8th 11 - 2013 | no comment »

Improve Your Health With The Correct Nutrition

While it is possible for a human being to live for more than one hundred years, many people in the US are dying much younger. The main reason for this is the food they are putting into their bodies. Indeed, many Americans consume too much junk food and fail to eat a balanced diet. The damage that this does to their health sends many of them to an early grave.

Nutritional science relates to the practice of correct food consumption. Good nutrition involves eating the right amount of healthy foods each day to support your growth and repair any damaged cells. This is achieved through sensible dieting. Combining good nutrition with lifestyle choices like regular exercise, not smoking, stress management, and not drinking too much alcohol, is the key to a healthy life.

food pyramid

Your body requires three fundamental nutritional components. These are carbohydrate, fat and protein. Carbohydrates (carbs) provide energy for humans and animals. Without carbs, your body can not function properly, and you might experience fatigue, muscle cramps and poor mental alertness.

Nonetheless, too many carbs will lead to increased fat storage, which will make you gain weight eventually. Carbs are comprised of long sugar molecule chains, which the body converts into glucose. An excessive amount of glucose in your body can result in a common condition called diabetes. Carbs are a vital part of correct nutrition, however you have to balance your intake if you want to maintain a healthy diet.

chart showing calorie to carb intake

The other primary nutritional component is fat. Fat gives your body energy reserves, in case your blood sugar runs low after several hours without food. Your body needs fat because it helps you to survive in warm and cold temperatures, by insulating your skin. If you do not have enough fat in your body, you will be susceptible to several types of diseases and conditions. Fat is a vital building block for hormones like leptin, that affect your body weight, metabolism, and your reproductive and immune systems.

Protein is the last of the important dietary components. In the absence of protein, your basic bodily functions could not work properly, and you would suffer from malnutrition. Protein facilitates many of your essential bodily processes. Each protein in your body has a specific purpose. It provides structural support for cells and transports small molecules and atoms throughout your body. Also, it functions as an enzyme and stimulates countless chemical reactions in your cells. It acts as an antibody to protect you from bacteria and viruses as well.

good proteins to eat

Minerals and vitamins are another necessity to support your bodily processes. They strengthen the immune system, help your organs and cells to do their job, and support normal development and growth within your body. If you did not consume any minerals or vitamins, your body would find it very difficult to work properly.

Being aware of what you consume is a vital part of sensible nutrition. This is why food products have labels on them displaying the nutritional content in each package. This allows shoppers to get a good idea of what they will be placing into their stomachs. Foods rich in carbohydrates include sugar, rice, bread and potatoes. Generally, food that promotes the development of muscle tissue is rich in protein and fat (for example, meat and eggs). Often, food containing minerals and vitamins comes from green vegetables and plants.

foods with vitamins

If you want to enjoy a healthy existence, you need proper nutrition for your body, along with an active and sensible lifestyle. Anyone can achieve the wellness they desire. All it takes is a little forward planning coupled with some will power. Adding juicing to your diet doesn’t hurt!


28th 09 - 2013 | no comment »

World’s Top 10 Healthiest Foods

We all know that our diet and nutrition affects how we look, how we feel and our overall health. However, not many of us know much about what specific foods to use to prevent or help certain medical conditions. Whether you are searching for foods to help fight cancer, lower blood pressure or improve memory, here is a list of the world’s top 10 healthiest foods that wellness experts agree on and their benefits.

10. Lemons
One lemon contains over 100 percent of the recommended daily allowance of vitamin C. This means that lemons can increase good cholesterol; also known has HDL cholesterol, and it they can help strengthen bones. In addition, lemons have an anti-inflammatory effect and can inhibit the growth of cancerous cells. An easy way to add lemons into the diet is to enjoy them in a glass of tea.

9. Broccoli
Broccoli contains high quantities of both vitamin K and vitamin C. Both of these vitamins are important in building strong bones. Broccoli also helps prevent many different types of cancers. In order to get more nutritional benefit from broccoli, opt for microwave cooking instead of steaming or baking.

8. Dark Chocolate
One forth of an ounce of this chocolate can help bring blood pressure into normal levels. It is also high in flavonoids, which are antioxidants that can reduce bad cholesterol, known as LDL, levels and increase the good HDL cholesterol levels. Although it is tempting to opt for milk chocolate over the more bitter dark chocolate, the latter has nearly four times the amount of flavonoids compared to milk chocolate. For health benefits, make sure you stick to dark chocolate.

7. Potatoes
Potatoes, especially red potatoes, contain large amounts of folate, a nutrient needed to build healthy cells. Sweet potatoes contain large amounts of vitamin A which help fight cancer and boosts the immune system. In addition, if you let your potato cool prior to consumption research shows that you can burn up to 25 percent more fat after a meal due to a fat-resistant starch.

6. Salmon
Salmon is one of the best sources of omega-3 fatty acids. Omega-3s help reduce the risk of depression, cancer, and heart disease. Salmon also contains 50 percent of the daily recommended allowance of niacin, which helps protect against Alzheimer’s disease and memory loss. When purchasing salmon, choose wild salmon over farm-raised in order to reduce the consumption of toxic polychlorinated biphenyl (PCB).

5. Walnuts
Many nuts have health benefits, walnuts especially. They contain high doses of omega-3 fatty acids, which can reduce cholesterol. Omega-3s also help to improve moods and protect against sun damage. Walnuts also contain melatonin, a powerful antioxidant that can help regulate sleep.

4. Avocados
Avocados contain healthy fats that are filling and also help to lower cholesterol as much as 22 percent. They are also high in fiber and folate, which helps protect against heart disease. Adding avocados to a salad increases the absorption of key nutrients.

3. Garlic
Garlic fights diseases including the growth of harmful bacteria such as E. coli. Garlic also has anti-inflammatory properties which can lower blood pressure and cholesterol. Garlic that is freshly crushed and not cooked for more than 10 minutes will produce the most health benefits.

2. Spinach
Spinach is rich in immune-boosting antioxidants that also improve eye health. Spinach is known to be one of the most beneficial vegetables in fighting cancer. A great way to get more spinach in your diet is to add a cup to your morning smoothie; most likely you will not notice a taste difference.

1. Beans
If you consume at least four servings of beans per week, you can cut your risk of heart disease by 22 percent. It may also help reduce the risk of breast cancer. Darker beans contain more antioxidants. Beans also contain large doses of fiber which can help prevent gastrointestinal cancers and constipation. Beans are a key component of a well balanced diet.


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