Good nutrition is essential for optimal health and wellbeing. Our bodies require a variety of essential nutrients in order to function properly. These essential nutrients include proteins, healthy fats, carbohydrates, vitamins, minerals, water, fiber, and antioxidants. Each of these nutrients has different roles in maintaining our health.
PROTEINS - found in a variety of food sources such as animal products, legumes, nuts, and seeds, it’s an essential macronutrient that is necessary for optimal health. Proteins are important building blocks for bones, muscles, cartilage, skin, and blood, supporting our growth and development. Proteins also play a role in our metabolism and the production of hormones and enzymes. They are necessary for the body to repair and regenerate tissues too.
The optimal amount of protein depends on the individual's age, gender, body weight, and level of physical activity. The Dietary Reference Intake (DRI) for protein is 0.8 grams of protein per kilogram of body weight per day.
HEALTHY FATS - come from foods such as nuts, seeds, avocados, olive oil, and fatty fish. They are required for energy and hormone production and support cell membrane integrity. Healthy fats also help to protect organs and regulate body temperature. They can also help to reduce inflammation, which can help to reduce the risk of certain diseases.
The optimal amount of healthy fats is dependent on an individual's health goals, lifestyle, and dietary preferences. Generally, it is recommended to consume 20-35% of total daily calories from healthy fats.
CARBOHYDRATES – can be found in fruits, vegetables, grains, nuts, legumes, as well as milk products. They provide energy to the body so we can perform physical activities and are key for basic body functions like keeping the heart beating and the lungs breathing.
The optimal amount of carbohydrates for adults, in general, is recommended to be 45-65% of their total daily calories. However, a very active person may benefit from increasing carbohydrates up to 70%, and those on a low-carb diet may benefit from a lower intake down to 35%.
VITAMINS -The 13 essential vitamins are A, D, E, K, and the B vitamins. They can be found in fruits, vegetables, grains and dairy. These essential nutrients that play a crucial role in maintaining optimal health. Vitamins are required for bodily processes such as growth, development, metabolism, energy production and a healthy immune system.
The optimal range of vitamins depends on your age, gender, weight and overall health. As a general rule, the recommended daily dosages of vitamins are as follows: Vitamin A: 700-900 mcg, Vitamin B1 (thiamin): 1.1-1.2 mg, Vitamin B2 (riboflavin): 1.1-1.3 mg, Vitamin B3 (niacin): 14-16 mg, Vitamin B6: 1.3-1.7 mg, Vitamin B9 (folate): 400-800 mcg, Vitamin B12: 2.4 mcg, Vitamin C: 75-90 mg, Vitamin D: 15 mcg, Vitamin E: 15 mg, and Vitamin K: 90-120 mcg.
MINERALS - are micronutrients that are vital for optimal health that can be found in a variety of sources, including food, water, and supplements. They are essential for growth, development, and the functioning of your body’s systems.
The optimal amount of minerals for a healthy adult will generally fall between 1000-2500 mg of calcium, 600-1000 mg of magnesium, and 500-1000 mg of potassium each day. Additionally, minerals such as iron, zinc, and phosphorus are also recommended in your daily diet.
WATER - helps to keep your body hydrated, aids in digestion, and helps to eliminate toxins.
The optimal amount of water for an adult is roughly half their body weight (lbs) in ounces. Example: 160lbs = 80oz. This amount is based on the fact that the human body needs to replace the water lost through sweating, breathing, and other activities, so individually who live in a hotter climates or exercise rigorously for long periods of time, might need to increase their water intake.
FIBER - found in foods such as fruits, vegetables, legumes, and whole grains, is a type of carbohydrate that aids in a healthy digestive system and helps to reduce the risk of chronic diseases.
The optimal amount of fiber you need depends on your age and gender. Generally, adult men should aim to consume 38 grams of fiber per day, while adult women should consume 25 grams of fiber per day.
ANTIOXIDANTS – are in a variety of fruits, vegetables, nuts, legumes, tea, coffee and even dark chocolate. They help protect the body from damage caused by free radicals that cause damage to our cells, proteins, and DNA. Antioxidants can neutralize free radicals and may reduce or even help prevent some of the damage they cause.
Aside from the typical factors of age and gender, other factors for calculating the optimal level of antioxidants are your lifestyle and health history. In general, it's recommended that adults consume at least five servings of fruits and vegetables daily to ensure an adequate intake of antioxidants.
Because of our diets, lifestyle, quality of food, soil, and agriculture, one of the best ways to ensure that we’re providing our bodies with the optimum amount of nutrients is to supplement. Like essential oils, supplements are an unregulated industry. Because of that, companies can tout just about anything they want. It’s important to find a company you trust who is transparent with their sourcing and supplement efficacy. The other main thing you want to be on the look out for is the term “whole food form.” This means that your body will recognize and know how to process the ingredients.
Unless this is your first time reading one of my blogs, it should come as no surprise that my trusted company is doTERRA. And specifically for this post I’m going to share one of my absolute favorite products, their Lifelong Vitality® Supplements. The best way I can describe how these supplements work is that they fill in the gaps at appropriate levels for all the vitamins, minerals and nutrients that we need that help to “right” the “wrongs” in our body’s systems. If you do a search on my website, you’ll see that I’ve mentioned using Lifelong Vitality Supplements for everything from energy and hormones, to sleep, skin, stress and more. My husband, son and I all take the recommended dosage of these supplements because they really do work!
I encourage you to focus on eating a balanced diet packed with nutrient-dense foods to ensure your body is getting enough of the essential nutrients it needs to function properly. Additionally, look into supplementing to help fill in any nutritional gaps you have – because we all have them.
When you're ready to make powerful shifts to help your overall health and wellness,
email me to start the conversation. Each person’s has a unique story and there are often more things going on than meets the eye. I can help you determine the best and most cost-effective starting point.
If you’re ready to start with the Lifelong Vitality Supplements, I’m sharing a starter collection,
Healthy Habits - each product in this collection is designed to be used daily. Not only will I share an ebook with you, but I will coach you through using these in a way that makes sense for your routine and lifestyle. Otherwise, if you have any questions, just ask…
xoDanette