Healthy Nutrients You Need in Your Diet

Most processed junk food contains high levels of empty calories and fillers, and little nutritional value. Food labels can also be confusing because they may contain misleading claims. One recent study by Nielsen found that sixty percent of consumers misunderstand the nutritional claims on food labels. One key factor to remember when reading labels is serving size. If you eat more than one serving, you are not getting all the healthy nutrients you need.

Sources of dietary fiber

Dietary fiber comes naturally in a variety of foods. It is found in vegetables, whole grains, and beans. But there are also other sources, such as nuts and seeds. Aim to include these foods in your daily diet to reap the benefits. A week’s worth of intake will give you an idea of how much fiber you need.

Among the best sources of fiber are legumes. They are versatile and can be easily incorporated into many dishes. The recommended intake for fiber is 20 to 35 grams daily. However, it’s important not to add too much of them at once because this can cause abdominal bloating and cramping. It is also important to keep in mind that fiber is best absorbed when it is combined with water, so a gradual addition can be effective.

Sources of vitamin K

One of the best sources of vitamin K is leafy green vegetables. The vitamin is found in large quantities in many of these foods and some fruits as well. Brussels sprouts and broccoli are especially rich in vitamin K, offering 156 and 77.5 mcg per cup, respectively. Avocados are also a good source of vitamin K. Avocados go great with just about anything! They have a very low calorie content and are a great source of vitamin K.

Dietary supplements are another option. Many multivitamins and multimineral supplements also contain vitamin K. These often contain calcium, magnesium, and vitamin D as well. They also often contain higher doses of vitamin K than multivitamins.

Sources of magnesium

Studies show that magnesium plays an important role in maintaining healthy biochemical pathways. It is crucial for the conduction of nerve impulses and muscle contractions, as well as normal heart rhythm. It can also play a role in wound healing. Among other functions, magnesium is involved in the active transport of calcium and potassium ions across cell membranes.

If you have low magnesium levels, it may cause symptoms such as loss of appetite, headaches, and muscle weakness. Severe magnesium deficiency may even cause low levels of potassium and calcium in the blood. In some cases, magnesium inadequacy can even affect personality.

Sources of calcium

Dairy products, such as milk, are excellent sources of calcium. They contain less than 30% of the daily value of calcium and are low in calories and saturated fat. However, plant foods are better absorbed. For example, bok choy has a bioavailability of 50%, allowing the body to absorb around 80 mg of calcium per serving. Dairy products are also a good source of protein, vitamin A, and vitamin D.

A diet high in dairy products can provide about 45-47 percent of the daily value of calcium. However, dairy products can be high in sodium, calories, and fat. For a more balanced and satisfying diet, there are plenty of other calcium-rich foods that you can eat. Leafy green vegetables, such as broccoli, can also provide ample amounts of calcium. Other good sources include oranges and papayas.

Sources of iron

There are a number of foods rich in iron. For example, eating more lean meats will increase your iron intake by three times. Additionally, foods rich in vitamin C, such as tomatoes, strawberries, and oranges, will increase your iron absorption. Another good food source of iron is iron-fortified breads. Additionally, certain types of tea contain substances that bind with iron.

Although iron toxicity is rare, it can occur in some individuals. High-dose iron supplements or a genetic disorder known as hemochromatosis can cause excessive levels of iron in the body. Patients with hemochromatosis are treated by removing blood and undergoing a low-iron diet. Unfortunately, untreated hemochromatosis can lead to liver cirrhosis and liver cancer. In addition, excess iron in the blood is associated with increased risks of cardiovascular disease, metabolic syndrome, and other diseases.