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10 Essential Human Health and Nutrition Tips for a Thriving Life

Top 10 Human Health and Nutrition Tips for a Vibrant Life

Healthy eating habit should be implemented in our daily life therefore we should follow human health and nutrition tips. Having good nutrition is one of the keys to get healthy and happy life. Between 20% and 25% of all deaths in adults have been associated with imbalanced diets according to2021 global nutrition report .You should always eat food contains vitamins and minerals. Do not forget to put fruits and vegetable on your regular food chart.Following human health and nutrition tips will reduce chance of getting affected by cancer, heart disease, kidney problem and diabetics. Suddenly following human health and nutrition tips can be challenging but still start up with minor adjustment. If you already have diseases that can be affected by what you eat or drink changing your diet may be beneficial.So let’s go through 10 human health and nutrition tips based on scientific evidence and encouraged by nutritionists which you must follow in everyday life.

What is Nutrition?

Follow these tips for a healthier, happier you! Prioritize protein, cut sugar, eat fruits & veggies. Invest in your well-being today!

Nutrition is study of food and nutrients that provides energy to our body. Whatever food we consume for our body consists of more than 40 types of nutrients those are mainly classified in 7 parts Carbohydrate, protein, fat, vitamins, minerals, dietary fibers and water. It’s necessary to have balanced diet/healthy food to get all the necessary nutrition for body to lead healthy and happy life.  There is always human health and nutrition tips to follow to avoid diseases.

Ensure Protein in every Meal

Protein is necessary for growth and maintenance of your body.  It builds bones, muscle and skin. It also repairs body tissue. Protein contains organic compound amino acids which is essential for Human body. Protein is available in meat (beef, lamb, pork), poultry (chicken, turkey, duck goose), fish (crab, sea food, oyster), and dairy food (milk, cheese, yogurt). Study shows every male adult should consume over 50 grams of protein everyday on other hand females should consume around 46 grams per day. Protein deficiency can lead to several disease and hamper growth of body.        

Avoid Sugar and sweet foods

One of the most craving foods is sugar and sweet items. Sugar is hard to avoid also harmful for body. We eat and drink lots of sugar daily with sweet, candy, dessert, tea, coffee, fruits and soda. Beside These foods with carbohydrate also contains sugar. Adults should not take more than 30 grams of sugar daily.

One glass of soda contains more than 35grams of sugar. So just imagine how much excess sugar we are taking daily. One of the most important human health and nutrition tips is to cut down consumption of sugar to live healthy life. Long term over dose of sugar can lead to cardiovascular disease, type 2 diabetics, High blood pressure, tooth decay, and fatty liver disease. Heavy sugar consumption also leads to weight gain so people following keto diet or any other weight loss process should ensure limiting sugar consumption.

Add fruit and Vegetable in Diet List

Fruits and vegetable contains lots of dietary fiber, vitamin, mineral and antioxidant these are necessary for healthy body. A meal rich in fruits and vegetables can decrease blood pressure, lower the risk of heart disease and brain stroke, prevent some types of cancer, reduce the risk of eye and digestive issues, and have a good influence on blood sugar, which can help control appetite.

Load Up on Fruits and Veggies – Packed with essential nutrients and antioxidants, fruits and vegetables are your body’s best friends.

Non-starchy fruits and vegetables, such as apples, pears, and green leafy vegetables, may help you lose weight.Consuming fruits and vegetables can also help to keep your eyes healthy and prevent two prevalent aging-related eye illnesses. Keep in mind eating lots of fruits and vegetable once can cause loose motion as it contains high dietary fiber. Also try to take less fruits with high sugar as banana or grapes.

Get enough Good Bacteria for Digestion

There is millions of microorganism in our guts, stomach and intestine. These bacteria’s helps us in our digestion process to get best output of nutrients for our health from food we eat. Gut microbiota is most important of all and necessary for your body. Good bacteria are necessary to fight digestion problem, obesity and certain other chronic disease. Ensure you take enough probiotic every day to increase good bacteria in your guts. Yogurt and Probiotic supplement is one of the best ways to improve your gut health.

Say no to Processed Meat and Snacks

Processed Meat is one of the leading causes of higher death rates and getting unhealthy life. For healthy life nutritionists suggests converting from red and processed meat to poultry, fish nut and egg.  Processed salty snacks and food with other preservatives also leads to depression, kidney diseases, cancer and irritable bowel syndrome. Fresh ingredients are encouraged to replace processed food. “If you can’t read it, don’t eat it,” says Khalilah Johnson, a registered dietitian nutritionist at Piedmont Fayette Hospital

Choose Edible oil and get rid of cholesterol

Selection of oil is very important to get nutrition and good health. This human health and nutrition tips is very important for your major organ heart health. Soya, Rice barn, sunflower whichever oil is processed in high temperature for refining is unhealthy.

These oils can increase high blood pressure, increases cholesterol level which leads to cardiovascular problem and heart block. Nutritionist always suggests taking extra virgin olive oil and butter to replace commercial edible oil. Consuming extra virgin olive oil is suggested according to International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018

Choose Drinks and Caffeine

For good health everyone should take plenty of water and stay hydrated.  There are certain other drinks we take every day like tea, coffee and juices. We have to be selective about these drinks. Green tea and herbal tea is excellent choice for heart, stomach and liver.

These teas provide many minerals and antioxidants for our body. Juices with less sugar are also helpful and provide all vitamins as fruits. But avoid long time packed juice with preservatives. Drinking black coffee is also excellent choice for good heart health and staying energetic.

Say no to Alcohol and Carbonated Drinks

Alcohol and carbonated sugary drinks should be avoided for better health. Each glass of carbonated beverage overdoses our daily intake of sugar.  Alcohol should be consumed in limited unless you have any health issue. Alcohol overdose also leads to chronic disease and taking alcohol long time without limitation can damage your liver and have bad impact on heart.

Water and juices should be replaced with alcohol and carbonated Drinks“The best bet is water,” says Ting Deng, a registered dietitian nutritionist at Piedmont Fayette Hospital. “Water has zero calories, zero sugar and zero chemicals. It also can help you feel full and help your organs work properly.”

Get Vitamin D everyday

Vitamin D is essential for healthy bone, fight depression and build up good immune system. It also reduces risk of cancer. If you don’t get exposed to sunlight every day you might have vitamin D Deficiency. So check your vitamin D level and take vitamin D supplementary if necessary.

Take Nut and Beans

Various nuts and seeds including almonds, cashew, sunflower and pumpkin are very good source of protein, potassium, iron, calcium, zinc and magnesium. Best side of consuming nuts and seeds are they help weight loss and provide all necessary nutrients needed for body.

Instead of heavy meal consuming few nuts and seeds can provide you all energy and nutrition’s.Eating one serving of nuts daily in place of red or processed meat, French fries or desserts may provide health benefits and prevent long-term gradual weight gain and obesity according to American Heart Association Meeting Reports – Presentation 284, Session: LF.AOS.01

Write down what you eat and drink every day to keep track of your dietary consumption. This record will help you in analyzing your diet. You’ll understand whether you need to consume more or less of particular food groups. This will also help your physician to advice you on medication and diet.  People Says health is wealth. When you have good health you will have happy life. But nothing can be achieved unless you follow these 10 human health and nutrition tips.

Conclusion

Embracing these 10 human health and nutrition tips is not just a choice, but a powerful commitment to nurturing your body and safeguarding your well-being. By prioritizing protein intake, minimizing sugar consumption, and incorporating ample fruits and vegetables into your diet, you pave the way for a stronger, healthier you. Cultivating a diverse gut microbiota, steering clear of processed meats and snacks, and opting for healthier oils further fortify your body against disease and imbalance.

Moreover, making mindful choices about your beverage intake, steering clear of alcohol and carbonated drinks, and ensuring adequate vitamin D levels all contribute to a robust foundation for overall health. And let’s not forget the incredible benefits of nuts and beans, rich in essential nutrients and a potent tool for weight management.

Remember, your health is your greatest asset, and by implementing these tips into your daily life, you’re investing in a brighter, more vibrant future. So take charge, make informed choices, and savor the rewards of a life lived in harmony with your body’s needs. Here’s to your health, vitality, and lasting well-being!

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