The essential nutrient of vitamins

Vitamins are one of the most important aspects of a healthy diet and lifestyle. Vitamins help to enhance the processes in your immune system, help brain performance and cognitive functions, and help our bodies to operate at the best of their abilities. The following are important benefits of vitamins: 

1. Boosting Immunity: Vitamins A, C, and E with zinc selenium are known for boosting your immunity. Some examples of foods that possess these vitamins are nutrient-rich foods like citrus fruits, berries, leafy greens, and nuts. These foods strengthen our immunity to illnesses. 2. Supporting Brain Health: B vitamins, especially B6, B12, and folic acid are vital for the health of the brain and cognitive functions. These nutrients catalyze neurotransmitter production that enables the transmission of signals in the brain. In other words, these vitamins help the brain to work more efficiently by acting as a catalyst, therefore making the neurons in our brain work more effectively. Some examples of foods that contain these vitamins are whole grains, legumes, eggs, and green vegetables. All of these foods supply a good number of essential elements needed by the brain. 

3. Enhancing Energy Levels: To maintain energy levels requires two minerals iron and magnesium. Iron is involved in the production of red blood cells that help to take oxygen to our body cells, however, magnesium supports cellular energy production. Lean meats, beans, nuts, and dark chocolates contain a sufficient amount of these important minerals for enhanced vitality.

4. Promoting Bone Health: Calcium together with vitamin D are both two essential vitamins to promote strength and healthy bone structure. Bones depend on calcium, while vitamin D aids in the absorption process into our body systems. You should include milk products, greens as well as foods with these nutrients within your meals to meet your daily requirements for building strong and healthy bones. 

5. Protecting Against Oxidative Stress: vitamins C & E have antioxidant properties that protect cells against oxidative stress. One way to get all these micronutrients is through the consumption of different colored fruits or vegetables. Fruits and vegetables have a lot of vitamins C & E.

The Science Behind Healthy eating

To achieve a healthy lifestyle, it is very crucial to have more than only a balanced and healthy diet. When we consume food, our body breaks it down into basic components. These components are carbs, proteins, and fats. These are the three pillars of essential nutrients that our bodies need to thrive. When we consume foods these three macronutrients are absorbed into the bloodstream and distributed accordingly to the body parts that need it. These macronutrients are the necessary fuel that our bodies need to have a sufficient amount of energy. If we do not have enough of these essential nutrients then our bodies will be unable to support growth and repair themselves from injuries. If there is an imbalance in these nutrients then it can disrupt bodily functions such as the fine motor skills we use daily.

In addition, vitamins and minerals contribute significantly to our health. The micronutrients, though required in small quantities, impact our well-being greatly. For instance, vitamin C is vital for the immune system, and calcium plays a crucial role in bone and teeth health. To get sufficient vitamins and minerals, we must ensure our diet includes fruits, vegetables, whole grains, and lean proteins. Research supports the benefits of healthy eating habits. Studies have consistently shown that a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can reduce the risk of developing various chronic diseases, such as heart disease, diabetes, and certain cancers.

Healthy eating is not just consuming foods that “look” healthy, it is the science of giving the body the most essential macronutrients that it needs. The best way to get efficient at eating a good macronutrient diet is to start by tracking the protein, carbs, and fats in your meals. When we track our meals, then we can compare them to the goals we should be at. The recommended daily intake of macronutrients (proteins, fats, carbs) generally varies depending on your age, weight, and activity level. Some typical guidelines from the 2015 - 2020 Dietary Guidelines for Americans, it is recommended that You consume 45 - 65% of daily calories should be carbohydrates, 25 - 35% should be fat, and 10 - 30% should be protein. However, depending on what you do daily will greatly influence these numbers. If you are a bodybuilder, then your protein and carb intake will be a lot higher than these recommendations for the average person. However, if you generally are not an athlete, or do a lot of physical activity daily, then following these guidelines will keep you in the healthy range. 

Understanding Macronutrients: Carbs, Proteins, and Fats

Understanding Macronutrients: Carbs, Proteins, and Fats In order to understand more about macronutrients, it is important to understand their exact functions and benefits. The four main macronutrients are carbohydrates, fats and protein. These macronutrients are essential for the body functions to be performed. Carbohydrates are the bodies primary source of energy, foods that contain this are whole grains, fruits, and vegetables. They provide glucose for cellular energy. Complex carbohydrates from whole grains offer sustained energy release and contain fiber, vitamins, and minerals. Protein is the building blocks for tissues, muscles, and enzymes. It can be found in foods like meat, fish, and beans. It is also essential for growth, repair and hormone production. Fats are essential because they store energy and support hormone growth aswell. They can be found in foods such as nuts, seeds and avocados. All of those food sources are very healthy versions of fats. Essential fatty acids contribute to the brain functioning, and cellular health. A balanced diet is an incorporating of the three macronutrients. 

Protein is the vital for the body’s building, fixing and keeping up with health of your body. The best sources of protein are lean meats, poultry fish, beans and tofu. Proteins are made up on amino acids. They are like building blocks for the body. Protein also is essential for the process of protein synthesis. When you work out and create microtears in the muscle, protein synthesis is the process of your body repairing those micro tears to then grow back the muscle larger and stronger than it was before. It is crucial for our bodies to consume different protein sourced to make sure that we are getting enough amino acids, not just from fish, but a variety of lean meats, beans and supplements. Protein from animals (meat and dairy) has all of the essential amino acids called complete protein. Protein from plants such as beans and tofu, can be combined to form complete proteins. Complete proteins are such that contain all of the essential amino acids required by the human body. There are nine total amino acids that the human body must obtain to stay healthy. By eating a variety of sources of protein increases our chances of having all nine at some point during a balanced diet. 

Fats are essential for a healthy diet. They provide energy, absorb fat soluble vitamins and contribute to heart and brain health. Good sources of fats are from avocados, nuts, seeds and olive oil. Healthy fats such as monohydrated and polyunsaturated fats, they can lower the risk of heart disease and enhance brain functions. However, limit saturated and trans-fat as they are in red meat and processed foods, as they can increase the risk of heart disease. 

In order to have a well-rounded diet it is essential to have diverse range of foods. It is important to allocate half of your plate to carbohydrates (whole grains, fruits, veggies). Include protein (lean meats, poultry, fish, beans, tofu) in a quarter of your plate. The remaining quarter should be filled with healthy fats (avocados, nuts, seeds, olive oil). Maintaining a balanced diet is essential. Your diet should contain all three macronutrients (carbohydrates, proteins, and fats) to provide your body with the necessary nutrients.