Fibre is usually one of the forgotten in the diet, but you can make the most of it since it greatly optimizes your entire digestive system thanks to its natural properties that regulate intestinal transit.
On the other hand, it is a practical element in preventing cardiovascular diseases such as high blood pressure, myocardial infarction, stroke, heart failure, rheumatic heart disease, congenital heart disease, cardiomyopathies, etc.
Here is a recipe for foods rich in fibre separated into groups such as grains, fruits, legumes, vegetables and nuts so that you can incorporate them into your daily diet immediately:
Vegetables, nuts and legumes
Baked potatoes and sweet potatoes in the skin. Broccoli, artichokes, and squash. Lettuce, raw carrots, chard and spinach. Cooked tender vegetables, such as beets, mushrooms, turnips, asparagus, and squash. Legumes such as lima beans, black beans, kidney beans, and chickpeas. Nuts and seeds, such as pecans, sunflower seeds, almond seeds, pistachios, etc.
Peaches and pears. Apples and bananas. Tangerines, berries and plums. Figs and other dried fruits
Wholemeal bread. Integral rice. Cereals such as oats and flour. High-fibre cereals, such as ground wheat, bran, and puffed wheat Pasta made from whole wheat Bread made from bran and the like
What are the effects of nutrients at the cellular level?
The nutrients that we have taught you in this list fulfill the function of forming the cellular structure that guarantees the growth and renewal of all your organs and systems.
This effect is more visible during human growth, which is only possible because nutrients help cells to divide and thus increase their number.
Although we must not lose sight that this effect occurs throughout the life cycle; for example, when wounds heal thanks to new skin cells, new red blood cells, etc., they replace the previously affected cells.
Nutrients are also responsible for controlling specific chemical reactions that occur at the cellular level, and that is the first basis of everything we know as health.
We leave this section for the end because it is the best known to all. Undoubtedly, the nutrients nourish and guarantee optimal cellular functioning and allow us to move our muscles, organs, or neurons to interconnect and think.
Now that you know what the essential nutrients are, it’s time to act! The human body works as an excellent harmonic orchestra. Each nutrient has a specific function to fulfill to guarantee life. The simplest and most effective way to obtain them is through food. Consciously incorporate them into your diet and prepare to receive all their benefits.
VITAMINS AND MINERALS: even though our body requires shallow doses, its consumption is essential since if we do not do it, we can present complex diseases. Remember that most vitamins are found in fruits and vegetables.
WATER: vital element. Remember that daily consumption should be at least 2 litres since 60% of your body is Water. Water is found in various preparations: soups, natural juices (without sugar), aromatic teas, infusions, and their natural state.
Now you know the five most important nutrients for your health. I invite you to ask yourself some questions:
How is your current diet? What nutrients do you consume in greater quantity, and which ones are relegated in your day today? What are the nutrients that your body needs the most according to your lifestyle? What small changes could you make to your diet to improve your health?
Remember that it is always recommended to have nutritional advice from an expert, be it a nutritionist or a nutritionist. People who think they are experts may have good intentions but are not professionals in the field, so find someone certified in the field of health.
I’m sure you’ve heard the phrase “you are what you eat,” so try to eat as balanced as possible, including the necessary nutrients. Organize your schedules. Enjoy the cooking time and eating time. A healthy life begins with what you eat.
Minerals are the second type of micronutrient. There are two groups of minerals: main minerals and trace minerals or trace elements. The body needs a balance of minerals from both groups for optimal health.
The main minerals are:
magnesium calcium match sulphur sodium potassium chloride
The main minerals help the body to do the following:
balance levels of Water maintain healthy skin, hair, and nails improve bone health
Trace minerals or trace elements are:
iron selenium zinc manganese chrome copper iodine fluoride molybdenum
strengthen bones prevent tooth decay help with blood clotting help transport oxygen support the immune system promote healthy blood pressure
A person can ensure they are getting enough minerals by including the following foods in their diet.
red meat (limit its use and choose lean cuts) seafood iodized table salt (less than 2,300 milligrams a day) milk and other dairy products Nuts and seeds vegetables green leafy vegetables fruits poultry fortified bread and cereals yolk whole grains beans and legumes
Protein is a macronutrient that every cell in the body needs to function correctly.
Proteins perform a variety of functions, including:
ensure the growth and development of muscles, bones, hair and skin form antibodies, hormones and other essential substances serve as an energy source for cells and tissues when needed
A person can ingest protein through their diet. The following foods are good sources of protein:
red meat (limit its use and choose lean cuts) poultry, including chicken and turkey fish and other shellfish beans and legumes eggs dairy products soy walnuts some grains, including quinoa
Although meats and fish tend to contain the highest protein levels, vegans and vegetarians can get enough protein from various plant products.