FOOD / NUTRITIONAL FACTS YOU SHOULD KNOW

April 8, 2022 0 Comments

Nutrition is the science that interprets the interaction of nutrients and other substances in food concerning the maintenance, growth, reproduction, health, and disease of an organism. It includes food intake, absorption, assimilation, biosynthesis, catabolism, and excretion.

The diet of an organism is what it eats, which is largely determined by the availability and palatability of foods. For humans, a healthy diet includes the preparation of food and storage methods that preserve nutrients from oxidation, heat, or leaching, and that reduce the risk of foodborne illnesses.

In humans, an unhealthy diet can cause deficiency-related diseases such as blindness, anemia, scurvy, preterm birth, stillbirth, and cretinism, or nutrient excess health-threatening conditions such as obesity and metabolic syndrome; and such common chronic systemic diseases as cardiovascular disease, diabetes, and osteoporosis. Undernutrition can lead to wasting in acute cases, and the stunting of marasmus in chronic cases of malnutrition.

The basis of a healthy diet is eating a variety of nutritious foods in the right proportions. Nutrients are substances in food that nourish your body and help keep you healthy.

Here are some nutritional facts you should know:

  • The healthiest foods are affordable.

The key to a healthy diet is not about strict limitations, it’s about eating the right amount of food for your body, including a wide variety of foods’ who focuses on nutrition counseling. Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities.

And here’s another thing: Most healthy foods are affordable! Many superfoods like sweet potatoes and even avocados are more nutrient-dense than organic produce. You don’t have to buy organic to eat healthily.

Purchasing ‘organic’ doesn’t mean it’s healthy.

Thinking a food is organic and therefore better for you is a common misconception. Many organic foods are still unhealthy and shouldn’t be considered part of your diet. Organic junk food is still junk food! And, as it turns out, there’s not much research to back up claims that organic food is healthier than non-organic food.

Here are some other myths about organic foods:

  • Myth: Eating organic means eating safer. Organic foods might be less likely to contain pesticides, but eating an entirely pesticide-free diet isn’t possible unless you grow all of your fruits, vegetables, and grains in carefully maintained soil. All meat (including the meat of organically raised animals) contains bacteria that can cause disease when ingested by humans—bacteria like salmonella and E. coli need to be cooked properly to avoid illness.
  • Myth: Eating 100% organically prepared meals every day will make me healthier

 

  • Extra virgin olive oil is one of the healthiest oils you can use in cooking.

Extra virgin olive oil is one of the healthiest oils you can use in cooking, especially if you buy a high-quality brand. But most people are confused about how to use it properly.

Cooking with extra virgin olive oil can be easy, delicious, and healthy for your heart. You can also maintain its level of health benefits when using it as a salad dressing or dipping sauce. Just follow these simple tips:

  • Use it as a finishing touch instead of cooking with it: Extra virgin olive oil contains polyphenols—antioxidants that may prevent high blood pressure, heart disease, and other ailments. But if heated too long or too hot, they break down into compounds that are harmful to your health.
  • Keep it stored in the pantry and not on the kitchen counter: Light, heat, air, and moisture all affect the flavor and quality of oils; dark glass bottles are great for storing them longer than clear bottles like plastic or acrylic ones. Be sure to keep them away from any source of light (such as direct sunlight) because this will damage their content over time!

 

  • The healthiest bread is made with whole grains, not white flour.

You should make an effort to base your diet around whole grains whenever possible. Whole grains still retain the bran and germ that are removed from refined flours. The bran and germ contain fiber and nutrients, including B vitamins, Vitamin E, magnesium, iron, and fiber. Refined grains like white flour are often enriched by adding back a few of the lost nutrients.

Studies have shown that people who eat more whole grains have a lower risk for heart disease, type 2 diabetes, high blood pressure, and metabolic syndrome. Whole-grain intake can also help lower high cholesterol levels and keep blood sugar levels steady after meals.

Eating more whole grains may also help you manage your weight over time. Studies show that people who eat more whole grains tend to gain less weight over time than those who don’t eat whole grains regularly

  • Regular consumption of red meat is associated with an increased risk of certain cancers and cardiovascular disease.

In a nutshell: Red meat is high in saturated fat, which has been linked to an increased risk of heart disease and type 2 diabetes. It can also be detrimental to your gut health. Eating red meat in moderation is fine, but when consumed regularly, it may increase your risk for certain cancers, including colon cancer.

That said, red meat does contain nutrients that are hard to find elsewhere (like protein!). So you don’t have to cut it out completely if you enjoy it and live a generally healthy lifestyle. Just limit the amount of red meat you eat in a week (e.g. one steak per week), avoid processed meats like bologna, salami and bacon as much as possible, choose leaner cuts of beef or pork (look for “loin” or “round”) and opt for healthier cooking methods such as roasting or steaming over frying or grilling (since grilling can cause chemicals that have been linked to cancer).

  • The best dairy foods for health are low-fat or fat-free versions of milk, yogurt, and cheese.

The best dairy foods for health are low-fat or fat-free versions of milk, yogurt, and cheese. This is because low-fat and fat-free dairy foods still provide the same nutrition as regular full-fat dairy products, but with less saturated fat. However, keep in mind that these foods may contain more added sugar than regular dairy products to improve their taste.

When choosing which type of yogurt is best for you, it’s important to read the nutrition information on the label because not all yogurts are created equal. Some contain no probiotics and have large amounts of added sugar. Yogurt provides more nutrients than either milk or cheese, including protein and calcium, but it also contains some saturated fat. Choosing nonfat or low-fat versions of yogurt can help reduce your intake of saturated fat while providing a good source of various other vitamins and minerals — such as calcium and vitamin D — that help build strong bones and teeth

  • Simply having a diet high in fiber (25 grams per day for women and 38 grams per day for men) can lower your risk of heart disease by as much as 30 percent, according to a study in the journal Circulation.

You’ve probably heard that fiber is important. But you might not know why, or even what it is. Fiber is a nutrient found in fruits, vegetables, nuts, and seeds. You get more of it when you eat whole grains instead of refined grains. And research has shown that it has a positive effect on many things: helping maintain a healthy weight, lowering cholesterol levels and blood pressure, and reducing the risk of diabetes and heart disease.

  • Dark chocolate (or cocoa) enhances cognitive function, lowers blood pressure, and reduces the risk of heart attack and stroke, among many other health benefits.

Dark chocolate, or cocoa, is considered a superfood. It contains powerful plant nutrients called flavanols that have a huge range of benefits—not just for your skin and hair, but also for your heart and brain!

Flavanols help the body produce more nitric oxide, which relaxes blood vessels and improves blood flow. Better circulation means your cells are getting more oxygen, vitamins, and minerals. The result? Better performance in all areas of health—especially the heart! Nitric oxide helps lower blood pressure, improve exercise performance and reduce the risk of heart attack or stroke. Besides all this good news for your insides, there are other benefits: nitric oxide also improves skin tone and elasticity, fights signs of aging, and boosts energy levels. Plus, it protects against harmful UV rays from the sun. That’s a lot of bang for your buck from just one nutrient!

So grab yourself some dark chocolate today to enjoy some health benefits!

  • A high intake of fruits, vegetables, nuts, and seeds offers protection against cardiovascular disease and diabetes.

A diet high in fruits, vegetables, nuts, and seeds offers protection against cardiovascular disease and diabetes. Fiber also helps to reduce the risk of heart disease and certain cancers. Whether it’s a handful of nuts, a cup of berries, or crunchy vegetables, adding more plant-based foods to your diet can have a powerful impact on health.

A study published in the Journal of the American College of Cardiology found that people who consumed more than four servings of fruit, vegetables, nuts, and seeds daily had a 20 percent lower risk of developing coronary heart disease and stroke compared with those who ate less than one serving per day.

For cardiovascular disease and diabetes, the benefits are attributed to improvements in blood pressure and cholesterol levels due to plant-based diets being high in fiber, phytochemicals, and antioxidants. Fruits, vegetables, nuts, and seeds also contain large amounts of potassium, magnesium, and calcium. These minerals help lower blood pressure by reducing sodium concentration in the body. Additionally, these foods can help control inflammation levels in the body. Chronic inflammation is associated with an increased risk for heart disease.

 

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