How much Nutrients Do I Need a Day
We all know that foods like carbohydrates, fats, vitamins and iron are healthy but we know how to do it the right way. Annapurna Agarwal, Nutritionist at Snap Fitness India provides a list of the foods our bodies need, along with how much they eat each day/ Integrated Nutrient Management.
Carbohydrates(Integrated Nutrient Management)-
How much to eat per day: 40-60% of your calories
Carbon dioxide or carbohydrates are found in many foods like potatoes, bananas, corn, bread, cereals, sugar etc. It has a bad reputation, but food lovers say it would be dangerous to remove it from your diet. Most people agree that 40-60% of your calories come from cars. On the other hand, exercising more will make you fat.
Protein(Integrated Nutrient Management)-
How much to eat daily: 0.8-1 grams per kilogram of your body weight.
Your body needs more protein than any other food. It’s full on your body. It helps regulate metabolism, supports body systems, strengthens the immune system and builds blood vessels. If you exercise regularly, you will need new protein to repair and build new muscle. On the other hand, lack of protein can lead to malnutrition, weight gain, hair loss, muscle pain, fatigue and weakness. Eat whole grains, beans, nuts, milk and fruits, chicken, fish and eggs to provide your body with protein.
Fat(Integrated Nutrient Management)-
How much to eat each day: 15-25% of your calories or 3-4 servings (one serving per cup)
Although eating a low-fat diet is essential, it can lead to skin problems like itching and night blindness. On the other hand, alcohol is a major cause of obesity in the world. Ghee, butter, cream, cheese, peanuts, eggs, fish, chicken, pork and beef are all high in fat. Here are 6 healthy-fat sauces you need in your diet.
Vitamin(Integrated Nutrient Management)-
These are living things that our bodies can break down and change for the better, and while they are only small, they are essential to our survival. There are two types of soluble oils (A, D, E and K) and water soluble (B and C). Fatty acids are absorbed into the bloodstream and stored in dry fat, so they should not be used daily. The solution is easily taken but not stored, so you need to eat more often. Here is some information about each vitamin:
How much to eat per day: 700 to 900 micrograms (1 microgram 1/1000 milligrams)
These vitamins strengthen our immune system and help improve our consciousness. These include potatoes (with the skin), carrots, spinach, live and fish.
How much to eat per day: 15 micrograms
Vitamin D treats nutrients such as calcium and phosphate and also helps in the formation and maintenance of bones and teeth. These foods are not found in the body. Thus, it can be produced by the body from the sun to cholesterol. It is found in foods such as egg yolks and liver. Rheumatoid arthritis (long and flexible legs), back pain, osteomalacia (weakness of muscles and bones), and osteoporosis are some of the common diseases that can affect a person without the vitamin. Too much can damage the brain and body, causing loss of appetite, bloating, and vomiting.
How much to eat per day: 15 micrograms
They act as antioxidants and vitamins A and C and prevent the breakdown of red blood cells. It is found in vegetable oils such as soybeans, corn and cottonseeds, and in some eggs. It has many disabilities and is found in young children. Vitamin E has many benefits for your skin and hair.
Vitamin K [ Integrated Nutrient Management ]
How much to eat per day: 120 micrograms
Vitamin K is essential for blood clotting and a deficiency can lead to impaired blood flow. All leafy vegetables such as turnips, spinach, pinks, kabobs and broccoli, as well as soybean, cottonseed, canola and olive oils are rich in vitamin K. Read more about the 8 health risks of vitamin K deficiency.
Vitamin B1 (thiamine)
How much to eat per day: 0.8-1 mg per day
B1 causes the body to produce energy and a deficiency can cause numbness, tingling, and heart damage. It is found in non-food items such as liver, pork and eggs, as well as in wheat, breads and cereals.02:27 PM
Vitamin B2 (riboflavin)
Vitamin B2 provides many health benefits. It promotes good eyesight and healthy skin and its absence can cause cracks in the corners of the mouth, loss of vision and pain in the tongue. Green leafy vegetables, cereals, cereals and milk, as well as liver, fruits and other foods contain these vitamins. Integrated Nutrient Management
How much to eat each day: 70 to 90 mg
Vitamin C helps heal wounds, strengthens bones and teeth, strengthens blood vessels, improves immune system function, increases iron absorption and utilization, and is an antioxidant. If you don’t eat a diet rich in vitamin C, you can develop scurvy, which causes the body to lose its memory. Too much can cause kidney stones and diarrhea. A lack of collagen can lead to tooth loss, bleeding and swelling of the neck, and poor healing. Citrus fruits such as oranges and lemons are good sources of this vitamin. 75 to 90 mg per day is the recommended amount that your body needs.
Iron(Integrated Nutrient Management)-
How much for a daily dose: Men need 8 milligrams, women need 18 milligrams.
Absence can lead to anemia, headache, and fatigue. Foods such as peas, beans, meat and fruits are high in iron. Also read Why do women like iron in their diet?
Calcium(Integrated Nutrient Management)-
How much to eat per day: 1000 mg
Calcium is essential for bone growth, strength, cough, muscle growth and neurological symptoms. Lack of calcium causes bone loss. Milk, curd, spinach are such food in which the amount of calcium is high. Eat more than the right amount for a healthy lifestyle.
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