Understand Your Nutrition Needs and Maximize Your Health

Although we consider ourselves the most intelligent species on this planet, we don’t always make intelligent choices regarding our eating habits and nutrition. We eat whatever pleases our taste buds without considering its effects. When we try to switch to healthy food habits, we jump straight to keto and paleo diets, which have more downsides than benefits. What we don’t realize is that our everyday food can fulfill our nutritional requirements and is easy to follow as well.

First, we need to identify the nutrients and their sources to bring a positive change to our health.

1. Protein

Types – Plant Protein, Animal Protein
Sources – Low-Fat Skinless Chicken, Tuna, Salmon, Lean Meat, Beans, Lentils, Nuts and Seeds, Eggs, Low-Fat Dairy Products, Seaweed, Green Vegetables, Extracted Protein such as Whey/Egg/Soy Protein, etc.

Proteins are the building blocks of our body, constituting approximately 16% of our body content. While often associated with muscle mass, proteins are vital for every body component, including tissues, organs, bones, and even hormones.

2. Carbs

Types – Whole Carbs (Unprocessed), Refined Carbs (Processed)
Sources – Vegetables, Fruits, Potato, Different Types of Rice, Grains, Fruit Juices, etc.

Carbs are the primary energy source that keeps us going throughout the day. Don’t be fooled by the low-carb craze; carbs are essential for sustaining day-to-day activities and healthy body growth.

3. Fats

Types – Trans Fats, Saturated Fats, Monounsaturated Fats, Polyunsaturated Fats
Sources – Processed/Unprocessed Butter, Coconut Oil, Different Types of Vegetable Oils, Fish, Meat

Fats often get a bad rep, but they are essential for the body. Healthy fats, like Omega-3 and Omega-6, promote muscle movement, nutrient absorption, and hormone transportation.

4. Vitamins

Types – Retinoids, Carotene, B Vitamins, Vitamin C, Choline, Vitamin D, Vitamin E, Vitamin K
Sources – Eggs, Fish, Shrimp, Liver, Cheese, Brown Rice, Fortified Milk, Fruits, Vegetables, Grains

Vitamins are vital for absorbing essential nutrients responsible for overall health, including bones, skin, and the nervous system.

5. Minerals

Types – Calcium, Chloride, Sodium, Iron, Potassium, Magnesium, etc.
Sources – Dairy Products, Fish, Green Vegetables, Iodized Salt, Eggs, Seafood, Whole Grains

Minerals are necessary for various body functions, such as maintaining fluids, bone health, and regulating metabolism. However, consuming excess minerals can be harmful, so it’s best to consult a physician.

In conclusion, be careful about the foods you add or remove from your diet, as excess or insufficient nutrients can harm your health. The best approach is to consult a physician or a certified dietitian.