Getting the nutrients that you need is vital to maintain your health and ensure that your body works at its maximum potential. However, increasing your intake is more than just eating healthily, and many people fall into the common pitfalls when they are trying to create a nutrient-rich diet for themselves. If you want to stay healthy and boost your vitamin and mineral consumption, here are some top tips.
1. Fill Your Meals with Nutrient Dense Food
Rather than using vitamin and mineral supplements, you should consider choosing nutrient rich food that can help you to boost your health in a natural way. There are many types of nutrient rich food that can support your health, and these include nuts and seeds, fish, whole grains and dairy products. By deciding to base your meals around these staple foods, you will be able to get all of the nutrients that you need within a handful of meals per day.
2. Avoid Skipping Meals
One of the biggest threats to your ability to get the nutrients that you need is skipping meals. Although you may believe that skipping meals is beneficial by ensuring that you do not overeat, instead, skipping meals can leave you without the vital nutrients that you need to survive. One of the most common meal that people skip is breakfast. Although breakfast might not be seen as the most important meal anymore, it can be rich with nutrients from popular ingredients such as cereals, fruit and yoghurt.
3. Consider Alternative Diets
Many people choose to diet in order to boost their health and lose the excess weight that they are carrying. Dieting does not mean that you should be reducing your nutrient intake though, and so it is important to find a diet plan that suits you and your needs. For instance, crash dieting can often leave you without the natural vitamins and minerals that you need to maintain your body’s health and energy. To ensure that you are able to both diet and get the nutrients that you need to operate at your highest potential, many people consider a different approach to diet shakes. Instead, they opt for specially curated plans that have been developed to help you to get all of the vitamins and minerals that you need on a daily basis.
4. Cook Your Meals in a Nutrient Friendly Way
However, increasing the nutritional value of your meals does not rely solely on investing in foods filled with vitamins and minerals, and you should also make sure that you cook your meals in a healthy and beneficial way. For instance, many vitamins are water-soluble, which means that they disperse in water, leaving your boiled foods retaining less nutrients than those that have been prepared using dry-cooking methods, such as stir-frying and roasting. As a general rule though, the less you cook your food, the more nutrients will be retained within them, and if you leave foods to dry out or burn, they can potentially lose their nutritional value.
5. Eat Locally Grown Food
Most people believe that fresh food is always more nutritious than frozen or processed food. However, this is not always true, with many frozen foods maintaining the same nutritional value as their fresh alternatives. Although fresh food can help you to avoid preservatives and additives, they lose their nutritional value more quickly than frozen foods, and their nutritional value in the first place may vary due to the way that they are transported, harvested, and stored.
Then, instead of focusing on the importance of finding fresh food for your store cupboards, you should consider investing in locally grown food, which will usually be healthier than other alternatives. Not only will you be supporting local businesses and farmers, but there will be less time between their harvesting and you consuming them, ensuring that they can retain more of the vitamins and minerals that you are looking to add to your diet. You can get locally grown food by visiting a farmer’s market, signing up to a weekly delivery with your local or community farm, or going to your local farm shop.
Adding nutrients to your diet can be incredibly difficult, especially since different people need a different set of nutrients to stay healthy. However, if you take the right steps, there are many ways that you can combine healthy eating- and even weight loss- with the ability to get the nutrients that you need from your meals.