Eating food is more about providing some essential nutrients for health. Without a nutrient-rich diet, your body can't maintain immunity, combat diseases or age gracefully.
Also, your energy levels and the quality of your blood depends upon how healthy you are. So, eating tasty food is secondary but providing certain nutrients for health is primary.
Also, when you know more about the necessary nutrients and the daily recommended levels of them, it would be easier for you to maintain the right balance in your consumption of calories which in turn helps you to maintain healthy weight.
So, what nutrients are important for good health? Magnesium, Zinc, iron, protein, calcium, Vitamins and Iodine are some of the essential nutrients. Let us discover why they are important and how to consume them through foods.
On a daily basis, men must get at least 55 grams and women must consume at least 45 grams of protein but did we ever take such recommendations seriously? Well, it isn't really difficult to meet those needs as some of the easily available protein sources include peas, lentils, legumes and beans. Other sources are milk, yogurt and eggs. As protein is the building block, it should be considered as one of the most important nutrients that your body requires.
Iron can never be taken easily as lack of it may even lead to anemia. Your body needs enough iron to produce red blood cells. Women who menstruate must consume more of iron. Low energy levels, headaches, dull skin, brittle nails and even hair loss may sometimes indicate lack of enough iron in your body. To enhance the quality of your blood, you need to consume enough of iron; eat leafy greens regularly.
Your body needs the mineral zinc to maintain healthy immunity, secretion of enzymes, to create DNA and also in the functioning of neurotransmitters. When you lack enough of this mineral diarrhea, hair loss, impotence and lack of appetite may occur. Consuming spinach, cabbage, kale cashews, almonds, peas and dried fruits may provide enough of zinc.
Magnesium is a mineral which plays a lot of roles in your body; it is required to maintain your bones healthy, it minimises your cancer risk and also influences the absorption of the mineral Calcium. You can get this mineral from grains, nuts and milk too.
All of us know that Calcium is required to make bones strong because we have studied a lot about that in school. But seldom do we care much about our daily recommended levels of intake and that is why the cases related to osteoporosis are increasing nowadays. Well, milk, yogurt, cabbage and kale may save you if you consume them regularly.
Your body requires Iodine too to synthesise hormones. Iodine deficiency could be very dangerous especially for kids. Thyroid function may get impaired if you lack adequate iodine levels in your body. Eggs and sea food can provide you Iodine.
Your nervous system needs this Vitamin. Also, it is useful in the the production of red blood cells. Pale complexion, fatigue and breathlessness may result if your body lacks enough of this vitamin. Eggs and meat are good sources.
Omega 3 Fatty Acids
Omega 3 fatty acids can enhance health and longevity and we also know that we can get this nutrient from fish. Olive oil, seasame oil and clarified butter are also some sources. When your body suffers deficiency, you may undergo depression and mood swings.
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