Get healthy with theses few advices

The human body needs a series of key nutrients and in a certain amount to perform at its best. At Snature we know
that you want to be the fittest way possible and for that we’re going to give you a short list about healthy nutrition so you make yourself sure you’re getting the perfect diet possible and that you’re not forgetting any key nutrient for your everyday life.

The first point you should get an hand on is the digestion of calories, the pure energy that will make your body works as it should do. A healthy nutrition for men must contain an average nutritional intake of 2900 kcal meanwhile for women the average nutritional intake is about 2300 kcal a day. It necessary to remind that the 5 pieces of fruit a day ( Peach 39 kcal, nectarine 44 kcal, orange 47 kcal, apricot 39 kcal, plum 50 kcal – for every 100g ) are a small part of that quantity that you should fill with the veggie and pasta carbs as well as animal proteins.

These numbers depend a lot of the weight, high, degree of daily physical effort, if you’re pregnant or not, so they should be consider more like a guide. Regarding the daily protein ingestion we can calculate it real quick with a simple formula. If we take adults for example, it is necessary that 0.8g of proteins per kilos of weight are ingested, a formula that applies both for men that for women.

The body needs also a lot of minerals, even though it needs it in different amount. Women and men must ingest more or less 1200 mg of calcium and phosphor and about 150 µg of iodine. Others minerals must be distinguished. Adults men must ingest more or less 350 mg of magnesium, 10 oh iron, 15 of zinc and 70 µg of selenium meanwhile adults won must contain 280 mg of magnesium, 15 of iron, 12 of zinc and 55 µg of selenium in their daily diet.

Finally it is very important the body absorbs the sufficient quantity of vitamins for they key role in a healthy nutrition. For adults men, the ingestin must be of 1000 µg of vitamin A, 5 µg of vitamin D, 10 mg of vitamin E, 80 µg of vitamin K, 60 mg of vitamin C, 1.5 mg  of thiamine, 1.7 mg of Riboflavin, 19 mg of Niacin, 2 mg of vitamin B6 , 2 mg of vitamin B12 and 200 µg of folic acid.

Make sure nothing is missing in your diet!