My first article described your Immune System in a nutshell, and now I want to outline what foods you should eat to serve your body from a cellular level.
Your cells require diverse nutrients to function on an optimal level, including pure water, minerals, essential fatty acids, fiber, and amino acids.
MICRONUTRIENTSMicronutrients signify vitamins and minerals. They are divided into macro minerals, trace minerals, and water- and fat-soluble vitamins and are essential for your body. They are one of the major groups of nutrients every cell in your body needs, along with Vitamins to produce energy for your immune function, which is the most critical function for optimal health.
On the other hand, Minerals play a critical role in growth, bone health, fluid balance, and several different processes. They act as a catalyst transforming food into energy, while each mineral and trace element has specific functions. E.g., magnesium takes part in over three hundred reactions. Minerals and trace elements also help your cells store the water you consume and hydrate you optimally.
If you eat various foods and a well-balanced diet, you'll get all the vitamins and minerals you need. Supplements are not necessary and high doses of supplements can cause problems. You will get your Micronutrients from fruit, vegetables, seeds, nuts, meat, and fish.
FATIn today's world, people try to manage their weight by cutting out fat altogether, but that is a mistake. Fats are a much-needed component in our diet to maintain good health. They are crucial for your brain health, as well as other different functions. 60% of your brain consists of fatty acids, which aids in your cognitive function. Omega 3 foods are the best for your brain health, including walnuts, flax seeds, almonds, and chia seeds. Avocado's and olive oil are amongst the best healthy fats.
There are three natural types of fats: monounsaturated, polyunsaturated, and saturated. I suggest you stick to the unsaturated fats, which are by far the healthiest, especially when they come from plant sources.
Diets rich in refined saturated fats are known to cause numerous diseases, including heart disease. I suggest you read all the food labels when you shop and look for low- saturated fats and trans fats. Although unsaturated fats are healthier, make sure you eat moderate amounts to maintain a balanced and healthy diet.
PROTEINProteins are broken down by the body and converted into amino acids, which are the building blocks for hormones, enzymes, and structural components of the body, such as muscle tissue.
It is also the basis of our tendons, ligaments, collagen, hair, and skin.
Dietary protein is necessary for optimum body functions, such as transporting vitamins, minerals, and oxygen throughout the body, balancing fluids, aiding in healthy hormone production and producing antibodies for a healthy immune system.
You will notice that you will remain hungry when you don't have enough protein in your meal and feel the need to eat soon after. Foods high in protein have a low glycemic index, making them healthier, as they do not affect blood glucose and insulin levels. It is essential to keep your blood glucose stable to balance your energy levels throughout the day, which will promote body fat breakdown, especially during exercise.
FIBREFiber is good for your digestion, a healthy gut, and to maintain a slower change to your blood sugar levels, keeping chronic disease at bay. This will help reduce the risk of diverticular disease and digestive issues and aid satiety. As I mentioned in the article on the Immune System, the body works as a whole system, and therefore if fiber is beneficial to gut health, it is also going to be helpful to other parts of the body - including the brain!
Foods that are high in fiber include whole grains, legumes, vegetables, and nuts.
It is best to eat an abundance of different whole foods to optimize nutritional health, and that contributes to health and disease prevention—a variety of fruit and vegetables, whole-grains, proteins, and healthy fats. However, although we may be eating healthily, due to soil depletion and early harvesting, it can often still be challenging to consume the full spectrum of micronutrients that we need through diet.
Breakfast should be the main meal of the day; an engine must have fuel to run, and so must the body. Lunch (PRINCE) should also be a full, more decadent meal. If you choose to have supper (PAUPER), make sure it's a light one. All nutritional needs on a PREVENTIVE type diet can be maintained from daily servings of the foods listed below:
· One citrus fruit and one serving of any other fruit – Preferably eaten in the morning. Any amount of fruit high in antioxidants and nutrients and low in fructose is an excellent choice, though any berry will be healthiest. Blueberries, raspberries, strawberries, and mulberries are loaded with goodness and don't need to be limited unless you have diabetes. If you have type 2 diabetes, a detox will get you back on track.
· A yellow vegetable. (squash or corn).
· An orange vegetable. (carrot, sweet potato, or pumpkin).
· A green vegetable. (cabbage, broccoli, turnip, mustard, collard greens, or kale. These are the healing chlorophyll veggies. Use spinach, chard, or beet greens sparingly because of oxalate content.)
· A serving of legumes. (beans, peas, lentils, and garbanzos.) Remember mixing potatoes with legumes is terrible for the digestive system.
· Two types of whole grains, such as brown rice, barley, rolled oats, millet, buckwheat, rye, quinoa, or corn.
· Tubers and nuts. (Non-tropical nuts such as almonds, filberts, pecans, and walnuts are best). Nuts should be limited to a fist full.
· Herbs. (parsley, coriander, basil, chamomile, garlic, turmeric or ginger).
Remember, fresh food is best! Always look for food that has been grown without the use of chemical pesticides and toxic additives. Don't use aluminum cookware and never microwave your food!