Unlocking a Healthier Life: Nourish Your Body with the Right Diet

In this fast paced life, unlocking a healthier life means taking care of all aspects of your physical and mental well being. This healthy lifestyle can be achieved by including high nutrient value food and supplements in your routine diet and indulging in physical exercises, yoga / meditation practices, ayurveda treatments etc.

In this blog, we will explore various nutrient rich foods such as fresh fruits, vegetables, nuts, seeds, whole grains, legumes etc. and supplements which not only adds value to your life but are also highly beneficial for your bones, heart and liver.

“To keep the body in good health is a duty…otherwise we shall not be able to keep the mind strong and clear.” – Buddha

Importance of Healthier Life

Key to a healthier life is being energetic, charged inside out, vibrant and feeling good all the time. It’s not about absence of illness but remaining lively physically and mentally all the time. By opting for nutrient rich diet and essential supplementation, we can step ahead for a healthy life, soulful thinking and higher energy levels.

“Those who have no time for healthy eating will sooner or later have to find the time for illness.’’ – Edward Stanley

Key Diet Ingredients

These can be a wide variety of fresh fruits, raw vegetables, legumes (eg. lentils and beans), nuts and whole grains (eg. unprocessed maize, oats, millets, wheat, brown rice etc. ) included in your diet for overall health benefits.

Choosing a nutritious diet is one aspect of achieving good health, supplements play a vital role to fill gaps that arise due to modern fancy food, age related changes or specific health concerns.

These supplements include vitamins, minerals and trace elements required by the body in substantial amounts for your well being.

1. Vitamins are of two types :

Fat soluble Vitamins
These Vitamins (A,D,E & K) are mainly found in animal fats, vegetable oils, dairy foods, liver, oily fish. These are required by the body for functioning and maintenance but we don’t need to intake them everyday
Water soluble Vitamins
Water soluble Vitamins (Vitamin C, B Vitamins and folic acid) are present in fruits and vegetables, grains, milk and dairy foods. These Vitamins are not stored in the body so we need to take them regularly.

2. Minerals

Minerals essential for the body comprise of Calcium, Sodium, Iron, Potassium, Magnesium etc. found in meat, cereals, fish, milk and dairy foods, fruits and vegetables, nuts etc. Intake of minerals is necessary for strong bones and teeth, maintaining body fluid inside and outside cells and turning food into energy.

3. Trace elements

These are also essential nutrients that our body needs in smaller amounts to work properly ie. iodine and fluorine. They are found in a variety of foods such as vegetables, milk and dairy foods, cereals, nuts, meat and fish.

Building Bone Health

Bone health becomes critical with age due to weakening of our skeletal system which may degenerate slowly due to osteoporosis. Hence nutrient rich diet is the key for robust skeletal system and healthy mind and body.

1. Nutrient Rich Diet for Bones

Healthy & strong bones need adequate quantities of calcium rich and Vitamin – D rich foods & supplements in diet such as :

Dairy foods : Milk, yogurt and cheese are good source of Calcium and Vitamin D
Leafy Greens : Kale, broccoli and collard greens are rich source of calcium
Fortified Foods : Some plant based alternatives like soy milk and yogurts are fortified with calcium and vitamin D
Fish : Vitamin D, necessary for calcium absorption can be obtained from fatty fish (salmon, sardines, mackerel), egg yolks, fortified foods such as some fat spreads and breakfast cereals as well as sunlight exposure

Tofu, certain nuts and bread made of fortified flour also contributes to bone health.

2. Supplements for Bone Health

Calcium Supplements : Highly beneficial for those diagnosed with osteoporosis or post menopausal women having low calcium intake and vegans having dietary restriction. Thus they need to get it from other foods like fortified soya, rice and oat drinks, soya beans, pulses, calcium set tofu, sesame seeds and tahini, dried fruit such as raisins, prunes, figs and apricots etc.
Vitamin D3 : Required for absorption of calcium supplements in optimum quantity for maintaining healthy bones and avoiding fractures
Collagen Supplements : Collagen Supplementation leads to high bone density and supports overall joint health
Magnesium and Potassium : These minerals also play a role in bone health and can be found in foods like leafy greens and citrus fruits

Healthy Heart Diet

Cardiac Ailments are one of the most emerging threats for heart health all over the world. However choosing the right food diet along with healthy supplementation can lead to overall good health and strong healthy heart

1. Heart Healthy Foods :

Heart healthy foods means choosing certain foods like fruits and vegetables and restricting others like saturated fats and sugars such as :

Fresh Vegetables like leafy greens (spinach, kale, cabbage, collard greens, broccoli and carrots)
Anti – oxidant rich fruits such as berries, citrus fruits, apples, bananas, pears, grapes, prunes etc.
Whole grains such as oats, quinoa, barley, brown rice, whole grain bread which have fiber and tends to lower cholesterol and blood sugar levels
Low fat dairy products like milk, cheese or yogurt
Protein enhanced diet such as fish (salmon, sardines, tuna) high in omega – 3 fatty acids, lean meats, eggs, walnuts, flax seeds and chia seeds. Omega-3 reduces inflammation and helps maintain healthy blood vessel function.
Oils & Food high in monounsaturated and polyunsaturated fats like olive, sunflower, sesame, canola, safflower, soybean oils
Nuts (walnuts, almonds etc.), seed butters, seeds (sesame, sunflower, flax, pumpkin), avocados etc.

“What most people don’t realize is that food is not just calories: It’s information. It actually contains messages that communicate to every cell in the body.” – Dr. Mark Hyman

2. Restricted Foods :

Foods limited for maintaining heart health are low sodium, less sugars, limit saturated fats, instead use olive or canola oils for cooking, minimize alcohol intake

Supplements for Heart Health

Research has shown that supplements can lower cholesterol level, improve blood pressure and other things good for heart health such as :

Multivitamins & Minerals : Taking Vitamins & minerals in appropriate doses may result in lowering heart risk.
Omega 3 fatty acids (fish oil) : These fatty acids specially EPA and DHA helps to lower blood pressure, improve overall cardiovascular function and prevents heart attack / stroke risk by inhibiting blood clotting.
Coenzyme Q10 (CoQ10) : This antioxidant plays an important part in energy production within cells and thus helps lower blood pressure and potential heart attack risk.
Magnesium : Magnesium levels have to be maintained to keep blood pressure and heart rhythm under control. Supplements help regulate blood pressure and overall heart health.
Fiber, Red Yeast Rice, Stanols & Sterols : These are compounds found in plant food and taking these as supplements reduces LDL Cholesterol levels and promotes healthy cholesterol.

Garlic, Green tea, flaxseed oil, folic acid are also suggested for lowering heart disease risk.

However, supplements should be included in your comprehensive daily diet only when advised by your healthcare provider as they may not align with your medications and thus not suit you.

Lifestyle Factors like regular exercise, yoga / meditation, dietary therapy, stress management and plentiful sleep also lead to good heart health.

“The key to a healthy life is having a healthy mind.” – Richard Davidson

Nourishing Your Liver

Liver is a vital metabolic organ of the body responsible for natural detoxification, producing proteins, bile, good cholesterol for metabolism to storing vitamins, minerals and even carbohydrates, breaking down toxins and several other functions essential for well – being of the body. Many food products have compounds which tend to increase liver enzymes, prevent fat accumulation, decrease oxidative stress and inflammation etc. Protecting your liver through intake of these foods and supplements can significantly contribute to overall good liver health.

Foods Important for Liver Health

Certain foods which support and enhance liver health and detoxifies and reinstates are :

Cruciferous Vegetables and Leafy Greens : Vegetables such as Broccoli, Cauliflower, Brussels sprouts, arugula, spinach and kale contain Sulphur based compounds which help in liver detoxification
Citrus Fruits & Berries : Grapefruit, blueberries, cranberries, pricky pear and other citrus fruits are rich in anti – oxidants which protect liver cells and hence reduce inflammation
Nuts : Almonds, walnuts and pistachios are good source of Vitamin E which prevent liver damage and also removes bad cholesterol
Fatty Fish & Olive Oil : Salmona, tuna and sardines are good source of omega – 3 fatty acids which can reduce liver fat and make more insulin sensitive
Whole Grains : Brown Rice, Oat meals etc. have high fiber content which helps reduce inflammation and prevents from diabetes
Garlic : Helps improve liver function and prevent risk of liver disease

Supplements supporting Liver Health

Several supplements are known to help in liver detoxification, reducing inflammation and providing anti-oxidant protection :

Fish Oil : Fatty fish is rich source of Omega – 3 fatty acids that help reduce inflammation and lower liver fat
Milk Thistle : A known herb, milk thistle help regenerate liver cells and prevent liver damage
B-Complex Vitamins and Vitamin D : Most people having liver disease are deficient in B Vitamins and Vitamin D, so supplementation is required
N-Acetyl Cysteine (NAC) : This medication plays a vital role in body detoxification and supports healthy liver function due to its antioxidant properties

Interesting facts & figures about dietary supplements

Multivitamin or Mineral Supplements make up 40% of all vitamin sales
The global dietary supplements market is projected to reach USD 402.20 by 2034, estimated to grow by 7.87 % from 2025
More women than men tend to use dietary supplements
31% of all adults consume multivitamin or multi mineral supplements
The most common supplements contain omega 3, DHA, fish oil or EPA fatty acids

Meaningful Tips for Incorporating Nutritional Changes

Bringing nutritional changes in your diet may not happen overnight. However, to get started with a balanced diet, some practical tips can be :

Have a Small Balanced Plate : Include more vegetables and fruits and whole grains and legumes to start with in your plate. Try to use smaller size plates rather than big ones for eating.
Avoid Diet Foods : Many times, diet foods have more sugars and even more calories than normal food. So better avoid them. Instead choose whole foods like fruits and vegetables.
Eat home cooked food more : Eating home cooked food is best for staying healthy as we know what ingredients are there and is healthy and have low chances of obesity.
Keep Hydrated : Drink plenty of water everyday to keep your body hydrated and for healthy liver and skin.
Stay Fit : Make physical exercise, yoga and meditation a part of your daily routine to stay fit and healthy inside out.
Attentive Shopping : While shopping for food items in grocery stores / outlets, always read the labels on packets etc. and choose whole foods over processed ones.

Conclusion :

By inculcating the right nutritional foods and supplements in your diet, you can embark on a healthier and happier life sojourn having vibrancy, youthful energy and activeness every moment. Stay alert of your nutritional needs and diet requirements for bringing that transformation in your well being which can support robust strong bones, healthy heart and liver system for a healthier life.

Making the right dietary choices including nutritious foods and right supplements is part of your life journey, take a step forward to enjoy it fully and move forward while on the journey.

Hope start here, Ready to feel better? Let’s Talk.

Some Important FAQs about a Healthy Life

What does a healthy lifestyle mean ?
A healthy life is one in which we exercise regularly, eat nutritious home food
every day, stay hydrated, meditate, get a good night sleep and be happy

Why is a healthy lifestyle important for us ?
A healthy lifestyle helps to live for long period having a disease free and better life and reduces the risk of heart failure

What is the role of Calcium and Vitamin D in bone health ?
Calcium is essential for strong bone building and maintenance. While Vitamin D helps in absorption of Calcium & Phosphorus vital for body health

What are some healthy activities to support bone health ?
For having good bone health, one should exercise regularly, eat a nutrient rich diet having calcium, vitamin D, protein etc., avoid smoking and alcohol intake, maintain your weight and consider supplements if essential

Can a healthy diet and lifestyle help in good liver health ?
Yes, eating nutrient rich diet, avoiding processed foods, saturated and trans fats, refined carbohydrates like white bread and rice, excessive sugar and maintaining body weight will lead to good liver health

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