Importance | Essential Nutrition | Protein | Carbohydrate | Fats | Vitamins | Minerals | Water | Nutrition Tips | Final Words
Have you ever think about what are the best nutrition tips that will surely help you to live a healthy life? Then this is the right place for you because here we will share nutrition tips for healthy living.
So keep reading to gathered some exclusive knowledge about your precious health. Nutrition is the process by which all plants and animals take in and utilizes the food substances.
The Essential substance includes in nutrients are:
- Proteins
- Fats
- Vitamins
- Minerals
- Carbohydrates
Approx. 85% of daily Energy usage from fats and carbohydrates and 15% is used from proteins. In Humans, Nutrition is mainly achieved by- putting food into our mouths, Chewing and Swallowing it.
Importance of Nutrition
Nutrition is essential for our growth and development, health and well–being. A healthy diet contributes to preventing future illness and improves the quality of life. Whatever you eat determines the state of your health. Several ways are there to access the nutritional status like food intake and biochemical measurement. BMI(Body Mass Index) is a good indicator of Nutritional Status. It correlates well with the total body fat expressed as a percentage of body weight.
Nutrition is the most important factor for healthy living. Including with physical activity, your diet can help you to reach and maintain a healthy weight, decreases your risk of chronic diseases (such as heart disease and cancer), and enhance your overall health.
After reading, about the importance of nutrition in your daily life. Now, go ahead and take a look, what are the essential nutrition and which one is better for your overall health.
Essential Nutrition
Nutrients can be classified into six groups:
- Proteins
- Carbohydrates
- Fats
- Vitamines
- Minerals
- Water
Nutrients perform various functions in the body including Energy provision and Maintenance of vital processes like digestion, breathing, growth, and development.
The Average intake of Energy is about 2800 kcal/day for Men and 1800 kcal/day for Women.
1. Proteins
Main Function: Build and repair tissues
Protein is an important source of energy of your body. Tissues and organs in the body are made up of proteins and protein compounds. For adults, the recommended dietary allowance of proteins is about 0.75 g/kg body weight per day.
Excess Proteins can’t be stored in the body so we need to consume protein daily. Consuming too many proteins is not recommended because it may lead the risk of developing Osteoporosis.
Food Source: The best protein source foods are lean meat, seafood, beans, and peas, nuts, seeds, and eggs.
2. Carbohydrates
Main Function: Provides energy
Glucose, fructose, Sucrose, Lactose, Maltose, Starch, fiber are some of the classifications of Carbohydrates. Carbohydrates should make up at least 55% of total Energy intakes.
Our brain depends primarily on glucose for its energy and requires about 100 g/day of glucose for fuel.
Food Source: Oatmeals, whole grains, brown bread, and whole white bread.
3. Fats and Oils
Main Function: Provide backup energy
Saturated Fatty Acids (SFA) have maximum no. of the hydrogen atoms attached to the carbon chain, while unsaturated fatty acids (found in avocado, nuts, Meat products, olive oils, and vegetable oils such as canola) have less than the required hydrogen atoms.
For example, monounsaturated fatty acids have two hydrogen atoms missing.
Monounsaturated fats are present in nuts, avocados, olive oil, canola oil, grape seed oil, peanut oil, flaxseed oil, sesame oil, corn oil, safflower oil, sunflower oil, etc.
From research, it concluded that Omega–3 fatty acids reduce inflammation and help prevent certain chronic diseases like heart disease and arthritis.
Omega-3 fatty acids are highly concentrated in the brain and appear to be crucial to brain function and also to normal growth and development.
Infants who do not get enough Omega-3 fatty acids from their mother during pregnancy are at risk of mental impairment.
Saturated fatty acids (found in foods such as butter, meat, and dairy fats) raise blood cholesterol levels while unsaturated fatty acids lower them.
Food Source: Sunflower oil, olive oil, canola oil, and soyabean oil.
4. Vitamins
Main Function: Maintain optimal health
Most Vitamins can’t be made in the body (Except Vitamin D) and must be obtained from dietary sources.
Vitamins are grouped as water soluble (vitamins that can dissolve in water, like thiamine, Vitamin C and Folic Acid) and fat-soluble (vitamins that can dissolve in a fat medium, like Vitamins A, D, E, K).
The need for Vitamins is – including the formation of hormones and blood cells.
Due to an inadequate supply of vitamins in our diet may lead to the development of diseases.
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Vitamin A
Vitamin A affects vision, reproduction and the formation of maintenance of the skin, mucous membranes, bones, and teeth. Deficiency of Vitamin A leads to Night-Blindness.
Sources of Vitamin A are Milk, Butter, Cheese, Egg Yolk, liver and fish-liver oil.
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Vitamin B Complex
It is a mixture of 8 essential vitamins necessary to enhance the immune and nervous system function and promote cell growth and division. Pregnant Women, Alcoholics and the elderly are more likely to suffer from vitamin B deficiency. Vitamin B-Complex comprises vitamin B1, B2, B3, B5, B6, B7, B9, B12.
Vitamin B1:
Thiamine is another word for vitamin B1. Thiamine deficiency causes BeriBeri, shows by muscular weakness, swelling of the heart and leg cramps. BeriBeri may lead to heart failure and death. Some rich sources of thiamine include organ meats, lean meats, eggs, leafy green vegetables, enriched cereals, wheat germ, berries, and nuts.
Vitamin B2:
Riboflavin or vitamin B2 release energy from proteins, carbohydrates, and fats. It transports and metabolizes iron in the body. Vitamin B2 deficiency also known as ariboflavinosis.
Vitamin B2 deficiency can have the following symptoms:
- Skin dryness and cracking of skin around the nose and mouth
- Red, dry Tongue (Magenta Tongue)
- Skin Rash
- Anemia
- Weakness and fatigue
- Vision problems
Food source of Vitamin B2 is milk, meat, whole grain and enriched cereals, pasta, bread and mushrooms, and green vegetables.
Vitamin B6:
Vitamin B6 (or Pyroxidine) absorbs and metabolize the amino acids, helps in the formation of RBC.
Some of the sources of vitamin B6 are cereals, bread, liver, avocados, spinach, green beans, and bananas.
Vitamin B9:
Folic Acid or Vitamin B9 is needed for the formation of body proteins and hemoglobin. Folacin deficiency is associated with neural tube defects. Vitamin B9 can be lost in foods stored at room temperature and while cooking.
Some of the Source of Vitamin B9 are organ meats, leafy green vegetables, legumes, nuts, whole grains, and brewer’s yeast.
Vitamin B12:
Vitamin B12 helps to keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all the cells, and also helps to prevent megaloblastic anemia that makes people tired and weak. Pernicious Anemia is a condition in which the people can’t make intrinsic factor. And so, they have trouble absorbing Vitamin B12 from all the foods and Dietary Supplements.
Need to intake Vitamin B12 each day depends on your age:
| Life Stage | Recommended Amount |
| Birth to 6 months | 0.4 mcg |
| Infants 7-12 months | 0.5 mcg |
| Children 1-3 years | 0.9 mcg |
| Children 4-8 years | 1.2 mcg |
| Children 9-13 years | 1.8 mcg |
| Teens 14-18 years | 2.4 mcg |
| Adults | 2.4 mcg |
| Pregnant teens and women | 2.6 mcg |
| Breastfeeding teens and women | 2.8 mcg |
Foods source for vitamin B12
Vitamin B12 can be achieved by eating a variety of foods including beef liver and clam, fish, meat, poultry, eggs, milk, and other dairy products, and some breakfast cereals, and nutritional yeasts.
5. Minerals
Main Function: Maintain Optimal Health
Minerals are very essential, acting as co-factors of enzymes (i.e. enzymes would not exist or function without minerals). Some of the minerals necessary for health are:
- Calcium: Calcium is a necessary mineral in our diet, especially for women at menopause. Its major function is to build and help maintain strong bones. It can reduce bone loss and fragility and also can stop the onset of osteoporosis and it is involved in the Blood-Clotting. Calcium deficiency can be developed when there is a lack of vitamin D.
- Iron: Iron in the food exists as, haem, and non-haem Iron. Haem iron, found in red meat, is relatively well absorbed. Non-haem Iron, found mostly in cereals, pulses, certain vegetables, and eggs, is generally less well absorbed. Non-haem iron absorption depends on other factors in a diet. For example, Vitamin C and animal proteins enhance non-haem iron absorption, while tea, coffee, and phytates (oxidant compounds found in nuts, whole grains) inhibit it.
- Zinc: Zinc represents only 0.003% of the human body, but is essential for synthesizing protein, DNA and RNA. It is required for growth in all the stages of life. Sources of Zinc include meats, oysters and other seafood, milk, and egg yolk.
Food Source: Vegetables, dairy products, and fruits.
6. Water
Main Function: Enables vital bodily functions
You’ve generally heard that you can live for weeks without food but only days without water. That’s because water is the most essential nutrient. It is involved in several of your body’s vital functions, and it distributes other important nutrients to your body cells.
Now, let’s discussed the best nutrition tips that will definitely maximize your health.
Source: 20% comes from food and 80% depends on drinking water.
Top 10 Nutrition Tips For Everyday Health
There is a lot of confusion when we come to health and nutrition. People, even highly qualified experts, often seem to have the exact opposite opinions.
But, despite all the disagreements, there are some things that are supported by research.
Here are top 10 health and nutrition tips for everyday health that are actually based on good science.
2. Cut Down Saturated Fat and Sugar
4. Regularly Yoga and Exercise
10. Use Plenty of Herbs and Spices
1. Balanced Diet
A balanced diet is one based on eating a variety of different foods and eating food that has not been processed.
“A variety of foods, basing meals on starchy foods and eating at least five portions of fruit and vegetables a day.”
Being healthy and fit means to take good care of the body. Good health of body mind and body help to maintain the required energy level to achieve success in life.
A balanced diet consists of taking a proper and healthy food. It includes eating fresh fruits, vegetables, eggs, minerals, proteins, potassium, and vitamins included foods. These nutrients are essential for a human’s lifestyle.
Suggested Read: Balanced Diet: Diet And Your Health
“Here You can know more essential information about Balanced Diet”
2. Cut Down Saturated Fat and Sugar
Saturated fat is found in many of the foods like biscuits, cakes, Sausages, cream, butter, and pies. Select the food that contains unsaturated fats like vegetable oils, oily fish and avocados. Use just a small amount of vegetable oil instead of butter or ghee.
For meat, choose lean cuts and cut off any visible fats.
Drinks and Sugary foods are high in energy and could result in weight gain. Pastries and biscuits which contains sugars should be avoided. More than 22.5 gram of Sugar per 100gm is a high sugar amount.
3. Eat Less Salt
Some tips with the use of salt:
- Use Sodium Tracker: Must know how much the sodium we eat by the use of Sodium Tracker.
- Read the nutrition labels: Different food categories have different Sodium levels. Compare the labels and choose the products with less amount of sodium found in the stores.
- Appreciating new and Interesting Flavors: If you make a habit of reduced use of sodium gradually then you will actually appreciate the foods for the true flavor. The taste buds will adjust with less salt and look forward to how food for really tastes.
4. Regularly Yoga and Exercise
Practicing Yoga include regular exercises in our daily routine also help us to maintain our desired fitness, blood sugar, and immunity levels.
Obesity and Lack of physical fitness in a young generation set the stage for diabetes, heart diseases, and other series health problems.
Walking, cycling, running, playing, swimming, gardening, skipping, weight-lifting and yoga are some of the import activities which help us to maintain, fit and healthy lifestyle.
A person with both physically and mentally fit is strong enough to face the ups and downs of life, and he is not affected by drastic changes in the circumstances.
“Staying Active makes You stay Energetic.”
5. Eat Protein Rich Food
Eating protein in sufficient amount is most important, and experts mostly believe that the recommended daily intake is too low.
Protein is mainly important for weight loss and works via many different mechanisms.
Eating plenty of protein has also been shown to lower blood sugar and blood pressure (BP) levels.
6. Avoid Processed Junk Food
We all know that all the processed junk foods in the diet are the major reason the world is fatter and sicker than ever before.
They are also low in protein, fiber, and micronutrients (empty calories), but rich with unhealthy ingredients such as added sugar and refined grains.
So, you need to avoid processed junk food, if you want to live healthy and longer.
We suggest you should prefer real food instead of junk food.
7. Don’t Skip Breakfast
Some people skip breakfast daily because they think it will help them to lose weight. In fact, the study shows that people who daily eat breakfast are less likely to be overweight.
Breakfast has also been shown to have positive effects on a kid’s mental performance and enhance their concentration throughout the morning.
A healthy breakfast is an important factor of a balanced diet and gives some of the minerals and vitamins we need for good health.
8. Stay Hydrated
Drinking enough water can have many benefits. Another important factor is that it can help to increase the number of calories you burn.
According to research, it can enhance metabolism by 24-30% over a period of 1-1.5 hours.
The right time to drink water is half an hour before having the meals. One study gives the result that half a liter of water, 30 min. before each meal, increased weight loss by 44%.
9. Avoid Smoking or Alcohol
As we all know that smoking as well alcohol is not good for our health. But many people are continuously taking both things which are very harmful to their overall health.
Reasons to avoid smoking and alcohol:
- Smoking can increase the risk of having cardiovascular diseases.
- Drinking can cause critical health issues like acute intoxication, nausea and vomiting, blurred vision, impaired judgment, and alcohol poisoning.
- Intake of heavy alcohol can cause high blood pressure, liver cancer, pancreatitis etc.
Still, if you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.
10. Use Plenty of Herbs and Spices
There are various healthy spices and herbs out there.
For example, turmeric and ginger both have potent anti-inflammatory and antioxidant effects, promoting too many health benefits.
Some benefits of ginger:
- Reducing the day to day muscles pain
- Effective at reducing the symptoms of osteoarthritis
- It can be beneficial for people indigestion and other stomach related problems.
You should try to include as many different herbs and spices as you can.
Final Words
Therefore, this is all about the nutrition tips for healthy living. But to get a positive result from these tips you have to work regularly on this.
Hence, focusing on a balanced nutritional diet is what you actually need to maintain a healthy living.
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