Focal Points of Nutrition
PROBIOTICS
Probiotics are live microorganisms (bacteria). Most probiotics are bacteria similar to those naturally found in people's guts,Resident beneficial bacteria live in the intestines.. They improve digestion and maintain a healthy bacterial balance in the stomach and promote a healthy digestive system, healthy bowel activity and serve as a dietary support for the immune system. They can be found in foods and dietary supplements. The best known forms are the lactic acid bacteria and yeast. Probiotics can help replace the lost bacteria. Different probiotics provide different health benefits, a food or dietary supplement, such as a yogurt containing live bacteria, foods or supplements that contain live, active bacteria. They are often called "friendly" or "good" bacteria. Probiotics may reduce allergic reactions by improving digestion or by influencing the immune system or both. Evidence shows that probiotics consumed by healthly people may better enable them to stay healthy.
VITAMINS
All natural vitamins are organic food substances found only in living things, that is, plants and animals. With few exceptions, the body cannot manufacture or synthesize vitamins. They must be supplied by the diet or in dietary supplements. Vitamins are essential to the normal functioning of our bodies. They are necessary for growth, vitality, health, general well being, and for the prevention and cure of many health problems and diseases. The term vitamin is derived from the words vital and amine, because vitamins are required for life and were originally thought to be amines. Although not all vitamins are amines, they are organic compounds required by humans in small amounts from the diet. An organic compound is considered a vitamin if a lack of that compound in the diet results in overt symptoms of deficiency. A lot of people think vitamins can replace food, they cannot. In fact, vitamins cannot be assimilated without ingesting food. That is why they should be taken with a meal. Vitamins regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue. There are two types of vitamins; fat soluble and water soluble.
MINERALS
Minerals are inorganic elements, some of which are essential nutrients required in small amounts by the body for health. Calcium is found in dairy products and leafy vegetables, Phosphorus is found in milk, cheese, nuts, and cereal. Magnesium is found in nuts, legumes whole grains, dark leafy greens and milk. Iron is found in whole grains, potatoes, egg yolks, green vegetables and dried fruit. All these minerals differ from vitamins in the amount the body can absorb and in the extent in which they must be specially handled. Some minerals are easily absorbed into the blood, transported freely, and readily excreted by the kidneys. Other minerals must have carriers in order to be absorbed and transported. Minerals may bind with other substances or interact with other minerals limiting their absorption. Sodium, potassium and chloride are most recognized for their aid in maintaining the body’s fluid balance. Calcium, phosphorus and magnesium are recognized for their role in aiding bone and teeth structure, bone growth and health. Phosphorus and magnesium contribute to many reactions in the body involving glucose, fatty acids, amino acids, and the vitamins.
ANTI-OXIDANTS
Oxidation is when oxygen interacts with all cells of any type. This causes changes in the cells and is completely natural, when oxidation occurs with the cells on our body, a small percentage of cells become damaged in the process and may become problematic. Problematic cells contain mutated DNA and can set off a negative chain reaction as they reproduce other mutated DNA cells quickly. For example, when a damaged cell oxidizes a fatty acid, it damages that fatty acid cell which then damages another. The attacks can overwhelm the body’s defense to these sort of damaged cells and can cause chronic diseases such as cancer, Alzheimer’s disease, Parkinson’s, and heart disease. Anti-oxidants help keep them under control by limiting the damage to your cells. Each type of antioxidant works to either prevent the cells from reproducing or stop them after they have started. Vitamin C helps prevent the cycle from starting, while Vitamin E breaks it once it has started. Anti-oxidants can be found in fruits (berries, grapefruit, prunes, apples, cantaloupe, kiwi, etc) and vegetables (broccoli, cauliflower, carrots, asparagus, green peppers, pumpkin, squash, spinach, etc.)
ESSENTIAL FATTY ACID
Essential Fatty Acids are categorized in two main groups: Omega-3 and Omega-6. Omega-3s are used in the formation of cell walls, enabling them to be flexible and improving circulation and oxygen uptake. Omega-6s improve diabetic neuropathy, rheumatoid arthritis, and help in cancer treatment. Both types support the cardiovascular, reproductive, nervous and immune systems.Essential Fatty Acids also known as the good fats, are necessary fats that humans cannot produce on their own and therefore need to be obtained in their diet. The body needs Essential Fatty Acid to manufacture and repair cell membranes. They enable the cells to achieve their optimal nutrition while ridding themselves of harmful waste products. One of the main functions of Essential Fatty Acids is the production of lipid compounds, which help control heart rate, blood pressure, fertility and blood clotting. Essential Fatty Acids have a particular role in the proper growth of children’s neural development and maturation of sensory systems. Essential Fatty Acid deficiency and Omega 3/6 imbalance is linked with serious health problems such as cancer, heart attacks, asthma, stroke, diabetes, and obesity, among others.
FIBER
Functional fiber is isolated, non-digestible carbohydrates that have beneficial physiological effects in the human body. It is present in all plants that are eaten for food, including fruits, vegetables and grains. The total fiber is the sum of these two fibers. Fiber Soluble fiber partially dissolves in water, and can be found in oats, beans, peas, soybeans, apples, bananas, barley and some vegetables to name a few. Insoluble fiber does not dissolve in water and increases the movement of material thorough the digestive tract. Insoluble fiber can be found in whole wheat foods, bran, nuts, seeds, and in the skin of some fruits and vegetables. Fiber has been found to help the long-term complications from diabetes or prevent diabetes altogether, by keeping blood sugar levels under control.
PHYTOCHEMICALS
Phytochemicals with antioxidant activity can be found in onions, garlic, fruits, carrots, vegetables, and tea among others. In foods, phytochemicals impart taste, smell, colors, and other characteristics. In the body they can act as antioxidants, mimicking hormones, and suppressing the elements of diseases. They may also help reduce osteoporosis, stimulate certain enzymes (which can help reduce the risk of breast cancer) interfere and prevent the bond of pathogens to the cell walls of the human body. Phytochemicals are chemicals as flavonoids, phenols and terpenes, found in plants that are non-nutritive but have qualities that protect or prevent people from certain diseases. Most phytochemicals have antioxidant activity which helps reduce the risk of certain types of cancer. Foods high in phytochemicals are also important for wellness and fighting a cold. They have also been recently discovered to help fight cancer. The easiest way to add phytochemicals into a diet is by eating more fruits and vegetables.
LEAN SOURCES OF PROTEIN
Proteins are the basis of the body’s structures (e.g. muscles, skin, and hair). The body does not store protein, and uses it to build and repair tissues, make enzymes and hormones. The body requires amino acids to produce new proteins (protein retention) and to replace damaged proteins (maintenance). Excess amino acids are discarded, typically in the urine. For all animals, some amino acids essential (the body cannot produce them internally) and some are non-essential (the body can produce them from other nitrogen-containing compounds). About twenty amino acids are found in the human body, and about ten of these are essential, and must be included in the diet. A diet that contains adequate amounts of amino acids (especially those that are essential) is particularly important when there is greater need: in early development and maturation, pregnancy, lactation, or injury. A complete protein source contains all the essential amino acids; an incomplete protein source lacks one or more of the essential amino acids. It is possible to combine two incomplete protein sources (e.g. rice and beans) to make a complete protein source. Sources of dietary protein include meat, tofu and other soy products, eggs, grain, and legumes, and dairy products such and milk and cheese.
LOW GLYCEMIC CARBOHYDRATES
The speed at which glucose is absorbed after a person eats food, the height the blood glucose rises, and how quickly it returns back to normal is referred to as the glycemic response. The ideal response would be for a slow absorption, a modest rise in blood glucose, and a smooth return to the normal state, referred to as a low glycemic response. A high glycemic response would include quick absorption, a surge in blood glucose, and an overreaction that plunges glucose levels below normal. The rate at which the body absorbs glucose is particularly important to people who have diabetes. Different foods have different effects on blood glucose and this effect can be measured by the glycemic index. The index is a method of classifying foods according to their potential to raise blood glucose. Some low glycemic carbohydrates include breads with whole grains, stone ground flour or sourdough, whole wheat pasts, vegetables (artichoke, asparagus, broccoli, cauliflower, peas, green beans, spinach, peppers, zucchini, squash, etc.,) fruits (cherries, plums, grapefruit, peaches, apricots, apples, pears, etc.,) low-fat milk products (milk, yogurt,) peanuts, snow peas, chickpeas, and beans.
No comments:
Post a Comment