Make sure your plate has these 11 nutrients! After all, a good diet can help you stay strong and healthy all the time!
If you want to start the new year strong, decide to consume enough of these powerful nutrients. They have been shown to support overall health throughout life – including immunity and brain development, muscle mass and strength, bone health and more.
Important nutrients and their sources that can keep you strong:
Protein provides the building blocks for every cell in the body, such as muscle, bone, hormones, antibodies, and so on. Eating 0.8 to 1 g / kg of high-quality protein a day helps build muscle and can help you feel full for longer. meals. While eggs are a great source of protein, foods such as chickpeas, cottage cheese, quinoa, Greek yogurt, peanuts and almonds also help increase protein intake. Don’t forget dairy and dairy products.
2. DHA Omega-3
This unique fat, found mainly in seafood, nourishes our brains and maintains sharp eyesight. Fatty fish are an excellent source of omega 3. The recommended intake of omega 3 can also be achieved by eating plant foods such as vegetables, nuts and seeds rich in omega 3. For vegetarians, seaweed, mad, spirulina and chlorella are different forms of algae that they are enjoyed by many people for their health benefits.
Our brain and nervous system depend on choline to control memory, mood and muscles. But most of us don’t consume enough of it, especially pregnant women who need extra choline to help develop their baby. The main dietary sources of choline are mainly animal foods such as meat, poultry, fish, dairy products and eggs.
An impressive 99 percent of the body’s calcium is found in bones and teeth, making this mineral crucial to bone and tooth health. Calcium also helps with muscle contraction, helps with blood clotting and helps our brains and nerves to communicate with each other. Dairy products such as milk, yogurt and cheese are the most obvious sources of calcium-rich foods. In addition, you can include non-dairy foods such as tofu, leafy vegetables and beans in your daily diet to ensure calcium intake.
5. Vitamin D
This multifunctional nutrient helps our body absorb calcium and boosts a strong immune system. Although we can do vitamin D from sunlight, so it is also called the “sun vitamin”, it can also be found in foods. There are few foods that are naturally rich in vitamin D3. Some sources include fatty fish meat and fish liver oils, egg yolks, orange juice and cheese.
It keeps immune cells strong and healthy and helps heal wounds. Zinc is also crucial for proper growth and development, especially in childhood, adolescence and pregnancy. Meat is an excellent source of zinc, especially red meat. For vegetarians, foods such as chickpeas, lentils and beans contain significant amounts of zinc. Seeds are also a healthy addition to your diet and can help increase your zinc intake.
Selenium acts as an antioxidant nutrient to protect cells from damage caused by free radicals. This mineral is also important for the reproduction and proper functioning of the thyroid gland. Each milk and yogurt contains about 8 mcg of selenium per cup or 11 percent of your daily needs. In addition, bananas, cashews, lentils and spinach are loaded with this nutrient.
8. Vitamin A
This nutrient, known as the “anti-infective vitamin,” keeps skin, mouth, stomach, and lungs healthy so they can fight infection better. It is also crucial for sharp vision. Eat it with some fat for better absorption. Sweet potatoes, pumpkin, carrots and spinach are filled with vitamin A.
9. Vitamin E
It helps your body defend itself against free radicals and supports a healthy immune response. Vitamin E is a common nutrient found in most foods. Some foods, including edible oil, seeds and nuts, are an extremely rich source.
10. Vitamin C
It acts as an antioxidant that protects cells from damage. It also helps protect against anemia as it helps us absorb more iron from plant foods. Oranges are best known for their origin vitamin C. However, in addition, there are some foods rich in vitamin C, kiwis, strawberries, broccoli, tomatoes, cauliflower and red peppers.
11. Fluids and electrolytes
Don’t forget the liquids! They lubricate joints, maintain healthy cells and tissues, remove waste products and regulate body temperature, especially when you are sick. Consuming fluids that contain electrolytes such as sodium, potassium and chloride helps the body retain fluid for even better hydration. Many foods and beverages contain electrolytes, including leafy green vegetables such as spinach, kale, and fruits such as bananas, prunes, and dried apricots. In addition, beans, lentils, nuts, sandy seeds also contain significant amounts of electrolytes.