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Feeling tired or run down? Maintaining good health and feeling your best can be achieved through a healthy, balanced diet. It’s all about eating a diverse range of foods in the right amounts to give your body the essential nutrients it needs for growth, repair, and a robust immune system. Plus, a healthy diet keeps you energised throughout the day and helps you maintain a healthy weight, while also reducing the risk of serious illnesses like heart disease, stroke, and cancer.
What makes up a healthy diet?
A well-functioning body and overall health rely on seven main classes of nutrients: carbohydrates, proteins, fats, vitamins, minerals, fibre and water. Macronutrients are required in relatively larger quantities and include carbohydrates, fats, proteins, fibre, and water. They play vital roles in supplying energy, supporting growth and facilitating metabolic processes. Micronutrients, also known as vitamins and minerals, are necessary in smaller amounts, yet they are equally important for maintaining overall health and well-being, including energy release.
Protecting your immune system
Did you know that deficiencies in key nutrients, such as vitamin A, B, C, and E, as well as zinc, iron, and selenium, can weaken parts of your immune system? Vitamins and minerals are considered essential because our bodies cannot produce them internally, with the exception of vitamin D, which is synthesised when our skin is exposed to sunlight. Most people can get all the necessary nutrients from a varied and balanced diet, but some individuals may need supplements.
Why iron is important
Iron is essential for a healthy immune system and maintaining overall energy and focus. It plays a crucial role in the production of red blood cells, which are responsible for transporting oxygen throughout the body. When iron levels are insufficient, it can lead to anaemia, causing symptoms such as fatigue, shortness of breath, heart palpitations, and pale skin. Good sources of iron include liver (excluding during pregnancy), red meat, beans (e.g., red kidney beans, chickpeas), nuts, dried fruits like apricots, and fortified breakfast cereals.
12-15% of women and 2% of men experience iron deficiency. If you suspect an iron deficiency, the 2san rapid Iron Deficiency Test is a convenient at-home finger-prick blood test that provides a quick assessment of your iron levels. It’s important if you are deficient to visit your doctor as diet is only one of several causes of iron deficiency, and it’s important to be checked for other conditions.
What about Vitamin D?
Another immune-boosting nutrient is vitamin D. As vitamin D helps your body absorb calcium, it’s important to make sure you get outside (your body gets vitamin D from the sun) and to incorporate foods rich in vitamin D into your diet, such as oily fish and fortified cereals. If you suspect a vitamin D deficiency, the 2San Vitamin D Deficiency Test can screen your blood for low levels and provide insights on whether you need to increase your vitamin D intake.
Top tips for a healthy diet
To maintain a healthy diet, it's crucial to consume a variety of foods that offer different vitamins and minerals in varying amounts.
Here are some top tips for a healthy diet according to the Eatwell Guide:
- eat at least 5 portions of a variety of fruit and vegetables every day, in particular dark leafy green vegetables
- base meals on higher fibre starchy foods like potatoes, bread, rice or pasta
- have some dairy or dairy alternatives (such as soya drinks) – but note sometimes dairy alternatives can be lower in calcium than dairy
- eat some beans, pulses, fish, eggs, meat and other protein
- choose unsaturated oils and spreads, and eat them in small amounts
- drink plenty of fluids (at least 6 to 8 glasses a day)
