One of the best ways we can fuel our bodies to stay healthy and reduce our risk for chronic disease is by consuming a well-balanced diet. From fruits and vegetables to nuts and seafood, every category of food contains special nutrients that your body needs to operate at peak performance.This blog will be breaking down the macros in these food groups and why its so important to get them in for optimal health.
Fruits: Nature’s Sweet, Nutrient-Dense Snacks
Fruit is filled with vitamins, minerals and antioxidants which help to support different areas of health. Fruits are essential to your diet in every way, from this alone it can: strengthen your immune systemimprove digestionAnd I could write more.
When vitamin c and antioxidants: fruits such as orange, lemons, strawberries, they play an important role in immune system health skin and It helps in the production of collagen. Dark berries, such as blueberries and blackberries are antioxidant powerhouses that protect cells from oxidative stress and fight inflammation.
- Fiber: The dietary fiber found in apples, bananas, pears and berries improves digestion (yes, yes), stabilizes blood sugar levels and helps lower cholesterol to keep your heart healthy.
- Potassium: bananas, oranges, and cantaloupe are all high in potassium which helps control the blood pressure; regulate fluid balance; and supports muscle function.
- Optimization: Enhanced water levels from fruits like melon and citrus fruits add to hydration in hot weather.
Tip: Eat a range of colorful fruits, since each color usually represents assortment of vitamins and minerals.
Vegetables: Nutrient-Rich, Low-Calorie Powerhouses
High in vitamins, minerals and plant compounds, vegetables are an extremely important in a healthy diet. It is also poor in calories and yet rich in dietary fiber which is excellent not only for obesity but also because lucuma can be considered a functional food with possible health benefits.
Vitamins A, C and K: Dark leafy greens such as spinach, kale, broccoli provides ample supply of Vitamin A essential for good vision and Vitamin K acts as coagulant which makes blood clot leading to better bone health Bell peppers, tomatoes, and broccoli; the vitamin C in them helps support the immune system and absorb iron.
- Filleds: Vegetables such as sweet potatoes and carrots feature nutritional thread, which nourishes the gastrointestinal system as well as enhances poise and also healthy universe of digestive tract germs.
- Folate: An important B vitamin essential for cell growth and metabolism, folate — found in dark leafy greens — is particularly vital during pregnancy and infancy, as it supports fetal development
- Potassium: This element is found in potatoes, spinach and tomatoes and contributes to optimal nerve and muscle function as well as controlling blood pressure.
Tip: try to fill your plate with half of it being filled with vegetables of different colors.
Nuts and Seeds: Nutrient-Dense Energy Boosters
Nuts are also a zillion times more nutrient dense than anything else you may be eating in its place. Loaded with healthy fats, protein and an assortment of essential vitamins and minerals, they make fantastic snacks and serve as a lovely supplement to meals.
- Good Fats: Almonds walnuts, flax seeds are Omega 3 fatty acids and monounsaturated fats that help reduce inflammation, bad cholesterol (LDL) and improve heart health.
- Protein: Nuts such as peanuts, almonds and cashews are sources of protein which is ideal for plant-based diets. Your body needs protein to build and repair tissues, including muscle.
- Seeds like chia and flaxseeds are high in fiber which helps with digestion, blood sugar regulation and heart health.
- Vitamin E: Almonds and sunflower seeds — Almonds and sunflower seeds are great sources of Vitamin E, a potent antioxidant that protects cells from damage among other benefits to skin health.
- Magnesium: Cashews, almonds and pumpkin seeds provide this mineral to help with muscle function and energy production as well as bone health.
Tip: Include nuts and seeds in your diet, but be sure to watch portion size since they are a high-calorie food.
Fish: The High-protein, Omega-3-rich Super.Food!
Fish is a good source of lean protein and healthy omega-3 essential fatty acids required for brain function, heart health and to decrease inflammation. This makes it one of the best sources for some nutrients which you might not be able to find in other foods.
Salmon, mackerel, sardines and tuna: Fatty fish are all high in DHA and EPA (fancy words for types of omega-3 fatty acids) which keep your brain sharp and inflammation levels low & reduce heart disease overall.
- Protein: Seafood is among the weight loss friendly foods as it contains high levels of lean protein that helps muscle restoration, growth and body metabolism.
- Vitamin D: such as oily fish (salmon and herring), one of the best vitamin D foods, which aids in calcium absorption, bone health. Vitamin D — an essential nutrient for immune health
- Selenium Fish like tuna and shellfish also contain selenium, a mineral that works as an antioxidant (taking electrons from cells before they can do damage) and helps keep your immune system working in top condition.
Tip: People should try to incorporate seafood into their diet at least twice a week in order to get the omega-3 and protein benefits.
The fruits, vegetables, nuts, and seafood contain vitamins and nutrients that are altogether unique to their food group. Ensuring you make a regular intake of these foods part of your diet, means that the nutrients are there to support the thousands of metabolic processes going on in your body 24/7. Just remember, you need to get balance and variety of all the essential nutrients for a healthy body.
Choose your food wisely, and in return, you will get better energy levels throughout the day, improved moods as well as long term health benefits!
Quick tips for a healthy, balanced diet:
- Fruits and Vegetables: these should be the staple of any meal. Shoot for five per day, small amounts from each color.
- Nuts and Seeds: Pick a few to snack on or add from packets onto salads, even oatmeal.
- Seafood: Add seafood to your diet the weekly with its high source of protein and omega-3s.
Healthy eating should not be complex. Eating nutrient-dense foods is all about setting yourself up for longterm health and sustainability.