If you consistently complain of bad sleeping habits, digestive problems, sluggishness and other ailments, chances are you need to change up your diet. Here are some easy ways to boost your health with just a few additions to your diet or amp up your intake of these types of foods.
Potassium is very important for lowering blood pressure, keeping your heart healthy and risking the development of diseases such as diabetes. Potassium also regulates water balance in your body and keep your nervous system and muscles working properly. Think about the last time you exercised and had muscle cramps, fatigue or constipation. I bet you hadn’t had enough potassium in your system. Your goal is to get 4,700mg per day. Increase your intake of potatoes, bananas, spinach, beets and other potassium rich foods.
Fiber is another big deal for a healthy digestive system and helps reduce cholesterol levels. Try to get 25g per day if you’re a woman and 38g per day if you’re a man. Many fruits, beans, lentils and oats have lots of fiber. If you continuously have constipation and extra fiber in your diet isn’t helping, look for a fiber supplement to add to your routine. Also remember, there are two types of fiber. One is soluble fiber that helps lower glucose and cholesterol levels in your blood. The second is insoluble fiber that helps your digestive system run properly.
Calcium is especially important for young adults and women. It helps you maintain healthy bones, nerves and helps your blood clot. If you don’t get enough calcium, you are prone to osteoporosis and bone fractures in your future. Try to get 1,000mg per day and take a supplement if you need to. Calcium is abundant in dairy products, but if you are allergic to dairy or vegan, look for it in greens and supplements.
Vitamin D comes from diet and the sun and is very important for a healthy body. It protects our bones, regulates cell growth, reduces risk of cardiovascular disease, reduces inflammation and pain, and can increase muscle protein. So this is very vital for athletes. The recommended amount is 18mcg and can be found in a variety of foods such as tuna, orange juice, milk and supplements.
Iron is an essential protein building block and not getting enough iron can lead to anemia, memory loss, muscle loss and other problems. Women are especially susceptible to low levels of iron due to periods. The recommended intake is 18mg daily for women and 8mg for men. Look for meat, poultry and fish or if you are vegan or vegetarian, get your iron from plants such as broccoli or foods like cashews and apricots.
Which of these vitamins do you feel you aren’t getting enough of? Will you take our advice for a healthier you?