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.