NUTRITION TIPS Continued

     Nutrition health tips continues....

11. Take vitamin D3 if you don’t get much sun exposure

·         Sunlight is a great source of vitamin D.
·         Yet, most people don’t get enough sun exposure.
·         In fact, about 41.6% of the U.S. population is deficient in this critical vitamin.
·         If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.
·         Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer.

12. Eat vegetables and fruits

·         Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
·         Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.

13. Make sure to eat enough protein

·         Eating enough protein is vital for optimal health.
·         What’s more, this nutrient is particularly important for weight loss.
·         High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night.
·         Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.

14. Do some cardio

·         Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.
·         It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. 
·         Reduced belly fat should lead to major improvements in metabolic health.

15. Don’t smoke or do drugs, and only drink in moderation

·         If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait.
·         If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.

16. Use olive oil

·         Olive oil is one of the healthiest vegetable oils.
·         It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.
·         Olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes.

17. Minimize your sugar intake

·         Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health.
·         High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer.

18. Don’t eat a lot of refined carbs.

·         Not all carbs are created equal.
·         Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.
Studies show that refined carbs are linked to overeating and numerous meta

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