Healthy living through functional foods and dietary supplements - what to look out for
For normal functioning, the human organism first needs the three macronutrients proteins, carbohydrates and fats
Furthermore, the supply of vital nutrients and minerals is necessary for normal functioning. Macronutrients are primarily used for cell regeneration, energy supply and to control various processes in the body. Vital nutrients and minerals primarily support metabolic and defense processes and build up bones, blood cells, teeth and hormones.
Minerals are also responsible for the transmission of nerve stimuli and the activation of enzymes.
In order to ensure the best possible function of the individual processes in the body, all substances should be incorporated into the individual diet in sufficient or healthy quantities. Furthermore, sufficient regeneration in the form of sleep or other recovery phases should be ensured - the rule of thumb here is at least 7 to 8 hours of restful sleep per night.
Adequate intake of fluids in the form of water, for example, also ensures that your own health is supported in the best possible way, as toxins and waste products can be quickly excreted from the body and the cells always have enough fluid available for their normal functioning.
A lot of exercise in the form of sport not only trains the cardiovascular properties, but can also keep arteries free of calcium deposits, which has a positive effect on cardiovascular health and the psyche. Additional muscle-building training primarily helps to support a healthy musculoskeletal system and stimulate the body's own hormonal system.
These foods and supplements support health
In terms of macronutrients, a healthy diet should consist of plenty of protein, which can be found in meat, fish, dairy products and plants, for example. Furthermore, only long-chain carbohydrates that do not cause the body's blood sugar levels to rise too high - for example oatmeal, wholemeal pasta or wholemeal bread - should be used to provide energy.
Fats should mainly consist of unsaturated fatty acids such as omega-3 fatty acids - these are found in sea fish, avocados, nuts or vegetable oils. It is also advisable to include plenty of green vegetables such as spinach or kale, which contain numerous vital substances and minerals and also have a pH-neutralizing effect.
Whey proteins, omega-3 fish oil capsules, vital substance and mineral supplements and plant extracts are all suitable food supplements. The intake of at least 1 liter of fluid per 20 kilograms of body weight per day should also be observed as part of a healthy diet. A healthy diet can also be combined with a mix of weight training and endurance training, spread over 2 to 3 training sessions per week.