Finding the missing ingredient in your diet is not easy. There are a variety of products that come with nutritional information. The packing entices us with attractive pictures and the TV bombards with advertisements. But is it safe to believe the information provided to us through advertisements? The statement is perhaps debatable. But the main crux is to get the right kind of nutrition into the system. This is only possible if you take critical steps towards changing your eating habits.
Understanding Macro and micronutrients
Let’s begin with macronutrients. They are three in number and have a lot to do with the functions of the human body. Widely known as carbohydrates, fats, and proteins. All three of them are essential for you to maintain a healthy lifestyle. But always remember the consumption of these nutrients depends on your daily routine and personal choice. Some of the rich food items containing macronutrients are potatoes, pasta, legumes juices, bread, fish, eggs, dairy, fatty meat, nuts, etc.
Talking about micronutrients, some of the most common ones that you should include in your diet are magnesium, potassium, calcium, vitamins, and iron. Each nutrient controls an array of functions which means that you should consume all of them to improve your health. Now let’s talk about the key ingredients you might be missing out in your daily diet. Take a good look at these food items and see if they are a part of your diet or not.
It’s all about protein
Protein is certainly important for a healthy life. It is one of the major ingredients that strengthen the immune system, helps in building muscles, repairs tissues, bones and muscles. As a key ingredient that provides a series of benefits to the human body, it becomes more vital to include protein in your diet. You can choose from protein-foods such as beans, eggs, peas, dairy, fresh meat, seafood, etc.
In addition to this, if you need more reasons to include protein in your diet. Here are some for you. First, there is a protein called rhodopsin in our eyes. It helps us see light. Each gram of protein will provide four calories and it is necessary for overall growth and development. Instead, there are endless other reasons for including protein in your daily diet. After all, it is one of the major nutrients that humans cannot survive without.
Water is critical for your health
Water is the most underrated and overlooked nutrient. People tend to forget that 60% of the human body is made up of water and a lot of other nutrients. If you don’t drink plenty of water, you are likely to fall prey to several deficiencies. Usually, the doctor’s advice is to drink 12 glasses of water in one day, but the quantity can vary depending on the weight of an individual. So, without further ado start drinking plenty of water before and after each meal. It will work miracles for you. Your skin will stay fresh, the body will stay hydrated, and it will aid digestion.
Eat your carbs the right way
Carbs have taken the fitness industry by a storm. It is no longer that time when people associated carbohydrates with fat. Because the only truth is that carbs give you energy and are important for an average individual to carry out daily chores. Not only this but carbs also works in tandem with protein and increases its efficiency. Additionally, carbohydrates also contain minerals and vitamins that are difficult to find in different food items.
However, taking the right amount and kind of carbohydrate is what really matters. So, you can have a variety of carb-rich food items like oatmeal, rice, whole-wheat, potatoes, etc. All these food items and especially 100% whole-wheat are great sources of carbohydrate.
Healthy fat matters
Some of you might think that fat is as good as dead. Especially the ones who are trying to lose weight or like to stay away from fatty food. Instead, some demonize fat and fail to identify its benefits. But the fat situation is not the same anymore. The tide has changed, and researchers recognize the amazing benefits of healthy fats. Moreover, dietary fats are good for hormone regulation and cellular functions.
Unlike proteins, carbohydrates, vitamins, and minerals, fats contain double the calories. Thus, a little fat now and then should do the job for you. But always remember to eat healthy fat foods like dark chocolate, fatty fish, cheese, olive oil, etc. Because unhealthy fats like trans fat can affect the health of your heart. So, know your fat diet before you start eating.
Vitamins and minerals are essential
There are 13 vitamins that your body needs to stay healthy. Some of the essential vitamins are A, C, D, and B6. You will need these vitamins for carrying out several functions and to ward off diseases. But not all Americans are taking an optimum level of vitamins. The sole reason is that people fixate on everything else but not nutritious food. As a result of which most of the American population is suffering from obesity. Now, the role of vitamins is crucial because it improves the vision, beautifies skin, and strengthens bones. In addition to this, vitamins can also lower the risk of cancer, help in detoxification, and Vitamin C helps boost the immune system.
Talking about minerals, they are also vital for the body because they help in the development of bones, teeth and the immune system. So, if you are consuming calcium, iron, and zinc properly your blood pressure will stay normal, wounds will heal faster, red blood cell count will improve, and nerves will transmit clear signals.
I hope now you understand the importance of a healthy diet. Because it is not easy to maintain a healthy routine without help and sincere efforts. But if you succeed, your efforts will be appreciated just like you tip your house cleaner for hard work. However, including all the nutrients in one single meal is not easy. So, include chunks of proteins and carbs in one meal, healthy fats, vitamins and minerals in other. Eventually, you will be able to keep a track of all the nutrients you consume on a day-to-day basis.