Healthy Tips
Phytonutrients are actually Mother Nature’s medicine – they are the plant’s defense mechanism against pests, bacteria, ultraviolet radiation , free radicals and countless diseases. Evidence indicates that these phytonutrients may also protect the human body from certain cansers and heart disease. These are thousands of phytonutrients in fruits, vegetables, grains and some herbs.
Often touted as the best natural medicine, phytonutrients help repair and rebuild damaged cells, inhibit cancer-producing substances and boost immunity by mobilising the body’s immune cells. Each class of phytonutrients affect cellular well-being in different ways and specific phytonutrients often fight specific cancers. Thus, the best way to take advantage of nature’s ‘medicine’ is by consuming a variety of fruits and vegetables across all 7 colour groups.
Measuring antioxidant Levels (Healthy Tips)
Taking food high in phytonutrients and antioxidants can help to ward off illnesses, prevent most chronic diseases and premature ageing. Because of the important of antioxidants, scientists developed the Oxygen Radical Absorbance Assay (ORAC) which measures the antioxidant capacities of different foods.
According to the USDA, we need about 3,000 – 5,000 ORAC units daily from fruits and vegetables. With research suggesting that antioxidants may play important roles in preventing many degenerative diseases and slowing down the ageing process, the higher antioxidant capacity fruits and vegetables have, the more it will positively impact our health.
Go Organic (Healthy Tips)
Assess the nutritional value of your food through its source:
- Over 400 different pesticide residues used in conventional farming may be present in food
- 500 food additives are used in processed food
- Protective coatings and waxes are often used to prolong shelf life and improve appearance
Phytochemicals (phytonutrients) in plant foods may be destroyed by modern processing techniques and likely contain fewer phytonutrients. Most commercial produce also contain high levels of chemical herbicides, pesticides and fertilizers.
Organic produce is often better as it strictly limits the use of artificial chemicals but emphasizes crop rotation for healthy soil and natural pest-control. This ensures there is less toxins in the food produced and more often than not, higher nutrient value.
Healthy Tips
Friday, August 1, 2008
Tuesday, July 29, 2008
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
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
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