VITAMINS - Blog 1

• Vitamins are organic nutrients essential for life. 
• They are essential for our body to function at its best. 
• If our diet is lacking in Vitamins, it leads to nutritional deficiencies.

Where does the word Vitamin comes from?

Types of Vitamins:

There are 13 Vitamins divided into 2 groups.

1. Fat Soluble Vitamins
2. Water Soluble Vitamins

1. Fat Soluble Vitamins:

There are four FAT Voluble Vitamins.

1. Vitamin A
2. Vitamin D
3. Vitamin E
4. Vitamin K

• These Vitamins stay in our body longer than water soluble vitamins. 
• They must be taken regularly and only in the recommended amounts.
• Fat soluble vitamins, which are also essential for your health and stored in your liver, do not need to be replaced every day

2. Water Soluble Vitamins:

1. Vitamin B
2. Vitamin C

• It is important to take some of these Vitamins everyday to keep our body in proper balance.
• We lose some of these vitamins everyday in the form of urine.These vitamins are easily destroyed or washed out during food storage and preparation.
• The B-complex group is found in a variety of foods: cereal grains, meat, poultry, eggs, fish, milk, legumes and fresh vegetables.
• Citrus fruits are good sources of vitamin C.

Using megadoses of multivitamins or supplements is not recommended.

In my next blog, i will discuss in detail about each of theses Vitamins. Please check the same to know more about the importance of each of the Vitamins and the Vitamin rich foods that you need to eat.

Amino Acids: Building Blocks Of Protein

In our earlier blog, we have discussed that Protein heals the body, produces necessary enzymes and hormones, provides stamina and energy and helps keep the body healthy. Now we are taking a closer look at Protein to discuss Amino Acids.

• Amino acids make up 75% of our body and serve many essential body functions. In fact, almost every bodily function depends on Amino acids.
• One of the most essential duties of Amino acids is to create Protein. Amino acids are linked together to form different types of Proteins that our body needs.
• Amino acids make up Proteins by linking together as long chains. Just like letter blocks can combine to form different words, Amino acids link together in different formations to make different Proteins.
• If you don’t get the Amino acids that you need from the diet, your body will break down the cells to get them. This results in  loss of Muscles and organ proteins and tissues. That is why it is important to nourish our body with essential Amino acids.

How many Amino acids are there?

 Total Amino Acids = 21

1. Essential Amino acids(Not made by body. Need to consume in Diet) = 9

2. Non- Essential Amino acids(Made by the Body)  =12

1. Essential Amino Acids:

Benefits of Essential Amino acids:

Essential Amino acids provides many benefits. Below given are few of them.

• Helps in the growth of bones.
• Helps in providing energy
• Can influence mood.
• Help control hunger
• Provide heart health
• Helps to sleep better.

Did You Know?

• Soy protein is the only complete protein in the plant world. Soy contains all the essential Amino acids - the ones that the body cannot make on its own.
• Vegetarians need to be careful in combining grains and vegetables to get complete protein.

• Animal based proteins are called complete proteins because they contain balanced levels of Amino acids.

Non-Essential Amino acids:

Benefits of Non- Essential Amino acids:

• Keep brain and heart health.
• Keeps Liver, skin and muscles healthy
• Help build muscles.

Macro Nutrients : FATS - Blog 2

In my earlier blog, I have discussed about different types of Good and Bad FATS.

In this blog, I would like to discuss about balancing Healthy FATS with Unhealthy Fats.

Balancing Your FATS:

In reality, we take too much Omega 6 FATS and too Little Omega 3 FATS.
We have to balance the FAT in our diet.

Did You Know?

• Farm-Fed fish have more Omega-6 fat than Omega-3 because they are fed grains rich in Omega-6.Ocean caught fish are rich in Omega-3. They have less Omega-6 and calories than farm-fed fish.
• Foods high in Trans fats which are unhealthy:
• French Fries
• Onion Rings
• Hamburgers
• Chicken Nuggets
• Apple Pie etc

Reduce Animal Fats and Omega-6 Fats:

• Use lower-fat dairy, such as skim or 1%milk.
• Trim visible fat and skin from all meat products.
• Choose the white meat of chicken.
• Use only egg whites for scrambled eggs and other breakfast recipes

Reduce Fat When You Cook:

Reduce Fat When You Eat Out:

Read menu carefully to make the best low-fat choices:

• Look for meat, fish and poultry that are baked, broiled, grilled or roasted, rather than fried.
• Order your vegetables plain without without added sauces or fats.
• Order your salad with the dressing on the side.
• Skip the butter when eating bread.
• Ask for some fresh fruit, such as berries, for dessert.

Fruits and Vegetables are naturally low in Fat

• Fruits and vegetables contain only very small traces of healthy fats.
• If you fill up on these foods, you will be less likely to eat more of the higher-fat foods.

How to get more Healthy Fat:

• Try to eat fish at least twice a week.
• Avocado is good in salads and on sandwiches.
• You can toss a handful of nuts into the salad to get a little extra healthy fat.