In a healthy diet, it is not enough to simply just eat. You must make sure you get enough of the right vitamins and nutrients. While supplements can supply some of the necessary nutrients, the best way to obtain nutrients is to eat the food they come naturally in. Regardless of what you eat, try to vary your diet so that you will obtain as many necessary nutrients as possible. Now, lets take a quick look at the most important nutrients below:
There are many different types of vitamins that the body needs. One of them, calcium, is very important. Calcium helps regulate the passage of nutrients through cell walls. It makes it easier for your body to retain the nutrients it needs. If you do not receive enough calcium, your body will automatically take it from the calcium in your bones. Over time, your bones will weaken. Calcium deficiency may result in diseases like osteoporosis. However, if you simply get enough calcium, you will be less likely to face this problem. Adults need about 1000 milligrams per day, while children need about 800 milligrams. There are many foods you can get calcium from. Milk and dairy products seem like the most obvious, however, most fruits, vegetables, beans, and nuts have calcium. Some examples with more calcium than usual are pomegranates, celery, and almonds.
This important nutrient is not as well-known as others, but it is just as important. Magnesium is needed for many tasks such as creating new cells, blood clotting, and producing energy. Magnesium is also required for insulin secretion. Without enough, you may experience fatigue, muscle weakness, and insomnia. Adults need around around 400 milligrams per day, while children need less. Many fruits, such as bananas, watermelon, and raspberries have magnesium. Nuts are also a good group of food to obtain magnesium from.
This nutrient is necessary for the growth and maintenance of the body. It plays an essential part in helping the heart function. It also keeps a balance of the water between cells and body fluids. Without enough of this nutrient, you may experience muscular cramps, irregular heartbeat, and lung and kidney failure. For both adults and children, about 2000 milligrams are necessary per day. Some foods you can find potassium in are avocado, peas, and peanuts.
Most people think of sodium as just salt. This however is not true; sodium comes in many other foods other than salt. It is used to regulate blood pressure, and helps muscles and nerves function correctly. Many people get much more sodium than they need, due to them pouring salt on their food to add more flavor. Different body types need different amounts, but instead of simply adding salt to the diet, how about trying other foods? While all fruits have sodium in them, passionfruit in particular contain a large amount. Many vegetables such as artichoke, broccoli, and squash contain sodium.
Fiber can be found in cereal, vegetables, beans, and many other things. It helps with digestion and maintaining blood sugar levels. As you can find on many cereal boxes, it also reduces the risk of heart disease. Fortunately, there is no such thing as too much when it comes to fiber, so you can eat as much as you want. Just remember to get enough of the other nutrients as well.
Eating fruits and vegetables is the best way to obtain the natural nutrients your body needs. That is why they are so healthy. Just eliminate the extra sodium and you will be on your way to a healthy diet.