Eleven nutrients you will need in 2022 to keep yourself strong and healthy

Dr. Irfan Shaikh, head of adult nutrition, scientific and medical affairs at Abbott’s Nutrition, says New Year’s resolutions should include “powerful nutrients.” “It is proven that they support general health — including immunity and brain development, muscle mass and strength, bone health, and more,” he says.

The doctor lists the following 11 essential elements for health; keep reading

1. Protein: It provides the building blocks for each and every cell in the body, such as muscles, bones, hormones, antibodies, etc. Consuming 0.8 to 1 g/kg of body weight of high-quality protein per day helps build muscle and can help you feel fuller longer between meals. While eggs are a great source of protein, foods like chickpeas, cottage cheese, quinoa, Greek yogurt, peanuts, and almonds also help. Not forgetting dairy products.

2. DHA Omega-3: This unique fat found primarily in shellfish nourishes the brain and keeps eyes sharp. Oily fish is an excellent dietary source of omega 3. You can also reach the recommended intake of omega 3 by eating plant-based foods, such as vegetables, nuts, and seeds. For vegetarians, seaweed, nori, spirulina, and chlorella are different forms of algae that have health benefits.

3. Hill: Our brain and nervous system depend on choline for memory, mood, and muscle control. Pregnant women need extra choline to help their children develop. The main dietary sources of choline consist primarily of animal foods such as meat, poultry, fish, dairy products, and eggs.

4. Calcium: About 99 percent of the body’s calcium is found in the bones and teeth. Calcium helps muscles contract, aids in blood clotting, and helps our brains and nerves communicate. Dairy products like milk, yogurt, and cheese are the most obvious sources of calcium. Additionally, you can also include non-dairy foods like tofu, green leafy vegetables, and beans in your diet.

5. Vitamin D: This multitasking nutrient helps our bodies absorb calcium and promotes a strong immune system. Also called “sunshine vitamin”, it can also be found in food. There are some foods naturally rich in vitamin D3, such as fatty fish meat and fish liver oils, egg yolks, orange juice, and cheese.

Dairy products like milk, yogurt, and cheese are the most obvious sources of calcium. (Photo: Pixabay)

6. Zinc: It keeps immune cells strong and healthy and helps with wound healing. Zinc is also essential for proper growth and development, especially during childhood, adolescence, and pregnancy. Meat is an excellent source of zinc, especially red meat. For vegetarians, foods like chick peas, lentils, and beans contain substantial amounts. The seeds are also a healthy addition to your diet.

7. Selenium: Selenium works as an antioxidant to protect cells from damage caused by free radicals. This mineral is also important for reproduction and proper thyroid function. Milk and yogurt contain about 8 mcg of selenium per cup, or 11 percent of your daily needs. There are bananas, cashews, lentils, and spinach that are loaded with this nutrient.

8. Vitamin A: Known as the ‘anti-infective vitamin’, this nutrient keeps your skin, mouth, stomach and lungs healthy. It is also key to clear vision. Consume it with a little fat for better absorption. Sweet potatoes, pumpkin, carrots, and spinach are loaded with vitamin A.

9. Vitamin E: Helps your body defend against free radicals and supports a healthy immune response. Vitamin E is a common nutrient found in most foods, including cooking oils, seeds, and nuts.

10. Vitamin C: It acts as an antioxidant. It also helps protect against anemia by absorbing more iron from plant foods. Oranges are best known for their source of vitamin C. Apart from that, certain foods rich in vitamin C are kiwis, strawberries, broccoli, tomatoes, cauliflower, and red bell peppers.

11. Fluids and electrolytes: They lubricate joints, keep cells and tissues healthy, remove waste products, and regulate body temperature, especially when you’re sick. Consuming fluids that contain electrolytes, such as sodium, potassium, and chloride, help improve hydration. Many foods and drinks contain electrolytes, including leafy green vegetables like spinach, kale, and fruits like bananas, prunes, and dried apricots. Aside from this, beans, lentils, nuts, and grits also contain substantial levels of electrolytes.

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