Nutrition can be very intimidating to someone that has never thought about it before. It can overwhelm them with the amount of nutrients a body needs. Here are a few tips to help you get organized and learn how to optimize your nutrition level.
A piece of advice is to increase the amount of vegetables and fruits that you eat everyday. The USDA says that at least 9 servings a day of veggies and fruits is essential. That probably sounds like more than it actually is. A glass of apple juice or some tomato sauce counts as one serving each.
A proper diet requires a sufficient amount of riboflavin. It plays a vital role, helping our bodies process protein, fat and carbs into usable energy. It is also used in transporting iron throughout the body as well as in functions related to metabolism. You can find riboflavin in foods such as whole grain and dairy products.
It’s a smart idea to always have some protein bars or similar concentrated food in your computer bag if you travel a great deal. May you have noticed it is difficult to get a regular meal in an airport lately. Either when you are rushing to get through security, sitting on a particular flight or even when waiting, you might have noticed that there is no food. Having a meal bar on hand can help you fill in the gaps while you are traveling.
Stay away from any foods that have a large amount of trans fat because foods that have trans fat are processed. Trans fats are more harmful to health than natural oils and is known to elevate the risk for heart disease. Trans fat increases the level of bad, or LDL, cholesterol while decreasing good, or HDL levels.
Vitamin B-12 is essential to your body’s formation of red blood cells. People who are vegetarians or getting older in age may not get enough just from their diet. Anemic people are at risk too. Healthy, natural breakfast cereals often contain B12, and of course, you can always take a supplement.
Make sure there is selenium in your diet. The antioxidants in selenium help with tissue elasticity and prevent your skin from aging prematurely. Selenium offers protection from the suns harmful rays, and can defeat the efforts of free radicals. Foods that contain a significant amount selenium include tuna, eggs, garlic, wheat germ and brown rice.
Eat broccoli. Broccoli is one of the super foods. Eating a mid-sized stalk of broccoli fulfills your daily Vitamin K needs. Plus, that single stalk has two day’s of vitamin C in it. It is important to eat broccoli, as it may help to reduce development of some types of cancer and aids in strengthening bone tissue. Steaming the broccoli, as apposed to boiling and microwaving, gives you the maximum amount of nutrition.
To get well sooner after being sick, eat anything with good levels of zinc. Zinc is vital for helping to strengthen immune response, which means it helps to ward off illness. You can find zinc in wheat germ, peaches, strawberries and pumpkin seeds. Many of these foods are also rich in free-radical fighting antioxidants.
Hopefully, these tips have provided you with some very valuable information, as well as given you a way to organize all of the thoughts and information you may have already had on proper nutrition. Apply these ideas in the coming days so that you can improve and stick to a good diet.