7 essential nutrients

 Carbohydrates are your body’s primary source of energy. Our digestive system breaks it
down into glucose which can be immediately used by our body or stored. They are usually
found in food as sugars, fibres and starches. There are many types of carbs some good like
whole grains and brown rice and some bad such as white bread and cookies.

 Fats are necessary to sustain a healthy body. Certain types of fat can be produced by the
body, whereas others must be obtained through diet. There are two kinds of fats, fats
produced by animals which are solid and then liquid fats produced by flowers in the form of
oil. They are used to build cell membranes, tissues and even the brain. If it is not used
completely it serves as a building block and stores energy. Some examples are red meat,
butter, cheese and ice cream.

 Proteins play a critical role in the body. They do most of the work in cells and are required for
the structure, function and regulation of the body’s tissues and organs; play an important
role in producing antibodies and are the basis of skin and hair; and are needed for growth
and for repairing any damage due to illness or an accident. They can be found in fish, eggs,
beans and dairy products etc.

 Vitamins are a group of substances that are needed for normal cell function, growth, building
immune system and development. There are many types of vitamins some of which are
vitamin A, C and D. Each vitamin has at least 1 or more functions such as vitamin A which not
only increases resistance against diseases but also helps us see in the dark. Vitamin C helps
prevent scurvy in which bleeding occurs in the gums, between joints and under the skin. On
the other hand, vitamin D helps take up calcium from food to make bones and teeth strong
and prevent rickets in which bones become soft. Good sources of vitamins are milk, lemon,
sunlight, egg yolk etc.

 Our bodies need a total of 20 different minerals some more than others such as iron and
calcium. Calcium has a number of different functions such as building strong bones and teeth
and regulating muscle contraction including the heartbeat. Iron helps in oxygenating the
blood, converting blood sugar to energy and prevents anemia. They are mostly found in
cereals, dried fruits, dairy etc.

 Fibers is mainly a carbohydrate and it is made up of compounds of plants, cellulose which

makes the cell walls. Its main role is to keep the digestive system healthy. Some examples are
broccoli, whole grain, beans and oats etc.

 Our body is made up of 70% water. It allows chemical reactions in cells which keeps us alive.
It is also present in blood for transporting all other blood components around the body. it
also cools down the body by evaporating sweat.
 monday tuesday wednesday thursday friday saturday sunday

breakfast Eggs and Milk Coleslaw Croissant Dried Milk and Coffee
toast and sandwich fruits bread And
cereal and biscuits
nuts
lunch vegetable Chicken Fish curry Mutton Roti Cauliflowe Chocolate
pasta biryani stew and r stew cake
minced
meat
dinner Chicken Okra Daal and Fruit Taro Burger and Billy ka
soup stew rice salad root fries paw
stew

5 foods:

Chocolate:

 contains endorphin which boost happiness

 has antioxidants and flavanols which prevent damage to neurons by free radicals

fish:

 contain omega-3 fatty acids in large amounts

 they are said to fight depression
 it is important for brain development

Green vegetables:

 source of hydration
 antioxidants
 contain folate which result in more serotonin release in the body
 low serotonin levels lead to depression and higher leads to happiness

Chicken

 Chicken is not only a good source of protein but also rich in essential nutrients that are
crucial for our mental health. One of these nutrients is vitamin B6. This vitamin is involved in
the production of serotonin, a neurotransmitter that regulates mood, sleep, and appetite
 The impact of omega-3 fatty acids in chicken on brain health
 a rich source of protein and tryptophan
 Omega-3 fatty acids have been shown to reduce inflammation in the brain, improve cognitive
function, and even protect against age-related cognitive decline. Including chicken in our diet
can help ensure that we are getting an adequate amount of these beneficial fats.
 The role of chicken in reducing stress and anxiety
  Chicken contains amino acids, such as glycine and glutamine, that have been found to have
calming effects on the nervous system. These amino acids can help reduce anxiety and
promote a sense of relaxation.

Bananas:

 bananas contain an amino acid called tryptophan.

 Your body uses tryptophan to produce 5-HTP, the compound that makes serotonin and
melatonin, two mood and sleep-regulating neurotransmitters.
 Bananas also contain magnesium, which further increases sleepiness, making them a great
bedtime or midnight snack.

HEALTH AND WELL BEING TO THE COMMUNITY:

Benefits of healthy living:

1. Prevents diseases:
 dietary changes can prevent deficiency diseases
 immune system is stronger with a balanced diet
 exercise can alleviate health issues and make the body active
2. Saves money:
 If you are living healthy you are less likely to require visits to the doctor thus saving
money that would otherwise be spent on medicine or checkups.
3. Lengthens life span:
 If you have maintained a healthy weight, are regularly active and have never smoked
before you could live up to more than an average person.
4. Good for the environment:
 Eating less processed food means there will be less demand for it. Processed food is
prepared through methods which may require raw materials from natural sources
which may be endangered or produced toxic waste material.
 Cutting down on beef can decrease the need for large herd of cows. This would
decrease the amount of methane gas released by cows which is a big contributor to
green house gasses
 Bicycling or walking short distances instead of using cars is not only good for our
health but can cut down on car emissions
5. Mental health:
 Better physical health can lead to you having better mental stability.
 If your healthy you have a better self-image and reduces self-loathing
 Many foods if included in a balanced can improve depression

HOW CAN YOU IMPROVE YOUR PHYSICAL HEALTH:

1. Having a balanced diet and receiving all the nutrients your body requires.
2. Adding physical activities in your sedentary life.
3. Taking care of yours and others mental health.
4. Improve your sleep schedule.
5. Consulting a medical professional for further health benefits.