Diet and Nutrition

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On the importance of a complete intake of omega-3s




They take part in many processes, including the cardiovascular and nervous systems, and the musculoskeletal system. Incidentally, the human brain is composed of 60% of fatty acids! And about 20%.

Omega-3 help reduce cholesterol levels, reduce the risk of thrombosis, and have a positive effect on the elasticity of blood vessels, protect against atherosclerosis, diabetes, obesity, and (note to all, especially slim!) Improve metabolism and help get into shape as soon as possible.

In addition, omega-3 strengthen the immune system, affect the skin, hair, nails, have an important impact on the formation of the child's brain during pregnancy and nervous system development baby in the future.

@Health

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WHY shouldn't unwashed dishes be left overnight?



The thing is that the remains of food, which are certainly present on the dishes, overnight react with each other, begins the process of rotting. All of this combined, of course, leads to an unpleasant smell.

It is vital to realize that in dirty dishes overnight bacteria multiply, and even if you wash it until visually clean, there's a possibility that some trace elements and germs will remain on the surface.

@Health

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Food intolerance - everyone should know

Protein intolerance affects 40% of people, half of the world's population is lactose intolerant. In Eastern countries and South Africa, the percentage is even higher. If allergy can be from childhood, the intolerance usually manifests itself with time - after 20-25 years.

As a person ages, they do not need sugar or milk in the quantities they were used to consuming as a child, in order to conserve energy. The metabolism slows down, which means that it becomes increasingly difficult for the body to digest certain elements in the same amounts. If you ignore this and continue to burden the body, inflammation develops in the intestines.

It is important to know your personal intolerances in time and carefully control their consumption. In this way you will protect your body from unnecessary stress.

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WHY does warm milk act as a sleeping pill?

One glass of milk (250 ml) closes the body's need for tryptophan by 50%. The body converts tryptophan (an amino acid) into serotonin, which helps control mood and sleep.

Besides, milk serves as an excellent source of calcium, which regulates the production of melatonin.

📌If you can't fall asleep, drink a glass of milk with a teaspoon of honey. It's a great way to shorten your falling asleep time and improve the quality of your sleep.

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Fresh onions and garlic help thin the blood



And they also reduce blood "bad" and increase "good" cholesterol and protect enzyme systems from free radical damage.

Results can be expected if you persistently eat half a medium-sized onion or a slice of garlic every day. You can also take garlic supplements, in which it is devoid of a specific pungent smell and burning taste, but retains all the useful properties.

@Health

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WHY is it essential to soak nuts before consumption?



Soaking is a simple and effective way to get all the nutrients from nuts. When in contact with water, the kernel is saturated with moisture, which activates enzymes and changes its composition. It increases the number of vitamins and antioxidants.

And these substances become available to the human body, as phytic acid passes into the water during soaking. The removal of phytic acid improves the absorption of nut pulp in the intestines, prevents unpleasant consequences in the form of bloating and increased gas formation.

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The  video is about Functions of Liver And  Hepatitis A & B.




🔸According to the World Health Organization (WHO), 325 million people around the world have chronic hepatitis B (HBV) or hepatitis C (HCV). That's roughly the population of the United States.

🔹There are five different types of viral hepatitis:-

Hepatitis A,B,C,D, and E are the different types of hepatitis virus; all of these viruses cause liver disease.

🔸 Hepatitis A typically does not cause chronic infection and has no complications.
However, deaths caused by viral hepatitis are increasing globally. Viral hepatitis causes over 1 million deaths each year. It's responsible for two of every three liver cancer deaths.

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75% of the world's diet is produced from just 12 plant and five different animal species.

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How harmful is salt?


Salt is an inorganic compound, sodium chloride.
Both sodium and chlorine are necessary for the nervous system - without them, like potassium and calcium, it will not conduct signals.

Salt is needed to maintain an environment in the body in which cells stay alive, don't lose water and don't get too much of it.

With sweat and urine, we lose salt, so it must be consumed every day.

Its deficiency leads to severe disorders of the nervous system, low blood pressure, muscle spasms, leaching of minerals from bones and destruction of muscles.

Excess salt causes high blood pressure and leads to water retention in the body - edema. It is especially dangerous for hypertensives and people with kidney disease.

As you can see, salt is necessary for our body, the main thing is to know the measure...

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Spicy food prolongs life


Chinese scientists have proved it. They did an experiment: half a million Chinese aged 30 to 79 were watched for 7 years. The volunteers were divided into two groups. One group ate spicy food three times a week. The other group ate everything but spicy. As a result, the death rate in the first group was 14% lower than in the second.

That's because pepper contains a special substance called capsaicin. That is what gives it its pungency. Capsaicin increases the production of endorphins, the hormone of joy. That is why it is possible to get used to spicy peppers.

Besides, capsaicin kills cancer cells without damaging healthy ones.

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Respect.

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*Water as a nutrient*

It is an essential body nutrient.It is made of 60% of the body weight.

Source of water
✅Tap water
✅Soup
✅Beverages
✅fruits(watermelon )
✅Some vegetables


Function of Water in the body

✅It lubricates the joints.
✅It forms saliva and mucus
✅It boosts skin health and beauty.
✅It cushions the brain, spinal cord, and other sensitive tissues.
✅It regulates body temperature.
✅It flushes body waste.
✅It helps maintain blood pressure.
✅The airways need it.
✅It helps aid digestion
✅it helps aid absorption of nutrients
✅It helps kidney function

  *Our Daily intake of water*
2L to 3L of water
 

  *Symptoms of Dehydration*
Symptoms of dehydration that may occur with as little as a 2% water deficit:

✅Fatigue
✅Confusion or short-term memory loss
✅Mood changes like increased irritability or depression

    *Risk of Dehydration*
Dehydration can increase the risk of certain medical conditions:

📌Urinary tract infections
📌Kidney stones
📌Gallstones
📌Constipation

*Does too much water intake causes problem?*

When you drink too much water, you may experience water poisoning, intoxication, or a disruption of brain function. This happens when there's too much water in the cells (including brain cells), causing them to swell. When the cells in the brain swell they cause pressure in the brain(WebMd)

     

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STOP PLAYING CHESS WITH YOUR HEALTH

Here are some cooking ideas to help you create quick healthy recipes.

You can try on a go.

The foods listed will help you:

-Prevent unnecessary weight gain

-Boost your mood

-Revive your energy

And make you feel good again.

The key to healthy eating should not emphasize on "balance diet" in other words balance diet is an old paradigm that should be discarded for good.

Because, "balanced diet" modeled around eating more carbs, less protein and fats.

This is not a sustainable way to eat especially if you are seeking to lose or maintain weight and also optimize your micronutrients intake.

So the most nutrient dense food should be your priority.

They are(in order of nutrient density/availability):

1. Meats:beef, chicken,goat meat, ponmo, turkey, rabbit, pork, wild game etc.

2. Eggs(Any edible eggs available).

3. Offals; Liver, hearts, intestines, and lungs of ruminants

4. Seafoods: All edible fish in the order of nutrient density fresh fish>smoked fish>dry fish. Limit frying of fish; shrimp, prawns, crabs,oysters, sea snails, calamari etc.

5. Seasonal fruits: mango, African star apple(udara), Avocado, among other seasonal fruits.

6. Non starchy vegetables: Local vegetables; cucumber, garden eggs, tomatoes, green peas, green beans, bell peppers carrots, etc. Leafy greens; pumpkin leaf,garden egg leaf, spinach etc. Exotic vegetables; cauliflower, broccoli, Brussels sprouts, and Kale.

7. Starchy vegetables: Grains; rice. Tuber; yam, potatoes, coco yam. Legumes; Beans, lentils.

This category is where you should practice moderation and must be paired with any of the above categories.

It's very important not to forget the healthy fats category.

Choose from: olive oil, coconut oil, beef tallow, Avocado oil,lard, ghee, butter and pure palm oil.

My Favorite quick combos.

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🥕 Choosing Healthy Meals

1. Drink plenty of liquids 🍷

With age, you may lose some of your sense of thirst. Drink water often. Low-fat or fat-free milk or 100% juice also helps you stay hydrated. Limit beverages that have lots of added sugars or salt. Learn which liquids are healthier choices.

2. Make eating a social event 👩�👩�👦�👦

Meals are more enjoyable when you eat with others. Invite a friend to join you or take part in a potluck at least twice a week. A senior center or place of worship may offer meals that are shared with others. There are many ways to make mealtimes pleasing.

3. Plan health meals 🥗

Find trusted nutrition information from ChooseMyPlate.gov and the National Institute on Aging. Get advice on what to eat, how much to eat, and which foods to choose, all based on the Dietary Guidelines for Americans. Find sensible, flexible ways to choose and prepare tasty meals so you can eat foods you need.

4. Know how much to eat 🏋

Learn to recognize how much to eat so you can control portion size. When eating out, pack part of your meal to eat later. One restaurant dish might be enough for two meals or more.

5. Vary your vegetables 🧄🥕🥦🍆
Include a variety of different colored, flavored, and textured vegetables. Most vegetables are a low-calorie source of nutrients. Vegetables are also a good source of fiber.

6. Eat for your teeth and gums 😬🦷

any people find that their teeth and gums change as they age. People with dental problems sometimes find it hard to chew fruits, vegetables, or meats. Don't miss out on needed nutrients! Eating softer foods can help. Try cooked or canned foods like unsweetened fruit, low-sodium soups, or canned tuna.

7. Use herbs and spices 🌿

Foods may seem to lose their flavor as you age. If favorite dishes taste different, it may not be the cook! Maybe your sense of smell, sense of taste, or both have changed. Medicines may also change how foods taste. Add flavor to your meals with herbs and spices.

8. Keep food safe 🛡

Don't take a chance with your health. A food-related illness can be life threatening for an older person. Throw out food that might not be safe. Avoid certain foods that are always risky for an older person, such as unpasteurized dairy foods. Other foods can be harmful to you when they are raw or undercooked, such as eggs, sprouts, fish, shellfish, meat, or poultry.

9. Read the Nutrition Facts label 🥫

Make the right choices when buying food. Pay attention to important nutrients to know as well as calories, fats, sodium, and the rest of the Nutrition Facts label. Ask your doctor if there are ingredients and nutrients you might need to limit or to increase.

10. Ask your doctor about vitamins or supplements 💊

Food is the best way to get nutrients you need. Should you take vitamins or other pills or powders with herbs and minerals? These are called dietary supplements. Your doctor will know if you need them. More may not be better. Some can interfere with your medicines or affect your medical conditions.

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VEGETARIANISM

Vegetarianism is a dietary choice that involves abstaining from eating meat, fish, and poultry. Some people may adopt vegetarianism for ethical, environmental, health, or religious reasons.

In this article
we will explore some of the physical and spiritual benefits of vegetarianism, and how it can improve vour well-being.

*Physical benefits of vegetarianism*

✅One of the most obvious physical benefits of vegetarianism is that it can lower your risk of developing chronic diseases, such as heart disease, diabetes, obesity, and some cancers.

✅Vegetarian diets also tend to be lower in saturated fat, cholesterol, and animal protein, which can help maintain normal blood pressure and cholesterol levels.

✅Again, the physical benefit of vegetarianism is that it can enhance your athletic performance and recovery and Studies have shown that

✅Vegetarian diets can also provide adequate protein, iron, calcium, and other nutrients for muscle growth and repair.

✅Lastly, vegetarian diets can reduce oxidative stress and inflammation, which can improve your immune stem and prevent injuries.

*Spiritual benefits of vegetarianism*

✅Besides the physical benefits, vegetarianism can also have positive effects on your spiritual health. Many religions and spiritual traditions advocate vegetarianism as a way of
respecting life, practicing compassion, and attaining
enlightenment. For example, Buddhism teaches that all
sentient beings have the potential to become Buddhas, and that killing or harming them creates negative karma and hinders one's spiritual progress.

✅Hinduism also considers vegetarianism as a form of ahimsa (non-violence), which is
one of the core values of the faith.

✅Vegetarianism can also help you develop a deeper connection with yourself, nature, and the divine.
✅By avoiding animal products, you can reduce your attachment to material desires and pleasures, and focus more on your inner peace and happiness.
✅You can also cultivate a sense of gratitude and appreciation for the food you eat, and the life you have.
✅Additionally, vegetarianism can help you align your actions with your values and beliefs, and express your love and
respect for all living beings.

*Disadvantages of Vegetarianism*
✅There are fewer proteins in plant foods compared to animal protein.
✅ Vegetarians are prone to Iron deficiency.

        *Conclusion*
Vegetarianism is not only a dietary choice, but also a lifestyle choice that can benefit your physical and spiritual health.
✅By adopting a vegetarian diet, you can lower your risk of chronic diseases
✅improve your athletic performance and recovery.

✅respect life and compassion, and enhance your spiritual connection.

If you are interested in trying out vegetarianism, you can start by reducing your meat intake gradually, or by following a plant-based diet for a few days a week. You can also seek guidance from nutritionists, doctors, or spiritual mentors who can help you make the transition smoothly.

       

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