5 Key Nutrients in a Balanced Diet

5 Key Nutrients in a Balanced Diet

There is always one key precaution and treatment for every disease and problem related to health: a balanced diet. To keep your body and mind in shape and let them function to their maximum potential, you should take a diet with all the vital nutrients. If you are someone who has made a resolution to start having a good diet the next year, here is a small guide on the key nutrients you should be having in your diet regularly; 

Protein

Proteins are the building blocks of the body. Every cell, tissue, and organ requires proteins. Our muscles are nothing but proteins stacked on top of each other. Or hair, nails, and skin are entirely made of proteins. Proteins make antibodies, enzymes, hormones, and several other molecules that we need. Proteins are what help you grow and heal wounds. Proteins should be included in the diet and can be found in meat, lentils, fish, poultry, and eggs. 

Carbohydrates and Fiber 

Carbs have got a bad reputation but are essential and should not be eliminated entirely from the diet. Carbohydrates fuel the brain and are the first source of energy used before the body resorts to fats. Then, fibers are a part of many carbohydrate sources and regulate bowel function. Carbohydrates should make up 45 to 65 percent of your total daily calories. Healthy sources of carbs include whole grains, beans, and fiber-rich vegetables and fruits. Avoid relying too heavily on refined grains and products with added sugar.

Fats

Like carbs, fats are essential for a balanced diet. They are very rich in calories and used once the consumed and stored carbohydrates run out. Fats also make up many vitamins; they line the nerves, constitute several hormones, and help with growth. Healthy fats include omega-3 and omega-6 fatty acids, and some unsaturated fats can be found in nuts, seeds, fish, and vegetable oils (like olive, avocado, and flaxseed). Trans fats and saturated fats are things you have to stay miles away from and can be found in animal-based fats like butter, cheese, red meat, and ice cream.

Vitamins and Minerals 

Vitamins are essential micronutrients, meaning we do not need them in a high quantity, but even the slightest deficiencies can cause a severe disruption of bodily functions. There are many different kinds of vitamins. Vitamin A helps with vision; vitamin B has many other functions but helps with nerve function. Vitamin C is essential to wound healing, and vitamin D is necessary for bones and calcium metabolism. Some of the most common minerals are calcium, iron, and zinc. If your diet has enough vegetables and fruits, you likely don’t need to take vitamin or mineral supplements.

Water

Two-thirds of our body weight is water. You will be surprised how much impact water has on your mood. It acts as a shock absorber and a lubricant in the body, helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation. Even mild dehydration can make you feel fatigued and impair your concentration and physical performance. You should drink 8 to 12 glasses of water every day, increase it even further if you exercise strenuously or live in very hot climates.  

 

A good and healthy lifestyle, coupled with a balanced diet, is the best thing for your body and the mind. It is the best way to stay away from any health issues or medical complications. Along with these, make sure that you have a good health insurance policy quote that has got you covered in times of need. So stop procrastinating and start taking your health seriously.