Steve Olschwanger Diet and Nutrition

Healthy food habits are when Diet and nutrition combine in a food. Being healthy does not only includes exercises and looking good but what we eat also important. What we take inside of our body is more important than how we protect outside of our body.  When we lack several vitamins, minerals and other essential factors we cannot lead a healthy life. So what we eat matters a lot healthy life.

Steve Olschwanger Diet and Nutrition

Steve Olschwanger Diet and Nutrition

Our body needs some essential nutrients in our daily life. Steven lists those essential nutrients and foods they are found in.

1)      Protein

Protein stands first in the essential nutrients. They build tissue of our body. So they are unavoidable. It increases physical activities like exercises. It rebuilds the damaged tissues. When you don’t get enough protein you will become weak and tired.

Meat is the highest source of protein. Animal proteins include fish, meat, eggs and dairy products. In nuts Watermelon Seeds, Pumpkin, Squash, and Almonds and  peanuts contain proteins. In fruits avocados, guava, bananas, apricots, blueberries and apples contain proteins. In vegetables, broccoli, spinach, beans, peas, asparagus, cauliflower, turnip greens and sweet corns are  rich in proteins.

2)      Vitamins

Vitamins are vital for health. Vitamins help in normal growth and function of our body. There are 13 kinds of vitamins. In all those vitamins vitamins A, C, D, E are essential in daily life.

Vitamin A helps in good eyesight, immune system, healthy skin and also helps in producing red blood cells.  When vitamin A is not consumed or consumed less it will cause impaired vision.Cod liver oil, Eggs , Carrots, Squash/ butternut, Spinach, Sweet Potato, Pumpkin, Kale and Whole milk are good sources of vitamin A.

Vitamin D is good for bone. With the help of vitamin D our body uses calcium.  Vitamin D deficiency causes rickets. Sunlight is the main source of vitamin D are orange juice, milk, salmon, eggs and cereals.

Vitamin E is an antioxidant, it is good for skin, liver and eyes. Foods that are rich in vitamin E are leafy greens, egg yolks, nuts and seeds and whole grains.

Vitamin c develops immune system. Guavas, bell peppers, broccoli, kiwi fruits, papaya, oranges, strawberries, cauliflowers, dark leafy greens and red and hot chili peppers are sources of vitamin C.

3)      Carbohydrates

Carbohydrates give energy to the body. Apples, whole grain cereals, apples, peas, beans, brown rice, berries, whole wheat bread and sweet potatoes are sources of carbohydrates.

4)      Fiber

It helps in absorbing lots of water, lowers body cholesterol and prevents from many diseases. Banana, orange, raisin, oatmeals, brown rice, sweet corn , potato, tomatoes,carrot, almonds, broccoli, black beans, lentils,  strawberries and apples are rich sources of Fiber.

5)      Calcium

Calcium is good for bones and teeth. Milk, cheese, yogurt, dark leafy greens, soybeans,

6)      Iron

Iron is essential for the creation of new blood cells. Meat, fish, mushrooms, tomatoes, sweet potatoes, almonds, sesame seeds, olives, peaches, apricots, eggs, fish, lentils and asparagus are sources of Iron.

Follow these tips and live healthily by Steve Olschwanger.


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