Health is one of the most important aspects of life that must be given importance. Especially in this era where there are high risks of being infected with certain conditions and diseases, it is important for everyone to incorporate health measures. From shifting to a healthier lifestyle through regular exercise, to integrating a proper diet by consuming those that contain the necessary nutrients to boost your immune system, all are essential measures to practice for maintaining optimal health. However, there are instances where people fail to take a sufficient amount of vitamins, leading to conditions related to vitamin deficiencies. Which is why it is integral to make sure that you get enough amounts of the essential vitamins and nutrients, to protect your body from potential health risks, keeping you healthy at all times.
To function effectively, the body requires certain vitamins and nutrients. Deficiency occurs when the body does not obtain enough of a nutrient from the diet or when the body does not absorb any nutrients. Especially when a person’s vitamin and nutrient intake consistently falls below the recommended requirement. Thus, an illness can develop from a chronic nutrient deficit of any kind, causing a variety of health issues. It can lead to a variety of health problems.
Your body cannot generate most of the necessary nutrients on its own, which means that it must be obtained completely from your diet. Increasing your overall vitamins and minerals consumption can be challenging, but you can start by eating more fruits and vegetables and taking high-quality, plant-derived supplements. You can address the common signs of vitamin deficiencies by consuming soluble fiber; eating lean and plant-based protein; eating omega-3’s and other healthy fats; boosting antioxidants; and drinking healthy beverages as well.
Consume Soluble Fiber
Almost everyone is deficient in fiber — the essence of fruits, vegetables, nuts, and beans. Fiber can help you avoid type 2 diabetes by reducing the insulin surge that occurs when you consume too much sugar. And according to professionals, adult women are required to consume at least 25 grams of fiber a day. While men are required to consume about 38 grams. Two-thirds of that should be from soluble fiber from vegetables, fruits, beans, and nuts.
Eat Lean and Plant-Based Protein
Health professionals have come to the conclusion that people are more likely consuming too much protein. Extra protein will not help you gain muscle or strength. Everything that cannot be used for energy right away will be stored as fat. Moreover, protein does not necessarily mean that it should be meat. Some of the best protein sources come from plants, such as legumes of all kinds, seeds, nuts, and whole grains. Consider lean, protein-rich animal-based proteins like eggs and Greek yogurt, as well as seafood like small-mouth, wild-caught fish. Furthermore, increase your intake of protein-rich foods like organic eggs and chicken, grass-fed beef and whey protein, as well as plant-based sources like legumes and nuts. For three meals, aim for at least two palm-sized servings.
Eat Omega-3’s and Other Healthy Fats
Increasing your essential fat intake by eating fish, oil, krill, or sea algal oils. This will provide you with the omega-3 fatty acids and EPA/DHA you require, but not all of them. Avocados, almonds, coconut oil, and fatty seafood provide 2-4 additional servings of healthy fats each day. Many of us have been misled into believing that refined junk oils derived from genetically engineered plants such as corn and canola are good and healthy. But it is not actually true. Healthy omega-3 fats can be gotten from fish, flaxseed or flax oil, olive oil, coconut oil, avocado, nuts and seeds. Consuming this does not only address vitamin deficiencies. But it can also lower inflammation, depression, and heart-threatening triglycerides, all while supporting brain health.
Antioxidants are substances and elements that are responsible for protecting your cells from free radicals. They are healthy cell protectors, as well as cancer-cell blockers. They come mostly from plants like brightly colored berries, legumes, dark greens such as kale, sweet potatoes, dark grapes, and several fruits and vegetables with deep color. With this, you must always increase your intake of those that contain the properties for boosting antioxidants. As a measure for boosting your fiber as well.
Drink Healthy Beverages
In addressing vitamin deficiencies, it is important to always consume only healthy beverages. Drink more hydrating fluids, especially water. Health and wellness experts suggest women consume 125 ounces, or about 15 cups of water for men, and 91 ounces, or about 11 cups for women everyday. If you like lemon water, drink it only at mealtimes to avoid acid erosion of your teeth’s enamel. And if you are regularly consuming tea and coffee, you have to drink them in moderation. Cut back on fruit juices and milk as well — while completely cutting out real or artificially sweetened beverages.
But then, if you have a tough time drinking enough water, start by just limiting other beverages. These include coffee, tea, and soda and substitute H2O.
In addressing vitamin or nutritional deficiencies, it is integral to consume the necessary vitamins, minerals, and nutrients to make the body function optimally. This will serve as protection from catching different kinds of health issues and problems, as the nutrients that your body carries from consuming food, beverages, and supplements, will be helpful for combatting potential risks. Make sure to determine what would be healthier for you to consume, and understand what nutrients it all contains.