Minerals - Blog 1

What are Minerals?

• To meet the definition of "mineral" used by most geologists a substance must meet five requirements: 

1. naturally occurring
2. inorganic
3. solid
4. definite chemical composition
5. ordered internal structure

• Minerals are inorganic substances found in the foods and also in the earth. 
• Few minerals that we need to consume are Calcium, Iron, Phosphorous etc.
• Getting minerals in right amounts is essential for good health.

There are 2 categories of Minerals

1. Trace Minerals
2. Major Minerals

Trace Minerals

• Some minerals are required in  small amounts by body called TRACE Minerals. 
• If you need less than 100mg a day, that mineral is called a trace mineral.

Major Minerals

• Some minerals are required in large quantities by the body, called MAJOR Minerals.
• A major mineral is an inorganic substance that you  need everyday in amounts higher than 100mg. 

• A diet rich in green vegetables and fruits, and whole grains grown in fertile soil may afford some assurance of minerals, but much of our soil today is depleted and lacking in essential nutrients.
• Adding mineral supplements to the diet, will provide some insurance.
• Having the proper balance of minerals in the body can make the difference between disease or sickness and optimum health.

In my next blog, I will discuss in detail about each of these minerals. You can get more information regarding mineral rich foods in my coming blog.

                                                                 

                                                                                                       ....... To Be Continued

Vitamins - Blog2

In our earlier blog, we have discussed about Fat and Water soluble Vitamins. In this blog, we would like to discuss in detail about all the Vitamins.

Vitamin A:

• Vitamin A helps in  bone growth, cell functioning, our eyes adjusting to the light etc. 
• Vitamin A is available in two forms. In the body, beta-carotene is converted into Vitamin A, whether it comes from foods or supplements.

Vitamin B

• Help your cells grow and reproduce properly.
• Send messages back and forth from your brain along your nerves.
• Helps to produce energy by breaking down the food into energy.
• You can see the Vitamin B family in the below image.

Vitamin E:

• This Vitamin protects your cell membranes against damage from free radicals.

Vitamin D:

• Do you know to get Vitamin E, you need not even eat. 
• Just go outside and get it from Sun. 
• This Vitamin is made when the sun shines on our skin, and the ultraviolet light makes a type of cholesterol that turns into Vitamin D.

Vitamin K:

Vitamin K is essential to support normal blood clotting.

The Powerful Vitamin C:

• Vitamin C helps more than 300 different functions of your body, including your immune system.

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.

Macro Nutrients : FATS - Blog1

FATS are very important for storing calories for human body and for supporting immune function and skin health. In general, we assume that FATS are bad for our health. But FATS are major nutrients like Proteins and Carbohydrates.

• Fats are essential sources of energy that keeps body healthy. 
• Certain fats help with brain development, helps in absorbing Vitamins and keep skin and hair healthy.
• The trouble with Fats is that they contains lots of calories. 1 table spoon of Fat contains about 120 Calories.
• Some Fats are considered to be healthier than others based upon the composition. So its important to distinguish between Healthy and Non healthy Fats.

Why does body store fat?

• Fat is way body stores energy so that you can survive for long periods without eating. 
• If you had enough water to drink and enough vitamins and minerals, you could survive up to six months living off the stored fat in your body. 
• When we eat more calories than you need, they get converted into fat cells and get stored in our body.
• Since starvation is not our problem, we are most likely struggling to keep from increasing weight. That is why we need to limit the fat that we take in our food. 
• The fat we eat is the fat we wear.

Different types of Fats:

Saturated Fats:

• Most saturated fats are solid at room temperature.
• They are typically referred as “solid fats”.
• They include beef fat, pork fat, butter etc.
• Saturated fats are considered to be less healthy when compared to Monounsaturated Fats.

Trans Fats:

• Trans fats are made from polyunsaturated fats by a chemical method that makes them act like a saturated fat.

• Theses fats are considered to be less healthy when compared to Monounsaturated Fats.

Monounsaturated Fats:

When substituted for saturated fats, they lead to lower cholesterol levels and are often called “healthy fats”.

Polyunsaturated Fats:

• Omega 3 and Omega 6 are both polyunsaturated fatty acids, but they have different effect on body.
• We need to take more of Omega 3.
• Omega 3 plays a vital role in maintaining good health, offering a variety of benefits. It also balances negative effects of excess Omega-6.

In My next blog, I will update more about how we can balance our diet with healthy Fats.

Macronutrients: Proteins

In our earlier blog, we have discussed about Carbohydrates. In this blog I would like to discuss about our 2^nd Macronutrient, PROTEIN.

What is Protein?

• Protein is one of the major nutrients in our food. 
• It provides energy to our body and is used to build the muscles and organs.
• Proteins are made up of Amino acids.

What Protein does in your Body?

• Builds and repair tissues (Muscles and Organs are made up of Protein)
• Produces enzymes and hormones
• Supports immune function
• Produces energy and stamina

Humans cannot survive when Protein stores drop below 50 percent.

Two Sources Of Protein:

Animal-Based Protein:

Animal-Based proteins are called complete proteins because they contain balanced Amino acids.

Plant-Based Protein

Unless Vegetarians eat soy protein or combine different grains and beans together, they will not get all the amino acids they need.

Different People, Different Requirements.

Based up on life style, height, weight, age etc., Men need 100 – 200 gms of protein per day where as Women need 50-100 gms of protein per day.