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How To Include Nutrients In Your Diet

by andMe Bioactive Beverage 01 Feb 2022
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Nutrients are like fuel for your body. An adequate amount of nutrition helps us nurture our health and lead a happy and healthy lifestyle. Nutrition is the supply of food that we need to produce energy in cells and make our organisms function. A nutritional balance happens when you eat a properly planned diet that includes all the major nutrients like protein, vitamins, minerals etc. When you decrease or increase the proportion, it affects your heart or kidney. Unfortunately, most people nowadays lead a fast and disorganized lifestyle. Junk food and bad eating habits can cause deficiency and malnutrition in the human body.

Reasons for nutrient deficiency:

  • -> Not consuming enough amount of food
  • -> Some particular diseases and medications
  • -> Your body's inability to process the food and produce energy
  • -> Stress, anxiety, depression
  • -> Digestion problems
  • -> Inadequate sleep
  • -> Consuming less water
  • -> Having junk food from outside
  • -> Allergic disorder or sensitivity to certain nutrients
  • -> If you are really worried about your deficiency, consult a doctor and start taking wellness supplements.

Importance of good nutrition:

Having good nutrition means your body is getting all the components to run every cell's and organ's functions. But unfortunately, most people are not aware of the importance of eating a well-planned and healthy diet. More than maintaining a sleek waistline, a healthy diet has many benefits. For example:

  • -> Reduces blood pressure and sugar
  • -> Fewer chances of getting heart diseases, stroke, cancer, arthritis, or osteoporosis
  • -> Lowers the level of bad cholesterol
  • -> Improves your well-being
  • -> Boosts immunity, energy, and stamina
  • -> Improves gut health, memory and mood swings
  • -> Loose obesity
  • -> Strong bone health
  • -> Improves sleep cycle

There are 40 types of nutrients in our food, and they can be classified into 7 major groups:

1) Carbohydrate:

  • -> Provides energy for the body
  • -> Improves digestion
  • -> Helps your memory to take a leap
  • -> Preserve muscle
Sources:
  • -> Bread, grains, pasta
  • -> Starchy vegetables like potato
  • -> Nuts and legumes
  • -> Fruits
  • -> Milk and yoghurt
  • -> Snack food
  • -> Sauces and condiments

2) Protein:

  • -> Overall growth of your body
  • -> Repairs body cells
  • -> Regulates hormone production
  • -> Builds tissues and muscles
  • -> Improves stamina, energy, and immunity
  • -> Helps in enzyme secretion
Sources:
  • -> Lean and poultry meat
  • -> Nuts and seeds
  • -> Legumes
  • -> Fish and seafood
  • -> Dairy products
  • -> Quinoa
  • -> Pumpkin seeds
  • -> Dietary health supplements like andMe's protein powder

3)Lipid:

  • -> Reserves energy
  • -> Regulate hormone
  • -> Transmit nerve impulses
  • -> Transport fat-soluble nutrients
Sources:
  • -> Oils and fat

4)Vitamins and Minerals:

  • -> Healing wounds
  • -> Strengthens bones and teeth
  • -> Boosts immunity power
  • -> Prevents heart diseases and cancer
  • -> Aids calcium absorption
  • -> Improves metabolism and nervous system
Source:
  • -> Citrus fruit
  • -> Red and green pepper
  • -> Berries
  • -> Green and leafy vegetables
  • -> Avocados
  • -> Fish and lean meat

5)Fibre:

  • -> Weight loss
  • -> Solves digestive disorders
  • -> Reduces cholesterol and blood pressure
Source:
  • -> Fruit
  • -> Nuts and seeds
  • -> Green vegetables
  • -> Grains
  • -> Brown rice
  • -> Baked potato
  • -> Bran cereal

Tips to have a nutritious diet:

  • -> The golden rule- drink adequate water.
  • -> Choose good carbs over no carbs; whole grains are your buddy.
  • -> Make sure to include protein in lunch and dinner.
  • -> Choose a fibre filled diet, as rice or roti should be there.
  • -> Calcium is a must; try to have warm milk every day.
  • -> Eat more vegetables, but always cook your veggies properly.
  • -> Eat less salt.
  • -> Decrease the amount of alcohol intake.
  • -> A daily natural health supplement will be a great help.

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