When you eat the same meals every day, it can have a lot of negative effects. It’s not only dull for your senses, but it may also be depriving your body of important nutrients. The five basic food groups are fruits, vegetables, grains, protein, and dairy, and they are the staple in fostering great overall health and wellness.
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Proteins, fat, vitamins, and minerals are all present in dairy products. Fat is not the enemy that many people believe it to be. We require a specific quantity of fat in our bodies as a source of energy, to produce hormones and absorb certain vitamins. Calcium and phosphorus, which are found in dairy products, work together to boost bone health. Calcium promotes blood clotting, which is critical for the maintenance of good immune function. If you can’t consume dairy products for whatever reason, consider switching to plant-based milk alternatives or yogurts that are supplemented with calcium to ensure you get enough calcium every day.
We can’t seem to get enough of this ten-letter word. Vegetables not only include fiber, which helps us to stay fuller for longer, but they are also a great source of vitamins and minerals.
Several vegetables contain iron, which is important for energy creation. The body can’t manufacture iron on its own, so fatigue and weakness may occur if you don’t get enough of it. Kale, spinach, collards, beet greens, and even broccoli are examples of leafy, dark green vegetables that include iron.
If you want to get every vitamin and mineral that your body requires, consider:
- Potatoes, rhubarb, cauliflower, and artichokes are all high in potassium. Potassium is an important mineral for maintaining blood-nerve transmission, muscular activity, and heart health.
- Vitamin A, which is necessary for healthy eyesight and night blindness prevention, can be found in red and orange vegetables. For an extra source of vitamin A, eat red and yellow bell peppers, carrots, and squash.
Grains include rice, bulgur, millet, wheat, corn, and rye. This macronutrient is a carbohydrate-rich staple that provides energy to the body. Furthermore, grains are high in B vitamins, which have a variety of functions for the body. They help to convert carbohydrates into energy, maintain our blood and nervous systems healthy, and promote overall cell growth and function. Eating whole grains for breakfast, lunch, and dinner is a part of a healthy lifestyle. Of course, this may not be the case if an individual has a gluten/celiac sensitivity
Fruit may be added to any breakfast, lunch, or dinner for a delicious touch. Our bodies require the vitamins and minerals that are provided by this food group.
Fruits that are high in vitamin C include strawberries, citrus fruits, and guavas. Vitamin C is a vital vitamin that our bodies do not produce on their own. Scurvy causes swelling, bleeding gums, and anemia if you don’t get enough vitamin C.
Vitamin C is only one of the many components required by the human body; eating fruits provides the stomach with a range of nutrients. Try these colorful fruits if you want to broaden your taste experience.
- Red: apple, tomato, strawberries, and raspberries
- Orange: tangerine, mango, and peach
- Yellow: banana, pineapple and star fruit
- Green: avocado, cantaloupe, and lime
- Blue: blueberries, fig,
- Purple: grapes, elderberries, and plums
Protein comes from both plant and animal sources and is required for muscular development and maintenance. Fish, red meat, poultry, and pork are animal sources of protein. Beans, legumes, nuts, and seeds are plant sources of protein. People who want to follow a flexitarian, vegetarian, or even vegan diet can get enough protein from a variety of foods as long as they consume enough.
Note: It is required if eating plant-based sources of protein, that you pair foods to ensure they are complete proteins.
The Bottom Line:
Remember, to remain healthy and live a long life, you need a wide spectrum of foods in your diet. Unless you have a food allergy or sensitivity that necessitates an urgent medical evaluation, try to consume a variety of fruits, vegetables, grains, protein sources, and dairy products on a daily basis. Your tastebuds will be pleased and your body will thank you!