Whether you are man or lady, young or adult, your body needs to receive all of the essential nutritional balance to function correctly. When you don’t get enough nutrients, your body’s immunity weakens and becomes prone to disease, infection, and fatigue.
Eating healthy foods provides you with both short and long term health benefits. But eating a balanced diet doesn’t work. You need to exercise routinely and maintain a healthy weight to reduce the risk of chronic diseases like diabetes, cancer, heart disease, etc.
Before we go any furthermore, let’s take a look at the micronutrients and macronutrients that our bodies need.
Table of Contents
Essential Nutrients To Maximize Your Health
Carbohydrates
The chief job of carbohydrates is to provide our body with energy. When we ingest carbohydrates, our body breaks them down into glucose, which our body cells use for life. It divides into three categories; H. Monosaccharides, Disaccharides, and Polysaccharides.
Carbohydrates are present in whole-grain bread, barley, oats, cornmeal, milk, popcorn, spaghetti, etc. It helps keep our brain, kidneys, and nervous system healthy.
Protein
Protein is mostly in the body such as bones, skin, hair, muscles and many more. Its significant role is to build and repair tissue. It is an honourable source of amino acids, which are the main building blocks of the human body.
It exists in abundance in meat, fish, eggs, tofu, milk, legumes, cheese, and soy products.
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Fats
A little amount of fat is an essential part of a nutritional balance diet as it gives our body the energy to relax. Fat-soluble vitamins like vitamin A, vitamin D, vitamin E, and provides essential fatty acids. There are four kinds of fat, namely saturated fat, monounsaturated fat, polyunsaturated fat, and trans fat. Among them, unsaturated fats are healthy to eat.
It exists in solid and liquid form. Red meat, butter, chicken layer, coconut, palm oil are some of the rich sources of saturated fat.
Vitamins and minerals
They are also known as micronutrients and are essential for the proper functioning of our body. They increase our body’s immunity and promote average brain growth and development.
Best sources of mineral and vitamins are green vegetables, fruits, nuts, and seeds.
All of the above minerals are also important for the development of our body. Still, some young adults and young children have an iron deficiency that cannot be satisfied just by eating foods rich in iron. In such cases, doctors recommend iron supplements for children and adults.
The Water
Water is an essential nutrient because you can’t do without water for a day. Water aids in digestion and absorption of other nutrients and transports them to your cells.
Including these nutrients in your diet can lead to a healthy life. Now let’s see how to eat a healthy and balanced diet to stay in shape.
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Tips to Have Nutritional Balance
Take the right amount of calories
It would help if you were consuming the right amount of calories because eating more calories can lead to weight gain. Calorie needs vary depending on a person’s gender, age and level of physical activity. Typically, women need around 1,500 calories per day and men 2,000 calories per day.
Eat foods from all five food groups
The food is divided into five groups because the nutritional value of the food is the same in each group. It would be greatest if you ate the same from each group as they contain various vitamins, proteins, minerals and many other nutrients necessary for your health.
Here Are Five Main Food Groups:
- Vegetables
- Fruit
- Grain
- Protein Foods
- Dairy Products
Take nutritional supplements
Many people cannot eat all food groups for various reasons (e.g. lack of time, allergies, etc.). In this case, consider supplements to help balance the nutrients in your body.
You can consume optimal levels of vitamin or liquid iron supplement to meet your daily nutritional goals. Iron compliments come in many forms, such as capsules, tablets, and liquids. Nowadays, there are also liquid iron supplements available for adults.
Eat Whole Grains
Choosing whole grains as an alternative to refined grains can improve your digestive system because they are high in fibre. Plus, it’s rich in protein and other nutrients that will help you fight chronic illnesses like cardiovascular issues.
Never Skip Breakfast
Eat your breakfast without skipping, as breakfast foods are rich in calcium, iron, vitamins, and other essential minerals that help lower bad cholesterol and improve our memories.
The small diet changes and regular exercise listed above can improve your energy levels, control your weight, and reduce your risk of disease.
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