A nutritious diet is one of the cornerstones of a healthy life.
In order for our minds and bodies to function properly, we need to nourish ourselves with essential vitamins and nutrients that bring a variety of life-enhancing benefits. On the other hand, a poor diet can lead to a range of health issues, some of them potentially serious.
If you are not sure if your diet is as healthy and nutritious as it should be, read on to discover some must-have facts about nutrition that you really ought to know.
What Is Your Recommended Daily Calorie Intake?
One of the essential nutrition facts that many of us may not be sure of is our recommended daily calories intake and what it should be for our gender, body type, and unique physical requirements.
Generally speaking, daily calorie intake for a woman should be around 2000 calories, while for a man it should be 2500. However, there are other factors you need to consider, such as how old you are, how much exercise you do on a regular basis, and if you have any health conditions that could cause your body to burn energy more or less effectively – such as thyroid problems, for example.
Meanwhile, children and teenagers will most likely need to consume more calories, as they require more energy for their bodies to grow.
What Essential Nutrients Does Your Body Need?
In order to maintain its health and vitality, and to help it fend off disease, your body needs 7 groups of essential nutrients in your daily diet. These consist of:
- Protein
- Carbohydrates
- Fats
- Fibre
- Water
- Vitamins
- Minerals
Not having enough of any of these types of nutrients can lead to health problems, ranging from dehydration to skin complaints and constipation.
What Vitamins Does Your Body Need For Good Health?
Vitamins are a crucial part of your diet, performing a range of vital functions around your body to help you survive and thrive. Some vitamins assist with digestion, while others help to prevent blood disorders or strengthen your immune defences to ward off infection.
There are 13 vitamins that are essential for survival. These include:
- Vitamin A
- B Vitamins (B6, B12, folate, biotin, pantothenic acid, niacin, thiamine and riboflavin)
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
In addition to these essential vitamins, you need various minerals to help your body function well. Some minerals are only required in very small doses, while others are needed in large amounts. These key minerals include calcium, sodium, potassium, zinc, and magnesium.
A Balanced Diet Is Key
You can take in all of these essential nutrients, vitamins and minerals through food, but if you want to make sure you are getting enough on a daily basis, you can also take supplements. However, you should be careful when picking which supplements to take, as some can interact with medications or come with unpleasant side effects.
If in doubt, it’s best to make sure you are getting plenty of vitamin and mineral-rich foods in your diet. Having plenty of variety in your weekly meals will help, and making sure you are eating the right portions from each of the main food groups is a simple but effective way to nourish your body and keep you as strong and healthy as possible.
