We have heard the statement since our childhood that health is wealth. This article is all about your health and how a person can improve and maintain it. Nutrition tip Tuesday is a blog with several recommendations on how a person can improve his diet and live a healthy life. Such as by consuming zinc, fiber, magnesium related products in the recommended amounts a person can improve his diet. Some of the Tuesday health tips include
Gaining weight for health:
We have usually seen that people focus more on weight loss but some people need to focus more on gaining weight and if not they get weaker over time. A person who has recently been cured of a disease such as cancer will definitely concentrate on gaining weight because this disease results in a lot of weakness. The Tuesday health tip states that a person who needs to gain weight is required to consume 500 to 700 calories in a day. This intake should not be achieved by having oily food, cakes, etc.
Focus on how you can achieve this intake by having more nutritious food, such as you can add oil to your diet, and consume smoothies as a drink in between your snacks because it has dairy products in them, which is healthier. You should limit starchy food as it makes you full faster by which the required intake won’t be achieved in a day. You may eat eggs, it is the most nutritious and high-fat food. Eating these products more frequently will help you gain weight.
Consumption of fiber:
Another nutrition tip Tuesday is higher consumption of fiber. Fiber is a non-digestible carbohydrate that is available in two types, soluble and insoluble fiber. The main role of fiber is that it feeds good gut bacteria, which are those which are present in your intestine. The highest number of bacteria in the human body is found in the large intestine. However, they are present in every part of the body such as the tongue. Hands, face, etc.
Insoluble fiber does not dissolve elsewhere in the body and goes directly into your large intestine and feeds approximately 500 different types of bacteria present there. These bacterias produce fatty acids which help a human to cope with digestion problems.
It also reduces cholesterol in the human body, studies have shown that soluble fiber reduces cholesterol in the human body. Fiber also helps a human with weight loss as it reduces the level of cholesterol in the body.
The recommended consumption of fiber is 25 grams for women and 30 grams for men. Products that have fiber in them are fruits such as an apple that has 4.5 grams of fiber in it. One cup of lentils has 15.5 grams of fiber in it. There are many other products that have fiber in them too.
Every one of us has a pair of foods that we love to eat together such as strawberries and chocolate, bananas and peanut butter, and many more. This section of the article states that the way we pair our food is extremely important and affects our diet to a high extent.
Some nutritious food pairings as per the nutrition tip Tuesday are
- Cruciferous veggies and mustard: Cruciferous veggies include Broccoli, Cabbage, cauliflowers, and many more. These vegetables are high in vitamins, fiber, and sulforaphane.
- Turmeric and black pepper: Turmeric contains curcumin which is very beneficial or healthy but contains only 5% absorption. When we use it in a combination with black pepper it increases the benefit by increasing the absorption by 2000%.
- Vitamin C and Iron: Iron products include spinach, kale, etc and vitamin C products include lemon juice, chilly, etc. The combination of these is beneficial for overall health.
- Proteins: Some food contains protein such as animal products which include meat, dairy products, white meat, etc.
According to the nutrition tip Tuesday a person should also focus on consuming products that have zinc in them. Zinc is required to feel, taste, heal from a wound, and many others. This mineral helps the immune system in various ways such as it prevents infections as it develops cells. It prevents a person from age-related diseases such as pneumonia and it also helps in skin healing.
The sources of zinc include,
- Shellfish such as crabs and oysters.
- Nuts and seeds.
- Dairy products.
The recommended daily intake of Zinc is on average 10 milligrams for a normal person and 12 milligrams for a pregnant or breastfeeding woman.
It is one of the micro minerals that is required for the human body. On average a human should consume 380 milligrams of magnesium per day. A low amount of magnesium in the human body can result in a lot of issues. Lack of magnesium can cause several issues such as savior migraines. Products that have magnesium in them include pumpkin seeds, dark chocolate, black beans, almonds, etc.
Sulfur is present in every living thing, our body has 140 grams of sulfur in total. It has many benefits such as it helps in strengthening your hair, developing protein in the human body, and many more. Foods that are high in sulfur include
- Dairy products
- Dried food
As per the Tuesday health tips, vegetable oil is also a very healthy product. Nowadays the extraction of vegetable oil has become easier so the use of it has also become common. The type of oils a person should use include EVOO and coconut oil. There are other minerals as well that a person should consume to maintain a healthy lifestyle such as virgin olive oil, vitamin D, and products with metabolic flexibility.
As per the nutrition tip Tuesday a person should definitely focus on consuming healthy products because nowadays in our society consumption of junk has increased a lot and to maintain a healthy lifestyle consumption of these minerals is extremely important.