MSN Health and Fitness has fitness, nutrition and medical information for men and women that will help you get active, eat right and improve your overall wellbeing. Research paleo diet and you will see that it is greatly considered a bad idea based off inaccurate theory. Red meat and eggs high in cholesterol good cancer. Macro And Micronutrients: What They Are And Why We Need Them. How Does Digestion Work and How Can I Improve Mine? Why do we need to eat fibre? It used to be called “roughage”, and people tried to get rid of it. Now we have heard plenty about it, but why do we need fibre in. Why Do We Need Vitamins And Minerals? The Answer Will Surprise You. Vitamins are complex organic molecules that are required to carry out and maintain the normal functions of our body. Minerals are the basic components of all matter, and are essential in building the body cells. Therefore, minerals are called building blocks of the body. The body needs vitamins and minerals in order to grow and develop. Each vitamin and mineral has a specific role to play in the human body. It is very important to first understand how our body works. Every day, our body manufactures 2. Every 1- 3 months, our skin regenerates, and our bone structure is destroyed and rebuilt within 9. Thus, to carry out this constant major rebuilding of the body, minerals and vitamins are very essential. The exact nature of their importance is explained below. Benefits of Vitamins. Vitamins are divided into two types: fat- soluble and water- soluble. Fat- soluble vitamins are stored in the fat tissues and liver. They can remain in the body for up to 6 months. When the body requires these minerals, they are transported to the area of requirement, within the body, with help of special carriers. The fat- soluble vitamins include vitamin A, D, E, and K. On the other hand, water- soluble vitamins are not stored in the body like the fat- soluble ones. They travel in the bloodstream and need to be replenished every day. Water soluble vitamins include the vitamin B group and vitamin C. Overall, vitamins have a specific role to play in the natural wear and tear of the body. There are many benefits that have a major impact on our overall health. The various benefits of each vitamin are as follows: Vitamin A: It helps in keeping the skin and hair healthy. It also prevents blindness. It is a powerful antioxidant and keeps the immune system healthy. It is also essential for bone growth. Vitamin B: It is a large family of vitamins. The different members of this large family are vitamin B1. B1, B2, B3, B6, niacin, biotin, folic acid, and pantothenic acid. Vitamin B is important for cell repair, digestion, and production of energy. It is also essential for normal production of red blood cells. Vitamin C: It helps in the reduction of cholesterol levels and regulation of blood pressure. Iron is absorbed in the body with the help of vitamin C. It plays a major role in blood coagulation, clotting, and wound healing, and hence, it is very important for maintaining a healthy immune system. Vitamin C helps the body fight against any pathogenic infection or illness. It also aids in collagen formation. It is the most powerful antioxidant. Vitamin D: It is crucial for the development and maintenance of healthy bones and for the prevention of osteoporosis. It is also important for strong and healthy teeth. It also regulates the production of melanin (skin pigment) and melatonin (sleep hormone). Vitamin E: Vitamin E is essential for growth of the body. It helps in maintaining healthy cells and tissues. It also promotes healthy functioning of eyes, liver, and skin. It plays a major role in the prevention of external damage to the lungs by air pollutants. It is also important in the production of red blood corpuscles. It prevents prostate cancer and heart disease. It plays a major role in the development of the immune system. It protects the DNA, fats, cell membranes, and enzymes from damage. Vitamin E also acts as an anti- blood clotting agent. Vitamin K: Last but not the least, vitamin K helps in prevention of Alzheimer's disease in old people. It is very important in blood clotting in case of bleeding. I love hearing people swear that fat is the enemy, sugar is the enemy, carbs are the enemy. You have to find what works for you. For me, hi protein low carbs makes. It also helps in proper functioning of the kidney and in bone calcification. Benefits of Minerals. Minerals are as important as vitamins in the development of our body. They are known as the 'spark of life' as they have a multi- functional role in our body. They are found in cells, tissues, and organs, in fact, the entire body. There are two types of minerals - essential minerals and trace elements. The kind of sugar we eat too much of is known as "free sugars". Free sugars are any sugars added to food or drinks, or found naturally in honey, syrups and. Posted in Cholesterol, Cooking, Diabetes, Men's Corner, Men's Health, Metabolism, Paleo Diet Blog Articles, Weight Loss, Women's Corner, Women's Health The Mediterranean diet is one that has managed to maintain popularity through changing fads, and for good reason. A number of studies have confirmed. The video above is a nice confirmation from the traditional media of the importance of vitamin D. However, they still get it wrong by. Essential minerals include calcium (Ca), iron (Fe), magnesium (Mg), phosphorous (P), potassium (K), sodium (Na), and sulfur (S). The trace elements are required in very minute quantities. They include boron (B), cobalt (Co), copper (C), chromium (Cr), fluoride (F), iodine (I), manganese (Mn), molybdenum (Mo), selenium (Se), silicon (Si), and zinc (Zn). Calcium: It helps in building strong bones and teeth. It is also essential for the functioning of the nervous system and muscles. It also acts as a conductor of electric impulses between nerve cells, in its ionic form. It also regulates various cellular processes and helps in the maintenance of the cellular structure, pressure, and function. Chromium: It is essential in increasing the effectiveness of insulin during metabolism. It regulates carbohydrate metabolism and plays a vital role in cholesterol and amino acid metabolism. Copper: Copper along with vitamin C is needed for healing wounds. It also plays a role in the formation of blood cells, due to its role in iron metabolism. It also regulates the formation of the melanin, bone, and connective tissues, and helps maintain the integrity of the myelin sheath of nerve fibers. Iodine: It plays an important role in the prevention of goiter. Iodine is required by the thyroid gland in order to carry out its metabolic functions effectively. It is an integral component of all the hormones produced by the thyroid, and hence, helps regulate the metabolic processes of the entire body. Iron: It is the most important component of blood (hemoglobin). Iron acts as an oxygen carrier, supplying it to the various parts of the body. It is also essential in the production of blood. Its also plays a vital role in tissue oxidation, respiration, and electron transport. Magnesium: Magnesium acts as an intermediate for utilization of carbohydrates, fats, and proteins in the body. It acts as an enzyme activator, and is an essential component of bones and cartilage. Manganese: Along with calcium, manganese is required for the production of sex hormones and development of the skeletal system. It is also vital in the regeneration of red blood cells and carbohydrate metabolism. Molybdenum: Molybdenum is very important as it helps in transporting iron from the liver into the body. Potassium: Potassium is necessary for building a healthy nervous system, heart, muscle and kidneys. It regulates intracellular osmotic pressure and acid- base balance. It is also required for glycogen and protein synthesis including glucose metabolism. Selenium: Selenium plays a role in maintaining the elasticity of the arteries and tissues. It also protects cellular tissues and membranes against oxidative damage. It has also been suggested to play a role in the absorption and retention of vitamin E. Zinc: Zinc is required for proper healing of the wounds. It plays an important role in lipid, protein, and carbohydrate metabolism. It is also involved in the synthesis and metabolism of nucleic acids (RNA) and proteins. Why Do We Need Vitamins and Minerals? Minerals play an important role in catalyzing or activating an enzyme in the body. If there is a deficiency of any mineral, it may lead to acute or chronic ailments. Decrease in potassium and magnesium may lead to heart attacks. Minerals help in prevention of osteoporosis, cancer, arthritis, goiter, gastrointestinal problems, periodontal disease and anemia. Potassium, sodium, iron and calcium phosphates are essential in nerve formations. Minerals are needed for controlling body fluids inside and outside the cells. The help in converting the food into energy. They also help the body in taking up vitamins and utilizing them to carry out various biological functions. If even a single mineral is deficient in the body, the normal functioning of the body gets hampered. Proteins, carbohydrates, fats, and vitamins are rendered useless if there are no minerals to catalyze the chemical molecules in the body. Thus, without minerals, the body cannot function normally. The above information proves that these essential compounds are an absolute necessity for building and maintaining a healthy and ailment- free body. Due to irregular eating habits and a junk food diet, people, especially children, are missing out on the essential vitamins and minerals necessary for growth and development. Thus, it is very important to maintain a healthy and balanced diet in order to obtain the necessary amounts of vitamins and minerals required by the body. There are many vitamin supplements available in the market to overcome vitamin deficiency. But one should keep in mind that an overdose of minerals or vitamins can also prove to be toxic to our body. Therefore, before starting on any vitamin and mineral tablets consult a medical practitioner for advice. So, next time you are asked to eat your salad, don't squirm; it's packed with minerals and vitamins! Why the Mediterranean Diet Is So Successful. By Dr. Mercola. The Mediterranean diet is one that has managed to maintain popularity through changing fads, and for good reason. A number of studies have confirmed its health benefits — most of which are likely due to it being low in sugars, moderate in protein and high in fresh fruits and vegetables, along with healthy fats. Contrary to popular belief, there's actually no single . The emphasis on fresh vegetables alone makes it far healthier than the standard American diet, which is very high in processed foods. Health Benefits Associated With a Mediterranean- Style Diet. Eating a Mediterranean- style diet has been linked to a number of health benefits, including. According to recent research, adult women who ate fresh fruits, vegetables and fish less than four days a week had double the risk of adult acne. In one study, women who closely followed a Mediterranean- style diet in their 5. Mediterranean Diet Linked to Healthier Brain. Overall, the Mediterranean diet is one of the best conventional diets for brain and heart health. For example, research has shown diets rich in healthy fats from nuts, avocados and olive oil may boost memory and cognition in older adults. Previous research has also suggested a Mediterranean diet may lower your odds of Alzheimer's disease, but it wasn't clear whether the diet was responsible, or if people who eat this way also make many other healthier lifestyle choices that decrease their risk. Those following a Mediterranean diet with supplemental nuts showed significant improvement in memory, while those who got supplemental olive oil experienced significantly improved cognition. The low- fat group, on the other hand, experienced a significant decrease in both memory and cognitive function. Older Adults Suffer Less Brain Shrinkage on Mediterranean Diet. More recently, scientists found that a Mediterranean- style diet also helps reduce age- related brain shrinkage in older adults. As reported by the LA Times: 1. Even though many in the Med- diet group were far from perfect in their adherence, the average brain- volume loss differed significantly between the two groups. After all, your brain is composed of at least 6. DHA, found in seafood such as clean fish and krill oil. That said, it's important to choose your seafood wisely. Good choices include smaller fatty fish like sardines, anchovies and herring. Many of these smaller fish also contain higher amounts of omega- 3, so it's a win- win. Wild- caught Alaskan salmon is another healthy choice. If you avoid fish, it's important to take a high- quality omega- 3 supplement such as krill oil. Research from the Mayo Clinic shows diets rich in carbohydrates are associated with an 8. Omega- 3 Is Important for Other Psychiatric Conditions as Well. Animal- based omega- 3 in combination with vitamin D has also been shown to improve cognitive function and behavior associated with certain psychiatric conditions, including ADHD, bipolar disorder and schizophrenia — in part by regulating your brain's serotonin levels. The omega- 3 fat EPA reduces inflammatory signaling molecules in your brain that inhibit serotonin release from presynaptic neurons, thereby boosting your serotonin levels. DHA — which is an important structural component of your brain cells — also has a beneficial influence on serotonin receptors by increasing their access to serotonin. What these three diets have in common is an emphasis on whole foods, particularly fresh fruits and vegetables, and at least SOME healthy fats. Considering the importance of eating real food, it's not so surprising that the DASH diet, Mediterranean diet and MIND diet rank No. Benefits of the DASH Diet. The DASH diet in particular has been shown to be quite effective for lowering your risk of hypertension. However, I believe the real reason for this effect is not due to the reduction in salt but rather the reduction in processed foods, which is high in fructose. As your insulin and leptin levels rise in response to net carbs, it causes your blood pressure to increase. One 2. 01. 0 study. Hg (stage 2 hypertension). Consuming 7. 4 grams or more of fructose per day also increased the risk of a 1. In fact, uric acid is a byproduct of fructose metabolism. So, by eliminating excess sugar and fructose from your diet, you effectively address root issues that contribute to high blood pressure. If you're insulin resistant (about 8. Americans are), have high blood pressure, diabetes, heart disease or other chronic disease, you'd be wise to limit your fructose to 1. As for the issue of salt (which the DASH diet restricts), it's important to realize that salt is actually essential for maintaining and regulating blood pressure. The key is to use the right kind of salt. Ideally, replace all processed table salt with a natural unprocessed version, such as Himalayan salt, which contains a variety of trace minerals your body actually needs. Part of the DASH diet's effectiveness for hypertension may also have to do with the fact that it focuses on vegetables, which helps improve your sodium- to- potassium ratio. Your body needs potassium to maintain proper p. H levels in your body fluids, and it plays an integral role in regulating your blood pressure. It's actually possible that potassium deficiency may be a greater contributor to hypertension than excess sodium (but not likely a greater factor than fructose). Fats are important for so many biological processes, especially those related to your brain and heart function. In the case of the latter, a Spanish trial,2. The participants had all been diagnosed with high risk of cardiovascular disease, but were asymptomatic at the outset of the study. Participants were followed for a median of 4. The volunteers were randomly divided into three groups (two intervention groups and one control): Mediterranean diet rich in fresh vegetables, fruits, seafood, whole grains and mono- unsaturated fats, very low in meat and dairy and supplemented with 3. Mediterranean diet (as above) supplemented with 5. Low- fat diet (control)There were no calorie restrictions for any of the groups, nor was physical activity promoted or required. Compliance with olive oil and nut consumption was tested via blood and urine analysis. The primary end point was a composite of myocardial infarction, stroke and death from cardiovascular causes. Secondary end points were stroke, myocardial infarction, death from cardiovascular causes and death from any cause. Remarkably, in less than five years, the two intervention groups achieved a 3. No wonder they felt the trial had to be stopped for ethical reasons! Sadly, low- fat diets remain among the most accepted diets in the medical community, both for weight management and cardiac health. There's no telling how many millions of people have prematurely died from this fatally flawed and scientifically- refuted advice. Are You Eating Enough Fish? That's the largest increase in seafood consumption in two decades, yet we still fall short of dietary recommendations, which call for 8 ounces of seafood per week. Ideally, aim for two to three servings of fish like salmon or sardines, anchovies, mackerel and herring each week, to obtain healthy levels of omega- 3. Avoid canned tuna, mackerel, swordfish, grouper, marlin, orange roughy, snapper and halibut, as they have some of the highestlevels of contamination. However, most fish contain only HALF of the protein found in beef and chicken, and this is actually a very good thing. While we do need protein for muscle, bone and hormone health, eating more than your body actually needs can stimulate your mammalian target of rapamycin (m. TOR) — a pathway that plays an important role in many cancers, among other things. In fact, Valter Longo, Ph. D.,3. 0 — a professor of biological science at the University of California and a well- known longevity researcher — believes the reduced protein content in fish may be one reason why the Mediterranean diet is linked to life extension and reduced risk for chronic disease. In essence, those who eat more fish than red meat automatically get far less protein, thereby preventing the excessive stimulation of m. TOR. For Health and Longevity, Be Sure to Optimize Your Omega- 3. If you do not eat this amount of fish on a weekly basis, consider taking a daily omega- 3 supplement such as krill oil. As for dosage, the amount of omega- 3s you need depends on your body size, age, health status, the type of omega- 3 and more. Your best bet is to get an omega- 3 index test. This test measures the omega- 3 in your red blood cells, which is really the only way to determine if you're getting enough from your diet or supplements. Your index should be above 8 percent. While there's no set recommended standard dose of omega- 3 fats, some health organizations recommend a daily dose of 2. EPA and DHA for healthy adults. Higher amounts (upwards of 1,0. EPA and DHA daily) are typically recommended for the prevention of memory loss, depression and heart disease. The American Dietetic Association and Dietitians of Canada recommend pregnant and lactating women (along with all adults) consume at least 5. EPA and DHA, daily. Other Vital Reasons Why Mediterranean- Style Diet Is a Good Choice. Aside from the important dietary components mentioned above, there are at least three other lifestyle factors that contribute to the benefits achieved by those actually living in the Mediterranean countries. The obvious one is that these are subtropical countries and most people are able to achieve a healthy level of sun exposure, as the opportunities to go outside with minimal clothing on are far more frequent than for most of us living in the U. S. The other two are related in that they are social variable. There is less reliance on cars and automated tasks that allow them to walk and be more active and mobile than many of us in the U. S. Additionally, there is an important social component to most meals that is typically not encountered in the U.
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