health

Top 5 tips for attaining optimal health

Eating nutritious food is imperative for attaining optimal health. It serves as the foundation for a healthy lifestyle. The food which we eat serves as the fuel for our body. The entire functioning of our body depends on it. Thus, it becomes important to eat healthy in order to stay fit. As it is commonly said, ‘Let your food be your medicine.' Human body requires a number of essential nutrients and minerals for its proper growth and development. The ingredients of a well-balanced diet are all what you need fora happy and healthy life. Thus, it is important to eat food with high nutritive value in adequate amount for ensuring sound health. Listed below are some of the most effective tips to stay healthy:
  1. Include nuts in your diet
Rich in a number of protein, vitamins, minerals and heart-healthy fats, nuts can enrich your every-day diet. Health experts highly recommend including the nuts like Almonds, Brazil nuts, Cashews, Hazel nuts, Macadamia nuts, Pecans, Pine nuts, Pistachios and Walnuts. According to a health survey, eating at least 20 grams of nuts every day safeguard the body against various diseases. Studies show that one ounce (28 grams) of mixed nuts consists of: Calories: 173 grams, Protein: 5 grams, Fat: 16 grams, including 9 grams of monounsaturated fat, Carbs: 6 grams, Fiber: 3 grams, Vitamin E: 12% of the RDI, Magnesium: 16% of the RDI, Phosphorus: 13% of the RDI, Copper: 23% of the RDI, Manganese: 26% of the RDI and Selenium: 56% of the RDI.
  1. Go for a protein rich diet
Human body requires a significant amount of protein for proper growth and functioning. They are the building blocks for bones, muscles, cartilage, skin, blood, and also help in building hormones, and vitamins. Food items like meat, fish, poultry, eggs and dairy as well as vegan-friendly tempeh, tofu, kelp, nori, beans, nuts, and seeds are considered as good source of protein. According to the World Health Organization, 0.45 grams of protein per kilogram of ideal body weight per day is required in your everyday diet. However, it is important to note that an overdose of protein can prove to be harmful for your kidneys.
  1. Fiber should be a key component of your diet
Food items which are a good source of dietary fiber offer immense health benefits. As a matter of fact, your body needs at least 20 grams of fiber per day from whole grains, fruits, and vegetables.Fiberis mainly found in the indigestible compounds of various cereals, fruits and vegetables.Fresh fruits like apples, prunes, pears and oranges, Whole grain crackers, ragi biscuits and apricots are the best options when it comes to fiber-rich food.Root vegetables and tubers, including onions and sweet potatoes, Whole wheat, barley, oats, rye, millet (ragi), oatmeal, brown rice and bulgur (lapsi), Peas, beans and lentils, are a few other good sources. Considering the health benefits, it becomes important to include the amount of dietary fiber needed by the body.
  1. Keep yourself hydrated
Drinking adequate amount of water is important for your overall health and well-being. The amount of water you drink everyday determines your overall health to a great extent. Thus, drinking adequate amount of water is imperative for attaining good health. Health experts recommend drinking at least eight to 10 glasses of water each day in order to maintain good health.You can also include food items which have good water content to keep your body hydrated. Along with makes your muscles stronger, it also help in maintaining healthy weight.
  1. Drink juices
Along with eating nutritious food, it is equally important to drink juices. They’re a storehouse of nutrition. Juices enrich your body with a number of concentrated nutrients needed by the body.  They’re not just tasty but extremely healthy too. The flavonoids, antioxidants, minerals, vitamins, phytochemicals, the micro- and macronutrients present in fruit juices help in avoiding various diseases. Along with keep the body well hydrated, they also are effective in enhancing its immune system. They reduce the risk of strokes, high blood pressure, indigestion, cancer, heart disease, diabetes and other chronic diseases to a great extent. The wide-ranging health benefits make juices one of the healthiest super-foods. Juices of raw vegetables and fruits is considered to be a great valuable addition to an already healthy diet. It also help us in adopting healthier eating patterns. Along with the above mentioned health tips, it is equally important to know that a healthy mind is imperative for attaining optimal health. So, think positive, eat healthy and stay fit!

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