We all are aware of the benefits of eating a healthy diet. It is important to choose nutritious foods that help in improving health. The food we eat contains some nutrients that have the power to heal the body and prevent diseases. Various types of foods have different nutrients in them. A balanced diet consists of foods that contain all nutrients in a proper amount.
We need all types of nutrients for the proper functioning of our body organs. Different nutrients play a specific role in our body and treat specific diseases. The junk food lacks in nutrients and it is not healthy. Instead of eating fatty and fried foods, you should take a diet that contains nutrients. We will discuss about the essential nutrients you need to stay healthy. Following are the important nutrients to boost health.
10 Important Nutrients To Boost Health
Vitamins are of many types like Vitamin A, B, C, D and E. All these vitamins help in improving health and preventing diseases like heart disease, weak immunity, cold, flu, bone and kidney problems. Vitamins are found in carrots, beans, eggs, banana, chickpeas, berries, salmon and tuna.
Protein is an important nutrient for us. The daily intake of protein for men is fifty-five grams while women need forty-five grams protein daily. The nutrient is found in foods like beans cheese, yogurt, lentils and eggs.
Iron is needed for oxygen transport to body organs. It helps in curing fatigue, anemia and depression. Iron gives energy and makes the muscles strong. Iron is found in spinach, soybeans and lentils. Non-vegetarian people can eat turkey.
Calcium is needed for improving the health of bones and teeth. Dairy foods like milk and yogurt are the best sources of calcium. Take dairy foods that have very less amount of fat. The daily intake of calcium should be 1000-1200 mg. You can get calcium through sea vegetables. Green vegetables like kale and collard greens contain this nutrient.
Folic acid is a nutrient that plays an important role in production of new cells. We need this nutrient for controlling serotonin, which is required for preventing brain and mood problems. Foods that contain folic acid are avocado, asparagus and spinach.
Selenium helps in controlling thyroid hormones and treating infections. We need fifty-five micrograms selenium daily. The nutrient helps in preventing oxidative damage. Food sources of selenium are spinach and oatmeal. You can get this nutrient by eating fishes like tuna and halibut.
Omega 3 Fats
Omega 3 fats are nutrients found in fatty fish. The nutrient helps in preventing many diseases like hypertension,heart disease, inflammation, depression and dementia. Omega 3 fats are found in fish, walnuts and flaxseeds.
Antioxidants are nutrients that help in preventing diseases caused by free radical damage. Berries are the richest sources of antioxidants. Spices like turmeric also contain this nutrient. Green tea and herbs like oregano are also rich in antioxidants.
Iodine is required for controlling thyroid hormone in our body. The nutrient helps in preventing mental retardation in babies and kids. It prevents thyroid disorders. Iodine prevents miscarriage and birth defects in pregnant women. Iodine is present in table salt, strawberry, cranberry, eggs and fish.
A healthy balanced diet includes fiber also. We need fiber for the proper functioning of digestive system. Fibrous foods help in preventing constipation. Fiber helps in reducing blood sugar and cholesterol levels also. Green leafy vegetables and apples are the best sources of fiber.