Health can be defined as the physical,social, psychological and spiritual well-being of individuals.Now a days it is the main source everyone’s life by maintaining better Healthy nutrition immunity increases . Immunity defines the wealth and happiness of an individual.

we can improve our daily intake to maintain health by nutritive values .

NUTRITION :

The process of providing or obtaining the food necessary for health and growth.

NUTRIENTS :

A substance that provide nourishment essential for the maintenance of life and for growth.

There are different types of foods that provide various nutrients to nourish the organs and their system in human body.Here there are some nutrients and their food sources.

You may not get all the micronutrients your body needs. Americans tend to eat foods that are high in calories and low in micronutrients. These foods often also contain added sugar, sodium (salt), and saturated or trans fats. This type of diet contributes to weight gain. It can increase your risk of health issues, such as type 2 diabetes and heart disease.

According to the U.S. Department of Agriculture (USDA), American adults may not get enough of the following micronutrients.

Nutrient and Food sources :

Calcium : Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines .

Potassium : Bananas, cantaloupe, raisins, nuts, fish, and spinach and other dark greens.

Fiber : Legumes (dried beans and peas), whole-grain foods and brans, seeds, apples, strawberries, carrots, raspberries, and colorful fruit and vegetables .

Magnesium : Spinach, black beans, peas, and almonds .

Vitamin A : Eggs, milk, carrots, sweet potatoes, and cantaloupe.

Vitamin C : Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers.

Vitamin E Avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens.

We can prepare some recipes by combining other foods wich gives required nutrients to our body.

Rice and Beans :

Both these foods alone are healthy choices. But if you’re trying to get in all your protein without eating meat, beef, or chicken, a serving of rice and beans can do the trick! A complete protein is one that contains all the amino acids your body needs – an egg is considered the most perfect protein around. The amino acids found in rice complements those found in beans, making it a high-quality protein when eaten together.

Leafy Greens and Tomatoes:

Dark leafy greens like spinach, kale, and collards contain iron. But it’s tough to absorb the iron from these plants without the assistance of vitamin C. Combine fresh or sautéed leafy greens with tomatoes, a splash or lemon juice or slices of strawberries.

Egg and Cheese:

Calcium and vitamin D work in synergy to help promote healthy bones. A glass of milk will give you both, but so can an egg and cheese sandwich, frittata or omelet. Egg yolks contain vitamin D and you’ll find calcium in the cheese.

Oatmeal and Water :

Oatmeal cookies and a warm bowl of oatmeal can foot the bill, but be sure to drink plenty of water. The oats need to absorb water in order to work properly and provide their many benefits. The fiber found in oatmeal has been shown to help reduce blood cholesterol levels and to help keep you full longer.

Tomatoes and Olive oil :

The antioxidant lycopene helps promote a healthy heart, could prevent macular generation and may lower the risk of colon cancer. Cooked tomato products like tomato sauce, ketchup, tomato soup, and tomato paste are the best sources of lycopene. Combine it with heart-healthy monounsatured olive oil for maximum absorption.