Health and Wellness

The Importance of food in daily life

Importance of food in our daily life.
Written by Banani Chakraborty

The Importance of food in daily life is immense and obvious. It is the third most important aspect of everyone’s life along with air and water. You need to eat a variety of food daily to get the required nutrients.

You need food to move, work, play, think and learn. It affects directly your physical and mental health. The prime source of food plants. Besides, you get food from animal and fungi. The food contains essential nutrients like carbohydrates, proteins, fats, vitamins and minerals.  People and animals eat them not only to live but also to stay healthy.

The Importance of food in daily life:

In the first place, Plants convert solar energy to food with the help of the photosynthesis process. Animals eat these plants and get this energy. Afterwards, when other animals eat these animals, they get the nutrients. Therefore, animals are a secondary source of food.

Every species of animals possesses its own food pattern. It fulfils their unique need. You need to choose not only healthy food but also balanced food. Therefore, you need to know the importance of food in daily life.

What is the simplest definition of food?

In fact, Food is a nutritious substance that every living being either eats or drinks to provide energy, support growth and sustain life. In other words, food is something that supplies nutrition to the organism. Even the plants absorb them. Generally, the source of food is plants and animals. Living things get their necessary nutrition and energy from food.

Food is a healthy substance that animals consume to get nutritional support. At first, an organism ingests these healthy substances. Afterwards, the organism’s cells assimilate this food to get energy. In fact, this energy is essential to stimulate growth and development, sustain life. Without healthy food, you cannot be healthy and active. Therefore, the importance of food in daily life is understandable.

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How do you define food?

You are searching for the importance of food. Before knowing you have to know what is food. At first, food is a substance that consists of protein, fat, carbohydrate and other nutrients. Usually, plants and animals need this food for their growth along with vital processes. Moreover, they get the necessary energy.


In fact, animals absorb the food through the digestion process and utilize nutrients.

Plants are the primary food source.  Animals eat these plants to survive. You also eat these animals as food. When other animals, eat these animals, they also get this energy. Therefore, animals serve as a secondary food source.

WHY do WE need TO EAT WELL?

At first, read carefully the importance of food below. This article will briefly illustrate you the need to eat well. Also, remember, that we get enjoyment and have fun while we eat together with our family, friends, relatives and others.

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What is the importance of food?

Food is the third most essential thing for every living being. Every creature needs food along with air and water. In fact, every living being gets their required nutrients from their food. These nutrients provide

  • Energy for activity
  • Growth
  • Move and work
  • Breathing
  • Digesting food
  • Thinking and learning
  • Providing Healthy immunity
  • Repair the body
  • Resist the germs
  • Recover from illness
  • Control emotions
  • Keeping warm
  • Heartbeat and blood circulation
  • Remove waste elements
  • Express love and happiness.
  • Improved gut health and etc.

Therefore, you can easily understand the importance of food.

What are the 7 types of food groups?

According to the nutrients, you can classify food in 7 types of groups. These groups are:

  • Carbohydrates.
  • Proteins.
  • Vitamins.
  • Minerals.
  • Dietary fibres.
  • Fats.
  • Water.

You need all the above nutrients in a certain amount. Importance of food is that you need to choose such foods that can adequately cover your daily nutrients needs.

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What are Nutrients?

At first, Nutrients are such compounds in food that is essential for a healthy life. They provide us with not only energy but also help in various repair and growth processes. They also facilitate to perform several life processes.

Both animals and plants get their necessary nutrients from these foods. Generally, we categorize them into two classes, macronutrients and micronutrients. You should not take any type of food on a regular basis for a prolonged time. Either higher or lower amount of any type of food on daily basis may create health hazards. Here is the importance of food.


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What are Macronutrients?

According to MD Anderson Wellness, Dietitian, Lindsey Wohlford “Macronutrients are the nutritive components of food that the body needs for energy and to maintain the body’s structure and systems,”. In fact, you need it in a large amount. To know the importance of food, you have to learn them well

Macronutrients are

  • Carbohydrates.
  • Proteins.
  • Dietary fibres.
  • Fats.
  • Water.

What are Micronutrients?

Usually, Micronutrients include vitamins and minerals. Your body needs them in a smaller quantity. As the human body cannot produce micronutrients, therefore it obtains these micronutrients from food. But Vitamin D is the exception.

A human requires Vitamins for energy production as well as blood clotting, immune and other functions. Whereas, minerals are important for growth, healthy bones, fluid balance along with several other body functions. In nutshell, your overall wellbeing depends heavily on these micronutrients. Remember the importance of food Before choosing your regular food.

Different food groups and their functions:

In the first place, maximum foods contain several nutrients of different food groups along with other substances. Besides, the human body can store some nutrients, like the fat-soluble vitamins, internally. While you require the others continuously.


Either lack of a required nutrient or excess amount of it may cause poor health. Even they may lead to death, at times. Therefore, eating balanced food is extremely important for our good health. Always remember the importance of food.

Carbohydrate:

In the first place, carbohydrates (saccharides or carbs) are essential to a healthy diet. They are the starches, sugars and fibres.

Functions of carbohydrates:

Carbohydrates mainly provide energy, maintain the nervous system and mental health. It also helps to absorb B vitamins and calcium. Carbohydrates may be simple monosaccharides like glucose, fructose, galactose or complex polysaccharides like starch.

Sources of carbohydrates:

You get Carbohydrates from several foods. Some of them are:

  • Pasta.
  • Rice.
  • Milk products.
  • Oats.
  • Cereals.
  • Bread.
  • Vegetables.
  • Barley.
  • Potatoes.
  • Fruits.
  • Couscous.
  • Sugar.

National Institutes of Health (NIH) suggests at least 135 grams of carbohydrates as the recommended dietary allowances (RDA) of carbs. However, the NIH also suggest ideal carb intake is between 45% to 65% of total calorie intake. One gram of carbohydrates provides 4 calories.

Dietary fibre:

You are looking for the importance of food. In fact, it is one type of carbohydrates. The human body cannot digest them easily. Therefore, they aid in regular bowel movement and maintain gut health. Moreover, they control blood sugar and cholesterol level. As a result, they lower the risk of diabetes and heart attack. Further, they lower calorie intake. They are helpful to maintain body weight naturally.

The Food and Drug Administration (FDA) of the United States recommends 28 grams of dietary fibre daily in a 2000 calorie diet.

Protein:

Protein plays an essential role in the importance of food. It is vital for a healthy diet on a regular basis.

Functions of protein: 

At first, Protein is the building blocks of the body. The human body requires protein to grow and repair itself. Besides, protein helps to make hormones and enzymes.

The recommended dietary allowances (RDA) for protein depends upon your body weight. It is around 0.84 grams per kilogram for men and 0.75 grams per kilogram for women. One gram of protein provides 4 calories

Sources of protein:

Some good source of Proteins is:

  • Fish and Seafood (fish, crab, oysters, prawn, lobster)
  • Eggs.
  • Poultry (chicken, goose, emu, bush birds, duck)
  • Meat (beef, pork, lamb)
  • Dairy products (milk, yoghurt, cheese).
  • Lentils.
  • Legumes.
  • Nuts (almonds, walnuts, hazelnuts, pine nuts, cashews).
  • Beans.
  • Peas
  • Tofu.

Moreover, you get iron, other vitamins and minerals from these foods.  So you can understand the importance of food.

Fats:

Fats are another important macronutrient. You should include healthful fats part of your daily diet. Dietary fats provide energy and support cell growth. Moreover, fats safeguard the skeleton and nerves. Apart from these, they also aid other nutrients for better performing. There are several types of fats like:

  • Saturated fats.
  • Trans fats.
  • Unsaturated fats.

Unsaturated fats are two types, Monounsaturated fats and polyunsaturated fats. Omega-3 fatty acids and Omega-6 fatty acids are types of polyunsaturated fatty acids.

Functions of fats:

Among these fats, unsaturated fats are good for health. But trans fats are ‘bad’ fats. And saturated fats are not so harmful like trans fats.

Therefore, the importance of food suggests that you will always try to eat ‘good’ fat diet instead of the low-fat diet.

Dietary fats recommendation:

According to the World Health Organization

  • You should intake fats less than 30% of total daily calorie intake.
  • Limit saturated fats intake less than 10% of total daily calorie intake.
  • Moreover, you will not Intake trans fats more than 1% of your total daily calorie intake.

One gram of fats provides 9 calories.

What are the Sources of fats?

Below are some of the sources of different groups of fats.

Unsaturated fatty acids:

Some of the foods that provide unsaturated fatty acids are:

  • Most vegetable oils
  • sunflower seeds
  • groundnuts
  • avocadoes
  • oily fishes
  • soybeans.




Read carefully the importance of food. Some sources of monounsaturated fats are olive oil, canola oil, avocados, almonds and cashews. Omega-3 and omega-6 fats are polyunsaturated fats. Source of omega-3 fats is mainly oily fish. And the source of omega-6 fats is sunflower oil, soybean oil, and Brazil nuts.

Saturated fatty acids:

Some of the foods that provide saturated fatty acids are:

  • ghee
  • butter
  • whole milk
  • cheese
  • meat and meat products
  • poultry
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Trans fatty acids:

The main source of trans fatty acid is

  • Fried foods
  • Margarine

Lipids:

Importance of food suggests that Lipids are an essential element of living cells. Also, they are popular as fats. In fact, our body can easily store them. Actually, it is a water-insoluble substance. It is soluble in alcohol, chloroform and ether. Both the cholesterol and the triglycerides are lipids.

Lipids are the structural element of our cell membrane. They help in performing various important bodily functions like

  • Storing and providing energy
  • produce hormones
  • cell structure
  • proper digestion
  • maintain temperature
  • absorption of food.
  • Signalling
  • Biosynthesis and Vitamin Absorption

If we can intake them in the proper amount, then they are extremely healthy.

Sources of Lipids are mainly vegetable oils, butter, whole milk, seeds, nuts, corn avocados, olives, meat, seafood, cheese and etc.

Water:

You are looking for the importance of food. Water is another most essential constituent of our food.

In fact, 60% of your body weight is water.

Functions of water:

Some important functions of water are:

  • Protects tissues, spinal cord
  • Lubricates the joints
  • Helps in removing waste from the body
  • Regulates body temperature
  • Helps in the digestion process.
  • Forms saliva and mucus
  • Prevents constipation
  • Helps to absorb nutrients
  • Keeps the cardiovascular system healthy.
  • Prevents dehydration
  • Supplies oxygen throughout the body
  • Assists in optimal brain functioning
  • Improves skin health

According to The U.S. National Academies of Sciences, Engineering and Medicine, daily fluid intake requirement is around 3.7 litres (15.5 cups) for men and 2.7 litres (11.5cups) for women.

Health experts generally recommend drinking eight 8-ounce glasses of water. It is equal to 2 litres. The rest amount of fluid will come from your food and other beverages.

Vitamins:

You are looking for the Importance of food containing vitamins.  At first, vitamins are organic compounds. You require vitamins regularly to grow as well as develop naturally. But we need them in small quantity. Generally, we get these vitamins from our food because our body can hardly produce them. Deficiency of any particular vitamin may cause several health issues.

There are 13 vitamins

  • Vitamin A
  • B vitamins [ B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B12, Folic acid.]
  • Vitamin C
  • Vitamin D
  • E vitamin
  • Vitamin K




Among them, some vitamins are water-soluble and some others are fat-soluble. Fat-soluble vitamins are Vitamins A, D, E and K. Body’s fatty tissues as well as the liver can store them. Dietary fats help to absorb these vitamins. Whereas, B vitamins and vitamin C are water-soluble. The human body cannot store them.

Functions of vitamins:

To know the importance of food, you must know some of the vital functions of vitamins

Vitamin A:
  • Vision
  • Reproduction
  • Cell functions
  • Bone growth
  • Immunity
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Vitamin B:
  • Energy metabolism
  • Forming Red blood cells
  • Process some protein and carbohydrate
  • Supports Nervous systems
Vitamin C:
  • Antioxidants
  • Helps protein metabolism.
  • Healthy immunity system
  • Skin
  • Iron absorption.
Vitamin D:
  • Calcium absorption.
  • Maintain bone health.
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Vitamin E:

Protects cell walls

Vitamin K:

Proper blood clotting.

Sources of vitamins:

Read carefully the importance of food and follow them in your daily diet.

Vitamin-A:

Some good sources of Vitamin A are:

  • Dairy products
  • Meat
  • Cod-liver oil
  • Fish
  • Poultry
  • Ripe yellow fruits
  • Apricots
  • Carrots.
  • Green Leafy Vegetables.
Vitamin B:

You are looking for the importance of food. Therefore, know some good sources of Vitamin B:

  • Beans
  • Whole-grain products
  • Fortified cereals
  • Poultry
  • Banana
  • Nuts
  • yoghurt
Vitamin C:

Some good sources of Vitamin C are:

  • Citrus fruits
  • broccoli
  • berries
  • cabbage
  • potatoes
  • tomatoes
  • cauliflower
  • spinach
Vitamin D:

Some good sources of Vitamin D are:

  • Fortified milk
  • cheese
  • cereals
  • fatty fish
  • egg yolks
  • salmon
  • cod liver oil
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Vitamin E:

You are looking for the importance of food. Therefore, know some good sources of Vitamin E:

  • vegetable oils [ canola, sunflower, soybean]
  • wheat germ
  • Leafy green vegetables
  • Almonds
  • hazelnuts
  • kiwis
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Vitamin K:

Some good sources of Vitamin K are:

  • Leafy green vegetables like parsley, kale
  • broccoli
  • cabbage
  • avocado
  • grapes
  • kiwi
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Minerals:

Minerals are essential micronutrients. Importance of food containing minerals is very vital. Although, you need them in small quantity. But mineral deficiency can cause several fatal health issues. Generally, you will find minerals in blood, bones and tissues. They are present in DNA and RNA. Moreover, they carry oxygen and carbon dioxide. They play a vital role in metabolism. You require them to maintain bone health and teeth.

But, you will find some minerals like iron and zinc in every cell.

Some of the minerals include calcium, potassium, magnesium, sodium, iron, zinc, iodine, copper, manganese.

Calcium:

At first, it is important for healthy bones and teeth. Moreover, it is vital for the proper functioning of the nervous system and muscle tissues. Added to this, it is necessary for the proper monitoring of heart functions. So, you can easily understand the importance of food containing calcium. Experts suggest around 1000 mg daily.

Some sources of calcium are;

  • Low-fat yoghurt.
  • Cheese
  • Cabbage
  • Orange
  • kiwi
  • Beans.
  • Broccoli
  • Low-fat milk
  • Fish
  • Seafood
  • Oatmeal
  • Spinach
  • Nuts and seeds
  • Legumes and grains

Potassium:




It helps to maintain your blood pressure and muscle contraction. So you can easily understand the importance of food having potassium. According to the 2015–2020, Dietary Guidelines for Americans adults should consume 4,700 milligrams (mg) of potassium daily. Sources of potassium are:

  • Milk.
  • Fruits like banana, cantaloupe, peaches and etc.
  • Fish
  • Beans
  • Tomato
  • Potato
  • Yoghurt
  • Whole grains
  • Legumes
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Magnesium:

You are looking for the importance of food. It helps to produce body energy. Moreover, it assists heart, arteries and muscles functioning. Experts suggest 420 mg for adult men and 320 mg for adult women per day. Sources of magnesium are

  • Spinach
  • Pumpkin
  • Beans
  • Tofu
  • Nuts
  • Brown rice
  • Leafy green vegetables

Sodium:

It is another important mineral. Sodium helps to control blood pressure as well as blood volume. It also helps in normal functions of nerves and muscles. So you can easily understand the importance of food having sodium. Experts suggest less than 2300 mg of sodium daily

Generally, you get it from table salt. Moreover, beets, celery and milk are natural sources of sodium. Some other sources of sodium are

  • Bread and Rolls
  • baking soda
  • sandwiches
  • monosodium glutamate (MSG)
  • Pizza
  • Cold Cuts and Cured Meats
  • Pickled foods
  • poultry
  • Soup
  • Burritos and Tacos

Generally, sodium is found in table salt. Moreover, you will find it in baking soda, monosodium glutamate (MSG). Besides, some other sources are various seasonings, additives, condiments. Furthermore, you will find it in meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods.

Iron:

In the first place, iron is an essential trace element (small amounts of minerals present in living tissues) iron is an extremely essential mineral for our body to perform various complex functions. The main function of iron is formed blood cells and haemoglobin along with oxygenating. Further, it helps to transform food in energy and maintain the natural immune system. Therefore, try to understand the importance of food containing iron.

The daily requirement is around 8 mg. women need more iron than men during reproductive age.

Good sources of iron are:

  • liver (but avoid this during pregnancy)
  • red meat, poultry and pork
  • beans
  • seafood
  • nuts
  • dried fruit, e.g. dried apricots, raisins
  • dark leafy vegetables
  • fortified breakfast cereals
  • soybean flour
  • Eggs (especially egg yolks)
  • Iron-fortified cereals

Zinc:

It is another important trace elements like iron. You are in quest of the importance of food. You will find it in all the cells throughout the body. Its main function is to help the body’s immune system to work properly. Moreover, it is essential for cell growth and cell division as well as wound healing. Besides, it plays a key role in breakdown carbohydrates. It is also necessary to sense smell and taste.

An adult male should take 11 mg daily whereas a female will take 8 mg.

Sources of zinc include

  • Animal protein like beef, lamb and pork
  • Nuts
  • Yeast
  • Legumes
  • Whole grains.

Iodine:




The human body requires iodine for making thyroid hormones. These hormones control metabolism along with some other essential functions. During pregnancy and infancy, thyroid hormones are required for the proper development of bones and brain. So you can easily understand the importance of food containing iodine.

The recommended daily intake (RDI) amount of iodine is around 150 mcg for the adults. During pregnancy and infancy, the requirement is higher.

  • Sources are
  • Iodized salt
  • Seaweed (kelp, kombu, nori, wakame)
  • Shrimp
  • Lima beans
  • Eggs
  • Fish like tuna and cod
  • Dairy products such as milk, cheese and yoghurt

Copper:

You are interested in the importance of food. Another essential trace mineral is copper. In fact, you need this for survival. They are present in all body tissues. Copper plays an important role in red blood cells creation, maintaining the immune system and the nerve cells.

Moreover, it helps to form collagen, produce energy and absorb iron. It also keeps blood vessels and bones healthy. Besides, it helps to heal wounds and activities of several enzymes.

The recommended daily intake (RDI) amount of copper is around 900 mcg for the adults

Good sources include:

  • Shellfish such as oysters, lobster, crab.
  • whole grains
  • breakfast cereals
  • organ meats, such as kidneys and liver
  • dark leafy greens
  • beans
  • potatoes
  • dried fruits (black pepper, prunes, yeast, cocoa)
  • nuts like cashews and almonds

Manganese:

Manganese is necessary for several body functions such as amino acids, glucose, cholesterol and carbohydrates digestion. Furthermore, it helps to reduce inflammation, clot blood and form healthy bones. So you can see the importance of food containing manganese. Male adults require 2.3 mg and females 1.8 mg per day.

Small amounts of manganese are present in a variety of foods, including:

  • pineapple
  • avocado,
  • coconut,
  • blueberries
  • Whole grains and cereal like rice, wheat, quinoa, barley, oats
  • beans (pinto beans, kidney beans, soybeans)
  • Green leafy cruciferous veggies of kale, spinach
  • black and green teas
  • sweet potato
  • Nuts like peanuts, walnuts, almonds, pecans
  • raisin bran

Importance of food is very important for your survival as well as good health. I have tried to touch almost all the necessary food groups. However, you need to choose all your foods from the above foods in rotation. Actually, most food contains several nutrients of different groups. If you can take then in a balanced way, then you will be healthy. Take proper food daily and enjoy your life.

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About the author

Banani Chakraborty

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