Our body needs nutrients to sustain basic life functions like breathing, metabolism, and digestion and support the immune system. Essential nutrients are those that the body is unable to produce itself. Therefore, we need to incorporate them into our diet to maintain optimal health.

In the case of micronutrients like vitamins and minerals, a small dose is enough to carry out bodily functions. However, you have to intake a sufficient quantity of macronutrients, including proteins, fats, carbs, and water, to fulfill the body’s energy requirements.

Here are 4 ways you can incorporate essential nutrients into your diet.

White Meat, Fish, and Eggs

Consider including white meat, fish, and eggs in everyday meals. These foods are rich in protein - made of amino acids. Amino acids help in cell repair, growth, and maintenance in growing teens and adults.

Your protein intake depends on your physical activity and age. According to a study, 16% of our body weight comes from a protein diet. Generally, an average woman should consume 46 grams of protein per day, while an average man should consume 56 grams.

Diets rich in protein are also essential for healthy bones, muscles, cartilage, and skin.

Whole Grains, Beans, and Vegetables

Carbohydrates are usually the first thing people cut from their diet when going on a weight loss journey. However, healthy carbs are the body’s main source of energy. Fibers present in carbohydrates keep you full and keep your cholesterol level optimum. They also support the central nervous system by fueling the brain, heart, and kidneys.

When incorporating carbohydrates into your diet, avoid going for refined carbohydrates or food with added sugar. Processed carbohydrates like white bread and white pasta are devoid of healthy goodness and increase weight gain. Instead, eat whole grains, beans, and low-carb vegetables to supply your body with vital nutrients.

Fiber-rich fruits and vegetables are crucial for long-term health.

Fish, Nuts, and Seeds

Fish, nuts, and seeds are rich sources of unsaturated fatty acids. Our body does not produce Omega 3 and Omega 6 fatty acids on its own. Hence, we need to incorporate them into our diet to support bodily functions like blood clotting, muscle movement, and mineral absorption.

Unsaturated fats like flax seeds, chia seeds, and olives improve the body’s cholesterol level, reduce inflammation, and stabilize the heart. However, a high quantity of saturated fats like butter, cheese, and red meat does the exact opposite.

World Health Organization advises keeping our fat intake under 30% to avoid raising cholesterol levels.

Milk, Fruits, and Vegetables

Vitamins and minerals are also vital to support the body’s growth and development. You can find them in dairy products like milk, egg yolk, fruits, and vegetables. Vegetables like kale and spinach are rich in antioxidants and maintain healthy blood pressure, muscle contraction, and relaxation.

Full-fat dairy is also a good source of fat-soluble vitamins A, D, E, and K, while milk and dairy products are high in calcium and magnesium. They promote healthy vision, skin, and bones.

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