Essential Nutrients for Healthy Living (Healthy Tips)

Healthy Tips

What are the essential nutrients to maintain the body’s functions at the optimal level and what’s the best source?(Healthy Tips)

Healthy Tips…Carbohydrates
are the body’s main source of energy
Undersirable source: Refined flours, cakes, cookies (simple carbohydrates).
Best source: Whole grains, fruite and vegetables (complex carbohydrates).
Imbalance: A Lack of complex carbohydrates may lead to malnutrition while excessive simple carbohydrates may increase blood sugar levels and contribute to weight gain.

Healthy Tips…Vitamin and Mineral
play important roles in most physiological functions and biochemical processes, such as regulating heartbeat, muscle contraction and digestion.
Undersirable source: Sweetened fruit juices, processed foods.
Best source: Fresh fruits and vegetables.
Imbalance: Processed foods or juices are often fortified with vitamins and minerals as they don’t contain much nutrients. As these emphasise on certain nutrients and neglect the rest, it may upset the body’s internal balance.

Healthy Tips…Protein
are amino acids that form the building blocks of body cells
Undersirable source: Red meat, processed foods (bacon,sausage).
Best source: Fish, algae, lean meat, nuts, eggs and some grains.
Imbalance: Excessive intake of red meat and processed foods may lead to high cholesterol and obesity, and cause an acidic body which leads to a host of illnesses. White meat and alkaline food like algae are the best sources of protein.

Healthy Tips…Fat
helps facilitate the absorption of fat-soluble vitamins and assists brain development
Undersirable source: Red meat, saturated fats (butter, coconut oil).
Best source: Mono-unsaturated oils (olive and peanut oils), poly-unsaturated oils (soy and corn oils) and Omega-3 fatty acids (salmon, flax seeds, walnuts).
Imbalance: Too much saturated fat increases the risk of heart disease while a lack of Omega-3 fats is linked to dyslexia, memory problems and depression.

Healthy Tips…Antioxidants and Phytonutrients
are vital as they repair and regenerate the body’s cells while protecting it against harmful free radicals.
Undersirable source: Fruits and vegetables that are low in antioxidants due to processing, pesticides or chemical farming.
Best source: Organic and fresh fruits and vegetables across all 7 colours, primarily berries and dark, green leafy vegetables.
Imbalance: Free radicals are generated during metabolism, exposure to pollution and stress. A lack of antioxidants and phytonutrients lower the body’s defenses against free radicals, making it susceptible to illnesses.

Other Healthy Tips towards a healthier life:
- Exercise! Moderate exercise like a brisk 30-minute walk three times a week are highly recommended
- Don’t stress it. Small amounts of stress help boost performance but prolonged stress depresses the immune system.
- Laugh. This often releases tension and boosts the production of ‘feel good’ endorphin hormones.
- Don’t smoke and avoid secondhand tobacco smoke.

Healthy Tips