A Picture Showing Nutrients

The Beginner’s Guide to Nutrients and What They Do

Food has nutrients. We need our vitamins. These are all things we know, but in many cases, don’t understand. Not understanding something, however, doesn’t change the effect it has on your health. Before cigarettes were known carcinogens, they were widely used and accepted within society. In fact, the only reason groups advocated against cigarettes was due to the belief that smoking would lead to alcohol consumption. Today, we know better.

Our diet is very similar in that regard. We can put in whatever we like into our bodies, but it is only through knowledge and education can we make smart choices for the betterment of our health. Saturated fats, foods high in salt, sugar, and even dairy products can all negatively impact our health, and we know this. We know about cholesterol, about the dangers of diabetes, and even about hypertension and how fatty foods could lead to heart attack or stroke. We seem to be very well versed in the habits that can hurt us, but we are less knowledgeable about the good habits that can help sustain a long and happy life.

Knowing about vitamins, their purpose, and where you can get them is a great way to improve your health. Cutting out unhealthy foods and vices is a perfect first step, but your body needs nutrients to survive and to thrive. Follow this beginner’s guide, and you’ll be well on your way to customizing a diet that is perfect for you and your lifestyle.

Differentiating Nutrients

There are thirteen essential vitamins which are necessary for your body’s survival. These are Vitamin A, C, D, E, K, Thiamine, Riboflavin, Niacin, Pantothenic Acid, Biotin, Vitamin B6, Cyanocobalamin, and Folate or Folic Acid. Vitamins and nutrients, however, do not go hand in hand. Your body also needs fiber, minerals, proteins, antioxidants, water and more to thrive. The components of a healthy diet are diverse, and it is only through a balanced diet can you achieve optimal health

How Our Bodies Store Vitamins

The first thing to understand is that there are two categories of vitamins, fat-soluble and water-soluble. Water-soluble vitamins are absorbed by the body on a needs basis, meaning that if you don’t need that vitamin at the time of digestion, your body will pass the vitamin through your urine. Fat-soluble vitamins are those that can be stored in the body’s fatty tissues and then used at a later date. The only water-soluble vitamin that is stored by the body is B12, which is stored in the liver.

What Vitamins Are and What They Do

Vitamins benefit the body in their own way. From bone strength to vision, each vitamin has an important part to play. Getting enough of each vitamin is key to a long and healthy life and can be found predominately in fruits and vegetables. You have to be careful, however, as vitamin overdose is an issue, and can cause serious health concerns. Vitamin D overdose, for instance, can result in kidney damage. Thankfully, vitamin overdose is extremely difficult to achieve. Eat regularly and stick to one vitamin supplement per day, and you shouldn’t exceed vitamin the threshold.

What Minerals Are and What They Do

Minerals are found in food (and vitamin supplements) and are used by the body for a multitude of reasons. Calcium helps build bones; iron is needed for your blood; zinc is a part of cell regeneration, and so on. All minerals have their functions and are all needed in trace amounts to promote your body’s health.

What Carbohydrates and Fats Are and What They Do

Your body needs to eat. It burns energy, and it needs to replace that energy. You cannot live from minerals and vitamins alone, which is where carbohydrates and fats come into play. The majority of your caloric intake should come from carbohydrates (45%-65%) and the rest from fats and proteins. Carbohydrates are the nutrients that provide your body with energy, whereas fats and proteins help your body absorb the vitamins and minerals that it needs as well as maintain cell function. Not all carbohydrates are the same, just as not all fats are the same.

Superfoods and Their Benefits

Superfoods are those options that are rich in a variety of nutrients. The idea is that if you eat more superfoods, you can get all the nutrients that your body needs in order to thrive. Knowing which foods are classed as superfoods and what they do for your health can help you choose the options that are right for you. Superfoods further don’t necessarily have to be consumed, either. The Maca root is rich in nutrients, including protein, vitamin C, copper, iron, potassium, B6, and Manganese. Rather than eating the Maca root, however, you would commonly find it in powder form. Isula Nature Maca tablets can be taken quickly, or you could add the powder format into a smoothie instead.

Creating A Custom Dietary Plan

There are too many components to a healthy diet to name them all. Micronutrients like vitamins and minerals are very easy to supplement, either with a diet change or with tablets. Macronutrients like proteins (which are the building blocks of major components like your bones, muscles, skin, hair, and nails) are needed in large supply. Simply eating large quantities of these macronutrients, however, isn’t beneficial. A few ounces throughout the day is all a body needs in order to be healthy and happy, but if you want to improve your health, it’s best to not look at increasing your consumption but improving where you get your protein (and other nutrients) from.

Foods that come with saturated fats, for instance, will only go on to clog your arteries and put a strain on your cardiovascular system. Eating foods high in protein that contain monounsaturated and polyunsaturated fats is a much better choice. You can make the differentiation easily, as trans and saturated fats are typically solid at room temperature.

Creating the perfect diet for you will require you to listen to your body and even to your doctor, who can help steer you in the right direction. Eat well, after all, and you’ll lead a happier, healthier life.


good care of health

Tips To Help You Keep A Healthy Body

Our bodies are an amazing structure that will function properly as long as they are treated nicely and looked after in order to maintain optimal health. Sometimes our bodies try to send us signals letting us know that they are not being treated in the best way and consequently people are prone to injuries or sicknesses due to the lack of care. Taking care of our bodies should take place both on the inside and outside. It is important to keep track of the foods that we eat. The amount of time that we relax and exercise is also a vital aspect of a healthy body. For example, people may need to use beauty products to protect their external layers of the skin and take regular vitamins.

Many people do not realize that it is possible to stay away from colds and illnesses if they take good care of their bodies and they keep them healthy all year long. There are cases when keeping a healthy body is not that easy, for example genetically transmitted illnesses. In order to live a longer and healthier life in our bodies, people can take into consideration the following tips.

Eat Well

Our bodies use food to function properly, just like a machine. High-quality fuel will make your car last longer and work in the most efficient way. So will the human body. These days people are encouraged more and more to stick to a healthy diet. What does a healthy diet consist of, however? The answer is very simple in this case: real food. People should eat meat, fish, eggs, vegetables, fruits and nuts in order to keep a healthy body. Adopting a healthy diet will work wonders for our bodies, both on the inside and outside. Fresh food does not contain chemicals that could react badly with our organs and has negative impacts on our mood.

Exercise Each Day

Including a workout or a few minutes of exercises in our daily activities is an essential aspect for every individual. Working out makes you feel good, lifts up your spirits, helps you keep in shape, eliminates toxins and allows you to live longer. Our bodies need to move so they are able to function properly and prevent illnesses. Exercise allows us to stay active and enjoy life to the fullest. Even a quick workout a day is enough to keep your body healthy and lower blood sugar.

Keep Informed about Diseases

Even though everyone is aiming to keep away from diseases and illnesses, it is good to keep informed about them. It’s worthwhile educating yourself about the ways you can try to prevent diseases, or what to do if you ever contract one. In certain situations, people might want to be by their ill friend’s side. People who are suffering from a chronic disease, such as Mesothelioma, can get help here. It’s an organization that specializes in helping people who have cancer to find answers to their questions, learn more about their disease, get advice from professionals and connect with people who are going through similar problems.

Hydrate properly

Water is essential for our bodies. It helps us by carrying nutrients and oxygen to cells. This fluid is an essential when it comes to keeping the health of our body. It vital it’s consumed in great quantities both during the summer and winter. Keeping hydrated helps your skin stay glowing, prevents headaches and makes us feel fresher all day long. So many people are ignoring this amazing fluid. People who aim to drink more water on a daily basis can find a few tips that will ensure a hydrated and ultimately very healthy body. Another good tip that will allow you to keep hydrated all day long is to make sure you drink a glass of water every hour.

Sleep

Sleep is a truly important aspect when it comes to looking after our body and its health. The quantity of sleep we get during the night can influence the way our body works because our body is usually able to regenerate during the night. Usually, people should aim for at least 6 to 8 hours of sleep each night. To be able to relax and sleep well all night long, it is good to stay away from phones or devices that have bright screens a few hours before going to bed. Reading a book, listening to calming music or meditating are good ways of getting in the mood to sleep. On the other hand, warm milk or relaxing teas, such as chamomile or lemon balm, are good alternatives for those who prefer a warm drink before going to bed.

Listen to Your Body

People should always listen to the signals and warnings their bodies are transmitting them. If you’re listening carefully, you will be able to decipher the warnings transmitted by our bodies. In some cases, it can mean that one needs more of something, such as sleep, or the opposite. As mentioned before, the human body can regenerate itself. At the same time, it can send us signals that are supposed to make us aware that the body might be suffering from a physical, mental or emotional problem. It’s important you are able to recognize these warnings and take the necessary steps to make them feel better, for example, aches can be a sign that our body needs more stretching. Mood swings, nosebleeds or headaches also have different meanings.

It is important to keep track of the foods that we eat. The amount of time that we relax and exercise is also a vital aspect of a healthy body. For example, people may need to use beauty products to protect their external layers of the skin and take regular vitamins.

Looking after your body is a necessary task that needs to be performed on a daily basis to the very best of your ability. Everyone should be able to look after their body and keep their health at optimum if they keep a few basic tips in mind. Ultimately, it is good always to remember the fact that a healthy body contributes to a happier, more productive and longer life. The risk of developing health problems is much lower in this case. After all, one of the most important things in life is to be healthy from all points of view – physically, mentally and emotionally.

 


Essential Vitamins

Which Vitamins and Minerals Improve Brain Function?

Complex human organs require various nutrients to function appropriately, and the brain is no exception. It has been shown that nutritional deficiency contributes to the development of mental disorders and cognitive decline. How can you be sure that you are providing your brain with the right nutrients? Which vitamins and minerals improve brain function? Keep on reading to find out.

The B Vitamins – The B group vitamins are probably the most important for maintaining and improving brain health. These vitamins are sometimes called the “anti-stress” or “happy” vitamins because they can increase the tolerance to stress while improving energy levels.

Vitamins from the group B can slow down brain aging and help fight depression; in other words, they can help people live happier and longer. Although any vitamin from this group is important, when it comes to brain health, B1, B6, B9 and B12 are crucial.

  • B1 or Thiamine plays a role in nerve impulse conduction, and severe deficiency can lead to chronic memory disorders, such as Korsakoff’s syndrome.
  • Vitamin B6 or Pyridoxine helps making the neurotransmitters serotonin and dopamine, which are extremely important alertness and mood chemicals. Foods rich in B6 are tuna, turnip greens, mustard greens, garlic, kale, peppers and cranberries.
  • B9 or folic acid can be obtained from lentils, asparagus, spinach and other foods, and it plays a significant role in the formation of nerve tissue. This vitamin, more precisely, the lack of it is associated with developmental problems in babies and children.
  • The deficiency in B12 vitamin, also called Cobalamin, eventually leads to low moods, nerve damage, decline in mental acuity and loss of memory. Since B12 is found almost exclusively in meats (poultry, pork, beef, veal, lamb and fish), vegans and vegetarians might be deficient.

Vitamin C – Everybody knows that green veggies and citrus fruits are rich in vitamin C or ascorbic acid, but you might not be aware of its role in maintaining and improving brain function. This compound is important in the synthesis of dopamine, and it is also significant in fighting oxidative stress. Vitamin C can’t be stored in human body, thus it is highly recommended to eat foods rich in ascorbic acid on a daily basis.

Magnesium – Even if your diet is rich in B vitamins, without magnesium, those nutrients are useless. This mineral has a significant role in the conversion of vitamins from the B group into their active form which the human body can make use of. In cell membranes, magnesium is very important for impulse transmission.

Calcium – When it comes to brain function, calcium is arguably the most essential mineral. Although the human body stores this mineral in the bones, some medications may deplete the levels of calcium and, eventually, lead to numerous health issues. Calcium is a nerve cell messenger; it controls nerve excitability and helps neurotransmission regulation.

Zinc – The deficiency of this mineral is associated with various psychological and neurological issues, even though the exact role of zinc in the maintenance of brain health is still unknown. What we know for sure is that patients suffering from Parkinson’s and Alzheimer’s disease have alterations in homeostasis of this mineral. Foods with high zinc content are shrimp, beef and pumpkin seeds.

So, these are the most important vitamins and minerals your brain needs to remain healthy and able to function to its fullest potential. The best way to ensure you get enough of these nutrients is by having a balanced diet rich in various vegetables, fruits, whole grains, fish, eggs, etc.

If you are into supplements, there are many multivitamins that are specifically formulated to enhance brain function, and some come with additional amino acids and herbs for brain and memory enhancement. Herbs like bacopa monnieri, ashwagandha and ginkgo have been clinically studied and shown to help improve the functioning of the brain and protect neurons from oxidative damage.

Herbal and chemical nootropics are also increasingly being used as quick and effective means of enhancing brain function. Nootropics are basically brain supplements and drugs that are used to increase mental energy, blood flow, and neurotransmitters. They may also be used to treat certain mental disorders like ADHD, brain fog, insomnia and others. However, most nootropics on the market are unapproved and unregulated. Because people could buy them over the counter, they quickly became popular as brain boosting quick-fixes.

You have many options on the table, but don’t start spending your money on brain supplements sold with tall promises and too good to be true stories. There are countless rip-offs out there, so be smart and do careful research before deciding to buy any product online.


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