Food is our main source of nutrients, and we’re hard pressed to find them anywhere else. We can rub creams and lotions into our skin to feel healthier, we can drink water to give us a more healthy glow, but there’s nothing like some good food to make us feel a lot better about and in ourselves. Yet, there’s often a case of hit and mess when it comes to planning out a diet or a simple meal: whilst we may think we’re eating good things with plenty of value to them, we may not be ingesting what our body truly needs from us.
So when it comes to making food, preparation is once again everything. Whether you want to be able to mix up quick meals that still pack a nutritional punch, or you’re looking to spend a good while in the kitchen to cook up a tasty storm, here’s some good tips for you to include.
The Nutrients You Need Most
On a global scale, the nutrients we mainly tend to miss include the big numbers of calcium, fiber, potassium, the scale of Vitamins from A to E. In your youth it was these vitamins that made you grow big and strong, but it changes for adults. When you grow up, these vitamins are responsible for maintaining good conditions of your skin, organs, muscles, and bones. So it can be argued they’re doubly as important!
Calcium is essential for your bone mass, plus the strength of your teeth, hair, and nails, considering the amount of keratin! Then you need your potassium for blood pressure, vitamin A for your eye health, vitamin C for your muscle formation, vitamin E for healthy cells, and vitamin D just to round off how well everything else is absorbed.
The next thing to know is that the mechanical process involved in cooking and chewing a food can alter how nutritional it ends up being for your body. Cooking can draw out plenty of nutrients, like boiling eggs makes them more dense than they were raw, and thus a lot healthier to eat. A lot of nutrients are unlocked by how a food is cooked, and there’s a lot on offer with the versatility there is in techniques available in the kitchen. Feel free to experiment!
Where to Get Them Naturally
Search high and low on the supermarket shelves for cheap products that are nutrient dense and can do everything for you. These include certain types of fish, such as Salmon, vegetables, particularly that of Kale, and some potatoes. These are easy to pick up, can come fresh, bagged or canned, and thus can be mixed into any meal.
In a literal sense, superfoods really do exist, and they can often be found in the supermarket baskets and shelves. Either that, or you can head down to a local farmer’s market to buy up some locally grown and sustainable food which you know is fresh and ready to be eaten on the spot if you so fancy!
Similarly, you can grow them yourself in your garden if you’re a bit of a green thumb! They’re usually easy to cultivate and keep up with, and let’s face it, we can learn as we go along. If you’re starting in the winter you can try out a greenhouse, or even a window box for your seasonings and spices, which always make a healthy meal taste a lot better.
Use Supplements to Compliment Your Meals
Whilst it’s always better to absorb nutrients via food instead of multivitamins, supplements really won’t hurt you in the long run. There’s a lot of debate and disputes over their usefulness, but usually it’s agreed they have value to them, whether it be big or small. So if it makes you feel better, or you think you’re not able to get enough in your meals currently, whether that’s due to personal choice or budgeting, look into buying a bottle.
When it comes to the products to invest in, here’s a recommendation: take some vitamins that are guaranteed to have research behind them, which information on is easily accessible; for example you can learn more about Kyani products here. If there’s a quality assurance seal, you usually can’t go wrong. You can mix them as well, unless the label says not to!
Problem Foods to Avoid
There’s a lot of foods out there that can be bad for you, some obvious, a lot of them not. So we need to keep an eagle eye out for any that slip past the radar, unless it’s your cheat day of course.
For example, fast foods are pretty bad for you, even if you can pick up carrot stick bags and plenty of extra lettuce in a bun. You can also give biscuits and crisps a miss, unless they come in a healthier form. These can usually be found in the gluten free sections of the aisles, as they turn to other ingredients that are much better for your brain and body.
However, making a change in your diet isn’t the be all end all of your health issues. It can help of course, but it isn’t going to wipe away something completely. So look out for some warning signs that might mean you need a little more heavy maintenance. If you’re feeling irritable all the time, always feeling down and out of it in terms of energy, and you’re noticing skin deficiencies all over the place, it might be time to visit the doctor to brush up on your diet and see if there’s any underlying problems on top of this.
When it comes down to it, malnutrition can come in many forms, and you don’t have to look as though you’re starving in order to be suffering from a kind of malnutrition. You can eat plenty of food everyday and still be lacking in vitamins and vital nutrients, and then have to turn to your doctor to see where your body is going wrong.