You are what you eat – adequate nutrition is crucial
How to keep fit and healthy
Being healthy and fit often requires a blend of adequate rest, regular workouts, and most importantly a fantastic diet. While this may seem very convenient and easy to implement, it is very pervasive to find that people make big blunders, especially in the diet area. There is a thin line between a wholesome diet and an inadequate diet. Sadly, many people blur the line between the two. While the objective is to have a wholesome diet, many people inadvertently eliminate very important food nutrients that are required for vitality and overall wellbeing.
The task of having a balanced diet can be daunting however a basic principle is to consume more fruits and greens. More so, plant-based supplements is highly beneficial as well. For proper insight into what you should be eating, here are 10 effective approaches to fortify your body with adequate nutrients:
1. Include fiber in your diet:
While fiber is extremely important in our diet, many people tend to consume very little or no fiber. Fiber performs a long list of impressive functions in the body. It lowers cholesterol, regulates blood sugar and encourages a healthy digestive and excretory system which is crucial for the removal of toxic from the body. People who do not have adequate fiber risk the chances of suffering from diabetes and they tend to have difficulties defecating.
2. Have sufficient vitamin D:
If you are not getting enough vitamin D from your diet, it is important that you are sunbathing often. Vitamin D is a very rare nutrient to find in food. Therefore, there has to be a conscious effort towards having diets that contains sufficient vitamin D. Vitamin D is by far one of the most important nutrient required by the body. Vitamin D boosts the body’s defence against diseases. Vitamin D also regulates numerous hormones in the body and has been linked with elevated testosterone which is good in both men and women. Liver, eggs and plants.
3. Consuming omega3:
Most people don’t realize that what they eat can affect mood and psychological health. If you are deficient in Omega3 you may be putting yourself at risk of depression. Walnuts, Flax seeds, mackerel, salmon fish are foods that should be in your diet. Being healthy and fit includes your mental health which makes Omega3 a necessity.
4. Elevating antioxidants:
If you are oblivious of what antioxidants is, there is a high chance that you are not getting enough of antioxidants. Antioxidants are very beneficial in keeping your skin looking young while making you feel healthy. Vegetables, fruits, egg yolks and many other foods will fortify your body with antioxidants. Interestingly, antioxidants promotes your body’s ability to fight diseases.
5. Rely more on plant protein:
Protein is great for the body and it can be found in both animal foods and plant foods. While it is argued that animal protein contains more amino acids than plant protein, it must be pointed out that excessive animal based protein has the potential to increase body fat. When the bod gets needed protein, the rest is stored as fat. It is recommended that you get your protein from nuts and legumes as opposed to animal protein.
6. Consume whole grains:
Just in case you are unaware of the dietary sources of whole grains, let m point out that barley, oatmeal and millet are great sources of whole grains. There is a lot of similarity in the way whole grain and fibers function in the body. However, if you want to be healthy and reduce your chances of developing a chronic condition, it is best that you eat adequate amounts of whole grains. Whole grains are known to lower cholesterol while protecting your cardiovascular system.
7. Do not trivialize magnesium:
While this nutrient may sound very unfamiliar, its relevance in the areas of muscle contraction, blood thickening, energy production, and bone strength cannot be trivialized. On benefit of magnesium that surpasses all other benefits is the fact that magnesium enables the body to digest and utilize nutrients efficiently via the control more than 300 enzymes in the system. Dark chocolate, spinach and almonds are some of the best diets for adequate magnesium.
8. Do not forget calcium:
Let me start by pointing out that there is a strong relationship between calcium and magnesium. If for any reason you decide to start taking calcium supplements, make sure that you get a commensurate amount of magnesium too. Calcium is a basic food nutrient required for formidable bones and healthy teeth. Milk yoghurts and greens are great sources of calcium. If you don’t want structural deterioration of your bones which results in weakened bones, then I suggest that you start ensuring adequate calcium in your diet.
9. Consume cruciferous vegetables:
Cabbage, cauliflower, collard greens are some of the many cruciferous vegetables. If you want to rid your body of toxic, if you want to have a heightened resistance against illness, if you want to have a revitalized skin, then you should consider consuming cruciferous vegetables.
10. Consume wholesome drinks:
It is rather unfortunate that there are millions of beverages in stores today that are damaging to your health. Consequently, it is rather challenging for most people to get healthy drinks. It is recommended that you consume more fruit extracts and milk as opposed to coffee. Also, Beer and liquor should be consumed sparingly. Ultimately, the best practice is to drink a lot of water.