Are you getting these important vitamins day by day?

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Eating healthy isn’t necessarily difficult, but it does require planning. Eating plenty of fruits and vegetables, foods rich in protein, and drinking plenty of water are cornerstones of a balanced diet, but that’s just the beginning. There are a handful of essential nutrients your body needs on a daily basis that can be ingested through your diet, supplements, or other means. Here are the nutrients to plan for each day and how to get them.

amino acids

Your body needs nine amino acids to function: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These play an important role in helping your body break down, repair, and grow food. These essential nutrients are not naturally made by your body. So, to get them, you need to eat a lot of protein such as meat, fish, eggs, or dairy products. Even vegans can get lots of amino acids by eating a healthy ratio of legumes, seeds, nuts, and grains.

Fatty acids

There are many different types of fatty acids that your body needs in order to function. Unlike saturated fats and trans fats, monounsaturated and polyunsaturated fats are beneficial and important in ensuring that your cells are functioning properly. The most important of these are omega-3 fatty acids, which can help reduce triglycerides in your blood and liver. They can also help with mood disorders, eye health, and more. Fruits, fish and fish oils, vegetable oils, seeds, and nuts can all be sources of fatty acids as well as dietary supplements.

Vitamins

Your body needs 13 vitamins; two of them – D and K – can of course be produced. The other 11 – vitamins A, C, E, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12, and folic acid) – must be obtained through your diet. The best way to get the right mix of vitamins is by eating a balanced diet, although supplements can help too. Look for foods labeled “fortified” if you are not getting enough vitamins.

Minerals

Minerals play an important role in keeping your bones strong and your organs functioning properly. Calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur are the minerals you need in large quantities and are found in a wide variety of foods. There are other minerals that your body needs in lesser amounts, such as iron, manganese, copper, iodine, zinc, cobalt, and fluoride.

Several dozen essential nutrients may seem like a lot, but for most people, variety in their diet is key. Each of the essential nutrients – and water – are needed for your body to function properly, so make sure you eat and drink plenty each day. Chances are, if you miss out on anything, it’s because of vitamin D or potassium.

There are a number of ways you can get these nutrients, so when in doubt, check the label! The nutritional information on the foods you eat can tell you what is going on in your body. Use this information to make sure you are getting everything your body needs to stay on the path to wellbeing.

The information on this website is provided for informational purposes and is not a substitute for advice from your own doctor or other healthcare professional. You should not use the information contained herein to diagnose or treat any health problem or disease, or to prescribe any medication. If you have a medical problem, or suspect you have a medical problem, contact your doctor right away.