Importance of balanced nutrition

General
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Nutrition is the intake of food that provides all essential nutrients and energy in adequate amounts to meet the body’s needs for growth, maintenance, and health, and to prevent malnutrition and diet-related diseases.
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Vitamin deficiency:

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Vitamins are required in small amounts, but their deficiency leads to specific deficiency diseases because they regulate metabolism, immunity, vision, and nervous system functions.

Vitamin
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  1. Vitamin A deficiency → Night blindness, dry eyes, poor immunity
  2. Vitamin B1 (Thiamine) → Beriberi (muscle weakness, nerve problems)
  3. Vitamin B3 (Niacin) → Pellagra (dermatitis, diarrhea, dementia)
  4. Vitamin B12 / Folic acid → Megaloblastic anemia, nerve damage
  5. Vitamin C deficiency → Scurvy (bleeding gums, delayed wound healing)
  6. Vitamin D deficiency → Rickets (children), Osteomalacia (adults) causing soft and weak bones

Mineral deficiency:

Minerals are essential for bone formation, blood production, nerve conduction, and enzyme activity. Deficiency affects major body system

Mineral deficiency
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  1. Iron deficiency → Anemia (fatigue, pale skin, breathlessness)
  2. Calcium deficiency → Weak bones, osteoporosis, fractures
  3. Iodine deficiency → Goiter, mental retardation in children
  4. Zinc deficiency → Poor immunity, delayed wound healing, growth retardation
  5. Magnesium deficiency → Muscle cramps, irregular heartbeat

Dietary Fiber Deficiency:

Dietary fiber is the indigestible part of plant foods that passes through the digestive system largely unchanged and helps in proper digestion, bowel movement, and maintenance of gut health.
**Fiber intake:**25–30 g/day

Fiber
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  1. Constipation
  2. Indigestion and bloating
  3. Increased risk of piles (hemorrhoids)
  4. Higher cholesterol and blood sugar levels
  5. Increased risk of colon diseases

Protein Deficiency:

Protein deficiency affects growth, tissue repair, immunity, and muscle mass. It is common in children with inadequate diets.
**Protein intake:**0.8–1 g per kg body weight/day
Example: 60 kg → 48–60 g/day

Protein deficiency
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Kwashiorkor : Edema, pot belly, hair discoloration, poor growth
Marasmus:Extreme weight loss, muscle wasting, weakness
Everyone should follow healthy and nutritious food habits because proper nutrition is essential for the normal functioning of the body, physical strength, mental well-being, and disease prevention.

MBH/AB

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Rightly said, following a well balanced diet rich in both macronutrients and micronutrients significantly optimises physiological function and prevents from chronic diseases.

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Absolutely right. Balanced nutrition is fundamental to long term health.