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What You Should Eat and Drink for A Healthy Life!!

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What You Should Eat and Drink for A Healthy Life!!

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Food is essential for survival, and what one eats impacts health. This article throws light on a few healthy food habits.

Medically reviewed by

iCliniq medical review team

Published At April 13, 2017
Reviewed AtAugust 18, 2023

Introduction

Everyone wants a healthy life and a strong body that may fight infections and the wear and tear phenomenon of life as age advances. Diet and nutrition are vital parts of daily life. When one eats healthily, it gets the bones strengthened, and the risks of diseases that make the bony skeleton weaker and more prone to fracture decrease to a great extent. There are many sources of getting the essential nutrients necessary for the body. Some are taken from the diet, and some are made by one’s own body.

A nice approach towards a healthy life is to keep some vital nutrients on top of one's mind when planning the daily diet charts.

What Nutrients Are Essential For the Body?

1. Dietary Calcium:

  • Fish, calcium-fortified foods, mineral water, animal source milk, yogurt, cheese, fresh brown bread, breakfast cereals of a good brand, adequately cooked rice, almonds and other nuts and beans, salads, green leafy fresh vegetables like spinach, and juices (like fresh orange juice), all provide calcium to the body. Better is to rinse and properly wash the available fresh fruits and make juices at home.

  • Adults should take almost 990 mg/day (milligrams per day) of calcium. Females (more than 45 years) and males (more than 65 years) may need 220 mg/day more than usual. We need calcium daily in our diet as there is no metabolic pathway inside the human body that may be able to manufacture the body's calcium.

  • Regarding calcium, one should remember that it is always best to grab it from natural diet sources. But if not enough, or if one has a condition named hypocalcemia (low level of serum calcium) or if one is suffering from thyroid, parathyroid gland disorders, or gastrointestinal disease hindering absorption processes, the treating physician may prescribe some supplemental calcium that may best suit the body needs according to the deficiency.

2. Vitamin D:

  • Vitamin D is needed for the better absorption and regulation of calcium levels in the body. Vitamin D is necessary to get calcium absorbed through the gastrointestinal tract's absorption system for daily life activities. At least 420-820 IU (international units) of vitamin D is needed per day. As one gets older, one needs more vitamin D, and for every 10 years of age, an increment of 10 IU/day of vitamin D is required more than the usual recommended dosage.

  • Unlike calcium, the body is self-sufficient in making its vitamin D from sunlight when the skin is exposed to sunlight. So, one has a factory of vitamin D that starts from the skin and gets to the final assembly in the kidneys. People with kidney disease may need vitamin D as a supplement, according to the guidance of the treating physician. But unnecessary exposure to direct sunlight may cause sunburns and even certain cancers of the skin. So, use sunscreens and wear sunglasses while outside for longer periods.

3. Dietary Proteins:

Proteins are needed in good amounts to strengthen the bones in the skeletal system. Almost everything in the body is made up of proteins. Nearly 60 mg/day of dietary proteins are needed daily that one may grab from eggs, fish, meat, chicken, and vegetables like beans, milk, and yogurt.

4. Magnesium, Potassium, Vitamins A, K, and C:

  • Spinach and beans being good sources of magnesium and potassium, slow down the regressive changes of the bony skeleton, thus improving one’s overall health and strength of the body.

  • Citrus fruits contain good amounts of vitamin C. Carrots are rich in vitamin A.

  • Meat, eggs, vegetables, and dry fruits contain these minerals and vitamins in abundance.

5. Zinc:

Zinc is also good for health and is needed in trace amounts. Children need it for proper body height, and it also improves the wound-healing process in humans. Muscles, bones, eyes, and male and female sexual health depend on zinc as a vital trace element. Zinc supplements are given to patients with erectile dysfunction, and it has considerable benefits.

What Diet and Lifestyle Changes Help Lead a Healthy Life?

Taking the following things into consideration helps one lead a healthy life:

  • Too much meat (high amounts of protein) may make the bones and teeth weaker. In addition, it also overwhelms the excretory processes of the kidneys as meat consumption and its metabolism produces organic acids, which kidneys have to excrete.

  • Alcohol (binge drinking) may cause early bone and teeth loss. Alcohol drinking (one to two glasses a day) leads to a significantly high risk of certain types of cancers.

  • Coffee, chocolates, and tea, when taken too much, may cause damage in the same way as high proteins and alcohol do.

  • Do not overcook food. It denatures proteins and causes the loss of vitamins and essential nutrients from the food. Undercooked food may cause indigestion, especially when it comes to animal products.

  • Fluoride is needed for the teeth to prevent them from decaying. Use fluoride-containing toothpaste and apply fluoride directly on the teeth of babies starting from nine months of age. Wipe baby's teeth with a sterile gauze piece after every time you feed the baby. Baby's pediatrician may guide one about it. Dental flossing (every tooth, every day) and brushing the teeth twice daily is necessary to save teeth from dental diseases.

  • Proper physical activity right from the start of one’s life leads to stronger bones, great health, and excellent quality of life. A sedentary lifestyle is the mother of all diseases. Diabetes and insulin insensitivity is due to obesity. Central or truncal obesity is the worst form.

  • Body Mass Index (BMI) is the tool to keep one’s weight, waist circumference, and body fat percentage in check. Daily 10,000 steps at a healthy pace (jogging or brisk walking) are necessary at least 3 times a week for a healthy heart, blood vessels, and overall health.

  • Fast foods, soft and energy drinks, and spicy and fried foods are major causes of a lot of modern-era diseases.

  • Take plenty of water, fruits, and whole grains. Dietary fiber is a must for all. Coconut water has abundant dietary fiber in it.

  • Cigarette smoking is the most injurious addictive habit one may ever have. It is associated with many diseases, including cancers.

  • Never take any medication on one’s own decision. Even a very commonly used drug may be poisonous to some. Aspirin and Paracetamol toxicity have taken many lives. Though Omeprazole is not harmless to human health, it may cause pneumonia and fractures and increase the chances of certain infections. The physician is the person who is trained to prescribe safe and appropriate drugs.

Conclusion

A balanced and healthy diet consumption throughout one’s life not only prevents malnutrition but also reduces the risk of certain non-communicable disease conditions. Rapid urbanization increased processed food production, and lifestyle changes have greatly impacted one’s health. A diversified and balanced diet, proper physical activity, and a proper lifestyle can help one lead a healthier life.

Frequently Asked Questions

1.

Does a Healthy Diet Lead to a Healthy Lifestyle?

Everyone wants a healthy life and a strong body that may fight infections and the wear and tear phenomenon of life as age advances. Diet and nutrition are vital parts of our daily life. When we eat healthily, it strengthens our teeth and bones and decreases the risks of diseases that make our bony skeleton weaker and more prone to fracture.

2.

What Is a Healthy Diet?

A healthy diet refers to a particular diet that maintains as well as improves overall health. Such a diet additionally provides the body with fundamental nutrition that includes fluid and macronutrients such as vitamins, protein, and adequate fiber.

3.

Is It Important to Have a Healthy Diet?

Food is essential for our survival, and what we eat definitely impacts our health. We can easily reduce the risk of many diseases and have a long and healthy life through proper nutrition and lifestyle modifications. Yes, it is important to have a healthy diet so that the body and the different bodily systems perform at their very peak throughout life.

4.

Which Is the Healthiest Breakfast?

A healthy breakfast includes -
- Eggs.
- Greek yogurt.
- Coffee.
- Oatmeal.
- Chia seeds.
- Berries.
- Cottage cheese.
- Whole wheat bread.

5.

What Kind of Water Is Best for the Body?

These days, there are many varieties of water that are being commercially distributed. Out of all the kinds of water available, regular water remains the best for the body. Spring water is considered beneficial as well because of the reduced levels of processing it undergoes.

6.

What Veggies Are the Healthiest?

 
- Carrots.
- Broccoli.
- Garlic.
- Brussels sprouts.
- Kale.
- Green peas.
- Spinach.
- Swiss chards.

7.

What Does the Human Body Need Daily?

The daily requirement of the human body inludes -
- Dietary Calcium.
- Vitamin D.
- Dietary Proteins.
- Magnesium.
- Potassium.
- Vitamins A, K, and C.
- Zinc.

8.

Which Is the Most Important Nutrient?

The important nutrients include -
- Carbohydrate.
- Water.
- Protein.
- Fats.
- Vitamins.
- Minerals.

9.

How Much Protein Is Needed Daily?

There are many sources of getting the essential nutrients that are necessary for our body. Some are taken from the diet, while others are prepared by our own bodies. A nice approach towards a healthy life is to keep some vital nutrients on top of our minds when planning daily diet charts. The DRI or the dietary reference intake proposes 0.36 grams of protein in every pound, which equals 0.8 grams per kg of body weight.

10.

What Happens if We Eat Too Much Protein?

We always need proteins in good amounts to strengthen the bones in our skeletal system. Almost everything in our body is made up of proteins. We need nearly 60 mg/day of dietary proteins from eggs, fish, meat, chicken, and vegetables like beans, milk, and yogurt. Excessive protein consumption is generally stored as fat, and the surplus amount of amino acids is eventually excreted. Over a period of time, this may lead to weight gain.
Dr. Muhammad Majid Hanif
Dr. Muhammad Majid Hanif

Cardiology

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physical activityvitamin supplementsvitamin aprotein rich diet
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