The word protein comes from the ancient Greek
words “Proh” meaning substance, which means that proteins do play an essential
role in providing the nutrients needed by all our body systems. But there are
several reasons you should be incorporating more of these
valuable nutrients in your diet. Today, let’s look at some of them.
Proteins are Vital for Our Body and Mind
Proteins are found in virtually everything on
this planet. If you think about how many different types of plants, animals,
fungi, bacteria, etc., exist, then you will realize that almost each one of
them contains at least three or four types of proteins. The question arises,
why do they matter so much? While having good proteins plays an essential but
not well-known function in human health, certain foods can help provide you
with enough daily requirements. A few reasons for choosing natural nutrition
are listed below:
Fiber
We understand what fiber means – but does that
mean you shouldn’t eat any other type of food to get enough of it? Not at all!
Fiber is necessary, and too much food rich in fiber will cause a lot of
digestive problems. Luckily, there are plenty of ways that you can add healthy
fibers to your meals without going overboard. Some examples include whole
grains like brown rice, bread, pasta, fruits, veggies, legumes, seeds, nuts,
seeds, and oats. However, while adding a tablespoon or two of beans, tofu or
edamame into your salad can go a long way towards giving you the required fiber
per day, try adding them as a snack instead. Another option would be to mix up
your overnight oats (or porridge) with milk and almonds. These can provide you
with about half your recommended intake if consumed regularly, according to
recent studies that took place in 2014. All of this means that you don’t need
to deprive yourself to get sufficient fiber per day. However, if you want
something filling, fruit juice is the best answer! Fruit juices contain a high amount
of water which helps in keeping your stomach from getting bloated. Since fiber
is also a prebiotic – it feeds the friendly bacteria in our gut that produce
more vitamins as we move through life. Therefore, a balanced diet should
contain lots of healthy fibres – but not too much, otherwise you risk
constipation!
Fat
A lot of fat is stored in our fats. People
tend to believe that fat is bad for us, including scientists who made a very
interesting study where they found out that our brains function better when we
consume less saturated fat. However, fat is part of our daily diet. It makes up
just over a third of our total calories even though about 8 grams is present
per pound! That said, excess fats can have harmful effects on our health,
especially on our cardiovascular system. One thing that many of us overlook is
the fact that fatty acids are essential in our diet – especially when it comes
to building muscle mass when doing strength training. Also, fatty acids help
maintain a positive blood pressure as we age. Hence, eating fat is the perfect
solution for maintaining optimal levels of HDL cholesterol. Here’s a handy tip
that can help you avoid consuming excessive amounts of fat in your diet.
Instead of cooking meat at home, buy ready-to-eat meat products like jerky,
salami, deli meats, etc. This not only saves you money but also stops you from
accidentally consuming extra fat in your meal. Additionally, frozen vegetables
are often packed with more omega-3 fatty acids than fresh. This means that you
do not need to worry about wasting your time making extra butter or oil.
Nowadays, most modern refrigerators have advanced technology for freezing,
therefore not having to wait for hours to find cold cuts or chicken breasts if
you prefer buying them as raw items. If you want to cook your own meat, use
lamb chops, pork loin, chicken breast, etc. However, if you want to save money
during meal prep times, consider using store-bought cutlets when possible,
instead of buying frozen items. Frozen meat products contain higher quantities
of nitrates, which may harm your heart and kidneys, especially if you live
around farmlands or nearby forests.
Vitamins & Minerals
Vitamins are considered essential for our
health since they are needed for our metabolism and overall functioning.
According to Dr. Scott G. Pape, Ph.D., author of “The Complete Guide to
Nutritional Self Care,” vitamin C is vital for creating energy, collagen
production, muscle, nerve function, wound healing, wound sealing and hair
growth. Vitamin D is crucial for bone health, immunity, growth hormone
secretion, vision, and mood. In order to obtain all of these nutrients, we
require dietary sources that offer a variety of food options. Here are some
examples of vitamins and minerals that make up our diets:
Vitamin E – this is essential for good eye
health and protection against UV rays. Studies have shown that people who
consume more vitamin E than their bodies require tend to develop cataracts more
easily.
Vitamin B12 – this essential mineral aids nerve function, energy production, calcium absorption, and cellular respiration; thus it protects against oxidative damage during aging, cancer, chronic infection, and organ failure.
Calcium – a mineral found naturally in dairy products, chicken, salmon,
eggs, and fortified breakfast cereals is needed for bones to form and maintain
proper strength. Calcium deficiencies are common in elderly patients since it
accelerates the loss of brain tissue, and this may eventually lead to dementia.
At least 20 percent of American adults do not meet the calcium requirement for
a year. Fortunately, a diet heavy in calcium enriched with dairy products can
prevent osteoporosis and other forms of heart disease caused by low levels of
vitamin D. In addition, foods like berries, broccoli, cantaloupe, dark
chocolate and spinach can offer excellent source of calcium.
Magnesium – magnesium is an electrolyte essential for regulating
smoothness of muscles, the electrical signals in the nervous system, and muscle
contraction, helping muscles to work efficiently. As a result, adequate
magnesium levels result in healthier joints, muscles, nerves, and skin.
Magnesium deficiency results in cramping, weakness, and fatigue, and can lead
to heart disease, poor pregnancy outcomes, strokes, hypertension, Alzheimer’s
disease, increased risk of falls, and cognitive impairment. There is no easy
recipe for improving magnesium intake. Try taking supplements, eating more leafy
greens, and taking multivitamin pills.
Phosphorus – one of the most helpful nutrients for pregnant women is
phosphorus because it improves the development of the baby by aiding in cell
growth. Low levels of phosphorus cause birth defects and developmental
disorders associated with premature birth, short stature, reduced bone density,
lower IQ, and decreased attention span in children. Although the recommended
daily value of phosphorus is 2,500 milligrams, our bodies can readily absorb
between 500 mg and 1,200 mg per day. Many fruits like bananas, peppers, corn,
tomatoes, kale, mushrooms, peas, and avocados are the best choices among
fruits. Other delicious plant-based foods that provide the same amount of
phosphorus include spinach and Swiss chard.
Iron – iron is necessary for making enzymes like protease, and
hemoglobin – vital for oxygen transport and transportation throughout the body.
Iron and hemoglobin both play important roles in DNA replication – so much of
our cells contain iron, for example our red blood cells, which contain 40-50%
iron. The body cannot make enough iron on its own and must acquire it from our
diet. Fortunately, as mentioned earlier, consuming foods rich in iron is ideal.
Red meat, poultry, seafood, eggs, dried legumes, and lentils, which are packed
with iron, are considered a healthy source. Moreover, the right amounts of iron
are also found in fruits and vegetables like broccoli and green leafy
vegetables. When iron is taken in adequate amounts, it prevents inflammation;
thus reducing chances of heart attacks and strokes.
Vitamin C – a potent antioxidant that fights free radicals that may contribute
to heart disease, cancer, lung infections and other serious ailments. An ideal
choice is citrus fruits like orange, lemon, tangerine, mandarin, grapefruit,
passion fruit, and kumquats.
0 Comments