for rice, bread and the breakfast cereals. To fulfill the needs of any nutrient the diet should be enough, a healthy diet. But in the case that the diet is not helping you maintain the required need of the particular nutrient you can always opt for the supplements. This need is seen mostly in women who are pregnant or who are breast-feeding their newborns. It is because at that time the need for folic acid becomes more that is almost 500-600 micrograms and to meet the requirement just the food is not enough. But it is not advised to take folic acid supplements without prescribing of a physician since while the deficiency of folic acid causes birth defects the excess of folic acid can have severe effects on both the mother and the child thus a proper checkup is necessary where the physician gives you the supplements himself.

Calcium and Vitamin D

Calcium is an important nutrient for the formation and the maintenance of bones and teeth. It is needed by each gender but the women need it more. Calcium is also needed to direct the iron from the diet to the place it should be for the production of blood. Calcium deficiency can lead to a disease called osteoporosis.In this the bones become very weak and thus break easily. A diet for calcium will include milk, cheese, yogurt, juices and cereals. With calcium vitamin D is also important for the bones since vitamin D directs the calcium towards the bones. For getting the right amount of Vitamin D the foods you must be targeting are fish, eggs, yogurt and some juices. Like folic acid the need for these nutrients increase during pregnancy and thus the chances of taking supplements increase. Supplements are even taken without pregnancy if the woman is working as a housewife or working from home because in that case the exposure to sunlight is minimum and deficiency of vitamin D occurs.

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