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The Amazing Health Benefits of Proper Nutrition |
When it comes to your health, there are few decisions more important than what you eat and drink. Many people think they don’t have time to keep track of their diets, but the truth is that paying attention to nutrition provides numerous benefits to your overall health, from reducing the risk of certain diseases like cancer and diabetes to improving memory and building strong bones. Here are just some of the amazing health benefits of proper nutrition.
Start your day with an energy boost
Start each morning with a healthy breakfast. Be sure to incorporate protein, whole grains and fruit or vegetables into your breakfast to make it nutritious as well as energizing. A good rule of thumb is to eat about 20 grams of protein for every 100 pounds you weigh, 30-35 grams of fiber for every 1,000 calories you consume, and 50 percent more complex carbohydrates than simple carbs each day. For example, if you weigh 150 pounds and consume 2,000 calories daily (which is a bit on the low side), then aim for 90 grams of protein, 45 grams of fiber and 55 grams of complex carbs each day. The combination of these nutrients will give you energy throughout your day. It’s also important to get enough vitamins and minerals in your diet; many are needed for energy production, so eating foods rich in these nutrients is important. Vitamins B6, B12 and C are especially important for energy production—and can be found in meat, fish, poultry, eggs and dairy products. If you don’t like any of those foods or want to try something new that contains all three vitamins in one food source, consider trying nutritional yeast flakes (available at most health food stores). They have a nutty flavor that can be added to sauces or sprinkled over cooked veggies or popcorn.
Protect your body from disease
Our body needs proper nutrition to maintain good health and ward off disease. It’s important to understand that our bodies are very different from machines: Machines run smoothly with consistent fuel, but our bodies require a variety of vitamins, minerals, water and other nutrients in order to function. Nutrients (the vitamins and minerals that keep us healthy) serve as building blocks for healthy bones, muscles, skin, hair and nails. They also help with digestion, absorption of nutrients from food and help prevent damage from free radicals—unstable molecules that harm cells throughout your body. Our bodies must get energy from food in order to function at their best; however, eating too much or not enough can have serious effects on both physical and mental health. The right amount of calories is needed each day to support health and fitness goals. By maintaining a balanced diet, you will be able to stay energized while still losing weight if needed. A daily intake of 2,000 calories is recommended for most adults who engage in moderate exercise four days per week. If you want to lose weight safely and quickly, try reducing your calorie intake by 500-1000 calories per day until you reach your goal weight. Remember that it takes 3500 extra calories burned through exercise or dieting to lose one pound! Be sure to consult with a doctor before starting any new exercise routine or cutting back on calories.
Stay focused and attentive throughout the day
Your daily diet is a very important part of your overall health and wellness. Your diet plays a crucial role in helping you to stay healthy and energized throughout your day, while ensuring that you have enough energy to get through any potential obstacles or distractions. This can include everything from long meetings at work to sleepless nights with baby that end in feedings and diaper changes. In order to fuel your body properly and avoid fatigue and other problems, it’s essential that you take good care of yourself. Staying focused and attentive during your day will be much easier if you make sure to eat foods that are nutritious and balanced. A healthy diet should consist of whole grains, fruits, vegetables, lean proteins (such as chicken), healthy fats (such as olive oil) and dairy products—and try to keep processed foods and junk food out of your meals as much as possible. Eating right will also help you to maintain an appropriate weight for your height, which can help reduce stress on your joints and muscles. And eating well won’t just benefit you; following a balanced diet will also help prevent heart disease, diabetes and cancer—three of today's most common health issues!
Lose weight (and keep it off!)
Perhaps one of the most common reasons people find themselves visiting a doctor’s office is because they’re struggling to lose weight. To improve your health and keep it that way, healthy eating habits are essential. Eating foods that are high in fiber and low in fat can help you shed pounds faster than those filled with added sugars or white carbs. Aim for a balanced diet full of vitamins and minerals—not just calories! Working with a nutritionist to create an individualized plan may be helpful if you need some additional guidance. If at first you don’t succeed, try again. A few failed attempts at losing weight shouldn’t discourage you from trying again. Even small changes like switching from whole milk to skim milk can make a big difference over time. Don’t give up! It will happen eventually.
A great deal of research has been done on nutrition over the years, but much remains unknown about how exactly certain nutrients affect our health (and which ones we should focus on). One thing that scientists do know: Our bodies need a variety of different nutrients to stay healthy and function properly. For example, calcium helps maintain strong bones; iron helps transport oxygen throughout our bodies; and vitamin D helps us absorb calcium and phosphorous while also helping regulate cell growth and development.
Build stronger bones, muscles, and joints
Osteoporosis is a condition in which bones lose mass and strength, making them more fragile and susceptible to fracture. Those with osteoporosis are at increased risk for broken bones. Exercise is crucial for building stronger bones, but it’s not enough—adequate calcium intake is also important. The National Osteoporosis Foundation recommends 1,200 mg of calcium daily from food or supplements. A diet rich in calcium (foods like milk, yogurt, cheese) and vitamin D (for example, foods like fortified orange juice and cereal) can also help prevent bone loss associated with aging as well as contribute to optimal health later in life. Learn more about how proper nutrition can support your health.
While you may know that consuming healthy fats like omega-3 fatty acids found in fish helps your heart health, did you know that these essential fats can also help maintain eye health? Omega-3 fatty acids may play an important role in preventing age-related macular degeneration (AMD), according to research published by Investigative Ophthalmology & Visual Science . AMD is one of the leading causes of vision loss among older adults. It involves damage to central vision due to retinal pigment epithelium cells (RPE) breakdown and death caused by oxidative stress.
Boost metabolism
You’re probably familiar with at least one study showing that a meal high in protein is more effective for building muscle mass than other diets. That’s because your body takes longer to digest protein, meaning it keeps you full for longer. Protein is also essential for a variety of health and weight management benefits. It boosts metabolism, promotes lean muscle tissue and helps build more calorie-burning lean muscle mass. What's more, incorporating healthy sources of protein into your diet—especially around workouts—may help prevent injuries by ensuring your muscles have what they need to repair after exercise-induced wear and tear.
Reduce inflammation in the body
Inflammation is a normal response of your immune system to injury, but chronic inflammation over time can be dangerous. Chronic inflammation from any cause—including poor nutrition, obesity and aging—can cause serious health problems such as heart disease, cancer and diabetes. Because there’s not just one way to reduce inflammation in your body, it’s a good idea to incorporate a variety of foods into your diet that have anti-inflammatory properties. These foods include fatty fish (salmon, mackerel and tuna), fruits (especially berries) and vegetables (such as broccoli). Some herbs like ginger also have anti-inflammatory properties that can help improve your overall health. Exercise regularly: Studies show exercising regularly has many health benefits, including reducing inflammation in the body. One study found regular exercise helped prevent chronic inflammation in obese mice by increasing their levels of adiponectin, which helps regulate insulin levels. In addition to helping with weight loss, exercise also reduces stress levels and improves sleep quality. Consume more omega-3 fatty acids: Omega-3 fatty acids are essential fats that help reduce inflammation throughout your body by preventing molecules called cytokines from producing inflammatory chemicals called prostaglandins. The best sources of omega-3 fatty acids are oily fish like salmon and sardines; however, you can get these healthy fats through flaxseed oil or walnuts too. Eat more probiotics: Probiotics are live microorganisms that stimulate healthful bacteria growth in your intestines.
Fight infections and colds faster
With less inflammation in your body, you’ll be able to bounce back from illnesses faster. Fruits and vegetables can help reduce your risk for developing certain cancers. You’ll also sleep better and have more energy if you fill up on nutrient-rich foods. The health benefits of proper nutrition make it clear that paying attention to what you eat is extremely important. From fighting off colds to strengthening your immune system, good nutrition plays a major role in your health from day to day. Eating healthy isn’t always easy—sometimes it seems like there aren’t enough hours in a day to fit everything into your schedule—but it’s worth making an effort. Your health depends on it!
Maintain mental health and sharpness as you age
Mental health and sharpness are imperative as you age. Not only do they help improve everyday life, but they also assist with alertness when it comes to driving safely and learning new skills. Luckily, there are plenty of foods that can help maintain mental health and keep your mind sharp as you age. Here’s a list of some nutritional tips to improve your brain health: - Try eating foods high in Omega-3 fatty acids such as tuna, salmon or nuts. Studies have shown these specific fish oils can lower inflammation in your brain, which can lead to memory loss or depression due to an overactive immune system - Consume foods that are rich in antioxidants.
Improve brain function
Research has shown that a balanced diet is essential for brain function and health. By providing essential fats, vitamins, and minerals (including B12, folic acid, iodine, and iron), you can ward off degenerative diseases like Alzheimer’s or Parkinson’s as well as keep your memory sharp. Be mindful not to overindulge in carbohydrates though; eating too many can lead to inflammation. Try consuming at least five servings of fruits and vegetables daily—preferably organic—and choose lean meats with omega-3 fatty acids from sources like chicken or wild salmon instead of red meat when possible. Also be sure to drink plenty of water throughout your day—this will help you stay hydrated, which is crucial for peak brain performance. While there are no shortcuts to proper nutrition, there are ways to make it easier on yourself: Stock up on whole grains and fresh produce, prepare ahead of time by cooking meals in bulk, and look into meal delivery services if time management is an issue. It may take some time to get used to a healthier diet but once you do it will become second nature. And don’t forget about exercise! Many people don’t realize how important exercise is for maintaining good health – especially mental health – so try incorporating 20 minutes of light exercise into your routine every day. You might also want to look into taking fish oil supplements or other kinds of healthy fat pills such as flaxseed oil capsules if you struggle with getting enough nutrients through food alone.
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