What defines healthy food?

What a Healthy Food Entails

Health food has all nutrients needed to maintain health, feel pleasure and have the energy to do work and perform body functions. Such nutrients include proteins, carbohydrates, water, vitamins, fats, and minerals. Better nutrition is vital to every individual especially when combined with physical activities or exercises helps one to stay strong and healthy. Healthy food is important, especially when living with chronic health conditions. It strengthens the immune system, boosts the energy levels and enhances positive moods always.
Understanding the essence of regular consumption of health food enables one to take a balanced diet always. Consult your nutritionist for the education of the health food requirements for better living.


Fats are the primary sources of energy and they as well ensure our bodies function efficiently particularly the nervous system. Fats have vitamin A and D sourced from meat, fish, vegetable products and milk products. They are stored in our bodies in special cells and thus they serve as fuel in our bodies. Fats can be stored as saturated and unsaturated under the special cells. At room temperature saturated fats are solid and they come from animal products such as butter. On the other hand, at room temperature unsaturated fats are liquid. Plants such as corn oil; sunflower seeds, sesame oil, grape seeds, and safflower are the main sources of unsaturated fats.


Carbohydrates are the primary sources of energy in our bodies. They include starches, cellulose, sugars among other compounds. Carbohydrates are categorically grouped into starches and sugars. Fructose, galactose, and glucose are common known sugars. Plants and fruits are the main sources of sugars and most importantly sugarcane is the main source of sucrose. The Indian jaggery and raw sugar cane are the better substitutes of white sugars and the healthiest. The major sources of sugar are those added in drinks and in our daily diet. Also, sugar is added in most of the processed foods. Sugar provides us with calories and therefore too much consumption of sugar may lead to tooth decay and mineral deficiencies.

Starches on reaching the body they are converted to sugars and they are primarily in plant foods like tubers, grains, and carrots. Refined starches such as wheat, white rice, corn have limited nutritional values. On the other hand, unrefined starches like beans, potatoes, whole grain, and flours have a range of nutritional value such as vitamins and minerals.

Therefore, any carbohydrates supply our bodies with energy however, different sources have varied energy levels. Sugary carbohydrates have a sudden burst of energy and complex carbohydrates provide energy that sustains the body for a longer time. The best sources of complex carbohydrates are fruits, vegetables, whole grains, and pulses. Medically, it is recommendable to take in about 60% of calories especially the unrefined.


Proteins provide our bodies with essential nutrients that maintain our body structure that is the development of muscles, bones, skin, hair, and nails. The digestive juices break down into amino acids the basic units and stored for future utilization. Protein is made up of 23 different forms of amino acids obtained from the diet we consume. Insufficiency of proteins in our bodies leads to retardation especially in children and decrease in energy production. Excess intake of proteins, on the other hand, constrains the kidneys thus increasing heart and cancer diseases. All unrefined foods are the sources of protein and therefore maintain a balance of protein consumption.


More intake of vitamins is important to our bodies as they are considered the fundamental components of better nutrition. The most important vitamins include A, B, C, D, E, and K. the deficiency of vitamins leads to osteoporosis, scurvy and a weak immunity system. Also, leads to premature aging and certain levels of cancer. Fruits, fortified dairy products, bread, and vegetables have a high content value of vitamins.


The commonly known minerals essential in our bodies include calcium, iron, potassium, magnesium, chromium, and iodine. The minerals are important in bone and teeth development. Calcium sources include dairy products, green vegetables, nuts, and root vegetables. They are vital for hormonal and muscle development. Again, they help to regulate blood pressure, clotting and metabolize iron.

Iodine mineral sources are fish, seafood and iodized salt. They help in the production of hormones and aid in proper growth and development. Insufficient iodine in the diet, therefore, can lead to goiter and mental retardation. Potassium sources include bananas, dried fruits, potatoes, soya, and molasses. They aid in body water balancing, nerve, muscle function and synthesis of proteins. Magnesium sources include beans, nuts, legumes, brown rice, and soya. They are vital in body tissue reparation and maintains body cells. Again, they are necessary for nerve and impulse transmission, growth and development of bones.


The human body is made of water about 60% and the brain is made up of 70% water. Water is vital as it maintains proper body functioning and therefore drinks 8-10 ounce glasses of water.


Health food has vitamins, minerals, proteins, water, and carbohydrates. The nutrients, however, must be taken in balanced for proper body growth, development, and functioning. Too much or low-level intake of the minerals leads to complications.