Foods that cannot be missing from our diet

Foods that cannot be missing from our diet

Mar 1 2021

Follow a food or diet plan to maintain good health, it is a very important commitment, although it is necessary to know some foods that are essential for your diet, please take into account the following recommendations.

The calcium : It is essential for the health of your bones and your heart.
You need more calcium as you age, according to the Institute of Medicine, a group of experts established nutrient values ​​according to age.
Of 19 a 50 years: 1,000 milligrams
Of 51 years onwards: 1200 mg
What can we do? Include three servings of low-fat dairy products in the day , as part of a balanced diet, provide you with the calcium you need. If you have a dairy allergy or lactose intolerance , you can get calcium from fortified products like, dark green vegetables, Nuts and seeds.
The absence of calcium in our body can impact the percentage of phosphorus, another mineral your body needs for strong bones. Non-dairy sources of calcium and phosphorus include calcium-fortified soy milk, almond milk, dried figs, almonds and tofu.

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Carbohydrates
If you are on a low carb diet, you probably don't get a lot of vitamin B5 (pantothenic acid) or vitamin E in your diet, according to a study published in the Journal of the International Society of Sports Nutrition. Vitamin E has been shown to prevent numerous chronic diseases, ranging from cancer to age-related macular degeneration, so it is a very important topic, We understand that many of the diets decrease carbohydrates in an extreme way but you can get more antioxidants that protect your health, without deviating from your low carb plan, include in your diet some foods such as hazelnuts, peanut butter, spinach and wheat oil. Vitamin B5 is found in low calorie foods like cauliflower, kale and chicken.

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