Dietary Vitamins and Minerals!
We now know that a balanced diet can improve overall health benefits but there are also nutrients that can improve the chances of avoiding certain diseases and help the body cope with the everyday stresses of life. These are the essential vitamins and minerals we find in food. Vitamins come in water soluble and fat soluble forms both forms are very important for the body’s health and processes and a deficiency can cause issues in our health.
The water soluble vitamins are B-vitamins and vitamin C. B-Vitamins are found in a variety of foods such as cereals, meat and poultry, eggs, fish, milk, beans and peas as well as fresh vegetables. A deficiency in these vitamins can range from dizziness, tiredness, palpitations and skin disorders to more serious issues such as anaemia, limb pain, central nervous system issues and neurological damage. Vitamin C is required for normal growth and repair of tissues in the body and has been found to help protect against infection. It can be found in many foods such as citrus fruits, broccoli, cabbage and tomatoes. Deficiencies of Vitamin C causes scurvy but can be treated by upping the intake of dietary or supplemental vitamin C. The water soluble vitamins are not stored within the body and so we need a consistent supply from our diet to keep up with the daily requirements. Fat soluble vitamins on the other hand can be stored within the body’s fat and also the liver.
The fat soluble vitamins are A, D, E and K. As they can be stored within the body then care has to be taken to avoid over accumulation within the body but a balanced diet will give sufficient amounts of each of these vitamins. Minerals come in two groups, major minerals and trace elements. The main minerals that are required in the daily diet are Calcium, Potassium, Magnesium, Phosphorous and Sodium as these are found in virtually every cell in the body. Imbalances in these minerals can be potentially fatal and can be caused by poor nutrition, incorrect dieting, stress and medications. Without sufficient amounts of minerals the body is unable to build new tissue, balance the body’s pH, regulate the body’s processes and release energy from the food ingested. So it is vital sustain intake of dietary minerals to maintain physical health. Why it’s important to have a Healthy Lifestyle! Physical exercise goes hand in hand with good nutrition as it can help with energy levels, promotes overall good health within the body, elevates mood and reduces stress. Exercise, especially some form of resistance training can also help the body age well by keeping bones and joints strong, and helping prevent diseases such as osteoporosis, especially in women as they are more prone to this the older they get.
Eating nutritious healthy foods alongside increasing your physical activities can help you stay healthy and live longer. There are many risks and diseases associated with poor eating and being generally unhealthy. Some of which are:
•Cardio vascular disease and strokes
•High blood pressure
•High Cholesterol levels
So to finalise here are some pointers on how to maintain a healthy lifestyle:
•Educate yourself on good nutrition and learn about the different kinds of foodstuffs and how they can affect the body in a positive way
•Healthy eating should become a habit
•Include a balance of foods from each of the five food groups in every meal
•Each regular and don’t miss meals
•Do regular exercise at least 3 times a week and include cardio vascular as well as resistance as this will produce the best all round benefits for the body and mind
•Try to reduce stress levels and always have a positive outlook