Full-blown bashes, exotic travels, night outs, shopping with friends, and so forth; we all have started getting into the groove with many fervent ideas brimming in our hearts to ring in the new year. While some of us also have a resolution or two about making positive changes in our lives, some may not feel the need to do so. Well, in whatever ways you chalk out your plans to bid farewell to 2022 and welcome 2023, eating a wholesome and balanced diet, a few minutes of exercising, and incorporating certain lifestyle alterations should be an integral part of this new year frenzy. After all, we are what we eat and drink. Food can affect our bodies in several ways. Besides the ability to fight temporary illnesses and infections, a nutritious diet backed by a basic fitness regime saves us from chronic health problems as we age, including obesity, heart problems, diabetes, digestive issues, liver diseases, and different types of cancers later in life.
Why Should We Eat A Variety Of Foods?
The human body is complex, and it needs many nutrients to keep it functioning optimally. Lack of any primary nutrient can lead to an imbalance causing minor to major health problems. Ironically, we may not get all the nutrients in the essential meal we eat every day which calls for the need for supplements. Therefore, we need to have a platter with a mix of wholegrain foods like unprocessed maize, millet, oats, wheat, brown rice, and legumes along with a variety of fresh fruits and vegetables. Nuts and dried fruits should also be a part of your diet.
Also Read: Brain Health: Top 5 Nuts To Enhance Cognitive Functioning – Infographic
Shop From Our Fabulous Range Of Vitamins And Mineral Supplements
Our diet must contain fresh and nutritious foods to keep us going. The following nutrients are a must-have in an everyday meal:
Calcium: Most of us do not take adequate calcium in our diet. This mineral plays a vital role in keeping bones and teeth strong. Women in particular start losing bone density earlier so they should be extremely careful about their calcium intake.
Vitamin D: Vitamin D helps our bodies absorb calcium, strengthening bone health. Sunshine, Salmon, and certain fortified food and milk products are the only sources of this vitamin.
Magnesium: Magnesium is an essential nutrient and is best known to augment our bone health besides keeping blood pressure normal and the heart rhythm steady.
Zinc: Zinc strengthens the immune system and helps our body utilize carbohydrates, protein, and fat for energy. It also aids wound healing and reduces stress levels.
Iron: Iron should be a part of everyday diet plans as it helps to increase energy, augments better brain function, and produces healthy red blood cells.
Folate: Natural form of Vitamin B9, also known as folic acid, folate is crucial during pregnancy. Folate also prevents birth defects, fights depression, and reduces chronic inflammation. It is also necessary for producing red and white blood cells.
Vitamin B12: This vitamin helps to sustain the energy supply by breaking down all micro and macronutrients, fats, proteins, and carbohydrates.
Besides the above-mentioned nutrients, phosphorus, potassium, sodium chloride, sulfur, cobalt, copper, fluoride, manganese, iodine, and selenium are also equally important. To make it a little bit easier for you, here is a simple recipe that you can add to your meal to add to your daily nutritional requirement.
Assorted Multi-Veggie Soup
Ingredients
2 tbsp olive oil
1 tsp butter
1 chopped onion
2 chopped carrots
1 cup celery stalk (optional)
2 chopped tomatoes
4 cloves minced garlic
1 tsp ground fennel seed
1/2 tsp ground black pepper
Sea salt to taste
1 small gourd
1 cup cabbage
2 bay leaves
1 cup peas
A handful of coriander and spinach leaves
1-inch ginger
1 tsp apple cider vinegar
Method
Heat the oil in a pressure cooker
Add the onions, carrots, celery stalk, and tomatoes
Cook for 2 minutes
Add garlic, fennel, black pepper, and salt
Add the gourd, cabbage, spinach, ginger, coriander leaves, peas, and bay leaves
Add water to the required consistency and pressure cook for two whistles
Remove the bay leaves and keep the pressure-cooked veggies aside
Take a part of the squashed veggies from the cooker and grind them
Strain and extract the water of the leftover mashed vegetables in a big sieve and discard the leftover
In a pan mix the ground veggie stalk and the strained vegetable water
Add the apple cider vinegar
Serve hot topped with butter and some black pepper and coriander topping
