A balanced and healthy diet is becoming increasingly important for us in everyday life. In addition to plenty of fruit and vegetables, grain products, as well as milk and dairy products, are recommended. Fish is also considered healthy. Animal products, however, should only be distorted in moderation. Sweets are also allowed in small quantities. In addition to carbohydrates, fats and proteins are especially important too valuable vitamins and minerals like zinc, Magnesium and calcium are important for a balanced diet.
Healthy and balanced diet
Daily fluid intake is an important basis for a balanced diet. Daily the body should at least 1,5 liters of mineral water, unsweetened tea or fruit juice spritzers are fed. Coffee is also allowed in small quantities and contributes to covering the daily requirement for fluids. The WHO and numerous nutrition societies also recommend 5 servings of vegetables and fruits daily. A serving of fruit can be, for example, a glass of fruit juice. One serving of vegetables is equivalent to around 200-300 grams of cooked vegetables, with salads already 75-100 grams is one serving.
Cereal and dairy products
Important for one balanced nutrition are also fiber and grains. The body needs 30 grams of fiber every day. The daily target can go through 4 servings of grain per day can be achieved, for example with bread, pasta, rice or potatoes. Animal products, on the other hand, should rarely be on the menu. Milk and dairy products are controversial, but some nutrition societies recommend them as well. Milk supplies Calcium and should therefore be able to reduce the risk of osteoporosis, among other things. Therefore become daily 3 servings of milk and dairy products recommended. For example, a portion of milk, a portion of yoghurt and a portion of cheese are recommended.
Eggs, fish and meat
Meat and fish provide iron, vitamins and proteins and have long been considered staple foods for mankind. However, meat, sausage and eggs should only be skewed in moderation. If possible, it should not be consumed more than 450 grams and not more than 2 to 3 times a week. Too much meat can lead to lifestyle diseases such as cardiovascular diseases and osteoporosis. Excessive meat consumption is not only considered unhealthy, it also promotes factory farming. Meat can also contain residues of antibiotics and stress hormones from the animals. It is therefore considered a healthier alternative Organic meat. Fish provides important proteins and fats. The fish should be left as natural as possible, around 1-2 servings per week are considered healthy. A portion of fish is assumed to be around 150 grams.
Healthy nutrition with vitamins and minerals
Our body needs besides Macronutrients like carbohydrates and proteins also different every day micronutrients like Vitamins and minerals. Important vitamins are, for example, A, B and D vitamins. We also need minerals such as Magnesium, Zinc, iodine or calcium. Magnesium is an important part of our organism. However, the body cannot produce magnesium itself, so we have to get the mineral through food. It is responsible for numerous processes in the body. This is why the mineral is essential for the organism in addition to calcium, potassium and sodium. Adults show you Daily requirement of 300 to 400 mg of the mineral, but the actual requirement may vary. Athletes, breastfeeding mothers, the elderly and diabetics, for example, have to consume more magnesiumbecause they also consume more of the mineral. A high quality nutritional supplement can help to meet the daily requirement and to compensate for a magnesium deficiency.
Magnesium deficiency, what symptoms can occur?
When a Magnesium deficiency is present, this can be noticeable, among other things, by the following complaints:
- fatigue
- leg cramps
- irritable bowel
- Migraine
- Nausea, vomiting
- Anxiety, depression
- back pain
A deficiency in the mineral can sometimes lead to diseases such as diabetes. In addition, wound healing is delayed and damage to the heart and blood vessels can occur. A doctor should be consulted to determine if there is a magnesium deficiency.
Which foods contain a lot of magnesium?
Very good Sources of magnesium are especially plant-based foods. Are rich in magnesium among other things whole grain products like whole grain rice and whole grain bread. Even Nuts and Together such as cashews, sunflower seeds, corn and hazelnuts are considered a valuable source of magnesium. For example, pure mineral is particularly rich in it cocoa powder, because 100 g of the powder already contain 545 mg of magnesium. Also included Legumes like peas and beans, as well Grain crop and muesli the important minerals.