Where Are My Essential Nutrients?

A deficiency in one or more essential nutrients can adversely affect our health, potentially causing diseases. Common symptoms like headaches, fatigue, lack of concentration, muscle pain, and weight issues could indeed stem from nutritional deficits.

(Photo: shutterstock)(Photo: shutterstock)
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Essential nutrients are the food foundations necessary for bodily development and its proper functioning. They provide the energy required for bodily activities and regulate and balance the processes occurring within it.

A deficiency in one or more essential nutrients can adversely affect our health, potentially leading to diseases. Common symptoms like headaches, fatigue, lack of concentration, muscle pains, weight problems, and more could indeed stem from nutritional deficits of one or more essential nutrients. A lack of vitamin B can lead to concentration difficulties and weakness, a magnesium deficiency can cause muscle pains, and so on. Incorporating a variety of foods in your daily diet will provide you with a comprehensive range of essential nutrients. However, it is important to remember that if the deficiencies are too significant, a certified professional should determine and provide treatment to correct the deficiencies along with a personalized diet. Essential nutrients are divided into five principal groups: proteins, carbohydrates, fats, vitamins, and minerals (water is included among minerals). Carbohydrates and fats provide available energy. Proteins and minerals are responsible, among other things, for building and repairing cells and tissues. Vitamins, along with minerals, regulate and balance various processes in our bodies involved in energy production, construction, breakdown, and the proper functioning of bodily systems. How do we succeed in obtaining all essential nutrients through our diet? First, diversify. Different types and colors of foods will give you a more comprehensive range of essential nutrients. Second, choose foods closest to the source. For example, opt for a corn cob over corn schnitzel, or grilled chicken breast instead of a frozen industrial dish. Here are numerous options for obtaining those vital essential nutrients.

To obtain quality protein, choose low-fat, fresh animal products such as sirloin, chicken breast, 3% dairy products, fresh fish, and eggs. In plant foods, you can find protein in legumes, soy products, sprouts, and whole grains. It's important to note that combining legumes (beans, lentils) and grains will provide complete protein (without B12), for example: pita and hummus or rice and beans. The only carbohydrates truly necessary for us can be found exclusively in whole grains and fruits. All other carbohydrates, such as white flour, white rice, and their products (cakes, sweets, sweetened beverages), contain no nutritional value other than a high-calorie count! The essential fats required for us (and there are such) can be found in olive oil, olives, avocado, whole-seed tahini, natural (not roasted or salted) nuts, seeds, almonds, sardines, salmon, and hard-boiled eggs. Lastly, but certainly not less important, vitamins and minerals are abundant in fresh fruits and vegetables. The World Health Organization recommends consuming 7-10 servings a day of different colored fruits and vegetables, which is not hard to find in our country. Additionally, by moderately adding sea salt from the Atlantic or Himalayan for cooking and food, we gain important minerals missing from table salt. Let us not forget that vitamins and minerals are found in varying concentrations in a variety of foods such as whole grains, nuts, seeds, almonds, legumes, meat, dairy products, and eggs. And now, in the hot summer, keep an eye on the amount of water you consume. Water contains minerals that we easily lose through sweating, so drink and replenish.

 

A Health-Packed Root Salad with Sunflower Sprouts in Asian Dressing

1 beet, julienned

½ celery root, julienned

1 parsley root, julienned

2 carrots, julienned

1 kohlrabi, julienned

A bunch of chopped mint leaves

A handful of sunflower sprouts

Whole sesame seeds, pumpkin, and sunflower seeds (a teaspoon of each)

Dressing:

2 tablespoons sesame oil

2 tablespoons olive oil

2 tablespoons soy sauce – tamari

½ lemon

2 tablespoons rice vinegar

Cut the vegetables into long sticks or grate them, mix the dressing ingredients and pour over the salad. Sprinkle the seeds on the salad.

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תגיות: health

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