5 Essential Food Ingredients & Supplements that Support Healthy Living
Eating a healthy diet is one of the best ways to keep your body functioning optimally, and certain food and supplements can provide support for health and wellness. Here are five essential ingredients to include in your diet to help you achieve healthy living:
Green Leafy Vegetables
Green leafy vegetables are among the most nutrient-dense foods. They are high in vitamins, minerals, phytochemicals and fiber, making them an excellent choice to support a well-rounded healthy diet. Eating a variety of greens, such as spinach, kale, Swiss chard, arugula, and collard greens, can provide essential vitamins and minerals including:
- Vitamin K: which helps the body absorb calcium, build strong bones and create new blood cells.
- Folate: which helps the body create new cells and promotes healthy neural development.
- Vitamin A: which helps maintain healthy skin and vision.
- Vitamin C: which helps strengthen the immune system, reduce inflammation and is important for wound healing.
- Potassium: which helps regulate blood pressure and maintains healthy muscles and nerves.
Legumes
Legumes, such as beans and lentils, are packed with protein, fiber, and complex carbohydrates. Eating legumes regularly can help to reduce cholesterol levels, support healthy digestion, provide essential amino acids and promote weight loss. In addition, they are an excellent source of:
- Magnesium: which helps promote healthy bones and muscle function.
- Folate: which helps reduce the risk of certain birth defects.
- Iron: which helps create red blood cells and carries oxygen to cells in the body.
- Potassium: which helps regulate blood pressure.
- Zinc: which helps regulate the immune system and has antioxidant properties.
Whole Grains
Whole grains provide essential vitamins and minerals, increase energy and help to support a healthy weight. Whole grains are high in B-vitamins and complex carbohydrates, which provide slow and steady energy. Examples of whole grains include oatmeal, Brown rice, quinoa, bulgur wheat, and barley. These whole grains are also excellent sources of:
- Magnesium: which helps regulate blood sugar levels.
- Selenium: which helps to regulate the immune system.
- Fiber: which helps keep the digestive system functioning properly.
- Zinc: which helps maintain a healthy metabolism.
- Copper: which helps prevent anemia and plays a role in energy production.
Essential Fatty Acids (Omega-3)
Essential fatty acids, such as Omega-3 fatty acids, provide the body with important healthy fats. Omega-3 fatty acids are found in foods like flaxseed, chia seeds, fish, nuts, and some oils. Eating Omega-3s can help reduce inflammation and improve heart health, mental health and cognitive functioning.
Vitamin and Mineral Supplements
Although a healthy diet is the best way to get the vitamins and minerals the body needs, supplementation may be necessary for individuals with specific health concerns. Taking a multivitamin and mineral supplement can help ensure that dietary intakes are met. In addition, supplements like vitamin D, magnesium, and probiotics may be beneficial for certain individuals depending on their health goals.
Including these essential ingredients in your diet can help you achieve healthy living for the long-term. Incorporating these items into meals and snacks is a great way to reach your wellness goals.