Brenda Khan
Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel your best. While there is no one-size-fits-all approach to healthy eating, as individual weight and health goals vary, there are some general guidelines that can help improve your diet and increase NAD through nutrition. NAD, or nicotinamide adenine dinucleotide, is a coenzyme that plays a crucial role in energy production and cellular function. By focusing on a diverse range of whole foods, including colourful plants, healthy fats, and nutrient-dense sources of protein, you can support your body's natural processes and promote overall well-being.
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What You'll Learn
Eat a variety of fruits and vegetables
Eating a variety of fruits and vegetables is essential for maintaining good health and can help boost NAD+ levels. NAD+ is a crucial coenzyme for cellular health and function, and while it can be produced in the body, its levels tend to diminish with age.
Fruits that are rich in niacinamide, a form of vitamin B3, can increase NAD+ levels. These include deeply coloured berries like strawberries, blueberries, and raspberries, which are packed with antioxidant-rich pigments that offer a protective effect on NAD+ metabolism. Tropical fruits like pineapple, mangoes, and papayas are also excellent sources of NAD+ due to their high content of vitamins A and C, as well as their anti-inflammatory properties.
In addition to fruits, vegetables play a critical role in boosting NAD+ levels. Broccoli, green peas, and mushrooms are among the top vegetable sources of NAD+. Whole grains, such as whole wheat and brown rice, are also excellent sources of niacin, a precursor to NAD+.
To ensure you're getting a sufficient amount of NAD+ through your diet, focus on consuming a variety of fruits and vegetables, as well as other NAD+-rich foods like fish, turkey, and whole grains. A balanced diet that includes a diverse range of foods in the right proportions is key to maintaining optimal health and NAD+ levels.
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Consume more calories than you burn
Consuming more calories than you burn is a key principle in weight gain. This approach can also be applied to increasing NAD through diet. NAD, or nicotinamide adenine dinucleotide, is a coenzyme found in all of our cells that plays a crucial role in energy production and metabolism. To increase NAD levels, it's essential to understand the balance between calorie consumption and energy expenditure.
Firstly, it's important to determine your daily energy expenditure, which varies depending on your activity level. This calculation considers factors such as your basal metabolic rate, the thermic effect of food, and the energy expended during physical activity. Once you have an estimate of your daily energy expenditure, aim to consume slightly more calories than you burn. This surplus of calories will provide the building blocks for increasing NAD levels and support overall weight gain if that aligns with your health goals.
To effectively consume more calories than you burn, focus on incorporating calorie-dense foods into your diet. This doesn't necessarily mean opting for unhealthy options. Prioritize nutrient-dense foods that offer a substantial amount of calories along with essential vitamins, minerals, and healthy fats. For example, nuts and seeds are excellent sources of healthy fats and provide a concentrated source of calories. Avocados, olive oil, and other plant-based oils also fall into this category.
Additionally, lean proteins such as chicken, turkey, and fish can contribute to increasing your overall calorie intake while providing essential amino acids. Incorporating frequent, smaller meals throughout your day can make it easier to consume a greater number of calories. This approach ensures a consistent supply of nutrients and energy, promoting weight gain and potentially increasing NAD levels.
It's important to note that individual calorie needs vary, and it's always recommended to consult with a healthcare professional or registered dietitian before making significant dietary changes. They can provide personalized advice based on your health status, lifestyle, and specific goals. By working with a professional, you can ensure that your approach to increasing calorie intake is safe, effective, and aligned with your overall health and well-being.
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Reduce sodium and sugar intake
Reducing your sodium and sugar intake can have a positive impact on your health. Eating too much salt can lead to high blood pressure, which increases the risk of heart disease and stroke. Similarly, a high-sugar diet can increase your risk of type 2 diabetes, heart disease, and weight gain.
To reduce your sodium intake, it is important to be mindful of the amount of sodium in packaged, prepared, and restaurant foods. These contribute significantly to our sodium intake, often without us realizing it. When grocery shopping, read the labels on food packaging to identify the sodium and sugar content. Choose products with lower sodium and sugar levels, and opt for fresh and frozen poultry that hasn't been injected with a sodium solution. Be cautious when selecting condiments, as many are high in sodium. Look for reduced-sodium options, and opt for canned vegetables without added salt.
When cooking at home, use less salt and explore salt substitutes, such as those containing potassium. Over time, your taste buds will adjust, and you will likely start to prefer food with less salt. Additionally, by using cooking techniques that enhance the natural flavors of food, you can reduce the need for added salt.
To lower your sugar intake, the Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of your daily calories. For a 2,000-calorie diet, this equates to around 200 calories or about 6-9 teaspoons of sugar per day, depending on your gender. Be cautious with flavored yogurts and breakfast cereals, as they often contain high levels of added sugar. Opt for plain, unflavored varieties instead.
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Eat foods rich in omega-3 fatty acids
Omega-3 fatty acids are "healthy fats" that provide numerous health benefits, such as helping to lower inflammation and reduce the risk of cardiovascular disease, heart disease, and stroke. They are essential nutrients, meaning they must be obtained from dietary sources as the body cannot produce them.
When it comes to increasing NAD through diet, consuming foods rich in omega-3 fatty acids can be beneficial. Omega-3 fatty acids are found in both animal-based and plant-based sources.
Fatty fish, such as salmon, mackerel, sardines, and anchovies, are excellent sources of omega-3 fatty acids. Salmon, in particular, is a nutrient-dense food that provides high-quality protein and various nutrients, including vitamin D, selenium, and B vitamins. Regular consumption of fatty fish has been linked to a lower risk of heart disease, dementia, and depression.
In addition to fatty fish, caviar is another animal-based source of omega-3 fatty acids. It is often used in small quantities as an appetizer or garnish and provides a good amount of omega-3s, specifically EPA and DHA.
For those who follow a plant-based diet, there are also options to increase omega-3 intake. Flaxseed, flaxseed oil, and chia seeds are good plant-based sources of omega-3s. Flaxseed, in particular, is a rich source of the omega-3 fat alpha-linolenic acid (ALA). However, it's important to note that the body doesn't use ALA as efficiently as EPA and DHA, which are predominantly found in animal-based sources.
While fish is the best source of omega-3s, it's important to be mindful of the mercury content in certain fish species, such as king mackerel and orange roughy. Consuming a variety of omega-3-rich foods as part of a healthy, balanced diet is the best way to ensure adequate intake and maximize the potential health benefits.
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Include high-quality protein sources
Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
Protein is an essential part of anyone's diet. It is one of the three nutrients that the body needs in large quantities. It is necessary to maintain and build body tissues and muscle. If you are over 50, you should increase your protein intake to one gram per kilogram of your body weight just to maintain muscle mass, which declines with age. If you're trying to gain muscle mass, a higher-protein diet can help support muscle repair and growth.
Some foods that are high in protein include:
- Lean meats such as chicken, turkey, beef, and pork.
- Fish such as salmon, tuna, and halibut.
- Dairy such as milk, yoghurt, and cheese.
- Eggs.
- Nuts such as almonds, pistachios, and cashews.
- Legumes such as lentils, beans, and peanuts.
- Seeds such as pumpkin seeds.
- Soy and quinoa.
It is important to note that while meat provides high-quality protein, some meats also provide unhealthy amounts of saturated fats and sodium. If you eat meat, it is important to choose leaner meats and poultry. According to the United States Department of Agriculture (USDA), meats that are high in saturated fat include processed meats like bacon, and red meat. A high-protein diet that is predominantly made up of red meat or processed meat is a cause for concern. Research has consistently found that both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes.
Therefore, for optimal health and nutrition, you should emphasise plant-based proteins and proteins from a variety of sources. The Mediterranean style of eating is one approach that emphasises healthy protein sources.
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Frequently asked questions
NAD can be increased by including foods rich in protein and omega-3 fatty acids, such as salmon, tuna, tofu, walnuts, and flaxseeds. Additionally, eating a variety of colourful plants ensures a diverse range of vitamins.
Whole milk and Greek yoghurt are excellent sources of protein, which can be added to smoothies for a creamier texture and extra calories.
Yes, a diet rich in omega-3 fatty acids and antioxidants from colourful plants can improve overall health and reduce the risk of heart disease.
