Nutrition Articles

Must Not Miss Nutrients - Get that Healthy Body

How do you define a good meal? Is it a serving of fries followed by a quarter pounder burger? Is it that deliciously smelling bacon along with other “nutritiously” processed food that you are regularly having every morning? Well, even these types of foods spell comfort to you and definitely satisfy your appetite, you still have to be wary of your intake. Preservatives and too much calories are not friends especially if you aim for a healthy lifestyle.

Some food may be bland for our taste, but their health benefits are ultimately essential keep us going for the rest of the day. The human body needs a balanced eating plan to serve the best of its function, so if we are eating a diet that completes of our daily nutritional requirements, we are having enough nutrition in store to:

• Heal and repair.
• Boost immunity to fight against infections.
• Grow and build muscles and bones.
• Stay fit and healthy.

Eating various food groups can also reduce the risk of illnesses such as heart problems, cancers, stroke, join-related diseases, and diabetes. A good diet partnered with regular exercise can also slow down aging and keep the body's youthful glow for a better physical appearance.

When ensuring a healthy diet, we have to go back to our basic food groups our health teachers and nutritionists had been discussing since elementary years. Though many of us are fully aware of them, we tend to forget these basics since that there already are limitless selections for available in the food stores. Let's have a quick recap of the essential nutrients that we should never miss out in our diet.

Fruits: An apple a day keeps the doctor away is not a famous saying for nothing and it also applies in different types of fruits. Fruits are free of cholesterol, and are naturally low in fats and calories. It is packed with Vitamin C that is essential for our daily immunity boost.

Tip - Try adding a banana or mixed fruits in your daily oatmeal or cereal for breakfast. With all the types of foods

Vegetables: Vegetables like fruits are a fat-free source of nutrients.  Having a good amount for veggie intake daily can give you potassium, dietary fiber, folic acid, Vitamin A, Vitamin E, and Vitamin C and the important mineral Selenium.

Tip : Since veggies can be eaten raw or cooked, you can incorporate it in your diet as a healthy snack. Vegetable salads are great appetizer and can also be a filling for sandwiches. There are plenty of delectable recipes you can choose from soups to stir fries, to veggie patties and vegetable curries. Vegan recipes will never let you run out of creativity.

The Good and Bad Side of Fat

Almost all of us think that achieving a healthy and slimmer body requires burning and shunning away from fat. While this can be true for people who are tipping the scales on the extreme side, people who are within reasonable distance of their ideal weight should think about starving themselves of fat.

There are fats and there are fats. And when it comes to fat, not all fat is created equal. Fat is needed by the body as an energy source. It is also essential for absorbing vital A, D and E. In fact, some studies show that people ate a Mediterranean diet that is rich in monounsaturated fat were able to lower their risk for cardiovascular diseases.

The Good Fats

Monounsaturated fats increase the level of good HDL cholesterol and decrease bad LDL cholesterol. Major risk factors for cardio vascular diseases include clogged arteries which is a result of plaque buildup. Monounsaturated fats help clear plaque buildup improving blood flow. This type of fat could also prevent the buildup of fat in the belly area.

Monounsaturated fats could be found in almonds, peanut products, avocados, canola oil, sesame seeds and olive oil. It is recommended that people include two to three tablespoons of olive oil daily. This increases the levels of HDL to lower risks for cardiovascular disease.

Polyunsaturated fats also lower LDL or bad cholesterol. Omega 3 is an essential fatty acid that is important for normal brain development, cell health and immune functioning. Omega 3 has anti-inflammatory properties that prevent blood clots and can help people suffering from arthritis. Omega 6 on the other hand is necessary for keeping the skin and eyes healthy.

Rich sources for Omega 3 fatty acids include salmon, herring, mackerel and cold water fish. It could also be found in squid or calamari oil. Plant based sources for Omega 3 includes walnuts, flaxseed, and canola oil. Omega 6 can be found in safflower oil, corn oil, farmed fish and beef. The benefits of calamarin oil and cold water fishes make them a perfect match for many healthy dishes.

Taking too much Omega 6 could have negative effects on your health. This can lead to inflammation and aggravate the condition of people suffering from arthritis. Your polyunsaturated fats should mostly come from Omega 3. These are essential for many normal brain growth and development. It also lowers your chances for stroke and heart disease.

The Bad Fats

Saturated fats increase cholesterol levels and risks for cardiovascular disease. It blocks arteries and decrease blood flow. These could be found in dairy products, coconut and palm oil, and meat. You should limit your daily intake of saturated fats at ten percent of total daily calories.

The Ugly

And you think it couldn't get worse. Unsaturated fats often undergo chemical processes and are found in processed and packaged foods. This is to increase shelf life. It lowers levels of HDL or good cholesterol and promotes the buildup of LDL or bad cholesterol.

Vitamin C Power-packed Foods

There's no shortage of natural supplements and vitamins that seem to contain all the Vitamin C we will ever need in a day. Some of us might ask why we should even go to the trouble of knowing which type of foods would be a good source of this all important vitamin.

First of all, no amount of supplement or vitamin could ever give us the feeling of being satiated or refreshed like good old food. Another good argument would be that vitamin C rich foods do not only contain this in good abundance but they're also packed with other nutrients that are essential for a healthy body. But if you're answer is that popping in a pill is simply more convenient then not having the time to appreciate the beauty of eating says a lot about the quality of life you're living.

Why Take Vitamin C?

Vitamin C is not produced by the body and could only be taken by eating foods that naturally contain this vitamin. It is a water-soluble vitamin and is easily flushed out in our urine. It couldn't be stored in the body hence a regular supply is required to maintain the recommended amounts in our body.

Boost your Immune System

Taking your recommend dosage of Vitamin C strengthens your immune system. This is not only great way of preventing common ailments but also keeps your body's natural defenses working in tiptop shape.

Growth and Healing

Vitamin C is essential for proper wound healing. It is required for proper tissue repair. It is an essential component in the skin, blood vessels, tendons and ligaments. It also works with protein to build healthy bones, teeth and cartilages.

Anti-oxidants

Vitamin C is a powerful antioxidant that helps prevent dangerous toxin and chemical buildup. It could block free radicals that can cause cancer and other ailments. This has been found out to be a contributing factor to heart disease and arthritis. Free radical buildup could also hasten the aging process.

The Best Sources of Vitamin C

Plants and even some animals contain Vitamin C. However, the best food sources of Vitamin C remain to be plant foods. Although animals contain Vitamin C these amounts pale in comparison to their plant counterparts.

The first thing that comes into mind whenever rich sources of Vitamin C are citrus fruits (oranges, lemons, and grapefruits). These are the most recommended because they are not only rich in Vitamin C but are also refreshing and do not need any preparation. Other excellent non-citrus sources of Vitamin C include strawberries, kiwifruit, raspberries, watermelon, apples, bananas and pears. In fact, almost every fresh fruit could be used as a daily source of vitamin C. Having a wide choice of fruits makes these a healthy snack choice.

Fruits are not the only top sources for Vitamin C vegetables are also contain this vitamin in high amounts.  Vegetables in general contain large concentrations of vitamin C as well as other nutrients making them a well-rounded food choice. Winter squash, green beans and carrots are among the best. Herbs and spices are also rich sources of Vitamin C. With all the wide choices you might end up asking if you're vitamin C supplements are really necessary.

Keep them fresh!

The amount of nutrients or Vitamin C contained in these food sources takes a drop as soon as it is picked. However, this could be slowed by proper storage techniques such as cooling. Studies have shown that food sources lose more than fifty percent of their Vitamin C content when allowed to sit at room temperature for a few days.

Canning another popular way of long term storage also has a detrimental effect on the amount of Vitamin C. Canned fruits and vegetables stored for more than half a year lose the original amount of Vitamin C contained before canning.

Cooking or the action of heat contributes to the loss of nutrient content. The amount of loss varies on the amount of heat applied and cooking time. Steaming vegetables for example is a good way since this reduces the amount of Vitamin lost. But when food is exposed for prolonged periods to heat even during steaming, its vitamin C content drops significantly. Steaming should be kept to a minimum or never more than 5 minutes.

The best way of maximizing the amount of vitamin C is to eat these as fresh as possible. Enjoy the natural flavor while getting that much needed dose of Vitamin C.

Foods that Fight Inflammation Naturally

Part of the body's natural immune response is inflammation. We can't heal without it. When an inflammation is out of control, just like rheumatoid arthritis, it can damage our body. It's also thought to play a role in obesity, heart disease and cancer.

High sugar foods and saturated fat can trigger inflammation. But you know what; there are foods that helps fight inflammation. You have to add these to your list now.

Salmon, mackerel, tuna and sardines are oily fish that are high in omega-3 fatty acids, which, based on study have shown to help reduce inflammation. You have to eat fish several times a week and should be cooked in healthy to get the benefits. In a study conducted in 2009 from the University of Hawaii, men who ate baked or boiled fish cut their risk of heart disease by 23 percent compared to those who ate the least.

If you're not a fan of fish, you can consider taking fish-oil supplements. They can help reduce inflammation, but a 2013 study shows that if you eat too many foods that are high in omega-6 fatty acids, fish oil supplements may trigger inflammation.

Consuming whole grains, contrary to refined, cereal, white bread, rice and pasta can help keep harmful inflammation at bay. Whole grains have more fiber, and it has been shown that it reduce levels of C-reactive protein, a marker of inflammation in the blood and it has less sugar content. You should also be sure to check if the product you're buying is really “whole grain”. The “whole grain” should be the first ingredient and has no added sugar. Don't be fooled by labels.

Do you also know that another source of anti-inflammatory food is nuts-particularly almond nuts. It is rich in fiber, calcium and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, which is a type of omega-3 fat. Nuts also are packed with anti-oxidants, which can help your body fight off and repair the damage caused by inflammation. Foods like these, alongside whole grains, fish, and leafy greens are part of the Mediterranean diet, which reduce inflammation in six weeks according to a study.

Isoflavones, an estrogen-like compound found in soy products, may help lower CRP and inflammation levels in women. This is suggested by several studies. According to an animal study in 2007 which is published in the Journal of Inflammation, found out that isoflavones helps reduce the negative effects of bone inflammation and heart health in mice.

Image Credit: FreeDigitalPhotos.net

Tips for Keeping Your Baby in Shape

For most women, pregnancy means eating a lot, craving a lot, and gaining weight, a lot of weight that is. With the body changes that occur during pregnancy, mothers-to-be often experience different discomforts especially during the first trimester. This includes morning sickness, vomiting, and nausea. But after that, most pregnant women experience cravings on all sorts of food. Without keeping a close eye on your diet and food intake, you might be dealing with too much weight gain not only for you but also for your unborn child.

Read along this article and determine healthy tips and tricks to keep your baby in appropriate weight.

Have a wide range of food

If you're one of the many women who experiences changes on the taste buds, most probably you will consider every food as something stale. Due to this, you may end up eating extremely sweet food. A wise tip to fix such problem is to opening yourself to a wide range of meals. Do not stick with your typical diet, but cook different types of meals more often. You should also stuff yourself with healthy meals.

If it still won't work, go for sweet fruits like watermelon or satisfy your taste buds with few sweet candies. This way, you won't be consuming too much sugar, but you're still able to eat right.

Substitute

At least 2 months before you give birth, it's highly advisable to make diet changes. This is to keep your baby's weight stable. Having him grow too much in your tummy will make it difficult for you to have a normal delivery. You should focus more on fruits and vegetables and less on salt and sugar. If your baby is already at a proper weight, you should refrain from eating big meals. Instead, substitute it with smaller meals rich in fiber. Worry not because you don't have to erase the snacking hours.

Get moving

A common mistake of most pregnant women is that they dwell too much on the thought that they should rest throughout pregnancy. If you and your baby are both healthy, there's no need to be a couch potato. Walk around every now and then to help yourself lose weight. Just refrain from having heavy workouts since this can result to miscarriage. You can also ask your Ob-gyn for workout exercises appropriate for pregnant women. This is also a great way keep your baby well-balanced and weighing properly.

Milk and dairy products

Technically, milk cannot be erased in every pregnant woman's diet. Before, during, and after pregnancy, you should be consuming enough milk or other daily products to ensure that your body and your baby get the appropriate nutrition both of you need. This is also a great way to keep your baby healthy without gaining too much weight. Nevertheless, you should still consume solid meals.

Bear in mind that the weight you gain during pregnancy is not all your weight. Aside from sharing your baby's weight, your muscles, placenta, and body fluid also add to your weight. Hence, do not under or over-estimate everything.

Image Credit: FreeDigitalPhotos.Net