Are you taking the recommended amount of proteins and vitamins in your diet?

Did you know that not taking enough amounts of macronutrients and micronutrients can lead to deficiency issues?

What? Yes, not taking enough vitamins and minerals can lead to deficiencies.

Oh! So what should I do now?

You need a basic idea of a balanced diet and the dietary recommendations explained in this blog.

Dietary recommendations for macronutrients and micronutrients:

Macronutrients

Carbohydrates

We all hear the name of carbohydrates in most diet plans such as the low-carb diet, a few diets reduce the intake of carbohydrates but a certain amount of carbohydrates is necessary for our bodily functions. Carbohydrates are considered a basic source of energy. The simple carbohydrates provide quick energy while the complex carbohydrates provide sustained energy. 

Benefits

Carbohydrates are essential for fueling the brain, and kidneys, healing muscles and the central nervous system. Also, fiber is one type of carbohydrate that helps in digestion and helps to regulate blood sugar levels. 

Sources

Brown rice, quinoa, oats, apples, bananas, berries, sweet potatoes, carrots, and beans, lentils. 

Proteins

We have all been listening to the sayings that include protein in your diet, protein-rich foods, etc. So, proteins are the building blocks of amino acids that our body cannot synthesize. They are necessary for building and repairing the tissues, producing enzymes and hormones, and most importantly supporting our immune system.

Importance

So as mentioned above proteins are highly important for the body to grow and repair muscles, enzymes, and hormone production and boost the immune system to fight against infections and diseases.

Sources

Chicken, beef, pork, fish, dairy products milk, cheese, yogurt, eggs, legumes beans, lentils, nuts, and seeds.

Fats

Fats are also one of the essential macronutrients that play a key role in hormone production and nutrient absorption. They can be regarded as important energy sources that are necessary for cell membrane integrity.

Importance

Fats are highly essential to be included in the diet as they support brain health, hormone production, and the absorption of fat-soluble vitamins (A, D, E, K). Also, fats are known to produce essential fatty acids that cannot be produced by the body.

Sources

Avocados, almonds, walnuts, chia seeds, flax seeds, olive oil, salmon, mackerel, and dairy products.

Micronutrients

Vitamin A

Vitamin A is essential for supporting vision, immune function, and skin health. Also, it plays a key role in cell growth and differentiation.

Sources

Carrots, sweet potatoes, spinach, kale, and liver.

Vitamin B

Vitamin C

You might have heard to include vitamin C due to its numerous health benefits. Yes, vitamin C should be included in everyone's dietary routine as it boosts the immune system, promotes skin health, and enhances iron absorption into the body. Also, it helps to repair tissues and reduce inflammation.

Sources

Citrus fruits are key sources of vitamin C such as oranges, lemons, strawberries, bell peppers, broccoli, and brussels sprouts.

Calcium

Calcium is highly essential for strong bones and teeth, muscle contraction, and nerve function. Also, it plays a key role in blood clotting.

Sources

Dairy products are rich sources of calcium such as milk, cheese, yogurt, green leafy vegetables like kale, spinach, fortified plant milks, and almonds.

Iron

Eat iron-rich foods! Did your doctor suggest you include iron-rich foods in your diet? This is because iron is necessary for oxygen transport in the blood, energy production, and immune function. It best helps to prevent anemia, a condition that is characterized by fatigue and weakness.

Sources

Lamb, beef, and pork's red meat, chicken, turkey, fish, lentils, beans, pumpkin seeds, cashew nuts, sesame seeds, apricots, prunes, and fortified cereals.

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End note

This is the reason why a balanced dietary intake is highly essential, so do have a look at the key sources of food groups that you have a deficiency of. The required nutritional composition will keep you far from all types of deficiencies and diseases which is the major benefit of understanding the dietary recommendation. Follow the tips and enjoy a healthy life!