Especially since many individuals are unaware of their own personal dietary needs (and how to attain them), it is vitally important to understand the various vitamins and minerals in our food. A lack of nutrients can be detrimental to one’s health, both mentally and physically. On a daily basis, it can cause fatigue, weakness, and a general feeling of being unwell. Long-term impacts of nutrient deficiency can be much more serious and even life-threatening.
Some people are under the impression that they can only obtain all of their nutrients through expensive, specialty supplements. This simply is not true! There are many foods out there that contain all of the vitamins and minerals necessary for good health. In fact, by making simple changes to your diet and supplementing your daily lifestyle with a few key foods, you can get all of the nutrients your body needs. Here’s how:
1) Drink an adequate amount of water
While many concern themselves with their diets, they overlook the importance of good hydration. Drinking enough water is essential for overall health and helps the body to digest food properly and absorb nutrients. Most people need around eight glasses of water per day, but this varies depending on factors such as age, activity level, and climate.
Tip: Carry a reusable water bottle with you wherever you go! This will help you to drink more water and stay hydrated.
2) Eat foods that are rich in vitamins and minerals
It is important to eat a wide variety of foods, especially those that contain the essential nutrients your body needs for good health. These include antioxidants (Vitamin C), Vitamin D, calcium, potassium, and fiber. Some examples of foods rich in these nutrients are fruits such as oranges; vegetables like spinach; beans; and whole grains.
Tip: Incorporate a variety of colors into your meals to get the most nutrients possible!
3) Avoid foods that are not rich in nutrients
If you are trying to get all of your vitamins and minerals, it is best to avoid foods that do not contain many health benefits. These include processed foods (such as refined sugars), unhealthy fats, sodium/salt, and foods that are considered “empty calories”. An easy way to avoid these types of foods is by sticking to whole, natural foods like fruits, vegetables, whole grains, and beans.
4) Take probiotics
Probiotics are beneficial bacteria that live in your gut and help to maintain a healthy digestive system. They have many health benefits including improving immune function, reducing inflammation, and increasing absorption of nutrients from food. Probiotics can be taken in supplement form or found naturally occurring in certain foods such as yogurt with active cultures (like Greek yogurt), kefir, kimchi, and sauerkraut. Better Body‘s article on menopausal weight gain delves into the advantages of incorporating probiotics. This informative piece explores the potential benefits of specific probiotic strains specifically formulated to support weight management during the menopausal period.
5) Take a liquid multivitamin
There are lots of multivitamins that supplement nutrients that you might not be getting in your diet. A common deficiency that people have is anemia, which is when your body doesn’t have enough iron. Liquid vitamins and minerals are a great way to supplement the nutrients you may not be getting from food, and they’re also easier for your body to absorb than pills or chewables.
Tip: Try taking a flavorless multivitamin with a meal, as this will help your body absorb the nutrients more easily.
By incorporating these tips into your daily routine, you can get all of the vitamins and minerals that are essential for good health. Remember to consult with a healthcare professional before making any changes to your diet or lifestyle. It is also important to note that supplements are not a substitute for good nutrition and should be used with caution, especially if you have certain medical conditions.