It is said that a healthy body has a healthy mind and physically fit person do most of the work very confidently. If the body health of a someone is not well then his mind didn’t work properly. With exercise healthy diet is also important for physical fitness. Overall health can be improve and maintained by Healthy diet. It contains all the essential nutrients (micro nutrients, macro nutrients, fluid and sufficient calories) which our body requires. A healthy diet is not so much complicated and contains mostly vegetables, whole grains and fruits.
Healthy diet including with exercise makes the persons healthy and provides them healthy lifestyle. This healthy life style lowers the risk of various diseases such as heart disease, obesity, hypertension, diabetes type 2, cancer and higher cholesterol level. The peoples which have various diseases should use specialized healthy diets such as medical nutrition therapy.
Essential components of Healthy Diet
For a balanced diet, there are seven essential factors which include protein, carbs, fiber, fats, minerals, vitamins and water.
The major component of healthy diet is protein which is very important part of our body. About half of the human body dry weight is made up of protein. So, protein is very necessary for our body. The function of protein is to provide tissue growth and maintenance. Proteins provide 10 to 35 percent of calories of our daily requirements. The sources of protein are meat, nuts, fish, eggs, beans, pulses, legumes (such as lentils and chickpeas), seeds, cereal and soya. We can take protein from these natural resources and also from protein supplements. if you want to bye this product you can simply click of this link to buy this product. https://amzn.to/2EdbheI
The main energy resource of our body is carbohydrates. They act as fuel for our central nervous system, heart muscles and kidneys. Fibers are most important carbohydrates because they maintain our digestive system and keep the cholesterol in normal range. Carbs provide 45 to 55 percent calories of our daily requirement. If we eat extra carbs our body stores them into liver and muscles. Deficiency of carbs may cause weakness, laziness, fatigue, headaches, constipation, vitamin deficiency, nausea, bad breath and mineral deficiency.
The natural sources of carbs are wheat, refined and unrefined grains, corn, maize, oats, millet, flour, rice, potatoes, pasta, noodles, yam, sweet potatoes, ice cream, legumes, sugary sweets, fruits and fruit juices. Instead of natural resources, carbs supplements are also available which can fulfill the body supplies. https://amzn.to/2QlvscG
Fibers (Best Healthy diet component)
The function of fibers is to regulate blood sugar level, bowel health and bowel function. Fibers are also necessary for the health of digestive system and it can help to lose weight and improve skins health. It can lower the risks of diabetes, stroke and heart attacks and prevent from colon cancer. Fibers are not digested itself but improve the process of digestion and keeping our digestive track healthy and clean and controls the cholesterol level and carcinogens of our body.
There are two types of fibers i.e. soluble fibers and insoluble fibers. Soluble fibers dissolve in water and as a result control the blood sugar and cholesterol level. Insoluble fibers didn’t dissolve in water and their function is to treat constipation. We can obtain fibers by eating beans, peas, fruits (such as apples, berries, citrus fruits and bears), vegetables (tomatoes, carrots and celery), seeds, brown rice, nuts and whole grains. Instead of natural sources fibers supplements are also available that can fulfill the body requirements. https://amzn.to/3leomF1
The functions of fat are to provide energy, energy storage and to produce hormones. As compared to protein and carbohydrates fats are also necessary for the proper functioning of our body. Fats provide 20 to 35 percent calories of our daily requirements. In limited amount both types of saturated and unsaturated fats are necessary for our body. We can obtain fats from Nuts, plant oils, seeds, dark chocolates, eggs, Chia seeds, extra virgin olive oils, avocados, fatty fish, coconuts and dairy products such as cheese, full fat yogurt or milk.The fats supplements such as Omega 3 (fish oil) are also available in the market that can fulfill the fats requirements of body. https://amzn.to/2YuLw0c
Vitamins and minerals regulate metabolism, aiding cell growth and other biochemical functions. The sources of vitamins are vegetables, lean meat, nuts, seeds, Ham, watermelon, acorn squash, milk, yogurt, cheese, cereals, poultry, broccoli, avocados, mushrooms, potatoes, legumes, spinach, orange juices, tomatoes, strawberries, eggs, shrimp, carrots, pumpkins, cabbage, eggs and kale.
The sources of minerals are cheese, milk, yogurt, salmon, leafy green vegetables, salts, spinach, broccoli, legumes, whole wheat bread, soy sauce, teas, iodized salt, sea food, walnuts and shell fish. The vitamins and mineral supplements are also available on the following link which makes our body stronger and healthy. https://amzn.to/2Etybht
Water is very important compound for living organisms. Without water life is not possible. In living organisms biochemical reactions require water for proper functioning. Water maintains hydration in living organisms. We can maintain water in our body by drinking water and other beverages. The food we eat provides 20 percent water of our daily requirements. If our body becomes dehydrated it can cause serious effects such as loose strength and stamina and it also effects the functions of kidney. So we should drink at least 2 liter water per day for fulfilling the hydration requirements of our body.