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By Rosemarie Gonzalez, MSC, MFC
If you are feeling stressed, low energy and just all around tired, you could be lacking proper nutrients that your body needs. Eating the right foods and exercise is essential for a healthy mind and body. Carbohydrates, Protein, Fats, Iron, Vitamins, Minerals and proper water intake are important to help keep the body functioning properly, reduce stress and help keep you focused.
Carbohydrates are a very important sources of energy your body. Carbohydrates are changed into glucose (blood sugars) through the digestive system. The sugar is then used for energy for your cells, tissues and organs. Some good sources of carbohydrates are: Vegetables, Beans, Fruits and Yogurt.
Protein is important for all the cells in your body. Here is a breakdown of some important facts about protein:
CALORIES & FATS
Carbohydrates, protein and fats provide calories. Healthy fats are important for our daily calorie intake. The following is a chart that explains the proper daily calories we should be getting each day depending how active you are:
It is important to consume the right amount of healthy fats for your body depending on the amount of calories you need each day. Some foods that contain good fats are: Avocado, Olive oil, Bananas, Coconut oil, Mango and Nuts
Iron is another important nutrient as it is needed to make hemoglobin, which is a protein. Hemoglobin is needed to help your red blood cells carry oxygen from the lungs to the rest of your body. Lack of proper iron can lead to iron deficiency (Anemia). The best way to avoid or treat anemia is through iron rich foods, Some iron rich foods are: Red Meat, Poultry, Seafood, Beans and Dark Leafy Green Vegetables.
VITAMINS & MINERALS
Vitamins and Minerals are important for mental and physical health. Many fruits and vegetables help in keeping the body healthy with vitamins and minerals such as, Vitamin A, B, C, E and K, as well as fiber, iron, folate and magnesium.
Another nutrient that many don’t get enough of is vitamin D. Vitamin D is important because it helps to absorb calcium and it helps with bone growth. There are many great vitamin D supplements but the best source of Vitamin D is to take in that sun when you can.
Our Body is made up of 70% water. So daily water intake is extremely important for our body, especially because our bodies to not store water. So daily intake is highly important to help move nutrition and cells move through our bodies. We should be drinking the amount half our body weight in ounces. For example, if you weight 120lbs you should be drinking 60oz of water daily. Besides a glass of water another great source of water is watermelons, since a Watermelon is 92% water.
These days there are so many choices out there for us when it comes to what we put into our bodies but in order to properly maintain a healthy mind and body it is important to make good choices with the foods we eat because the choices you make will have an impact on your mental and physical health.
Much Love and blessings <3