New Delhi. Health Tips:  Unhealthy lifestyle and food habits have a direct impact on health. To stay fit, avoid diseases and remain energetic, it is important that the diet is not only healthy but also balanced. There are some vitamins and minerals that our body needs daily because they work to run many functions of the body. Their deficiency can make you a victim of many diseases. For children, food without nutrients can hinder their development. 

Nutritious food does not at all mean expensive food. There are many food items in our home itself, which can prove to be helpful in keeping the body healthy. Let us know about those nutrients which are very important for the body.

1. Protein

It is a macronutrient.

Kaam – Increases immunity and helps in the development of muscles, bones, skin and hair.

Sources - Milk, yogurt, lentils, beans, nuts, eggs, fish, meat, chicken, seafood. Paneer is also a very good option for vegetarians.

2. Carbohydrates

It is the main source of energy for performing daily tasks.

Work – It is helpful in improving the immune system, brain functioning, nervous system and digestive system.

Sources – Fruits, vegetables, brown rice, oats, pasta, bread etc.

3. Vitamins

Function : Strengthens the immune system, keeps the skin healthy and is useful in calcium absorption.

Sources – Cheese, whole grains, pulses, nuts and fresh yellow and green fruits and vegetables.

4. Healthy Fats

Providing energy like proteins and carbohydrates

Work – essential for brain and heart health

Sources - Good fat is present in soybeans, soy milk, corn, cheese. Eggs, fish, almonds, cashews, walnuts, vegetable oil, healthy seeds, avocado, coconut.

5. Minerals

Iron, magnesium, calcium, phosphorus, sodium, potassium, fluoride are included in these.

Kaam- Increases immunity and keeps the brain healthy.

Sources - Whole grains, soybean, leafy vegetables like spinach, beans, dairy products, iodised salt, dry fruits and seeds.