Foods To Keep Yourself Healthy At All Times
With almost everyone being stuck at home and ordering food deliveries, it has become more of a hassle trying to maintain a balanced diet. Or is it? It’s important for all of us to have the necessary nutrients in our diet to maintain good health, especially to combat against diseases. Here are some foods to keep yourself healthy that everyone should have in their diet.
Now more than ever, antioxidants are one of the most important foods to keep yourself healthy. Antioxidants reduce inflammation in the body and help boost our immune system. They include Vitamins A, C and E. Foods high in antioxidants include dark-coloured vegetables and fruits, eggs, legumes and nuts. Coffee also happens to be one of the highest sources of antioxidants in the Western diet, so good news, coffee lovers!
Magnesium aids in the production of serotonin, which is a chemical that contributes to happiness and mental wellbeing. Adequate levels of magnesium are essential for maintaining a positive mood and outlook throughout this period of time. Good sources of magnesium include whole grains, broccoli, seeds and nuts. Dark chocolate and avocado are also high in magnesium.
Milk is one of the best foods to keep yourself healthy as it contains many components that help in strengthening the immune system, including glycopeptides, immunoglobulin, lactalbumin, lactoferrin, etc. About 300 g of liquid milk is the recommended daily intake to reap the benefits, and it can also be in the form of dairy products such as cheese and butter.
I’m sure many of us have heard a lot about omega-3 over the years, especially when we see those omega-3 eggs displayed on supermarket shelves. There are actually three different types of omega-3’s: DHA, EPA and ALA. Each of these three has important roles in reducing inflammation, as well as improving heart health and improving your mood. The best sources of omega-3’s are fatty fish, especially mackerel and salmon which give about 4 g of omega-3 per serving, in contrast to about 30 mg per egg, which means you’ll need to eat more than 100 eggs before you can get the same amount of omega-3 as one serving of salmon belly!
One very often overlooked vitamin is Vitamin B12, also known as cobalamin. The body uses it to create DNA, RNA, red blood cells and myelin, an insulating layer that covers the nerves. B12 deficiency leads to lots of serious problems such as depression, psychosis, problems with memory, and even changes in personality or behaviour. In fact, B12 deficiency is also a contributing factor to anaemia in Malaysia. Reliable sources of B12 is found in animal foods such as meat, eggs and dairy, as well as fortified cereals and nutritional yeasts, which puts vegetarians and vegans at higher risk of B12 deficiency.
And that’s our list of what you should look out for in your diet during the Movement Control Order, and even after that. This doesn’t mean you need to stop eating your favourite foods, but always keep your nutritional needs in check to see what else you need on your plate. What other foods to keep yourself healthy do you think should appear in this list? Let us know in the comments down below!
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