Best Nutrients and Nutrition for Healthy Life
Complex (Good) carbohydrates
Complex carbohydrates are believed not to feature any added refined sugar. Foods that are thought to be rich in complex carbohydrates include brown rice, barley, fruits, vegetables, and whole grains. They are reported to feature naturally occurring sugars that the body can simply and slowly metabolize for improving brain function, raising energy levels and improving mood levels.
Refined (Bad) Carbohydrates
Refined carbohydrates are thought to contain large amounts of sugar and it is believed that consuming vast amounts of this is not ideal for general health.
Examples of food which contain high amounts of refined carbohydrates include biscuits, sweets, chocolate and anything that is created with refined sugar, flour or processed white rice.
While the carbohydrates are being refined it is believed that most of the minerals and vitamins are eliminated and these foods may behave like pure sugar as they go into the bloodstream. Once they enter into the bloodstream they may stimulate blood glucose disturbances and this may result in sugar cravings, which may then lead to hyperactivity and mood swings. It is thought that people who eat high amounts of refined carbohydrate foods may suffer from behavioral problems, depression and are irritable in general. Eating refined carbohydrates is believed to promote weight gain and may weaken the immune system. Another problem associated with consuming high amounts of refined carbohydrates is that it may result in diabetes.
Consuming vast amounts of fiber is reported to be essential for aiding digestion. Fiber comes in two different forms, soluble and insoluble and both are believed to play an important role in monitoring blood sugar levels and speeding up the passage of food through the system.
Soluble fiber is reported to be essential for slowing the rate at which glucose is absorbed into the bloodstream and for helping control blood sugar levels. It may be discovered in such foods such as Brown rice, pulses, and oats.
Insoluble fiber, which is also known as roughage, is believed to speed up the passage of food residues through the digestive tract, and this, in turn, is said to help keep the intestines in great working order and decrease the risk of bowel cancer and gallstones. Roughage may be found in foods such as nuts, rice, whole grains, and vegetables.
Nutrition – Good Fats
Many individuals consider fat to be a negative aspect of a diet, as it is believed to cause both cellulite and obesity. However, eating low amounts of fat is said to have huge health risks.
There are reported to be two different kinds of fats, good fats, and bad fats. Bad fats, for example, saturated fats, may cause obesity, heart disease, and cancer and may be found in foods such as margarine and fatty cuts of red meat. They are reported to be solid when at room temperature.
Unsaturated fats made up of monounsaturated and polyunsaturates are believed to be beneficial in sustaining cell structure, locking in skin moisture and are reported to be required for producing hormone-like substances named prostaglandins that monitor the menstrual cycle and reproduction.
Consuming too few of these fats may cause an individuals health to suffer, and may often present itself in the form of dry skin or behavioral problems. These fats are reported to be liquid when at room temperature.
Omega 6 fats
Omega-6 fats are a segment of the polyunsaturated fat family and consuming foods containing them may help in lowering cholesterol.
It has been stated that Omega-6 fats should be consumed via natural sources, from seeds, fish and vegetable oils.
Monounsaturated fats are reported to help in lowering cholesterol levels and improving the balance between (HDL) and (LDL) types of fat. They are said to be more stable than polyunsaturates as they are much less likely to degrade and form cancer-promoting products in the body when exposed to heat. The largest source of monounsaturates is reported to be olive oil, however nuts, rapeseed and avocados are also great sources.
Omega 3 fats
Omega-3 is anti-inflammatory and is reported to keep blood clot- free. They are reported to play an essential role in fetal development. By far the finest source of omega-3 is considered to be oily fish, including salmon and mackerel; however, flaxseed is also a rich form.
The human brain is reported to require omega- 3 fats in order to grow and function well, they are said to be essential during pregnancy, breastfeeding, and infancy. Due to its anti-inflammatory content, omega- 3 fats may help in reducing asthma and other allergies. Omega- 3 fats may also reduce the symptoms of Type 2 diabetes, help in aiding digestion and improving the health condition of nails and skin.
Fat Foods Which are Said to Be Good for You
Nuts– Nuts are said to be a great source of monosaturated fats as well as omega- 6 fats. Nuts also feature minerals such as iron, zinc, and magnesium. They feature vitamin E, which is believed to help in stopping polyunsaturated fats from becoming oxidized inside the body.
This is reported to be a great source of omega- 3 fats. Nutritionists have advised consuming between 2-3 oily fish meals per week.
Linseeds are also known as flaxseeds and are known to be one of the best vegetable sources of omega – 3 fats, especially the essential fat alpha-linolenic acid.
Green Leafy Vegetables
Soybeans, rapeseed oil, and walnuts – These feature omega-3 oils in tiny quantities.
They are a rich source of omega-6 fats and linoleic acid. Pumpkin seeds contain vast amounts of zinc, iron, and other minerals.
Avocados– They are packed with healthy monounsaturated fats and are a fantastic source of vitamin E. The properties featured in avocadoes are reported to help in maintaining a healthy heart.
Consuming fish oil supplements is said to be a concentrated way of having omega-3. Fish oil supplements are said to be useful for easing joint pain and protecting a healthy heart.
Flaxseed oil supplements are said to be a concentrated omega- 3 supplement, helpful for vegetarians or anyone else who does not enjoy eating fish.
Starflower oil and evening primrose oil
These provide long-chain omega- 6 fats that are reported to be beneficial for people who can not make them from essential fatty acids found in food.
Evening Primrose Oil – This contains essential fatty acids, reported to be beneficial for the brain.
Tuna Oil– Taking tuna oil supplements on a daily basis is believed to help in improving concentration and help in keeping one focused.
Nutrition – Protein
Bodybuilders and athletes commonly consume high amounts of protein, as it is believed to be essential for forming strong bones and cells in the body and there are different kinds of a protein believed to help.
Vegetable proteins are said to be easy to a breakdown in the body. An example of a vegetable protein is Quinoa, which is said to be easily absorbed. Sprouts are considered to be a healthier protein in relation to meat. The combination of beans and grains is believed to form a complete healthy protein, it is easily digestible and boosts the metabolism.
However, some proteins may not be great for the body, depending on the digestive system. Red meats, for instance, are said to be very hard to break down in the digestive system. Another disadvantage that has been linked with consuming too many high- protein fatty foods is that it may toxify the body and acidify the blood. It may also eliminate away calcium, overwork both the liver and kidneys, trigger indigestion and ward off many beneficial bacteria. All these may result in Colon and bowel disorders, kidney stones, constipation, osteoporosis, and heart disease.
Protein from cow’s milk is believed to be hard to digest. It may also trigger allergic reactions such as sinusitis, skin rash and congestion.
During the digestive process, enzymes break down the protein content of the food eaten into polypeptides, then into dipeptides, then into peptides, and lastly into small components of amino acids. There are over 22 types of amino acids, half of which are synthesized by the body. Once they are absorbed the original amino acids are transformed into other amino acids, and they are joined together to form the kinds of protein the body requires. There are 8 vital amino acids that the body cannot generate or synthesize from other amino acids. It is believed that the only way to acquire these amino acids is from other foods.