Balanced Diet

Firstly, in order to obtain good health we need to consume a daily balanced diet. To do this, we must consume the daily amount of food requirements. In a balanced diet, there are seven essential components. These are:

Boosting your immune system,Vitamin D helps your body regulate the absorption of your calcium and phosphorus.

Vitamin D plays a critical role in many normal bodily functions as well as fighting against a wide number of health barriers. In an article by Jacqueline Kanopa, studies revealed that exposure to ultraviolet rays play a huge part in Vitamin D production, as well as having preventative effects on a disorder known as rickets; which leads to weakened bones due to lack of Vitamin D. This study supports the belief that exposure to UV rays play a critical role in Vitamin D production, and can be beneficial to those prone to certain

Vitamin C also known as ascorbic acid is needed for growth and maintenance of healthy tissues, especially skin, blood vessels, bones, gums, teeth. Vitamin C aids in resistance against infection and healing of wounds. It also helps the body absorb iron from food. Vitamin C can be found in green vegetables, potatoes, tomatoes and citrus fruits such as oranges and lemon. A lack of vitamin C can cause scurvy, iron deficiency and poor wound healing. A healthy diet

On the other hand, Vitamin D plays an important role in the regulation of serum calcium levels and bone homeostasis [9]. Yet, during the last decades, researchers reported pleiotropic effects on different types of cells [10]. The active metabolite of vitamin D ( 1,25-dihydroxyvitamin D3 [1,25(OH)2D3]) modulates cellular proliferation and differentiation, and has potent anti-cancer activities both in vitro and in vivo

Vitamin D helps the absorption of calcium in the intestines. Lack of vitamin D can cause osteomalacia which further weakens the bones and increases risk of fractures.

Skin cells also synthesize melanin, and carotenes, which gives skin its color. The skin also assists in the synthesis of vitamin D. Children lacking sufficient amounts of vitamin D develop bone abnormalities known as rickets; a softening of bones due to deficiency or impaired metabolism of vitamin D, phosphorus or calcium, potentially leading to fractures and deformity.

Spinach- Spinach is full of vitamins and minerals and antioxidants such as carotenoids and vitamin E. This reduces inflammation by destroying free radicals.

Although vitamin D3 plays a vital role in bone metabolism, it has a wide range of physiological functions in many other tissues and its deficiency contributes to the pathogenesis of several major diseases, including obesity and metabolic syndrome.[14]

A study published in Archives of Internal Medicine found that 75 percent or more of American teens and adults are deficient in Vitamin D. That is why we have so many serious illnesses, like cancer, diabetes and heart disease (Huff, 2010).

“Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an essential dietary component” This means that it’s important for Humans to get vitamin C from somewhere, and if they choose to get it through drinking juice then we will see what amounts they need to drink in order to keep up a healthy intake, and how long it will take before the juice doesn’t supply enough.

Vitamin C is crucial for survival for several reasons. For a human body to reach the acme of its physical potential, it must have a daily intake of vitamin C. Deficiency can lead to a fatal symptom known as scurvy. Likewise, iron absorption will be more difficult resulting in iron-deficiency anemia (Smith, Primio & Humphrey-Murto, 2011). However, this nutrient is essential for bodily functions as well. Vitamin C is required for hormone production which is seen by the fact that the highest concentration of it in the human body is in the pituitary and adrenal glands (Emsley, 2004). Moreover, this vitamin aids in protection against free radicals and stress. Vitamin C is also imperative because it assists in the growth of various body parts, including teeth, cartilage, and dentine. This acid is integral for bone development and to heal fractured or broken bones. As said before, “Vitamin C is important in the absorption and metabolism of many nutrients that affect production of red blood cells”, including iron absorption (Smith, Primio, & Humphrey-Murto, 2011). DIRECT QUOTE WITHOUT AUTHOR. Similar to its importance to humans, vitamin C is vital for plant life as well. Plants require the alcohol for growth processes.

A review of current data on bone health, calcium and Vitamin D and dietary intakes of the Vitamin and mineral emphasized that bone loss, osteoporosis and fracture risk are major concerns to patients and health professionals (Sunyecz 2008). Concerns for the increasing ageing population involve the long-term effects of osteoporosis, which include pain, the loss of independence and institutionalized care. Preventing bone loss and osteoporosis should therefore be a major step. It must start with proper education on a healthy lifestyle, which includes optimal intake of calcium and Vitamin D throughout life. Dietary sources for both abound but most people do not consume adequate amounts. The awareness and risk of the effects of sunlight also limited exposure to it to synthesize the Vitamin

The health benefits and vitamin levels of vegetables as projected by nutrition facts panels and dietary indexes may be drastically decreased by common cooking methods and freezing—especially Vitamin C. Vitamin C is a water soluble and highly heat labile molecule synonymous to L-ascorbic acid, an essential nutrient for humans and other animal species. L-ascorbic acid acts as an antioxidant in that it destroys free radicals, an especially reactive atom or group of atoms that has one or more unpaired electrons. Free radicals are created in the body naturally and can also be introduced by an external source and are able to damage cells, protein, and DNA by altering their chemical structure (merriam-webster.com). Because of the potential health hazards of insufficient Vitamin C intake, further research on decreased Vitamin C levels in common vegetables is vital.

Nutrients are chemical substances obtained from food and used in the body to provide energy, structural materials and regulating agents to support growth, maintenance and repair of the body’s tissues.(Understanding Nutrition) there are six major classes of nutrients proteins Carbohydrates, lipids vitamins minerals and water. In order to keep a healthy mind and body you have to be aware of what you are consuming and the roles the various nutrients play a role in your body. While it seems obvious why our bodies need a good amount of healthy nutrition from foods, a great amount of today’s population still lack understanding to make them want to change their diets and eating habits. They all must be in balance for the body to function properly