How do we define having a happy healthy body?
When your body is free from the effects of artificial additives, toxic environmental situations, and good health means more than just freedom from illness and diseases. You will be in happy mood, when you are healthy, relieve of stress, anxiety and depression.
A true healthy body will sleep well; awake refreshed, confident, fully energised, a sense of vitality and ability to experience pleasure, joy, occasional pain or discomfort without being overwhelmed throughout the day.
Getting junks and rubbish out of our lives and installing lots of beneficial stuff is a good head start on the road to a healthy, happy body. It is important to learn how to eat and what is good for us, and need guidance because we are often are unaware or misinformed regarding what our bodies really need to feed on.
People ought to have knowledge about nutrition foods in order to dispel some of the many food myths that may confused you in the past and to be lifted to a healthy level.
Among all the nutritional factors, there are six of them (mentioned below) which are considered essential, this means that if we do not get all of them somewhere in our diet, one may cease to live.1. Protein2. Fats3. Carbohydrates4. Vitamins5. Minerals6.
WaterOur healthy body must have these nutrients to perform well as you digest food, fight off disease, use of muscles, repair damaged tissue and grow healthy new tissue. For these and hundreds of other daily activities, the six essentials really are not only to be recommended but absolutely needed.
Read about these vitamins and their sources;Vitamins are essential body-building elements and play an important role in the prevention of illness, the best source of nutrients comes from fruits and vegetables but if overexposed to air, heat and light can be destroyed.
Vitamin ABest sources – fish, cabbage, carrot, celery, dandelions, spinach, water cress, orange
Function – Aids skin, eyes, liver, bone growth, kidney, muscles, lungs, and heart function
Vitamin Thiamine B1Best sources – brewer’s yeast, whole grain, wheat germ
Function – helps build and nurture cells, breaks down carbohydrates
Vitamin Riboflavin B2Best sources – Brewer’s yeast, whole grain, wheat germ
Function - Helps carry hydrogen and oxygen through the body
Vitamin Niacin B3Best sources – Brewer’s yeast, whole grains, wheat germ
Function – Affects the skin, nerves, digestion, and vision
Vitamin Pyridoxine B6Best sources – Brewer’s yeast, whole grain, wheat germ, potatoes, green, leafy vegetables
Function – Helps build blood cells and control cholesterol, which in excessive amounts can cause a blockage in blood flow and lead to hardening of arteries
Vitamin B 12Best sources – Many nutrition books claim that animal proteins are the only source for this vitamin however, large amounts can be obtained from micro algae like spirulins and chlorella as well as from dairy products
Function – Essential for normal functioning of all cells, particularly bone marrow, the nervous system, and the digestive system, needed for red blood cell formation.
Vitamin BiotinBest sources – Brewer’s yeast, germ wheat
Function – Essential in the formation of nucleic, acid and glycogen, is required in the synthesis of several of the non essential amino acids, which are building blocks of protein
Vitamin Pantothenic acidBest sources – Tomatoes, nuts, potatoes, green vegetables, and molasses
Function – Helps to maintain blood sugar and to resist body stress
Vitamin Folic AcidBest sources – green, leafy vegetables, brewer’s yeast
Function – spark action from vitamins A, D, E, and K, also affects the liver, kidneys, and blood
Vitamin CBest sources – Lemon, orange, grapefruit, green peppers, tomatoes, berries, rose hips, water cress
Function – Helps from red blood cells, protects and promotes bone and tissue growth, and builds the body’s resistance to disease, act a as a catalyst to spark action of other vitamins
Vitamin D Best sources – Cod liver oil
Function – Helps preserve calcium and phosphorus in the blood, nourishes the blood
Vitamin EBest sources – Green, leafy vegetables, wheat germ, vegetable oils, nuts, whole grain Function – Breaks up cholesterol, is a healing agent, increase stamina
Vitamin F (essential fatty acids)Best sources – Pumpkin seeds, sunflower seeds, other nuts
Function – Keeps tissue functioning
Vitamin KBest sources – Water cress, cabbage and other green vegetables
Function – Helps clotting of blood
Read about these minerals and their sourcesMinerals are the essential building materials of body and were recognized as essential to human nutrition long before vitamins were discovered.
Although vitamins are used by the body in relatively small amounts, many minerals are needed in quantities of one gram or more. Minerals are more important in our diets than many people realise, and most diets are seriously deficient in them.
Neither muscles nor nerves can function properly unless they are bathed in tissue fluids that contain certain amounts of mineral salts.
Minerals - CalciumBest sources – Dairy products, dark-green vegetables, nuts, beans, and seeds
Function – Develop bones and teeth; assist in the movement of muscles and clotting of blood
Minerals - ChlorideBest sources – Kelp and other sea vegetables
Function – Though seldom discussed, a part of hydrochloric acid, which is used in digestion, also affects muscle functioning and provide life sustaining elements
Minerals - ChromiumBest sources – Brewer’s yeast
Function – Increase the effectiveness of insulin and stimulates the enzyme involved in glucose metabolism
Minerals - CobaltBest sources - soybeansFunction – Essential for the formation of vitamin B12Minerals - CopperBest sources – Green, leafy vegetables
Function – An essential mineral found in all body tissues, though very little is required
Minerals - IodineBest sources – Kelp, sea vegetables, turnip tops
Function – Was first nutrient considered essential to human beings, affects the thyroid gland and many metabolic functions of the body
Minerals - IronBest sources – Molasses, green, leafy vegetables, sea vegetables, raisins, apricots
Function – Provides oxygen and helps it to be utilised by the body
Minerals - MagnesiumBest sources – Soy flour, whole wheat, brown rice, nuts, beans, molasses
Function – Stimulates brain impulses and muscle contractions, affect the glands
Minerals - Phosphorus Best sources – Beans, soy flour, whole wheat
Function – Has more function than any other mineral, including the formation of strong bones
Minerals - PotassiumBest sources – Bananas, orange, green, leafy vegetables, nuts, beans
Function – Stimulates nerve impulses for muscle contraction, helps maintain water balance and distribution, necessary for healthy function of the adrenal glands
Minerals - SeleniumBest sources – Brewer’s yeastFunction – Serves as an anti-oxidant and is believe to be a cancer prevention agentMinerals - SodiumBest sources – Celery, kelp, and other sea vegetables
Function – Works with chloride to regulate the pH balance of body fluids
Minerals - sulphurBest sources – wheat germ, beans, cheese, peanut, garlic
Function – Maintain sugar level in the blood, affects the hair and all cells
Minerals - ZincBest sources – Pumpkin seeds, beans (especially lentils) peas, spinach
Function – Is a component of insulin, stimulates the enzymes involved in digestion and metabolism
Additional minerals that have a place in nutrition are vanadium, molybdenum, nickel, tin, silicon, aluminium. Mineral that have no known requirement and can be toxic include cadmium, lead, and mercury.
Read about carcinogens associated with consumption of meatCarcinogens - ArsenicSource – Added to hog and poultry feedEffects – Associated with cancer of liver
Carcinogens – Benzo (a) pyreneSource – Charcoal broiling of steaks
Effect – Produces stomach cancer and leukaemia in laboratory animals; may be transmitted to foetus by pregnant mothers
Carcinogens – Cancerous tissueSource – Meat containing cancerous grow tissue which that has been overlooked or inadequately excised
Effects – suspected of carcinogen thesis
Carcinogens – Diethylstilbestrol (DES) and other hormones Source – Administered to cattle to promote growth and regular sexual activity
Effects – Produces renal cancer in laboratory mice; associated with virginal cancer in woman whose mothers had been treated with DESCarcinogens – Leukaemia virusSource – Meat from poultry and cattle harbouring the virusEffects – suspected of causing human leukaemia
Carcinogens - MalenaldehydeSource – Oxidation of polyunsaturated fatty acid
Effects – Produce cancer in laboratory animals
Carcinogens - MethlycholanthreneSource – High- temperature heating of animal fat
Effects – Predisposes laboratory animals to cancer; may be transmitted to foetus by pregnant mother
Carcinogens - NitrosaminesSource – Reaction of sodium nitrite in cured meats with urea or amines produced by degradation of process
Effects – Produces various types of cancer in laboratory animals; may be transmitted to foetus by pregnant mothers
Carcinogens - PesticidesSource – Ingestion and accumulation in animal tissues through consumption of contaminated forage and grains
Effects – Produce cancer in laboratory mice
One of the best ways to obtain high-quality protein without the body-polluting factors is to eat combinations of grains and beans along with some low fat milk products.
Some people may be allergic or sensitive to all milk products and as for such individuals soy milk or goat’s milk can serve as adequate replacement, try experiencing different types of low-fat milk to check which really suits your taste.Read this issue and replenish your HEALTH.