Health Nutrition & Nutritional Advice For Health and Wellbeing

It is possible to spend hours, days or even months or years trying to understand nutrition, how it connects to you individually and how you can improve your own diet and well-being through it!

Most of us want to lose weight, look younger, feel better and stay healthy in order to improve our vitality and overall health. We read countless articles and news about what the new superfood is and why we need it. But have you really ever understood? Have you ever really understood what a vitamin is, or a mineral, or an antioxidant, or a free radical, why we all need them (or not), and what effects it can have if we don’t have them?

As a human being, whether you like it or not, you will change with age, stress, environment and circumstances, which means what you need nutritionally must also change! On top of that, retaining unwanted toxins from stressful situations and life itself accumulate to make a difference in how we feel and what we look like.

So what is this article about? In this article, I want to explain, as simply as possible, why healthy nutrition is vital for your life, your well-being, your energy, your appearance, your children and your future; what vitamins and minerals really are and why we need them; how the environment affects us (whether we like it or not) and what you can do to improve your health and well-being on an individual level.

What is healthy nutrition?
Healthy nutrition is about looking at what you eat as a way to improve your health. It’s understanding that you are what you eat, so it only makes sense to optimize your diet to make the most of your true health potential!

Going a little further, then, we see that poor nutrition could be detrimental to our health and prevent us from reaching our true possibilities both emotionally and physically! As intelligent humans (really!), we have vital choices regarding our own health through what we consume? We are becoming more and more aware that food and nutrition really are the key to true potential for health and well-being.

What is a vitamin?
Vitamins are essential micronutrients for human nutrition. Most vitamins cannot be made by the human body and therefore must be obtained through foods and supplements. Some vitamins are fat soluble and some are water soluble.

Fat-soluble vitamins are mainly found in fatty foods such as animal fats, vegetable oils, dairy products, liver and fatty fish. These fats are stored in the liver and adipose tissue for future use and there when you need them. These vitamins are vitamins A, D, E, and K. Too many fat-soluble vitamins could be harmful.

Water-soluble vitamins are found in fruits, vegetables and grains. Unlike fat-soluble vitamins, they can be destroyed by heat or exposure to air; they can also be lost in the water used for cooking (which is why some everyday raw foods can actually boost your vitamin intake and therefore your health potential). This means that cooked foods, especially boiled foods, will lose a lot of these vitamins, the best way to retain as many vitamins as possible inside the food is to eat raw, lightly sauté or steam, grill gently or heat over very high heat. low temperature for a longer period of time, one of them will help contain the water-soluble vitamins much more.

The water-soluble vitamins are: vitamin B6, B12, C, biotin, folic acid, niacin, pantothenic acid and riboflavin and thiamin.

What are minerals?
Minerals are essential nutrients that our body needs, in varying amounts, to function optimally. Mineral nutrients are made up of two categories: the major essential elements which are: calcium, phosphorus, magnesium, iron, iodine and potassium; and trace elements such as: copper, cobalt, manganese, fluorine, iodine, chromium, selenium and zinc. All of these must be supplied in our diet because the body is unable to make its own and can only maintain its mineral balance for short periods.
Minerals can be found in varying amounts in a variety of foods such as meat, cereals (i.e. bread), fish, dairy products, vegetables, fruits (especially fruits nuts) and nuts.

Minerals are needed for three main reasons, a) to build strong bones and teeth, b) to control bodily fluids in and out of cells, and c) to turn the food we eat into energy. .
Trace minerals are also essential nutrients that your body needs to function properly, but they are needed in much lower amounts. Trace elements are found in small amounts in a variety of foods such as meat, fish, cereals, milk and dairy products, vegetables and nuts.

What is a free radical?
Free radicals are produced, like it or not, as a result of normal life and bodily functions such as breathing and it is usual for the body’s natural defense system to neutralize the free radicals that are produced. With this process of making and getting rid of, it means that most of the time the free radicals are unable to cause much damage as the body is still dealing with them, but there are times when the free radicals can overwhelm the mechanisms of defense of our body and can therefore cause damage to cells which can lead to illnesses and ailments.

Times when this can happen can be due to high levels of stress, excessive alcohol consumption, shock and injury, exposure to UV rays, death, divorce, travel (especially over long distances) and exposure to pollutants.

But all is not lost! It is increasingly accepted, studied and proven that healthy nutrition can and does play an important role in protecting against free radical damage when we treat free radicals with antioxidants.

What is an antioxidant?
An antioxidant is the body’s natural defense against free radical damage, in other words, what we need to prevent free radicals from damaging our cells!

If you just consider the good and the bad, antioxidants are good and free radicals are bad. Antioxidants are our friends and are obtained through our diet! This is of course why we need to be more and more aware of what we eat and what we need to get out of our diet. Some of the antioxidants we need are vitamins C and E, selenium and beta-carotene, these can help prevent damage to cells in our body and also repair the damage already done!

Antioxidants are knights in shining armor, aren’t they? They fight and overcome the attack of free radicals and therefore prevent us from aging too quickly or from unnecessary diseases!

Although antioxidants are produced naturally in the body, they can be depleted due to circumstances, diet, stress and unfortunately with age. Eating plenty of fruits and vegetables, whole grains, and nuts can provide all the antioxidants your body needs.

So you see – nutrition and health are intertwined aren’t they – even if you just want to slow down your aging process. Avoiding unnecessary diseases and illnesses must definitely be at the top of the list and triggering a need to want to improve your health and life through your diet!

I don’t think you need to get anal or boring, believe me, but below I list the best foods that can improve your life for you! BUT – remember that you must use your own instincts and intuition to feel and know what works well for you! What is good for the goose is not good for the gander!

With carrots, spinach, greens, dried apricots, watercress, tomatoes, mango, red and yellow peppers
B’s Grains, currants, green leafy vegetables, wheat germ, mushrooms, avocado, banana, nuts, green vegetables, yeast and soy for B12 (or a supplement for B12)
C Green leafy vegetables, Broccoli, Cabbage, Green peppers, Parsley, Potatoes, Frozen peas, Oranges, Black currants
D SUN ON SKIN – fortified cereal or soy milk, non-hydrogenated margarine
E Olive oil, peppers, tomatoes, wheat germ, tahini, nuts and seeds, avocados
K Green leafy vegetables, seaweed, kelp, blackstrap molasses, lentils, peas

IRON Tofu, beans and legumes, spinach, cabbage, wheat germ, whole grains, parsley, prunes and dates, dried apricots, pumpkin seeds, millet, greenstrap molasses
CALCIUM Tofu, tahini, green leafy vegetables, parsley, watercress, broccoli, rutabaga, almonds, brazil, figs, soy milk (enriched)
ZINC Whole grains, brown rice, lentils, pumpkin seeds, sesame seeds, almonds, wheat germ, tofu
IODINE Seaweed, kelp, green leafy vegetables
MAGNESIUM Green leafy vegetables, soybeans, cashews, almonds, broccoli, whole grains, wheat germ, bananas, prunes
PHOSPHORUS, whole grains, wheat germ, pinto beans, chickpeas, pumpkin seeds
SELENIUM & potatoes, yeast extract, Brazil nuts, strawberries, tomatoes and many more
POTASSIUM fruits and vegetables…

Others may include fluoride, copper, cobalt, chromium and manganese – all of which would be abundant in a healthy, balanced diet!

On top of that you have oils, proteins, carbs and fiber – but that’s another article!

Good food, research and life!

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