Foods and drinks contain a lot of nutrients, including carbohydrates, proteins, fats, liquids, fiber, vitamins, minerals, phytochemicals, antioxidants, and more. All nutrients are vital in the body's functions, including growth, development, disease protection, well-being and nutrition. Good nutrition, there is no mystery, but the complicated way in which nutrients work together to enhance health is very complicated. Eating different types of foods is the best way to ensure a nutrition-rich diet. Colorful foods are often the ones that have the richest nutrient source, especially the antioxidants fighting the disease. The goal is to choose foods that are high in nutrients and have the least amount of fat and calories per meal.
The most important feature of a proper diet is its variety. We all know that diversity is the spice of life. You will need more than seven nutrients that we will explain in this article.
Many adults do not get this material. You can solve this problem by following these simple steps for any food.
Why is it good for you? Your bones need it. So it involves the heart and other muscles. Studies show that there is a high correlation between calcium and lowering blood pressure as well as weight control.
How much do you need calcium? According to the medical institute, a group of experts who determine nutrient values increases the need for calcium as age rises. The amount you need each day is as follows:
Ages 19 to 50: 1000 milligrams
Ages 51 and above: 1200 milligrams
How can you use it? Use low-fat dairy foods three times a day as part of a balanced diet. If you have dairy allergies or lactose intolerance, you can get calcium from products such as calcium, dark green leafy vegetables, nuts and seeds. Some examples of foods that contain about 300 milligrams of calcium per serving are:
8 ounces (225 ml) of non-fat milk or non-fat yogurt,
8 ounces of boiled orange juice,
11.2 oz (330 ml) cheese,
8 ounces of soy milk
Why is it right for you? Fiber is useful for digestion, cholesterol, and glucose control. Fiber is found in low calorie foods, so it helps you manage your weight. Fiber can also lower your LDL or cholesterol, which reduces the risk of heart disease.
How much do you need it
Men aged 19 to 50 years: 38 g; aged 51 and above: 30 g
Women aged 19 to 50 years: 25 g; aged 51 and above: 21 g
How to use it more? Eat fruits and vegetables and high-fiber grains per meal and beans several times a week. Also, complete bread and whole grains, whole pasta pasta and other whole grains such as rye, millet, barley, cracked wheat and wild rice.
Look for breads with more than 3 grams of fiber per piece. Use a meal with a bean soup. Also, peeled canned, washed, or black beans into salads, soups, eggs and pasta. So fiber materials are the best, and its supplements can help you get the amount of fiber you need daily. Its benefits are to prevent muscle cramps. When consuming a lot of fiber, be sure to use enough fluids.
3. Vitamin A is the essential nutrient for the eye.
Why is it useful for you? You need vitamin A for sight, genes, immune system and many more.
How much do you need it Vitamin A is available in two forms. One is the retinol that the body is ready to take, and the other carotenoid that the body converts to vitamin A.
How to use this vitamin? Color your diet, like the following:
Carrot, Sweet Potatoes, Pumpkin, Spinach, Talebi, Sweet Red Peppers, Broccoli, Tomatoes
4. Potassium; essential nutrients for the nerves and muscles:
Why is it right for you? There is potassium in every cell in your body. It plays a key role in maintaining muscle, nerves and fluid balance. Potassium also boosts the bones and needs it to generate energy. Sufficient potassium protects against high blood pressure.
How much do you need it Men and women over the age of 19 require 4 700 mg of potassium per day.
If you have high blood pressure, talk to your doctor or pharmacist about the medications you want to take. Some medications, including certain diuretics, lose potassium. So be sure to consult your doctor.
How to use it more? Potassium packed foods will help you:
One cup of canned beans: 607 mg
Two cups of raw spinach: 839 mg
Cooked sweet potatoes: 694 milligrams
A cup of Greek yogurt: 240 g
One cup of orange juice: 496 milligrams
One cup of broccoli: 457 mg
One cup of sugar: 431 milligrams
A medium banana: 422 mg
5- Folic Acid
Why is it right for you? If you are pregnant, this is a very important issue. Folic acid is the synthetic form of vitamin B.
How much do you need it Get 400 micrograms of folic acid from supplements every day for women who want to be pregnant.
How to use it more? Women who want to become pregnant, in addition to taking folic acid, should consume folate-rich foods, including: