Healthy Living Life

Healthy living life is important that keep us live longer. being healthy is eating right and exercising to keep body fit from a poor healthy life. a person should try eat at least a portion of the six major food group. living a diet and lifestyle can help a person live a long healthy life. 
 to keep a healthy life , you must know the nutrition of food.

List of nutrition

Vitamin C

Vitamin C helps form a cement-like material between our cells. We need vitamin C to heal cuts, wounds, and burns. When we don't get enough vitamin C the "cement" between cells loses its strength and can cause us to bleed easily. It may show up as bleeding gums or bruises. Getting enough vitamins C may also help in preventing certain types of cancer.

Vitamin C is found in many fresh fruits like the oranges, lemons, limes, grapefruit, cantaloupes, mangoes, papayas, and their juices. Vegetables such as bean sprouts, green peppers, plantains, broccoli and greens like kale and poke greens are also good sources of vitamin C.

Vitamin C is not stored in the body. When we eat too much of the vitamin we get rid of it in our urine. Therefore, we need some vitamin C every day.

Vitamin A

Vitamin A keeps your skin smooth and the linings of your mouth, nose, throat, lungs, and intestines healthy. Vitamin A is also needed for healthy eyes. It forms the part of the eye that helps you to see in dim light. People who do not get enough vitamin A may have a hard time seeing at night. This is called night blindness. Vitamin A may also help prevent certain types of cancer.

You can get vitamin A from both plant foods and animal foods. It is found in the fats and oils of these foods and is stored in the fat cells in your body. Dark orange and green vegetables and fruits like carrots, kale, turnip greens and other dark greens, broccoli, red and green peppers, pumpkin, sweet potatoes, winter squash, cantaloupe and peaches are all good sources of this vitamin. Animal foods, such as egg yolks, milk, cheese and liver are good sources, too.

Protein

Most all the parts of our bodies are made from protein: hair, skin, blood, organs, and muscles. It is needed for cells to grow. It also repairs or replaces healthy cells and tissues. Protein in food gives us calories - 4 calories in one gram. If we do not get enough calories from fat and carbohydrates we may use protein for energy. Most Americans, even athletes, get the protein they need without using special foods, powders or shakes.

Protein is made of chains of amino acids. Amino acids are the building blocks of protein. Our bodies can make most amino acids. There are a few amino acids that we cannot make; so, we must get them from the foods we eat. They are known as "essential amino acids." Most foods that come from animals, such as fish, chicken, beef, pork, eggs, milk, cheese, and yogurt contain all of the essential amino acids.

Carbohydrates

Carbohydrates are the body's main source of energy. There are three different kinds of carbohydrates. They include starch, sugar, and fiber. Starch is made from chains of small sugars. When these chains are broken down during digestion, we get energy. We get 4 calories from each gram of starch (or sugar). 

We do not get calories from fiber because our bodies do not break fiber down during digestion.

 Plant foods like cereals, bread, rice, pasta, potatoes, plantains and corn are good sources of starch. They give us the energy we need to do daily activities. These starchy foods give us important vitamins and minerals, too.

Because carbohydrate-rich foods are usually low in calories, they can help us keep a healthy weight.

Fat

Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D. There are two basic types of fat. They are grouped by their chemical structure. Each type of fat is used differently in our bodies and has a different effect on our health.

When we eat a lot of high fat foods, we get a lot of calories. With too many calories, we may gain weight. Eating too much fat may also increase the risk of getting diseases like cancer, heart disease, high blood pressure or stroke. Health experts recommend that we should get no more than 30% of our calories from fat to reduce our risk of getting these diseases.

Fat is found in many foods. Some of the fat that we eat comes from the fat we add in cooking or spread on breads, vegetables or other foods. A lot of fat is hidden in foods that we eat as snacks, pastries or prepared meals.

Fiber

Fiber is one kind of carbohydrate. It is sometimes called roughage or bulk. Fiber is the part of plant foods that our bodies do not break down during digestion. Because fiber isn't digested, it doesn't give us calories. Foods that contain a lot of fiber may also contain other types of carbohydrates like starch or sugar. While we do not get calories from the fiber in these foods, we do get calories from the sugars and starches they contain.

Fiber is important for keeping the digestive tract working smoothly. Since we do not digest it, the fiber in food passes into the intestine and absorbs water. The undigested fiber creates "bulk" so the muscles in the intestine can push waste out of the body. Eating enough fiber helps prevent constipation. It may also reduce the risk of getting colon cancer. Some fibers can help lower blood cholesterol.

Dried peas and beans like lentils, black-eyed peas, chickpeas and kidney beans are the best sources of fiber. The skins and seeds in fresh fruits and vegetables are good sources, too. Whole-grain cereals and breads like oatmeal, brown rice, grits and whole-wheat bread are all naturally high in fiber.

 

Minerals 

Calcium is a mineral that is important for building strong bones and teeth. Almost all of the calcium we use in our bodies is for building strong bones. A very small amount is needed to help our heart, nerves and muscles work.

If we do not get enough calcium every day from the foods we eat, it is taken out of our bones. After many years of not getting enough calcium, our bones become very weak and brittle. Osteoporosis is the name of this disease. It can cause bones to break very easily and the jaw bone to shrink so teeth are lost. It can lead to curvature of the spine.

Older women are especially at risk for osteoporosis. By getting enough calcium from the food we eat all through our life, we can make sure our bones and teeth stay healthy.

Iron

Iron is a mineral that is an important part of our red blood cells. It is needed to carry oxygen from our lungs to our cells, muscles and organs. If we do not get enough iron, not enough oxygen will be delivered to our muscles and organs. Without enough oxygen, our muscles and organs cannot work properly and we will feel tired and weak.

Women are at risk of being iron deficient because they lose blood and iron during menstruation. Breastfeeding and pregnancy also increase a woman's need for iron. We get a little bit of iron from a lot of different foods. The iron that we get from meat, poultry and fish is used easily by the body.

Water 

Plain water contains zero calories and is not a source of fat, protein or carbohydrates. Although pure water does not contain any additional nutrients, water often absorbs certain minerals and delivers them to your body when you drink. For example, tap water -- especially hard water -- may provide calcium and magnesium. Bottled mineral water may also contain these and other minerals, including sodium. Read bottle labels or request tap-water reports from your city to learn the exact mineral content of your drinking water.