Phytochemicals
Phytochemicals are chemical compounds like beta-carotine that occur naturally in plants. The quote, “An ounce of prevention is worth one pound of cure,” comes to mind when I research about phytochemicals. This is because Phytochemicals are not necessary for sustaining life; however, they help prevent diseases like certain types of cancer, urinary tract infections, reduce menopausal symptoms, and reduce osteoporosis. Phytochemicals include antioxidants (onions, leeks, fruits, carrots, tea, grapes, etc.), hormonal actions (soy), stimulation of enzymes (cabbage, soy, beans, citrus fruits, and cherries), interference with DNA replication (hot peppers), anti-bacterial effect (garlic – good thing I do love garlic), and physical action (cranberry). Most of our natural foods contain phytochemicals, except for sugar and alcohol. Phytochemicals are necessary for maintaining a healthy lifestyle because they are the prevention we need in order to stay clear of life threatening diseases.
Low-Glycemic Index Carbohydrates
Instead of having a low carbohydrate diet, everyone is changing to a low-glycemic carbohydrate diet. Glycemic levels are assigned according to how fast or slow they raise blood glucose levels. The higher it raises glucose levels the higher the number. All carbohydrates release glucose into the blood stream, and some do it faster that others during digestion, those foods have a high Glycemic index. Low glycemic carbohydrates keep our blood lipids and insulin levels at a healthy level, which keeps our liver running smoothly. The diets have changed because a low-glycemic index is a healthier option to dieting, and it allows people to eat fruits and simple carbohydrates so they have a larger food choice. I believe eating low-glycemic carbohydrates will be important for me because my family has a history of liver problems. My grandma has cirrhosis of the liver, and barely drank during her lifetime, so now I think it because she ate many high glycemic carbohydrates. Low glycemic carbohydrates are grainy breads, most fruits and vegatables, milk, fish, eggs, meat, brown rice, some cheeses, nuts, and cooking oil.
Probiotics
Probiotics are dietary supplements of live microorganisms that are basically “good” bateria. Though we do not need probiotics, it does assist with digestion and helping protect against harmful bacteria. Probiotics are found in yogurt, milk, miso, some juices and soy drinks. Lately there have been multiple studies to see if probiotics actually help treat and prevent diseases. They have found that it helps treat diarrhea, prevent urinary tract infections and yeast infections, treat irritable bowel syndrome, reduce bladder cancer recurrence, shorten duration of intestinal infections, prevent and treat colon inflammation after surgery, and prevent eczema in children. Probiotics improve general health.
Fiber
Fiber is the indigestible part of plant foods that pushes through our body and absorbs water and eases defecation. Fiber can be insoluble and soluble, and both are not digestible and still absorb water to soften stool. After research, they have found that fiber reduces heart attacks, high blood pressure, obesity, and diabetes. Researchers are still unsure as to why fiber prevents these diseases. It has also been found that a diet rich in fiber will allow for more weight loss. Fiber has been show to reduce hunger cravings because it moves slowly in the small intestines. It is recommended that at my age (24) I should be consuming 25 grams of fiber a day. Foods that are high in fiber are whole grain and whole-wheat products, dried fruit, apples, avocados, bananas, blackberries, oranges, peaches, pears, raspberries, strawberries, broccoli, beans, carrots, corn, almonds, peanuts, black beans, kidney beans, soybeans, and more.
Essential Fatty Acids
The essential fatty acids are Omega-3 and Omega-6; Omega-9 is a fatty acid, but it is not essential. Their name says it all, they are the good fats that are essential to our body. Most people are Omega-3 deficient because of our over consumption of processed foods. Essential Fatty Acids support the cardiovascular, reproductive, immune, and nervous systems. The human body needs essential fatty acids to manufacture and repair cell membranes, allowing the cells to stay healthy and repel waste products. Essential Fatty Acids are also important for regulating blood clotting, heart rate, blood pressure, conception, and fertility. I find it interesting that Essential fatty acids are important in conception and fertility because one of my biggest fears is not being able to have children, and now I feel like I know the secret to improving my fertility. Finally, Omega-3 and Omega-6 help prevent heart attacks, cancer, asthma, lupus schizophrenia, postpartum depression, accelerating aging, stroke, obesity, diabetes, ADHD, and Alzheimer’s. Foods that include fatty acids are flaxseed oil, soybean oil, walnuts, sesame seeds, avocados (my favorite), canola oil, salmon, mackerel, albacore tuna, anchovies, olive oil, chicken, and more.
Minerals
Dietary minerals are inorganic substances. Our body needs an adequate amount of dietary minerals for vital body processes and body developments. The major minerals needed are calcium, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc. Calcium is the mineral that is needed in the greatest quantity. Calcium helps build strong teeth and bones. It is also important for our muscle functioning, as well as our nerve functions. Calcium deficient people will have rickets, poor bone and teeth formation. Iron is used to be a carrier of oxygen to cells in the body. Iron also decreases infection in the body and helps the healing process. People who have are iron deficient are anemic (which I am always borderline anemic). Vitamin C foods help iron absorb in the body. Magnesium works with Calcium and helps build strong bones, as well as maintaining a healthy heart, and releasing energy and absorbing nutrients. Phosphorus releases energy and regulates protein activity. Potassium corrects cell functions, regulates body fluids, and regulates nerves, heartbeat, and blood pressure. Selenium is important for normal growth, fertility, thyroid action, and healthy skin and hair (but selenium is deadly in excess). Sodium regulates body’s fluids, and nerve and muscle activity (but it can lead to high blood pressure and heart disease). Finally, Zinc is essential for normal growth and development, healthy reproductive system and fertility, healthy fetal development, healthy skin, and a strong immune system.
Antioxidants
An antioxidant is a molecule that is capable of slowing or preventing the oxidation of other molecules. While I was in the non-science version of organic chemistry at UCSD, I learned that tumor cells are caused when the proto-oncogene cells become oncogenes. Proto-oncogenes are normal genes, and genes die and form new ones (this cycle is called apoptosis). When the proto-oncogenes become oncogenes they stay alive and damage the cells instead of dying, hence the reason why a tumor starts to form. Antioxidants are organic ions with unpaired electrons. Therefore, the antioxidants will pair up their electrons with damaged cells to repair them. Foods that contain antioxidants are Vitamin A foods like, dark green leafy vegetables, carrots, and some fruits (garlic, broccoli, spinach, soy). It can also be found in Vitamin C foods that can be found in citrus fruits (berries, red grapes, tomatoes).
Vitamins
Vitamins help your body grow, develop, and work properly. Vitamins are organic compounds required as a nutrient in organisms. Vitamin A, B, C, D, E, and K are essential to development and sustaining a healthy lifestyle. Vitamin A plays a large role in our eyesight. It also aids in healthy skin. Foods that are rich in Vitamin A are milk (fortified with Vitamin A), liver, orange fruits and vegetables (carrots, cantalope, sweet potatoes), and dark green leafy vegetables (spinach, kale, collards). Vitamin B has four different kinds, B-1, B-2, B-6, and B-12. Vitamin B aids in metabolic activity; meaning, it helps release energy. This group also helps make red blood cells, which carry oxygen through our body. Foods that are rich in Vitamin B are whole grains such as wheats and oats, fish and seafood, poultry and meats, eggs, dairy products, leafy green vegetables, beans and peas. Vitamin C keeps body tissues in good shape, and it helps heal cuts quicker. It also helps us resist infection. Vitamin C rich foods are citrus fruits, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit, sweet red peppers. Vitamin D foods help maintain strong bones and teeth. Foods that are rich in Vitamin D are milk fortified with Vitamin D, fish, egg yolks, liver, and fortified cereals. Vitamin E maintains body tissues in our eyes, liver, and skin. It also protects our lungs from pollution. Foods that are rich in Vitamin E are whole grains such as wheat and oats, wheat germ, leafy green vegetables, sardines, egg yolk, nuts and seeds. Finally, Vitamin K helps clots our blood so we stop bleeding when we get a cut. Foods rich in Vitamin K are leafy green vegetables, dairy products, broccoli, and soybean oil.
Proteins
A protein builds up, maintains, and replaces the tissues in your body. For example, it helps support your muscles, your organs, and your immune system. Proteins also help build your hemoglobin, which carries oxygen to your red blood cells. Proteins also keep your heart healthy. When we eat a protein our digestive juices go to work. They break the protein down into amino acids. The amino acids are then used to maintain our muscles, bones, blood, and body organs. Proteins from animals, such as meat and milk are complete proteins because they include all 22 different types of amino acids. Most vegetable proteins are incomplete because they lack some of the amino acids our body needs to stay healthy. To figure out how much protein someone needs in a day, we take our body weight and divide it by two!
