What you eat plays an important role in your overall well-being but sadly, most of us follow a diet that is high in sodium, sugar, and saturated fats which put us at risk from various diseases. This is why it is necessary to take stock of what you are constantly putting in your mouth and assess their health value. If you are going to revamp your diet, these daily nutrients should be on top of your list so you will know what to get the next time you do your grocery.
Calcium. Calcium is needed by our body as it helps strengthen our bones and teeth. It is also needed for protecting the arteries and heart against any blockages. Daily intake of foods that are high in calcium can drastically reduce ones risk of breast cancer and other types of cancer as well. Tofu, milk, and yogurt are just a few examples of sources of calcium and they also come with other nutrients like protein and potassium.
Proteins. The role of protein in our body is to repair, maintain, as well as build tissues. It doesn’t matter whether it is your nerve tissues, haemoglobin, or even your cardiac muscles, all these rely on protein. Fortunately, there is no shortage of protein sources because eggs, chicken, lentils, dairy products, and fish contain decent amounts of proteins. Just keep in mind to choose lean cuts of chicken, egg whites, and skim milk to get enough proteins in your system.
Vitamin E. Vitamin E is a powerful antioxidant that can reduce cell damage. Lack of vitamin E in your system can lead to nerve damage when not addressed immediately. Both men and women are encouraged to have up to 15 milligrams of vitamin E per day to meet the daily requirement.
Sodium. Too much sodium can be bad for your health. With that being said, you don’t really need to avoid this nutrient at all. For one thing, sodium plays a role in keeping your blood pressure stable, your nerves functioning properly, and your electrolyte levels balanced. The average adult should have up to 300 mg of sodium daily which can be gotten from eating smoked or pickled foods, salty snacks, and even a pinch of table salt. Make sure that you keep your sodium intake down as excessive consumption can lead to hypertension, kidney problems, and even water retention just to name a few.
Fiber. Another important nutrient that you should ensure that you are getting enough of is fiber. Consuming foods that contain fiber can ensure that you are getting protection against diabetes and heart disease, while preventing weight gain in the process. Fiber also improves one’s digestion which means that your body is absorbing sufficient amount of nutrients in the process. There are many foods that can provide you with fiber like whole grains, fruits, vegetables, nuts, and seeds just to name a few.
Potassium. Potassium is also critical to your overall health as it can help with muscle contractions, heart function, as well as balance of water in your body. Without sufficient amounts of potassium, you will find yourself prone to dizziness, nausea, and headache. The good news is that there are many sources of this mineral like bananas, oranges, spinach, coconut water, and fig.
These are just a few examples of nutrients that you should have enough of on a daily basis. Adding these foods to your diet can help you achieve your daily dose of nutrients to protect you against various health problems.