Healthy eating is a passing trend and a lifestyle choice with numerous benefits for overall well-being. Prioritising nutritious food choices and adopting healthy eating habits gives the body and brain the essential nutrients for optimal function. Read through to explore why healthy eating is necessary and provide practical tips on doing it right.
The Role of Micronutrients
Micronutrients are Vitamins and minerals that are responsible for many life-sustaining biological processes. Each vitamin and mineral plays a different role in bodily processes and functions. For example, sodium and potassium are crucial for the proper function of the central nervous system. Vitamin A is critical for healthy vision and so on. Consuming enough vitamins and minerals is essential to a balanced diet. Home test kits are available below.
According to the FDA, the RDA/DV (recommended daily allowance/daily value) for vitamins and minerals are as follows:
Supplements Intake
It is recommended that micronutrients be consumed through diet; hence, there is a danger of overconsumption associated with the intake of minerals or vitamins through multivitamins or supplements.
Some side effects may occur when consistently exceeding the DV of specific vitamins and minerals. The body uses each micronutrient differently, and therefore, each can cause different symptoms.
Outlined below are the potential symptoms of acute or chronic toxicity due to overconsumption of specific vitamins and minerals:
According to researchers, these are the most common causes of specific vitamin and mineral deficiencies as listed below:
Examples of vitamin and mineral deficiencies that are particularly common:
Most people can get these vitamins and minerals from a balanced diet, including fruit and vegetables.
A great and natural way to ensure micronutrient intake without the risk of overconsumption of a specific vitamin or mineral, which could result in severe side effects, is to resort to a morning smoothie or freshly prepared juice with the preferred/relevant fruits or vegetables.
The best options for a healthy natural micronutrient intake
The Role of Macronutrients
Healthy eating is crucial in maintaining a healthy weight. By consuming nutrient-dense foods and controlling portion sizes, we can avoid excessive calorie intake and promote weight loss or maintenance. Additionally, a balanced diet helps to reduce the risk of obesity-related diseases such as diabetes, heart disease, and certain types of cancer and enhances Mental Clarity. Eating quality food directly impacts our brain health and cognitive function. A diet high in processed foods and saturated fats may impair brain function and increase the risk of mental health disorders.
Strengthens the Immune System: A robust immune system is essential for fighting infections and diseases. Nutrient-rich foods like fruits, vegetables, and whole grains provide the vitamins, minerals, and antioxidants needed to support a healthy immune system. Incorporating these foods into our diet can reduce the risk of illnesses and recover more quickly when we get sick.
Promotes Longevity: Healthy eating is associated with a longer and healthier life. Research has shown that a diet rich in fruits, vegetables, whole grains, and lean proteins can reduce the risk of chronic diseases, including heart disease, stroke, and certain types of cancer. Adopting a nutritious eating pattern can increase our chances of living a longer, more fulfilling life.
Healthy balanced diet
Plan Your Meals: Plan your meals for the week ahead. This will help you make healthier choices and avoid impulsive, unhealthy food decisions. Create a shopping list based on your meal plan and stick to it when shopping.
Include a Variety of Foods: Aim to include a wide range of foods from different food groups in your diet. This ensures you get a diverse range of nutrients necessary for good health. Include plenty of fruits, vegetables, and whole grains in your meals.
Practice Mindful Eating
Slow down and savour each bite during meals. It helps pay attention to the body’s hunger and fullness cues, prevents overeating and allows true enjoyment of the foods’ flavours and textures.
