Health

Eleven nutrients you will need in 2022 to keep yourself strong and healthy

With the increase in cases of Omicron variantThe focus has shifted to health again, with renewed enthusiasm for 2022. Your lifestyle and diet are key factors in boosting immunity.

Dr Irfan Shaikh, head-adult nutrition, scientific and medical affairs, Abbott’s Nutrition, says one’s New Year resolutions should include “powerful nutrients”. “They’re proven to support Overall health — including immunity and brain development, muscle mass and strength, bone health and more,” he says.

The following 11 must-haves are outlined by the doctor for your health. Continue reading.

1. Protein:Proteins are the building blocks of every cell in the body, including muscles, bones, hormones and antibodies. High-quality protein can help build muscles and make you feel fuller longer between meals. Chickpeas as well as cottage cheese, Greek yogurt, peanuts and almonds are all good sources of protein.  Dairy products are also good options.

2. DHA Omega-3This unique fat, found mainly in seafood, nourishes the brain while keeping your eyesight sharp. Fatty fish is a good source of omega 3. Plant-based foods such as nuts and vegetables can help you meet your recommended omega 3 intake. Different forms of algae have health benefits for vegetarians: seaweed, nori and spirulina are all examples.

3. Choline:Choline is important for muscle control, memory, mood, as well as nervous system function. Pregnant women need extra choline to aid their child’s development. The main sources of choline in diet are mainly animal-based foods like meat, poultry, fish and dairy products.

4. Calcium: Around 99 per cent of the body’s calcium is found in bones and teeth. Calcium is important for muscles contraction, blood clotting, as well as helping our brains and nerves to communicate. The best sources of calcium are dairy products such as milk, yogurt, cheese, and other dairy products. You can also include non-dairy food like tofu and leafy greens in your diet.

5. Vitamin D:This multi-tasking nutrient helps our bodies absorb Calcium and promotes a strong immune response. Also called ‘sunshine vitamin’ it can be found in foods as well. Vitamin D3 can be found in certain foods, such as the flesh of fatty fish, fish liver oils and egg yolks, orange juice, cheese, and other dairy products.

The most obvious sources of calcium are dairy products like yogurt, milk, and cheese. (Photo: Pixabay)

6. Zinc:Helps with wound healing and keeps immune cells strong. Zinc is critical for proper growth, development, especially in childhood, adolescence, as well as during pregnancy. Zinc is abundant in meat, especially red meat. For vegetarians, legumes, chickpeas, and beans are rich in zinc. A healthy addition to your diet is also the seed.

7. Selenium:Selenium is an antioxidant that protects cells from damage caused free radicals. This mineral is important for reproduction and proper thyroid function. About 8 mcg of vitamin E is found in milk and yogurt, which accounts for 11% of your daily requirement. This nutrient is abundant in spinach, cashews and lentils.

8. Vitamin A: Known as the ‘anti-infective vitamin’, this nutrient keeps the skin, mouth, stomach, and lungs healthy. It’s also key for sharp vision. It is best to consume it with some fat to increase its absorption. Vitamin A is abundant in sweet potatoes, pumpkins, carrots, and even spinach

9. Vitamin E:Your body will be able to fight off free radicals and support a healthy immune system. Vitamin E is a common nutrient that can be found in many foods, including seeds, cooking oils, and nuts.

10. Vitamin C:Acts as an antioxidant. It protects against anemia by absorbing more iron through plant foods. Oranges are well-known for their vitamin C content. Other foods rich in Vitamin C include strawberries, tomatoes, red peppers, and broccoli.

11. Fluids and electrolytes They lubricate joints, keep cells and tissues healthy, remove waste products and regulate body temperature, especially when you’re sick. Consuming liquids that contain electrolytes — like sodium, potassium and chloride — helps in better hydration. Electrolytes are found in many foods and drinks, including leafy green vegetables such as spinach, kale, and fruits like bananas and prunes. Other than that, beans, lentils and nuts are rich in electrolytes.

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