What Do Our Bodies Need To Achieve Quality Of Life And Longevity
Protein
Fats
Minerals
Carbohydrates
Vitamins
Water
Clean Air
Simple Carbohydrates
Definition:
Simple carbohydrates are sugars with a basic structure (one or two sugar molecules). They are quickly
broken down by the body to be used as energy.
Examples:
- Glucose
- Fructose (found in fruit)
- Sucrose (table sugar)
- Lactose (found in milk)
Common Sources:
- Candy
- Soda
- Baked goods with added sugar
- Fruit juice
- White bread
Pros:
- Quick source of energy
- Found naturally in fruits and milk
Cons:
- Can cause rapid spikes in blood sugar
- Often lack essential nutrients when refined
Complex Carbohydrates
Provide a more gradual release of energy.Carbohydrates Overview
Examples:
- Starch
- Fiber
- Glycogen
Common Sources:
- Whole grains (brown rice, oats, quinoa)
- Legumes (beans, lentils)
- Vegetables (sweet potatoes, carrots, broccoli)
- Whole wheat products
Pros:
- Provide longer-lasting energy
- Often rich in fiber, vitamins, and minerals
- Help with digestion and blood sugar control
Complete
beef, chicken, pork, fish, seafood, eggs ,milk, cheese, Soy
The Importance of Proteins
Proteins are essential nutrients that our body needs to function properly. They are made up of amino acids, which are often referred to as the building blocks of life.
Types of Proteins
There are several types of proteins, including:
-
Complete proteins: These proteins contain all nine essential amino acids that our body cannot produce on its own.
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Incomplete proteins: These proteins lack one or more essential amino acids.
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Animal proteins: Found in meat, poultry, fish, and dairy products.
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Plant proteins: Found in sources like nuts, seeds, beans, and legumes.
The Value of Proteins
Proteins play a crucial role in our overall health. They are responsible for building and repairing tissues, making enzymes and hormones, and supporting immune function.
Consuming an adequate amount of proteins can help improve muscle mass, promote weight loss, and reduce the risk of chronic diseases.
Conclusion
Proteins are an essential part of a balanced diet and should not be overlooked. Make sure to include a variety of protein sources in your meals to ensure you are getting all the necessary nutrients your body needs.
Incomplete Protein
beans, nuts, seeds, legumes, lentils,chickpeas,soybeans,almonds,, oats, peanuts, sunflower seeds, rice, wheat
Vitamins
Vitamin
beef-eggs-shrimp-dairy
A
vision-skin- fights disease
B1 pork- brown rice- watermellon
skin-hair-nails-nerves
B2 milk-eggs-meat-leafy greens hair-blood-brain-skin
B1
B2
B3 meat-poultry-fish and potatoes
chicken-eggs-whole grains
B5
B5
meat-poultry -fish-legumes
B7
whole grains-fish-egg yolks
B9
fortified grains-asparagus-spinach
B12
meat-poultry-fish-milk
hair-blood-brain-skin
makes steroid hormones-hemoglobin-lipids
red blood cells-cognitive function-immune system
utilize glucose-fatty acids-hair-bones
creation of new cells
nerves-blood cells
A
carrots-cheese-eggs-oily fish
C
lemons-limes-oranges-pineapple
peppers-citrus fruit-broccoli
D
oily fish-red meat-eggs
eyes-skin
skin-gums
bones-teeth
Minerals
Macrominerals and Their Food Sources:
-
Calcium – Found in dairy products (milk, cheese, yogurt), leafy greens (kale, broccoli), and fortified plant-based milk. Essential for strong bones and teeth, muscle function, and nerve signaling.
-
Magnesium – Present in nuts (almonds, cashews), whole grains, spinach, and legumes. Supports muscle and nerve function, regulates blood pressure, and aids in energy production.
-
Potassium – Abundant in bananas, potatoes, beans, oranges, and leafy greens. Helps maintain fluid balance, nerve transmission, and muscle contractions.
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Sodium – Naturally occurring in salt, processed foods, and seafood. Regulates fluid balance and is critical for nerve and muscle function.
-
Phosphorus – Found in dairy, meat, fish, poultry, nuts, and whole grains. Plays a key role in the formation of bones and teeth, and is involved in energy production.
-
Sulfur – Present in garlic, onions, eggs, and protein-rich foods like meat and legumes. Important for protein synthesis and the production of certain amino acids.
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Chloride – Found in table salt, seaweed, tomatoes, and olives. Helps maintain fluid balance and supports digestion through the production of stomach acid
Importance of Essential Minerals:
A deficiency or excess of these minerals can lead to various health issues. A balanced diet, including a variety of nutrient-rich foods, is essential for maintaining proper mineral levels. In some cases, supplementation may be necessary under medical guidance.
By understanding the role of essential minerals and their dietary sources, individuals can make informed nutritional choices to support overall health and well-being.
Trace Minerals and Their Food Sources:
-
Iron – Found in red meat, poultry, fish, lentils, beans, and fortified cereals. Essential for oxygen transport in the blood and energy production.
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Zinc – Present in meat, shellfish, dairy products, and whole grains. Supports immune function, wound healing, and DNA synthesis.
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Copper – Found in nuts, seeds, shellfish, whole grains, and dark chocolate. Involved in iron metabolism, energy production, and neurotransmitter function.
-
Manganese – Available in nuts, legumes, whole grains, and leafy vegetables. Aids in bone formation, metabolism, and antioxidant function.
-
Iodine – Found in iodized salt, dairy, fish, and seaweed. Crucial for thyroid hormone production and metabolism regulation.
-
Selenium – Present in Brazil nuts, seafood, meat, and whole grains. Supports antioxidant defense systems and thyroid function.
-
Fluoride – Found in fluoridated water, tea, and fish. Helps prevent dental cavities and supports bone health.
-
Chromium – Found in whole grains, broccoli, potatoes, and lean meats. Assists in carbohydrate, lipid, and protein metabolism.
-
Molybdenum – Present in legumes, whole grains, nuts, and dairy products. Plays a role in enzyme activation and detoxification processes
Water
Water consumption
Most Adults 6-8 glasses per day
fluid consumption refers to foods as well as beverages
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Good Fats: The Healthy Choices
Good fats provide energy, support brain function, and help the body absorb vitamins. These fats can be categorized into monounsaturated and polyunsaturated fats.
1. Monounsaturated Fats
These fats are heart-healthy and can help reduce bad cholesterol levels, lowering the risk of heart disease.
Sources of Monounsaturated Fats:
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Olive oil
-
Avocados
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Nuts (almonds, cashews, peanuts)
-
Seeds (pumpkin, sesame)
2. Polyunsaturated Fats
These fats include essential fatty acids like omega-3 and omega-6, which support brain function and reduce inflammation.
Sources of Polyunsaturated Fats:
-
Fatty fish (salmon, mackerel, sardines)
-
Flaxseeds and chia seedd seeds instead of chips and proces.
When it comes to dietary fats, not all are created equal. While some fats offer essential health benefits, others can contribute to heart disease, weight gain, and inflammation. Knowing the difference between good fats and bad fats can help you make smarter food choices and improve your overall well-being.
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Soybean oil and sunflower oil
r
How to Make Healthier Fat Choices
-
Cook with olive oil instead of butter or margarine.
-
Eat more fish and plant-based fats instead of red meat.
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Snack on nuts and seeds instead of chips and processed snacks.
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Read food labels to avoid trans fats (look for "partially hydrogenated oils").
-
Balance your intake of omega-6 and omega-3 fatty acids.
By making small changes in your diet and focusing on healthy fats, you can improve heart health, boost brain function, and maintain a balanced weight.
rans fats are artificially created through a process called hydrogenation, which makes oils solid at room temperature. These fats are harmful because they raise LDL (bad cholesterol) and lower HDL (good cholesterol).
2. Saturated Fats (Limit These)
While not as harmful as trans fats, saturated fats can still raise bad cholesterol levels if consumed in excess.
Sources of Saturated Fats:
-
Fatty cuts of red meat
-
Butter and full-fat dairy
-
Coconut oil and palm oil
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Processed meats (bacon, sausage, hot dogs)
Bad Fats: The Ones to Avoid
Some fats can increase the risk of heart disease, raise bad cholesterol (LDL), and contribute to weight gain. These include trans fats and saturated fats.
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1. Trans Fats (The Worst Type)
Turces of Trans Fats:
-
Processed foods (cakes, cookies, and pastries)
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Fried fast foods
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Margarine and shortening
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Packaged snacks (crackers, microwave popcorn)