Diet plays a significant role in maintaining a healthy and active lifestyle. We live in a fast-paced world where we don’t get enough time to focus on our nutritional requirements. To compete for this running world’s pace and satisfy our hunger pangs simultaneously, we have invented a monster called ‘Junk Food’. We think we eat it, but the fact is, it eats us.
To give our body what it truly needs, vitamin and mineral-rich diet is crucial. People use vitamin supplements to help fill in nutritional gaps, which is not a bad idea but food-based nutrients are the most significant. One thing to keep in mind is that you should always go for high-quality FDA approved vitamin supplements such as Wellness Formula, Immunity Boost, AirBorn, which are among the most reliable products. You can opt for a variety of multivitamin gummies by Gummies Garden, which are also FDA approved.
Your body’s state is a reflection of what you put into it. The nutrients in fresh food, such as calcium, magnesium, vitamins A and C, are essential for good health. However, many older adults’ diets are deficient in nutrients. Therefore, vitamin supplements are used. When you don’t get enough vitamins, the body must work harder to complete basic tasks, resulting in exhaustion and other health issues.
Vitamin Supplements vs Food
Vitamin Supplements can help, but consuming a well-balanced diet is the secret to vitamin and mineral success. Making wise food decisions will aid in weight management and reduce the risk of developing chronic diseases. A balanced diet helps avoid malnutrition and diseases such as heart disease, obesity, cancer, diabetes, and stroke.
Today, many people’s diets are high in saturated trans fats, fat, sodium, and sugars. A diet rich in fruits, nuts, and vegetables can lower blood pressure and positively affect blood sugar, helping control appetite. Nuts, fruits, and vegetables are all nutrient-dense foods. Their regulated consumption helps in taking the recommended dose of vitamins and minerals.
Fruits, vegetables, and nuts
Fruits, vegetables, and nuts are rich in fibre and are a good source of essential minerals and vitamins. Fruits contain a variety of health-promoting antioxidants, such as flavonoids. These foods prevent cancer, heart disease, diabetes, and Inflammation. It can all be reduced by eating a diet rich in fruits and vegetables. Consuming a whole fruit is beneficial to one’s wellbeing and can reduce the risk of various serious diseases. There’s no need to restrict your fruit intake unless you’re on a ketogenic diet or have an aversion to those fruits. They are a fantastic source of many nutrients, triglycerides, and antioxidants. Moreover, they help reduce cholesterol, weight loss, and reduce Inflammation.
Fruit varieties
Pears and apples
They both have health benefits. Pectin is a fibre found in apples and pears that feeds gut bacteria. Pears are rich in
- Vitamin C
- Folate
- Copper
- Potassium
- Polyphenol antioxidants
Apples are rich in
- Fibre
- Vitamin C
- Vitamin K
- Potassium
- Iron
Citrus fruits
Grapefruits, Oranges, mandarins, and limes contain various compounds that can aid in heart health. Their flavonoids and soluble fibre can lower bad cholesterol LDL while boosting HDL good cholesterol and triglycerides. High blood pressure, another risk factor for heart disease, can be reduced by eating these fruits.
They contain
- Vitamin C
- Potassium
- Folate
- Calcium
- Thiamin
- Niacin
- Vitamin B6
- Phosphorus
- Magnesium
- Copper
- Riboflavin
- Pantothenic acid
- Phytochemicals
Stone fruit
Nectarines, peaches, apricots, and plums
Stone fruits are low in calories, have a low GI, and are high in nutrients like vitamins A and C, making them ideal for weight loss.
Tropical and exotic fruits
Bananas and mangoes
These fruits are low in calories but also high in vitamins and antioxidants, essential for your health.
Berries
Strawberries, blueberries, raspberries, kiwifruit, and passionfruit.
Regular consumption of berries can help to improve the metabolism and avoid metabolic syndrome deficiency.
Melons
Watermelons, rockmelons, and honeydew melons.
Potassium is a mineral that is found in melons which is beneficial to lower blood pressure.
Vegetable varieties
Leafy greens
Spinach, Lettuce, and Silverbeet
Vitamin K in dark green leafy vegetables has various health benefits, including preventing osteoporosis and aiding in preventing inflammatory diseases.
Cruciferous vegetables
Cauliflower, cabbage, Brussels sprouts, and broccoli
Vitamins and minerals like vitamin K, A, and C and folate are abundant in cruciferous vegetables.
Root vegetables
Sweet Potato, Potato, and yam
Root vegetables are exceptionally high in soluble fibre, which helps lower high blood fats and blood glucose levels, improve gut bacteria health, lower heart disease risk, Type 2 diabetes, and bowel cancer.
Edible plant stems
Asparagus and Celery
They will help you boost your nutrient, vitamin, and fibre intake while also reducing kitchen waste.
Allium genus
Onion, shallot, and garlic
Organosulfur compounds found in allium vegetables can help lower cholesterol and blood pressure and prevent chronic diseases.
Nuts varieties
Monounsaturated fat, omega-3, and six polyunsaturated fat make up the majority of the fat in nuts.
Almonds
In people with type 2 diabetes, almonds have been shown to reduce inflammation.
Pistachios
Pistachios are the high-fibre nut that prevents heart disease risk factors, such as weight and blood pressure.
Walnuts
Walnuts are high in linolenic alpha acid and fatty acid omega-3.
Cashews
They belong to the tree nut family and has a solid nutritional profile. Cashews are high in heart-healthy fats, carbohydrates, proteins, magnesium, copper, and manganese.
Peanuts
They can decrease the danger of cardiac diseases, reduce inflammation, and help in weight control.
