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Know the right quantity of nutrients required by body (cont.)

Fat: Ghee, butter, cream, cheese, nuts, seed, egg, fish, chicken, pork and beef are all rich in fat. 15 to 25 percent of calories requirement is the right quantity.

It provides energy, helps in the absorption of fat soluble vitamins like vitamin A,D,E and K. It is important for the development of brain and central nervous system.

There will be poor vitamin absorption and depression, if you don’t have fat in your body. Overeating food items rich in fat will lead to obesity, stroke and many more.

Vitamin A: Sweet potato with peel, carrots, spinach, liver, fish are the sources of this vitamin. 700 to 900 micrograms (mcg) of Vitamin A per day strengthen immunity against infection and help in vision.

Lack of it can cause night blindness and rough skin. Excess of it can affect the bone, which increases the risk of fracture.

Vitamin D: 15 mcgs of Vitamin D rich food items like egg yolks, liver help to form and maintain your teeth and bones.

Rickets (long, soft bowed legs), flattening of the back of the skull, osteomalacia (muscle and bone weakness), and osteoporosis (loss of bone mass) are some of the major diseases that one can suffer from, if Vitamin D is not taken.

Too much of it leads to slowed mental and physical growth, decreased appetite, nausea and vomiting.

Vitamin E: This acts as an antioxidant and protects vitamins A and C, and red blood cells from destruction. So have 15 mcg of vegetable oil like soybean, corn and cottonseed. Egg yolks also contain Vitamin E.

Vitamin E deficiency is rare. Cases of this vitamin deficiency usually occur in premature infants.