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13 Nutritional basics a family should follow everyday

Posted by Royal Sundaram on 09 Apr 2018

When it comes to inculcating healthy habits into your life, it always works one step at a time. There are multiple reports and extensive research which prove that in order to live longer you need to make crucial diet, exercise and stress management changes. If you have a family, it is important that everyone follows a healthy lifestyle for the combined improvement of lifestyle. Along with ensuring that your family is secured under a medical plan, here are some other tips you can follow to add nutritional value to your lifestyle:


  1. 1. Fill up on iron<

If you have iron deficiency, it can cause fatigue and depression. In order to keep your energy high and be active throughout the day you need to include foods like oats, lentils, and lean meats into your diet. Iron will also boost your muscle strength.

  1. 2. Soup up everything

Making foods into soups or smoothies is the easiest and most time efficient way to include multiple nutrients in one go. You can make nutritional soups with protein, fats, carbs and vitamin rich ingredients in one bowl.

  1. 3. Get some sun

One highly underestimated way of gaining essential vitamins in your body is by staying out in the sun. The sun rays are rich in Vitamin D. This will stimulate the Vitamin D production in your body.

  1. 4. Have your citrus fruits

It is the season of grapefruit and oranges. These fruits along with red and yellow peppers are said to be high in Vitamin C. This will strengthen your blood vessels and keep your skin looking young.

  1. 5. Eat your greens

Although you might have heard this from multiple people, leafy green vegetables are rich in Vitamin K. These help in smoothening the process of blood coagulation. Vegetables like kale and spinach are vital.

  1. 6. Maintain your teeth and bones

In order to ensure that your teeth and bones are strong, you need to have sufficient calcium in your body. For this you should consume more yogurt, cheese or milk. Most sources of dairy would work.

  1. 7. Immunity building

At the end of it all, your immunity needs to be strong enough. For this have zinc rich foods such as dark chocolate, oysters, spinach or cashews.

  1. 8. Spice up your life

Try and include more spices in your family meals. Spicy foods are known to hike up your metabolism. This will in turn fasten your digestive process.

  1. 9. TV time fitness

If you usually sit as a family and watch a show, make it a practise to add small workouts in the middle during advertisements. This will shake up your body preventing it from getting lethargic.

  1. 10. Reduce stress

You never know if there is some family member who is very stressed out. For this reason, as a practise start adding scents in the form of essence sticks in your home. Scents like lavender work wonders.

  1. 11. Family to-do

Have a family to-do list. This will help everyone stay on top of what they have to do and reduce stress and confusion.

  1. 12. Hydrate

This is one of the most important and efficient ways one can keep their body healthy. Ensure that every family member chugs down a glass of water in the morning. It is also advised to have 8-9 glasses of water the whole day.

  1. 13. Balance

Try out the practise of balancing on one leg for 10 seconds then switching to the other one. This will increasing your agility, balance and mobility.

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