If you’ve not been feeling up to the mark lately, one of the contributing factors could be your diet. If you don’t get the right nutrients, and in the right amount, your body will not be able to function the way it should. Good nutrition is critical for every living organism, and humans are no exception. Read on to find the top 9 nutrients for good health.
Here Are Top 9 Nutrients For Good Health:
Protein is a nutrient that plays a critical role in several bodily functions. It offers structure for cells present in the human body. You would have had no bones, organs, and muscles, without protein. Protein plays a vital role in repairing muscle tissue after intense workouts. You may obtain protein from several food sources, which include legumes, nuts, and meat.
Many people often fall prey to the low-carb mantra. The truth is that at least 50 percent of your calories should come from carbohydrates. Carbs provide the body with fuel, without which it would not be able to carry out any processes. You should aim to consume more starches than sugars. Starches are present mostly in whole grains, such as wheat, quinoa, and oatmeal.
Folic acid is another critical nutrient for good health. Folic acid plays a key role in creating and maintaining cells in the body. It also assists in stabilizing the RNA and DNA present in the body. You may obtain folic acid from egg yolks, fortified grains, and leafy greens. You should strive to ingest 400 mcg of folic acid daily.
Iron assists in transporting oxygen to different cells in the body. Iron helps to keep your blood healthy. You need to consume a minimum of 8 mg iron daily, from several different food sources. Iron is present in fortified cereals, turkey, and walnut.
Zinc forms a vital component of several proteins and enzymes present in the body. It is required by enzymes that control carbon dioxide in the human body. It is important for the brain’s synapsis and cells present in the body. You may obtain your daily zinc requirements from nuts, whole grains, red meat, seeds, oysters, and beans.
Vitamin C is a water-soluble vitamin that facilitates normal growth and development. It assists your body in absorbing iron. The human body is not able to manufacture or store vitamin C, making it critical for you to get enough vitamin C from your diet. Red pepper, broccoli, strawberries, and oranges are excellent food sources of vitamin C.
Vitamin E is essential for maintaining good health. The major function of vitamin E is to protect cell membranes. It is categorized as a fat-soluble antioxidant that reduces blood cholesterol and prevents cancer. Consuming high amounts of vitamin E is linked with lower risk of sunstroke, heart disease, and coronary heart disorder. Vitamin E is also necessary for keeping your skin and hair healthy. Make sure you get enough vitamin E from food or supplements, as this vitamin is not manufactured by the body. Wheat germ and almonds are fairly good sources of vitamin E.
Fiber assists in regulating the movement of nutrients and food throughout the body. The correct balance of fiber would keep your gastrointestinal tract in top working condition for years to come. To meet your daily requirements of fiber, include fruits, vegetables, and whole grains in your meal plan.
B Vitamins, a total of 6, play a major role in energy metabolism. It is necessary to understand that B vitamins do not supply energy to the body. Instead, they are crucial for energy conversions that take place inside the body. Seniors may require a higher dosage of B vitamins, as it becomes difficult for the body to absorb vitamins with age.