Components of a Balanced Diet- How to Account for Essential Nutrients

Components of a Balanced Diet- How to Account for Essential Nutrients

Essential minerals we tend to skip | List of macronutrients and micronutrients for growth | List of essential vitamins for bones and joints | Balanced diet plan | Key Takeaways | FAQs

“Components of a balanced diet”- a phrase we have always read about and heard being emphasised upon by everyone. But what exactly does a balanced diet mean? What are these vitamins, minerals and other nutrients that we keep reading about? We have answered these questions and more in the following sections

A balanced diet, as the name suggests, refers to the perfect balance between important vitamins and minerals, micronutrients, dietary roughage and also, hydration (water also provides us with crucial minerals apart from being absolutely necessary for bodily functions).

While major components of a balanced diet include carbohydrates, proteins, fats, vitamins, and minerals, it is also important that we procure these nutrients from the right sources and in ample quantities on a daily basis.

Carbohydrates are the primary source of energy for the body and are sourced from foods such as bread, rice, pasta, fruits, and vegetables. Proteins, on the other hand, are essential for building and repairing tissues in the body. They are found in foods such as meat, fish, eggs, beans, and nuts. Fats provide energy and are essential for the absorption of fat-soluble vitamins. They are found in foods such as oils, butter, and nuts.

Vitamins and minerals are essential for good health and are required in small quantities. They play a crucial role in maintaining a healthy body and preventing disease

Having said that, we often tend to miss out on a lot of important vitamins and minerals in our day-to-day diet, or even end up sourcing our carbs and fats from unhealthy foods. But, before we delve into the correct sources of a balanced diet, let’s take a quick look at all the essential nutrients that a balanced diet contains but normally tend to evade our regular diet.

Essential Minerals that Evade our Normal Diet

Minerals are essential nutrients that play a vital role in our bodily functions. They are required in small quantities but are crucial for maintaining good health. Here are some essential minerals for the body that often evade our normal diet:

  1. Calcium: You might have known from elementary learning that calcium is essential for strong bones and teeth. But, did you know that it also plays a vital role in our muscle and nerve function? Calcium ions help in relaying tissue injuries to the nervous system. Source Good sources of calcium include dairy products, leafy green vegetables and fortified cereals.

    If you have difficulty consuming dairy products or your kids hate green vegetables, you should try out The Co Being’s Calcium and D3 gummies. It is a potent calcium and vitamin D3 supplement that helps in improving bone strength, immunity and teeth!

  2. Iron: Iron is one of the most essential components of a balanced diet as it is responsible for the production of haemoglobin. Thus, iron plays the crucial role of ensuring proper oxygen supply throughout our muscle and tissue systems, thereby, ensuring normal bodily functions. The shortage of iron in our bodies can cause ailments like anaemia, fatigue, and weakness. Good sources of iron include red meat, poultry, fish, beans, and fortified cereals.

    If it is difficult to include the above suggestions in your regular diet, another good source of iron is The Co Being’s Iron ++ gummies. They comprise naturally sourced ingredients and are fortified with scientific formulae to improve blood picture and cellular health, and also boost your energy reserves.

  3. Magnesium: Magnesium is another crucial component of a balanced diet that we often tend to miss out on! It helps in the proper functioning of neuromuscular transmissions and facilitates proper nerve functioning. It also helps in maintaining a healthy immune system. Good sources of magnesium include nuts, seeds, whole grains, and leafy/green vegetables.

  4. Zinc: Zinc is an essential supernutrient that helps with a multitude of bodily functions ranging from cell-tissue growth and maintaining a healthy immune system to healing injuries and wounds. You could cater to your zinc requirements from sources like meat, shellfish, beans, and nuts.

    If you are looking for an easier, healthier and safe way to satiate your zinc requirements, try out The Co Being’s Immunity Gummy Hugs. They are rich in zinc and vitamin C and have a multitude of health benefits right from helping you build a strong immune system to alleviating symptoms of flu and cold.

Now that we know about the essential components of a balanced diet we generally tend to miss out on, here is a list of macronutrients and micronutrients that facilitate growth and development.

List of Macronutrients and Micronutrients Essential for Growth

Macronutrients are required in large quantities and include carbohydrates, proteins, and fats. Micronutrients, on the contrary, are required in small quantities and include vitamins and minerals. Both macronutrients and micronutrients are essential for growth and development.

Here is a list of macronutrients and micronutrients that you definitely need for proper growth and development:

  1. Carbohydrates: Carbohydrates are the primary source of energy for the body. They are essential for maintaining blood sugar levels and providing energy for day-to-day physical activities.

  2. Proteins: Proteins are essential for building and repairing tissues in the body. They are also important for the production of hormones and enzymes.
    Did you know, protein is made up of 22 amino acids and as much as 10 of these could be components of a balanced diet that is readily available to us?
    While natural sources of protein include lean meat, poultry derivatives and legumes, you can also cater to your protein requirements from isolated whey protein shakes

  3. Fats: Fats provide energy and are essential for the absorption of fat-soluble vitamins. They also play a role in maintaining healthy skin and hair.

    Fats are of two types namely, saturated and unsaturated. Both of these are referred to as dietary fats as these are components of a balanced diet that are consumed on a daily basis. While saturated fats are the bad fats that have a negative effect on your body, it is unsaturated fats that you need to source and include in your regular diet.

    Saturated fats are found in butter, hard cheese, meat and in some dairy products whereas unsaturated fats like polyunsaturated fats, monounsaturated fats and omega 3 are readily available in sunflower oil and olive oil.

  4. Vitamin A: Vitamin A is essential for good vision, healthy skin, and the immune system.

  5. Vitamin C: Vitamin C is essential for the production of collagen, which helps in maintaining healthy skin, bones, and cartilage

  6. Vitamin D: Vitamin D is essential for strong bones and teeth. It also helps in the absorption of calcium.

  7. Vitamin E: Vitamin E is an antioxidant that helps in protecting the body from damage caused by free radicals.

  8. Vitamin K: Vitamin K is essential for blood clotting and maintaining strong bones.

  9. Calcium: Calcium is essential for strong bones and teeth. It also plays a role in muscle and nerve function.

Some multivitamin natural sources include a combination of the right proportions of citrus fruits, legumes and green leafy vegetables.

But, procuring these multivitamin natural sources on a daily basis can be really difficult. The Co Being’s Multivitamin Gummy hugs is fortified with crucial components of a balanced diet like zinc, vitamin B1, B2, B3, B6, B12, C, D3 and folic acid.

List of Essential Vitamins for Strong Bones and Joints

Strong bones and joints are essential for good health and mobility. Vitamins play a crucial role in maintaining healthy bones and joints. Here is a list of essential vitamins for strong bones and joints:

  1. Vitamin D: Vitamin D is essential for the absorption of calcium, which is necessary for strong bones. Sun exposure is the best source of vitamin D, but it can also be found in fortified dairy products, fatty fish, and egg yolks.

  2. Vitamin K: Vitamin K helps in the production of osteocalcin, a protein that is essential for bone health. Good sources of vitamin K include leafy green vegetables, broccoli, and Brussels sprouts

  3. Vitamin C: Vitamin C plays a role in the production of collagen, which is necessary for the formation of bones, cartilage, and connective tissue. Good sources of vitamin C include citrus fruits, berries, and kiwi.

  4. Vitamin A: Vitamin A helps in the formation of osteoblasts, cells that build bone tissue. It also plays a role in the maintenance of joint health. Good sources of vitamin A include carrots, sweet potatoes, and dark leafy greens.

Now that we know what vitamins are essential for bones and joints and must to be an integral component of a balanced diet, let us look at some additional supplements that are essential for bone and joint health.

Supplements for Healthier Bones and Joints

While vitamins and minerals can help with bones and joint health, there are additional nutrients that could also aid in improving joint strength. While some of these might not always be readily available to you, these are supplements that can be consumed on a regular basis that also seamlessly harmonise with and complement the other components of a balanced diet.

  1. Omega 3 Fatty Acids: Omega-3 fatty acids play a crucial role in the production of the cushion-like substance that supports your joints. Moreover, it is known to have anti-inflammatory properties that are very beneficial for maintaining bone and joint health.

    According to studies done in the field of rheumatoid arthritis, participants who consumed omega-3 fatty acids had a reduction in joint pain. Another study proved that administering omega-3 fatty acids could help in reducing swelling in the joint.Source

    Take 2 capsules of The Co Being’s Flax Max and enjoy the benefits of the super ingredient- omega 3-6-9 that will safeguard your heart, cognitive function and bone and joint health requirements.

  2. Collagen Peptides: Collagen peptides are essentially a protein that has proven to be beneficial for a wide range of body functions ranging from improving skin structure and bone/joint health to blood clotting. Collagen peptides help in improving bone density in women and are readily available in the form of powder

    You should try out The Co Being’s Marine Collagen Peptide which is made using a very potent formula and helps in improving bone density skin texture and hair and has anti-ageing properties.

  3. Turmeric: Turmeric has potent anti-inflammatory properties that help in reducing swelling and related joint pain in the body.

    According to a study, turmeric-related therapy has shown good results in study groups with osteoarthritis.Source

Now that we have learnt about all the crucial components of a balanced diet, how do we actually implement it in our regular life? Here is a customizable diet that will help you consume all the aforementioned vital components of a balanced diet.

Balanced Diet Plan for your Daily Dosage of Nutrients

A balanced diet plan should include a variety of foods from all food groups in the right proportions. Here is a sample balanced diet plan for your daily dosage of nutrients:

  1. Breakfast: Oatmeal with fruit and nuts, or whole-grain toast with peanut butter and a banana.

    Take 2 capsules of The Co Being’s Green Matters that caters to your body’s requirements of over 16 essential immunity and metabolism booster superfoods.

  2. Snack: Greek yoghourt with berries or a handful of nuts and dried fruit.

  3. Lunch: Grilled chicken or fish with a side of mixed vegetables and a whole-grain roll.

  4. Snack: Carrots and hummus or apple slices with almond butter.

  5. Dinner: Baked salmon with quinoa and roasted vegetables, or whole-wheat pasta with tomato sauce and lean ground turkey.

  6. Dessert: Fresh fruit with a dollop of Greek yoghurt, or dark chocolate with almonds.

Key Takeaways

In conclusion, a balanced diet plays a crucial role in maintaining good health and preventing diseases. It is essential to include a variety of foods from all food groups in the right proportions to get all the essential nutrients required by the body. Essential minerals for the body like calcium, iron, magnesium, and zinc should not be ignored in our diet as they play an important role in various body functions. Additionally, a well-balanced diet plan can ensure that you are getting all the nutrients needed for growth and development, including the essential vitamins for strong bones and joints. By following a balanced diet plan, you can lead a healthy life with a strong and functioning body.

Frequently Asked Questions related to the Components of a Balanced Diet

1. What are the 5 most crucial components of a balanced diet?

Carbohydrates, fats, proteins, vitamins and minerals are the 5 most crucial components of a balanced diet. However, some additional nutrients like healthy fats (unsaturated fats, omega-3, etc.), dietary fibre and collagen are also crucial for overall wellness.

2. Is it safe to have supplements on a daily basis?

The Co Being’s wellness supplements are created using the PhytoplanetTM technology that compounds and extracts the potent nutrients from natural sources and is completely safe for daily consumption.

3. How many vitamins are essential for the human body?

We must ensure that we consume a total of 13 vitamins in our regular diet. These vitamins are, vitamins A, C, D, E, K and B(8 types namely B6, B12, folate, thiamine, riboflavin, niacin, pantothenic acid and biotin).

The Co Being’s  Multivitamin Gummy hugs comprise most of these vital components of a balanced diet namely, zinc, vitamins B1, B2, B3, B6, B12, C, D3 and folic acid.

4. What nutrients can I get from citrus fruits?

Citrus fruits are rich in numerous vitamins and minerals crucial for maintaining a healthy body. Potassium, folate, calcium, thiamin, vitamin B6, magnesium and phosphorus are some of the minerals and vitamins readily available in citrus fruits.

5. What are some multivitamin food sources available in our regular diet?

Here is a list of multivitamin foods that provide you with most of the components of a balanced diet:

  • Citrus Fruits
  • Potatoes/Sweet potatoes
  • Green leafy vegetables
  • Legumes and Pulses
  • Cereals

6. Should I consume vitamin and mineral tablets? Is it safe?

It is perfectly safe to consume The Co Being’s daily health supplements as they are procured from nature and are fortified by scientific research. Moreover, our health supplements do not have side effects and can be a regular component of a balanced diet enriching you with essential nutrients throughout the day.

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