It used to be simple didnt it?
Health was…a doctors visit, brush your teeth regularly, some jogging perhaps, a vitamin C and you were set.
Now there vitamins and minerals and herbs that you HAVE to take, and then there’s phytonutrients and macronutrients and micronutrients and…
There’s BMI and BCoR Scores and Nutrigenomics and Nutrigenetics and Stress counts and Blood counts and Macronutreinst and Micronutrients.
Then there’s enzymnes and co-enzymnes and oxidants and antioxidants, and – where do all this stuff come from?
Well of course it was always there – its just everyone is studying it all more. And some things are important and some are just terms.
let us begin: –
Nutrition and Nutrients
Every diet needs an adequate supply of food and water to sustain life and promote growth.
Food provides calories (or energy) that our bodies need to function
A balanced diet for long-term health should contain no fewer than 1,200 calories and no more than 3000 calories per day, depending on body size and activity level.
The quality of the food we choose determines whether or not we are giving our bodies enough nutrition. And no matter how careful we are in these days of factory farming (that affects even your local farms soil and nutrients) and long distance growing it’s impossible to intake even the bare minimum of nutrients required for a healthy lifestyle
To optimize your health:- quick tips
• Learn what your Healthy weight is (not what you would like it to be or what you saw in a magazine – there is a weight that is right just for you).
• Increase your intake of fruits and vegetables (use a supplement if you have to)
• Increase your intake of dietary fiber
• Decrease your intake of fat – especially saturated fats
• Decrease the amount of salt and sugar in your diet.
• Use alcohol in moderation
How Nutrients Work.
Nutrients from food are absorbed by the body as it passes through the digestive system:
* Nutrients are essential for cell growth, maintenance and repair.
* Nutrients provide energy to enable your body to function efficiently.
* Nutrients, along with fiber and water, are essential to your good health.
The main nutrients are:-
1))Macro: – carbohydrates, proteins, and fats
2)Micro: -vitamins, minerals and Phytonutrients
3)Omega Faty acids
• When your body needs energy, it looks for carbohydrates first.
• If you are not consuming enough carbohydrates, your body will look for other sources of energy, such as proteins found in muscle tissue. Proteins, however, are not efficient sources of energy for the body.
• Carbohydrates also protect your muscles and help regulate the amount of sugar circulating in your blood so that all the cells get the energy they need.
Carbohydrates come in two forms: simple and complex. Both are composed of units of sugar. The difference is how many sugar units they contain, and how they link together.
• Simple carbohydrates are sugars that give you instant energy and typically have no nutritional value. These include sweets, candy, and soda.
• Complex carbohydrates release energy slowly and often contain fiber. These “healthier” forms of carbohydrates include bread, pasta, rice, potatoes, cereals and legumes.
• The body uses protein to build new cells, maintain tissues and regulate cell function.
• About half of the protein consumed daily is converted into enzymes, the specialized “worker proteins” that regulate the speed of biological reactions in your body and permit it to perform functions such as digesting food and assembling or dividing molecules to make new cells and chemical substances. To perform these functions, enzymes often need specific vitamins and minerals.
To make all the proteins that the body needs, 22 different amino acids are required. Nine are considered to be essential, meaning they are not synthesized by the body and must be obtained from food. Our bodies can produce the other 13 from fats, carbohydrates, and other amino acids. So, these are referred to as non-essential amino acids.
Meat, poultry, fish, eggs, cheese, nuts, legumes, and soy
It is possible to consume too much protein. The amount of protein needed for good health varies.
Fats are essential for good health. They aid in energy production, cell building, oxygen transport, blood clotting, and the production of extremely active hormone-like substances called prostaglandins.
Fats can be saturated, polyunsaturated, or monounsaturated. Our bodies can produce both monounsaturated and saturated fats. Polyunsaturated fats, or essential fatty acids, cannot be produced in the body and must come from the diet.
Fat is mostly stored in the body’s adipose (fat) cells but is also found in blood plasma and other body cells.
Fat insulates your body, cushions vital organs, and can be converted into energy.
Fat is used to build new cells and is critical for normal brain development and nerve function.
Fat is also needed to carry and help absorb fat-soluble vitamins, such as vitamins A, D, E, and K, and carotenoids.
Fat is twice as calorie-dense (1 gram = 9 calories) as carbohydrates or protein (1 gram = 4 calories). Although there are health benefits associated with olive and canola oils, they are still high in calories (1 tbsp = 120 calories). In addition, processed foods and fast foods are high in fat, especially saturated fat.
Keep total fat intake between 20 and 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
Consume less than 10 percent of calories from saturated fats.
Consume less than 300 mg/day of cholesterol.
Keep trans fatty acid consumption as low as possible. Any packaged goods containing “partially-hydrogenated vegetable oils,” “hydrogenated vegetable oils,” or “shortening” most likely contain trans fats.
Vitamins are organic substances.
* They activate enzymes, which are proteins that act as catalysts to speed up biological reactions that take place in your body.
* Your body produces a certain amount of vitamins D and K, but all other vitamins come from your diet or supplementation.
Minerals are inorganic substances that originate from rocks and ores and enter the food chain through the soil.
* We get minerals either by eating plants grown on mineral-rich soil or by eating animals that have fed on these plants.
* Calcium, magnesium and phosphorus are the major constituents of bone.
* Sodium and potassium control your body’s water balance.
* Other minerals (chromium, iron, and magnesium) are needed for various chemical processes to take place in the body.
Phytonutrients are those plant compounds that promote better health, although they are not absolutely essential to human health.
* The crucial role of fresh, whole plants in human nutrition is undisputed.
* Worldwide research has confirmed that diets rich in plants can lead to optimal health.
* Scientists know that plants improve health at least partially because of the thousands of plant chemicals or compounds (phytonutrients) supplied in a plant-rich diet.
Different plant varieties produce different kinds of phytonutrients.
• The level of phytonutrients within any given plant varies, depending on the species of plant, the soil conditions and many other environmental factors.
• Unlike vitamins and minerals, phytonutrients are not classified as essential; yet they appear to have many benefits for our overall health, both in general and for specific conditions.
Omega Fatty Acids
Omega-3s are termed essential fatty acids (EFAs) because they are critical for good health. Since the body cannot make them on its own, omega-3s must be obtained from food.
• Reduce hypertension. Studies of large groups of people have found that the consumption of omega-3 fatty acids may aid in lowering overall blood pressure level.
• Improve heart health. Omega-3 fatty acids may play a part in keeping cholesterol levels low, stabilizing irregular heartbeat (arrhythmia), and reducing blood pressure.
• Protecting the heart. Researchers now believe that alpha-linolenic acid (ALA), one of the omega-3s, may be particularly beneficial in protecting against heart and blood vessel disease, and for lowering cholesterol and triglyceride levels.
Key omega-3 fatty acids include eicosapentaenoic acid (EPA), docosahexanoic acid (DHA), and alpha-lineolenic acid (ALA). EPAs and DHAs are found in oily cold-water fish such as tuna, salmon, and mackerel, as well as fresh seaweed. ALAs are found primarily in dark green leafy vegetables, flaxseed oils, and certain vegetable oils.
Body Mass Index (BMI)
A simple and very general way to measure if someone is overweight or obese.
BMI is calculated by :
1) divide your bodyweight in kilos by the square of your height in meters
2) multiply your weight in pounds by 703, then divide that number by the square of your height inches
(nothing is easy)
* under 19 = underweight
* 19-24.9 = normal
* 25-29.9= overweight
* 30 plus = obese
Nutrigenetics and Nutrigenomics-
The Latest Area of Nutrition Research
Nutrigenomics is the science of how your genes interact with nutrients. It is the study of how DNA and your genetic code affect your need for certain nutrients and help maintain optimal health throughout your life.How the very basics of our existence (material existnec- the cell DNA )funstion, act and react with diffrent crucial nutreinst
Is the study of how we Individually react to nutreints. And we all react diffrently, because we are all made differently.So its a study that says we are all individuals and we act and react differently depending on how we are made up (DNA). No one thing works for everyone, which is why it seems there’s a new study every week that contradicts the last study.It does.