Nutrition
Introducing 3 Effective Diet Plans
Nutrition Guide
Micronutrients
What are micronutrients?
Vitamins and minerals are often called micronutrients because your body needs only minimal amounts of them. Yet failing to get even those small quantities virtually guarantees disease.
Deficiency problems
Scurvy
living for months without fresh fruits or vegetables (the main sources of vitamin C)causes the bleeding gums and listlessness of scurvy.
Blindness
An individual may become blind from vitamin A deficiency.
Rickets
A deficiency in vitamin D can cause rickets, a condition marked by soft, weak bones that can lead to skeletal deformities such as bowed legs.
Although they are all considered micronutrients, vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure.
Minerals
What are minerals?
Those elements found on earth and in foods that our bodies need to develop and function normally. Such as calcium, potassium, Iron, etc.
Vitamins
What are vitamins?
Vitamins are substances that our bodies need in small quantities for the proper functioning of its metabolism
Vitamin A:
Important for normal vision, the immune system, reproduction, and growth and development.
Magnesium:
Magnesium is related to improvements in blood pressure, mood, and blood sugar management, as well as a lower risk of developing health conditions such as heart disease
Vitamin B1
Required for energy, metabolism and important for nerve function.
Vitamin B2
Part of an enzyme needed for energy metabolism; important for normal vision and skin health
Vitamin B3
Important for the nervous system, digestive system, and skin health.
Pantothenic acid(B5)
Helps turn the food you eat into fat (the energy you need)
Biotin
improves hair health — including shine, volume, and scalp coverage in women who experience thinning hair
Pyridoxine (vitamin B6)
Helps make red blood cells
Folic Acid(B9)
Important in red blood cell formation and for healthy cell growth and function.
Cobalamin (vitamin B12)
Helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells.
Ascorbic acid (vitamin C)
Necessary for the growth, development and repair of all body tissues. An individual may become blind from vitamin C deficiency.
Vitamin D
Responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects. Loss of bone density, which can contribute to osteoporosis and fractures
Vitamin E
Vitamin E is a vitamin that dissolves in fat. It is found in many foods including vegetable oils, cereals, meat, poultry, eggs, and fruits. Vitamin E is an important vitamin required for the proper function of many organs in the body. It is also an antioxidant.
Vitamin K
Helping the blood clot, preventing excessive bleeding. Unlike many other vitamins, vitamin K is not typically used as a dietary supplement. Vitamin K is actually a group of compounds. The most important of these compounds appears to be vitamin K1 and vitamin K2. Vitamin K1 is obtained from leafy greens and some other vegetables. Vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs, and synthesized by bacteria.
The 5 most important organs
Stomach: Breaks down food through enzymes and secreted acid. The organ contracts to enhance digestion.
Liver: The largest detoxifier and drug metabolizer of the body. Secretes bile, which helps us digest fats. Also involved in making proteins which is important to prevent blood clots.
Lungs: These help oxygen from the air into the body. They allow your body to get rid of carbon dioxide. (Which plants need and in return they provide us with oxygen.)
Heart: Pumps blood into the entire body. It allows for cells to be supplied with important nutrients and oxygen.
Brain: The brain receives and interprets information from the body and surroundings. It interprets inputs such as odors, light, sound, pain. It also helps with breathing and maintaining blood pressure.
Top 10 power foods
Power foods are packed with nutrients, they are whole foods.
Spinach- spinach is high on calcium and can prevent cancer.
Carbs vs fats
Fats are the slowest source of energy but the most energy-efficient form of food. Each gram of fat supplies the body with about 9 calories, more than twice that supplied by proteins or carbohydrates. Because fats are such an efficient form of energy, the body stores any excess energy as fat.
The goal should be a well-balanced diet that provides enough, but not too much, of each nutrient that we need
To lower blood sugar, count carbs
High blood sugar may be a sign of diabetes or prediabetes, which can lead to a slew of health problems. If you have been told by a health care professional that your blood sugar levels are problematic—or that you have diabetes—changing your eating habits should be a major part of your prevention and management plan
For heart health, reduce fat
A single gram of fat provides nine calories, so lowering fat intake is an efficient way to cut down on total calories. As you know by now, reducing overall calories is key for weight loss, but reducing fat, specifically, has other added benefits. For starters, some fats may increase risk for heart disease. For those with diabetes, evidence suggests that a low-fat diet may help your cells more effectively absorb sugar (glucose) for energy.
For weight loss, focus on total calories
If you’re aiming to shed weight, Benavides says looking at your total caloric intake may have the biggest impact.
Fiber
Fiber is what helps move food through the digestive system, but it's not digested. There's two types of fiber: 'soluble' and 'insoluble'.
What's the difference between soluble and insoluble fiber?
Loose weight
There are many ways to loose weight you can start any of the 3 diets displayed above, paired with a good training plan is more then enough. Body fat is calories in vs calories out.
Fasting
What is fasting?
Fasting means you stop eating completely, or almost completely, for a certain stretch of time. A fast usually lasts from 12 to 24 hours, but some types continue for days at a time. it's not eating at all, or severely cutting back, for a certain amount of time. In some cases, you may be allowed water, tea, and coffee or even a small amount of food during the “fasting period.”
Fasting is common to just about every major religious tradition, like Buddhism, Christianity, Hinduism, Islam, and Judaism. In ancient Greece, Hippocrates believed it helped the body heal itself. During Ramadan, many Muslims fast from dawn to sunset, every day for a month. This has provided scientists with quite a bit of information about what happens to your body when you fast, and the news is mostly good. But after a few days, the hunger usually gets better. Fasting is different from dieting in that it's not about trimming calories or a certain type of food. Fasting isn't likely to hurt you if you're a healthy adult, whether your weight is normal or you're heavier. Still, your body needs good nutrition and fuel to thrive. So make sure to talk to your doctor first, especially if you have health problems or take any kind of medication , avoid at all costs if pregnant or breast feeding.
Types of Intermittent Fasting
This is an off-and-on type of fasting. There are three main types that doctors have studied and people have used for weight loss and improved health:
Time-restricted feeding
Alternate-day fasting
Modified fasting
Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule. Research shows that intermittent fasting is a way to manage your weight and prevent or even reverse some forms of disease. The neat thing about fasting is everyone already does a daily fast.
Every night, when you go to bed, you stop eating for between 6 and 8 hours (depending on how long you sleep). if you get up at 6 a.m. and eat by 7 a.m., you can eat a big breakfast and a moderately-large lunch, as long as you stop eating by 3 p.m. (eat everything you're going to eat for the day inside of 8 hours)Alternatively, you can skip breakfast and eat lunch at noon, and dinner sometime before 8 p.m.
Benefits of intermitted fasting
insulin sensivity
weight loss
better concentration
lower cholesterol
better sleep
reduce inflammation
mindful eating habits
better immunity
delayed aging
better skin
blood pressure
When done correctly, you shouldn't feel deprived from extended periods of fasting. You may initially feel a little hungry, but most people report having more energy during the fast.