Confused About Nutrition?? Here’s What You Need Daily!

Healthy & Nutritional Salads In Gurgaon That You’ll Actually Be Excited To Eat!
April 10, 2017
9 Reasons to Make Quinoa a Part of Your Diet!
May 18, 2017
Show all

Confused About Nutrition?? Here’s What You Need Daily!

nnn

While maintaining a healthy diet can sometimes be difficult, there are 5 nutritional needs found in a multitude of sources that should be incorporated into your daily intake.

Fiber

Integral to digestion, fiber can be found in fruits, vegetables, whole grains and legumes. Fiber can also lower your risk of diabetes and heart disease. Add foods like raspberries, steel-cut oatmeal, lentils and cooked artichokes to get your daily dose of fiber

Vitamin D

The easiest way for your body to produce Vitamin D is through 15 minutes of direct sun exposure (no SPF!). This immune-boosting vitamin is essential for healthy bones and neuro-muscular function. Vitamin D plays a key role in absorbing calcium, especially in the context of keeping bones healthy. Vitamin D is made in the skin and then travels through the blood to the liver and then the kidneys. In the liver and kidneys, vitamin D is converted to its active form, often known as 1,25 vitamin D, that then sets off the production of compounds needed to absorb calcium in the intestine. It also acts on bones to make sure they are properly maintained. Vitamin D also seems to play a major role in maintaining the immune system and may play some role in brain development.

Since vitamin D plays a critical role in bone health, vitamin D deficiency can lead to problems with hardening the bones and keeping them healthy. Young children who don’t get enough vitamin D can get a condition called rickets, where their bones don’t form properly because they don’t have calcium to harden. In older adults, vitamin D deficiency can lead to a condition called osteomalacia, where the bones weaken. This can cause pain and be accompanied by muscle weakness. Mild deficiency may contribute to osteoporosis in older adults.

Water

This one’s a no-brainer. However, there isn’t a universal formula for how much water you should drink. Daily needs depend on many factors including your overall health, activity level and where you live. A good guideline to determine whether you’re drinking enough water is that you rarely feel thirsty and produce 1.5 liters of colorless or slightly yellow urine a day.

Calcium

Among other things, you need calcium to build healthy bones and teeth, keep them strong as you age, regulate the heart’s rhythm, and ensure your nervous system functions properly. Calcium deficiency can lead to, or exacerbate, mood problems such as irritability, anxiety, depression, and sleep difficulties. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium, in combination with magnesium and vitamin D, to support your bone health.

Most people know that calcium is important for proper growth and development of the skeletal system, but it can also aid in weight loss and the prevention of certain cancers like colon cancer. To get your daily dose of calcium, take a supplement or consume some calcium-rich foods like milk, bean curd or dried apricots.

Omega-3’s

Omega-3’s are crucial for brain and heart health and also help your body fight cancer. Dietary sources of omega-3 fatty acids include fish oil and certain plant/nut oils. English walnuts and vegetable oils like soybean, flaxseed and olive contain alpha-linelenic acid (ALA) while fish oil contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fatty acids are powerful agents in reducing the risk of heart attacks, strokes and lowering blood pressure.

Most people know that calcium is important for proper growth and development of the skeletal system, but it can also aid in weight loss and the prevention of certain cancers like colon cancer. To get your daily dose of calcium, take a supplement or consume some calcium-rich foods like milk, bean curd or dried apricots.

addtocart-green

First Eat
For your health

Leave a Reply

Your email address will not be published. Required fields are marked *

5 − one =