Sunday, September 7, 2008
the stories that happened yesterday
What is Nutrition ?The food we eat provides fuel for our bodies; it is from this food that we are made; skin cells, brain cells, hormones; every part of the body is carefully constructed from the food we eat.
Optimum nutrition provides the body with the correct balance of protein, carbohydrate, fat, vitamins and minerals needed for growth and repair.
If you choose poor quality food how can you expect to get maximum performance and function? Food provides fuel and nutrients and the body needs a steady supply.
It is these daily food choices that impact on our day to day health and it is never too late to make improvements; this doesn’t have to be a radical overhaul, sometimes just a small change can make a big difference.
Even though there is no blanket diet for everyone there are general guidelines that should be incorporated. Stress, lack of sleep, refined foods, sugar, pollution and medication are just some of the factors that can impair our overall health and wellbeing, in fact these can be thought of as “anti-nutrients”. Optimum nutrition can help limit the effects and lead to a healthier more enjoyable life.Digestion and elimination are essential:Food must be digested and absorbed in order for the body to utilise nutrients and just like any waste disposal unit, your body needs regular emptying to prevent the accumulation of waste and toxins.
The quality of food is important:We are bombarded with fancy and “fresh” looking produce, but learning to read food labels and see past clever marketing can allow you to make healthier food choices.
1:48 AM
the stories that happened yesterday
What Are Vitamins and Minerals?
Vitamins and minerals make people's bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others.The Mineral ChartCalcium
Calcium is vital for building strong bones and teeth. The time to build strong bones is during childhood and the teen years, so it's very important to get enough calcium now to fight against bone loss later in life. Weak bones are susceptible to a condition called osteoporosis, which causes bones to break easily.Milk and other dairy products —such as yogurt, cheese, and cottage cheese — are good sources of calcium. You'll also find this mineral in broccoli and dark green, leafy vegetables. Soy foods and foods fortified with calcium, including some kinds of orange juice and soy milk, are also good sources.
Teen guys and girls need1,300 mg (milligrams) of calcium each day.Iron
Iron helps red blood cells carry oxygen to all parts of the body. Symptoms of iron-deficiency anemia include weakness and fatigue, lightheadedness, and shortness of breath.
Iron-rich foods include red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins. Some flours, cereals, and grain products are also fortified with iron.
Teen guys need 11 mg of iron a day and teen girls need 15 mg. Girls need higher amounts because they lose iron through blood during menstruation.Magnesium
Magnesium helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong. It also helps the body create energy and make proteins.
You get magnesium from whole grains and whole-grain breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, kiwi, broccoli, shrimp, and chocolate (yes, chocolate!).
Teen guys need 410 mg of magnesium each day and girls need 360 mg.Phosphorus
Phosphorus helps form healthy bones and teeth. It also helps the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally.
Phosphorus is found in most foods, but the best sources are dairy foods, meat, and fish.
Teen girls and guys should aim for 1,250 mg of phosphorus each day.Potassium
Potassium helps with muscle and nervous system function. It also helps the body maintain the balance of water in the blood and body tissues.
Potassium is found in broccoli, potatoes (with skins), green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans.
Teen girls and guys should aim for 4,700 mg of potassium each day.Zinc
Zinc is important for normal growth, sexual development, strong immunity, and wound healing.
You'll find zinc in red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals.
Teen guys need 11 mg of zinc a day and teen girls needThe Vitamins Chart Vitamin A
Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.
Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
Teen guys need 900 micrograms of vitamin A each day.Teen girls need 700 micrograms each day. It is possible to get too much vitamin A, so be careful with supplements. Don't take vitamin A supplements If you're taking isotretinoin (such as Accutane) for acne or other skin problems.Oral acne medicines are vitamin A supplements, and a continued excess of vitamin A can build up in the body, causing headaches, skin changes, or even liver damage.Vitamin C (also called ascorbic acid)
Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.
You'll find high levels of vitamin C in red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.
Teen guys need 75 mg (milligrams; 1 milligram equals 1,000 micrograms) and girls need 65 mg of vitamin C a day.Vitamin D
Vitamin D strengthens bones because it helps the body absorb bone-building calcium.
This vitamin is unique — your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.
Teens need 5 micrograms (200 IU) of vitamin D from food every day.VitaminE
Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
Vitamin E is found in many foods, such as vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains are also good sources.
Teen guys and girls need 15 mg of vitamin E every day.Vitamin B12
Vitamin B12 helps to make red blood cells, and is important for nerve cell function.
Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It's also added to some breakfast cereals.
Teens should get 2.4 micrograms of vitamin B12 daily.Vitamin B6
Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.
A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.
Teen guys need 1.3 mg of vitamin B6 daily and teen girls need 1.2 mg.Thiamin (also called vitamin B1)
Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.
People get thiamin from many different foods, including fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, and peas; and whole grains like wheat germ.
Teen guys need 1.2 mg of thiamin each day; teen girls need 1 mg.Niacin (also called vitamin B3)
Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function.
You'll find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.
Teen guys need 16 mg of niacin daily. Teen girls need 14 mg a day.Riboflavin (also called vitamin B2)
Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.
Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals.
Teen guys need 1.3 mg of riboflavin per day and teen girls need 1 mg.Folate (also known as vitamin B9, folic acid, or folacin)
Folate helps the body make red blood cells. It is also needed to make DNA.
Dried beans and other legumes, green leafy vegetables, asparagus, oranges and other citrus fruits, and poultry are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals.
Teen girls and guys need 400 micrograms of folate daily.
1:16 AM
the stories that happened yesterday
Hi ! This is The healthy Life Style Blog =)
Hope most of the posts can remind you of ur health [;
Thanks ya [;
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