Probiotics
Probiotics are often described as the “good bacteria” that live in the intestinal tract and act to protect against the “bad bacteria”. Good bacteria acts as a barrier between the bad bacteria and your body. In a healthy body, the amount of good bacteria is much greater than that of bad bacteria hence creating a protective layer and preventing the bad bacteria from cultivating. An unhealthy lifestyle, along with other contributing factors such as antibiotics, chlorine in drinking water, foods high in fat, the aging process, cigarettes, alcohol, and even stress are detrimental to the balance between good and bad bacteria.
Vitamins
Vitamins are organic substances best found in food. Vitamins fall into two categories, water-soluble and fat-soluble. Water-soluble vitamins are dissolved by the water in our bodies, or cells, and are more easily removed from our bodies. On the other hand, fat-soluble vitamins do not dissolve with water and can be toxic if consumed in excess amounts. Fat-soluble vitamins are stored in our bodies longer and can be harmful if taken in excess. The best way to satisfy vitamin intake is through the consumption of food. According to Chris Keith of Bootcamp619, “A simple rule one can follow…is to consume the most colorful vegetables and fruits”. Supplemental vitamins are just that, supplemental!
Minerals
Minerals go hand-in-hand with vitamins by providing nutritional content necessary I our bodies that promote health. Minerals differ in that they are inorganic substances. Some minerals are easily absorbed and transported through the body while others require interaction with other substances. Minerals include sodium, chloride, potassium, calcium, phosphorus, magnesium, iron, zinc, selenium, iodine, copper, manganese, fluoride, chromium, and molybdenum. Minerals also fall into two categories, major minerals and trace minerals. The difference between the two lies in the intake amount the body needs to maintain a healthy state.
Anti-oxidants
Anti-oxidants are nutrients that help fight sickness and disease cause by harmful free-radicals. As our bodies carry oxygen through our cells a mutation to these cells occurs. Some mutations are harmful to our body and can develop into diseases and even cancer. Antioxidants limit the amount of damage caused to these cells in the mutation process and even prevent these harmful cells from reproducing.
Essential Fatty Acids
The body needs essential fatty acids, or “good fats”, in order to make and repair cell membranes. The human body cannot produce its own fatty acids and therefore must be consumed through the diet. Essential fatty acids are separated into two groups, omega 3 and omega 6. Omega 3 is considered polyunsaturated, or PUFA, and omega 6 is considered monounsaturated, or MUFA. Both types are essential to the body and support the cardiovascular, reproductive, immune, and nervous systems.
Fiber
Dietary fiber pushes food through the body’s digestive system to ease defecation. Fiber can be either soluble or insoluble. Both forms are non-digestible carbohydrates that promote against disease. Soluble fiber observes water as it passes through the body and changes its form. Insoluble fiber passes through the body pretty close to the form at which it is consumed.
Phytochemicals
Phytochemicals refers to the chemicals found in fruits and vegetable that are created by nature. They work with other nutrients to aide good health and protect from disease.
Lean Sources of Protein
Along with the other nine focal points of nutrition lean sources of protein play a crucial role in this program for a number of reasons. First, the fact that lean sources of protein slow down the process as food moves through the body leads us to the second reason. Second, lean sources of protein leave you feeling full for a longer period of time, which makes it easier to stick to the goal calorie intake. By feeling full longer, a person is less likely to constantly snack or consume more food. Third, lean sources of protein include foods such as turkey, chicken breast, fish, egg whites, etc. which are low in calories. The combination of the three points above means that the body uses more energy to digest the foods that fall under this category.
Low Glycemic Carbohydrates
Carbohydrates can be detrimental to a person’s effort to loose weight along with other side effects. The reason being that a quick rush of “energy” produced in the body can lead to a quick drop in glucose levels to lower than normal. The measurement of this high and low is measured by the glycemic index. Although carbohydrates are often believed to be bad, there is actually a need for your body to consume a certain amount of low glycemic carbohydrates. The low glycemic index refers to the slow absorption of glucose into the body followed by a moderate rise in glucose levels leading to a gradual drop back to the normal level.
