Life has become so hectic that we are always short of time. Challenging are the routines of mothers who have to manage a plethora of tasks every day. Let’s acknowledge the fact that motherhood really becomes so overwhelming at times and you end up feeling totally flustered. What part could whether you are getting the essential nutrients you need each day play in this?
Food is a serious concern that cannot and must not get overlooked if we want to feel our best. It can make all the difference to how your day starts and ends as a busy mum. So if you are wondering whether you are getting the essential nutrients you need every day, in this article we’ll outline what you need to know.
How many vitamins and minerals should you consume daily?
Our body needs multiple essential nutrients to sustain its functions. There are seven essential nutrients that a balanced diet must provide in order for our bodies to stay healthy. These seven essential nutrients are carbohydrates, proteins, fats, fibres, vitamins, minerals and water.
A balanced diet must provide each of these nutrients in sufficient amounts but these are present in our food in variable quantities. Some of the nutrients such as carbohydrates, proteins and fats are abundantly found in grains and meats and our daily requirement gets fulfilled. Other nutrients might not be present in every food – namely vitamins and minerals.
There are many essential vitamins and minerals which our bodies require daily. Minerals such as calcium, potassium, magnesium, iodine and sodium and vitamins are required by our bodies in variable amounts. These nutrients are the raw materials that the body needs to perform important functions like healing wounds, supporting the immune system, and even converting food into energy. If the body has too many or too little vitamins and minerals, it can severely throw off daily functions and create health issues.
The below tables give a quick guide to the daily amounts required.
Symptoms of a nutrient deficiency
Symptoms that you may be experiencing a vitamin or mineral nutrient deficiency can be:
- Burning sensation in the feet or tongue
- White growths on the eyes
- Scaly patches of skin
- Red or white bumps on the skin
- Wounds that are slow to heal
- Aching joints and muscles
- Irregular heartbeat
- Brittle hair and nails
- Bleeding gums
- Poor night vision
- Muscle cramps
- Hair loss
Making healthy choices
There are many options for healthy and nutritious foods that are packed with many essential vitamins and minerals. Breakfast options should contain whole wheat bread, cereal or pancakes. Apples, banana, mango and berries are rich in minerals and vitamins.
For lunch and dinner, meat, poultry and fish provide healthy, nutritious and delicious options. Chicken and beef can be made into steaks which are rich in proteins and low on fats. Fresh fruits and vegetable salads overcome mineral and vitamin deficiency and help in sustaining a healthy lifestyle.
Dairy products such as milk, yoghurt and cheese are a source of essential nutrients and should be included in our diet unless you are intolerant. One thing must be kept in mind that the more natural is your intake of food, the more nutritious, healthy and wholesome your meals would be. Avoid manufactured and processed foods as much as you can and replace them with fresh fruits and vegetables for a balanced diet.
Knowing your nutritional status
If you are unsure whether you are getting the right level of essential nutrients from your diet, then you can look into at-home nutritional testing by a provider like Health Labs. Their popular Comprehensive Vitamin Panel Test tests the blood for 13 vitamins and is used to detect deficiencies across the vitamin spectrum.
Have you ever thought about whether you are getting the essential nutrients you need from your diet? Or perhaps you are considering looking into this further? Do share in a comment below.