Showing posts with label nutrients. Show all posts
Showing posts with label nutrients. Show all posts
Information on nutrients
Tuesday, May 13, 2014
Information on nutrients
Nutrients are organic compounds and minerals essential for living organisms to ensure their growth and operations. Among the nutrients, there are two main groups: macronutrients and micronutrients. Macronutrimentssont the major components of our diet, it is the carbohydrates (sugars), proteins (proteins) and lipids (fats). Micronutrients are in turn composed of vitamins and minerals. Here is the complete ABC nutrients for use by practitioners of bodybuilding.
What are carbohydrates?
Carbohydrates also called carbohydrates are simple or complex molecules with a sweet or not. Carbohydrates are a source of energy in our body and it is the essential fuel of the brain. It is in the family of carbohydrates: simple carbohydrates (sugar formerly fast) and complex carbohydrates (slow sugars).
Simple carbohydrates are those who have a sweet taste. They are found in sweets, cakes, fruits ... These carbohydrates have the property to move quickly in the blood and increase blood glucose. To maintain a stable blood sugar, the body is then forced to produce insulin. This hormone helps to lower blood sugar by sugar enter the cells. When carbohydrates are consumed in excessive quantities, the body stores them as fat.
Complex carbohydrates do not have a sweet taste. They are present in potatoes, lentils, cereals ... Unlike simple carbohydrates, complex carbohydrates should undergo transformations to pass into the blood. These transformations can be realized slowly progressive and slow diffusion of carbohydrates without causing hyperglycemia.
As part of a balanced diet, carbohydrates should constitute 55-75% of the diet. For more information on carbohydrates, sugars read our special folders.
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What are proteins?
They are more or less complex molecules made of amino acids. Proteins have multiple functions, they serve as material of construction, cataboliseur (enzymes), messenger (hormone) ... Proteins found in meat, fish, dairy products ....
Protein should be 10-15% of the diet and should be varied source (animal, plant) in order to provide the body with all the amino acids. For more information, read our special proteins.
What are lipids?
These are the fats that we use mainly energy reserve. Lipids are also present in the cell members and is also used for the manufacture of hormones. There are several types of fat.
Lipids must be 15 to 20% of the diet. More information in our special grease.
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Vitamins
These are chemicals that are involved in chemical reactions in the body. Vitamins are classified into two categories: water-soluble vitamins (soluble in water) and fat-soluble vitamins (fat soluble). Hydrosoluble or liposoluble vitamins, they all have in common:
They provide no calories.
They can not be manufactured by our body (except vitamin D, K and B3).
Their deficiency causes diseases and their causes excessive disruptions body functions.
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Guide Vitamins
Vegetable provitamin A (carotenoids)
Precursor of vitamin A, there is no risk of overdose because the body converts into vitamin A according to its needs. This vitamin is a powerful antioxidant, it has a protective role against certain cancers such as skin cancer, lung cancer and bladder. It also has an anti-aging. Found provitamin A in fruits and vegetables orange, red carrot, melon, mango, apricot ...
Animal vitamin A (retinol)
This vitamin plays a role in vision: it allows us to see in the dark with a specific action on the retina (hence its name retinol). This vitamin is involved in the immune response, wound healing and helps regulate the sebaceous glands and sweat glands. Found vitamin A in butter, milk, egg yolk, liver ...
B vitamins (B1, B2, B3, B5, B6, B8, B9, B12)
B group vitamins increase metabolism, protect the skin and muscles, improve immune function and nerve. We find B vitamins in meat, liver, fish and milk.
Vitamin C (ascorbic acid)
This vitamin also known as vitamin "Fatigue" is an antioxidant that protects against free radicals. This vitamin is essential to strengthen the muscles, blood vessels, bones, cartilage, ligaments but also the gums and teeth. This vitamin also stimulates the immune system and protects against infections, prevents cancer and reduces cholesterol. Kiwi, berries, tomatoes, peppers and citrus fruits are the main sources of vitamin C.
Vitamin D (calciferol)
Is vitamin bones. It allows the binding of calcium to the bones. This vitamin can be produced by the body is known as the sunshine vitamin: it is produced when the skin is subjected to ultraviolet light. Another little known role of vitamin D is to regulate the heart rhythm. Another feature of this vitamin is to be stored in the body (liver, muscle, and fat). This allows the body to have no deficiency with sufficient exposure during the summer. Found mostly in vitamin D, egg yolk, cod liver, cheese ...
Vitamin E (tocopherols, tocotrienols)
This vitamin has a three times higher antioxidant power of vitamin C. It protects against harmful free radicals, pollution and thus prevents aging. Vitamin E is also very useful for the heart because it prevents blood clots and thus reduces the risk of phlebitis. In addition to these previous virtues, it reduces fatigue, prevents impotence and enhances fertility. You can find vitamin E in vegetable oils, germ of cereals, soy, egg yolk ...
Vitamin K
This vitamin is antihemorrhagic: it is essential to the process of blood clotting. Vitamin K is found in leafy vegetables, dairy products and vegetable oils.
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Minerals
These are elements from rocks, which enter into the composition of organisms that are present in animal feed and plant ionic form (anions or cations). Here is a list of major minerals and their characteristics:
Calcium (Ca)
It is certain that the female population, calcium is essential for maintaining normal bone density, which is calcium carbonate a good dietary supplement. The role of calcium in muscle contraction and nerve conduction is also critical to the health and development.
Chromium (Cr)
This element is an important constituent of certain enzymes and maintain a role in glucose metabolism. This is the mineral diabetes.
Selenium (Se)
This is the anti-cancer mineral. Selenium is an antioxidant that functions in conjunction with vitamin E.
Magnesium (Mg)
This mineral is important for energy metabolism and the functioning of the heart and nerves.
Iron (Fe)
This is the mineral anti-anemia. Iron deficiency is generally not a problem for most of us who eat meat, but many athletes especially vegetarians should take iron supplement. Iron plays a role in determining the ability of red blood cells to carry oxygen; anything that can interfere with the ability to carry oxygen is obviously detrimental to the trainability.
Zinc (Zn)
Zinc plays an important role in regulating testosterone levels by increasing the conversion of androstenedione to testosterone. It can also help decrease the elimination of testosterone by the liver and reduce the conversion into dihydrotestosterone.
Other minerals
Copper (Cu): the inorganic anti-infection
Fluorine (F): mineral anti-caries
Iodine (I): the mineral anti-fatigue
Lithium (Li): mineral brain
Manganese (Mn): mineral allergy
Potassium (K): the mineral balance neuromuscular
Silicon (Si): the mineral body envelope
Sodium (Na): the mineral water
Sulfur (S): The mineral of bone and skin
Super Nutrients Extend Telomere Length to Extend Cellular Age
Friday, May 2, 2014
Many factors are known to contribute to human lifespan. Many natural health followers caully control their diet to include organic choices of fruits and vegetables in their natural, uncooked state, while remaining physically active and maintaining body weight within a healthy range. The science of how lifestyle habits and nutrition promote health and longevity, known as Epigenetics, has dramatically advanced our knowledge base by providing a solid understanding of telomeres, the tiny strands of DNA akin to a zipper that shorten with poor dietary choices, inflammation and everyday stress.
Researchers reporting in The Journal of Nutritional Biochemistryshow that reducing oxidative stress, cellular inflammation and improving DNA methylation pathways can extend telomere length and slow the biologic aging clock. Specific nutrients provide the necessary building blocks to support DNA health and extend your natural lifespan.
Targeted Nutrients and Foods Increase DNA Methylation to Maintain Telomere Length
Genetic expression is not set in stone, and our genes are continually under the influence of our environment, lifestyle and dietary choices. Gene settings are made initially from our time in the womb, based largely on the nutritional status and lifestyle of the mother. As we age, our genes instantly read micronutrient and environmental cues in an effort to ensure short term survival. Every morsel of food energy we consume results in an alteration in gene expression, either promoting optimal health or eventual illness.
The methylation pathway is critical to maintain DNA integrity and prevent telomere shortening. Foods and nutrients that donate methyl groups are essential to prevent genetic mutations that result in cancer. Researchers reporting in The Journal of Nutrition found that men with the highest levels of folate in their blood have the longest telomeres when compared to those with the lowest levels. In addition to folate (800 mcg each day), vitamin B12 (500 to 1000 mcg daily) and the entire B-vitamin family are associated with longer telomeres. Sulfur-enriched proteins from nuts and seeds are also important methyl group donors.
Zinc and Magnesium Essential to DNA Health and Anti-Aging Effects
Independent researchprojects have concluded that the minerals zinc (25 to 50 mg per day) and magnesium (400 to 800 mg each day) are necessary to accurately complete DNA sequencing during cell replication. A lack of these cofactors leads to DNA strand breakage, premature cell destruction and acceleration of the aging process. Vitamin C (1 to 3 grams per day) has been shown to slow the loss of telomeres in human vascular endothelial cells, an important element in preventing cardiovascular disease. Vitamin E tocotrienols (400 mg per day of a full-spectrum supplement) have been shown to restore the length of telomeres while reducing DNA damage, making it possible for a nutrient to reverse the shortening of telomeres and reverse an underlying cause of aging.
Stress and inflammation are two controllable factors that independently shorten telomere length and increase cell aging. Stress management is essential to lower the release of chemical messengers that fuel the flames of inflammation. Additionally, researchers have identified a host of polyphenol compounds (resveratrol, grape seed extract and curcumin) that lower systemic inflammation, help to maintain telomere length and extend healthy lifespan.
Pomegranate and Super Nutrients Assist Weight Loss
Monday, April 21, 2014
(Article first published as Pomegranate and Natural Nutrients Can Help Prevent Weight Gain on Technorati.)
As the rate of overweight and obese individuals continues to rise with no end in sight, there’s good news emerging about the power of natural nutrients such as pomegranate that act on a genetic level to halt the accumulation of abdominal fat. Many people are aware that they need to lose weight but can’t seem to make the necessary lifestyle and dietary adjustments that will help them achieve their goal. Pomegranate and other natural nutrients may provide the key as they can be used to compliment healthy diet and physical activity toward your weight loss goal.
Pomegranate is truly a super nutrient as it has been shown to clear dangerous blood fats known as triglycerides before they are converted to a form of fat which can be stored in our fat cells. This is important because lowered triglycerides have been shown to reduce the risk for heart disease and death from a heart attack.
Resveratrol has gained acclaim as a super nutrient that has been shown to function at the genetic level by influencing genes known as SIRT’s which we have evolved through a sophisticated mechanism designed to keep us alive during times of famine. Our survival genes have the opposite effect when we overeat, as they fuel the aging process and no longer effectively protect us from disease.
Pomegranate Shown to Reduce Belly Fat
Excess triglycerides form in the blood in response to a diet high in ined, processed carbohydrates and hydrogenated fats. The results of a study performed at the University of Edinburgh and reported by the Daily Mail confirms that pomegranate consumption for a period of 30 days was sufficient to lower the risk of developing fatty cells around the abdomen. Researchers note that this type of fat accumulation is the most dangerous type as it causes the release of stress hormones which fuel inflammation and promote heart disease.
Resveratrol Mimics Calorie Restriction
Resveratrol is one of the few nutrients which can directly regulate the SIRT genes and mimic calorie restriction without having to eat less. This powerful compound found in the skin of red grapes switches the genes that control the release of dangerous chemical messengers from our fat cells in response to excess weight, and naturally promotes weight loss when combined with a reduced calorie diet.
Quercetin Lowers Systemic Inflammation
The fat cells of overweight and obese individuals is metabolically active and releases a steady stream of chemical messengers known as cytokines which circulate throughout the body and lead to chronically elevated levels of inflammation. This dangerous condition makes weight loss much more difficult and also is a known risk factor for heart disease and cancer.
Quercetin is a natural agent found in many fruits and vegetables that has a demonstrated ability to lower inflammatory cytokines by acting directly on the genes that produce these damaging compounds. By damping the flames of inflammation, quercetin is able to reduce the risk of many deadly diseases and assists natural weight loss by creating an environment which encourages fat metabolism.
Nature has provided a host of natural nutrients which we can combine with healthy diet and physical activity to improve health and achieve our weight loss goals. Pomegranate is the latest addition to the list of powerful nutrients that have been shown to regulate our genes and influence our ability to burn stored fat.
Diet and Powerful Nutrients Prevent Brain Shrinkage Lower Alzheimer’s Disease Risk
Monday, March 17, 2014
Researchers reporting in the prestigious journal, Neurology have found that proper diet and specific nutrients can lower the risk of brain shrinkage by nearly forty percent. Other lifestyle factors including degree of education and elevated blood pressure combined with a healthy diet can slash brain shrinkage risk in half. Shrinking brain volume is very closely associated with the development of many forms of dementia including the most devastating affliction, Alzheimer’s disease.
In addition to following weight management practices including calorie restriction with optimal nutrition (CRON), middle and advanced aging adults will want to ensure they consume a diet packed with marine derived Omega-3 fats and vitamins B, C, D and E to dramatically lower the risk of reduced brain volume, memory loss and risk of Alzheimer’s disease.
Key Vitamins and Marine Derived Fats Slow Brain Shrinkage and Cognitive Decline
Dr. Gene Bowman from the Departments of Neurology and Public Health and Preventive Medicine at the Oregon Health & Science University and his team of researchersrecruited 104 elderly people with an average age of 87 who had few risk factors for impaired memory and thinking. They performed blood tests to quantify and compare 30 different nutrient biomarkers considered important to support brain health and volume. All the participants also completed tests of memory and thinking, while 42 of them also underwent MRI scans that measured their brain volume.
An analysis of the results found that the participants ate an otherwise healthy diet, yet 25% were lacking in vitamin D and 7% were deficient in vitamin B12. Dr. Bowman noted that the results showed a significant amount of the variation in brain volume and scores on the thinking and memory tests were tied to levels of nutrient biomarkers.
Nutrient Markers Measured in Blood Impact Brain Health and Memory
Researchers determined the nutrientlevels accounted for 17% of the variation in the scores, while 46% of the variation was tied to other factors such as age, number of years of education and blood pressure. For brain volume, the nutrient levels accounted for 37% of the variation. The study found that the vitamins and nutrients you get from eating a wide range of fruits, vegetables and fish can be measured in blood biomarkers and have a direct impact on brain shrinkage, memory and cognition.
Dr. Bowman concluded “it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet… Im a firm believer these nutrients have strong potential to protect your brain and make it work better.” In addition to eating a natural, organic diet full of fresh vegetables, fish and fruit, some health-minded individuals may want to consider supplementing with vitamins B, C, D, E along with fish oil capsule to ensure optimal bioavailability of these critical nutrients.
Low Fat Diet Promotes Cognitive Decline Brain Nutrients Provide Protection
Monday, January 27, 2014
Forward thinking nutritional researchers believe that some of the blame for this trend can be placed firmly on the fat-phobic diet pushed by many physicians and dieticians for the past half century that deprives delicate brain cells of essential nutrients. It`s important to include a healthy source of serine and choline to nourish the brain and improve memory and mental cognition to prevent brain aging.
Low Fat Diet Linked With Cognitive Decline
The exclusion of dietary fat typically causes a shortage of the nutrients choline and serine that are used by the brain to manufacture memory-related neurotransmitters and lipids used in cell membranes. Over the course of decades, consuming a processed diet with limited healthy fats can lead to cognitive decline and may be a causative factor in the dramatic rise in Alzheimer`s disease cases. Including choline and serine from diet or supplemental sources can improve memory and help to prevent age-related dementia.
Choline is Necessary to Form New Memories
The results of a study published in the journal Clinical Therapeutics shows that participants with mild to moderate cognitive impairment experienced significant improvement to memory and learning capabilities when provided with choline supplementation over a 6 month period. The study authors remarked that the improvements seen with choline supplementation were superior to pharmacological interventions.
Serine Fights Brain Aging, Maintain Plasticity
Serine (phosphatidylserine) is a naturally occurring orthomolecular compound found naturally in the brain to help maintain memory function and to assist the replacement of damaged neurons (neuroplasticity). The critical communication between neurons in the brain is dependent on a steady supply of nutrients such as serine to enhance learning skills and the formation of new memories.
The results of a study published in the journal Neurology showed that serine supplementation could “provide significant benefits for cognitive functions that typically decline with age, including concentration, learning, memory and vocabulary skills.”
The loss of cognition as we age is not normal. A wealth of research explains that loss of memory and cognitive resources is the result of decades of nutrient depletion that take an ultimate toll on the brain. Choline and serine are brain-specific nutrients that may be depleted due to poor diet. Improved diet and supplementation if necessary are shown to prevent the typical symptoms of brain aging and prevent dementia.
5 Nutrients against muscle pain
Friday, January 10, 2014
5 Nutrients against muscle pain - You often feel muscle cramps, stiffness and pain? Of course this would be tortured and made sleeping uncomfortable. Muscle cramps can be caused by fatigue and lack of stretching, poor circulation, dehydration and certain nutritional deficiencies. Heres a great nutrients that fight cramps muscle, reported Mind Body Green.
1. Water
When you are dehydrated water disturbed electrolyte balance, and affects the nerves. The average person loses three to four cups of water per day just through sweat and urine. So make sure your body is not short of water.
2. Sodium
This substance helps to balance the body, nerve impulse generation and contraction otot.Ketika disturbed electrolyte balance, the body will begin to draw nutrients from other sources. Therefore fulfilled sodium in the body by eating certain foods like celery.
3. Calcium
This mineral nerve signals controlling muscles contracted elephantiasis. When there is little calcium, no neural signal control, and you can seizures. Calcium-rich foods include green vegetables, canned fish (with bones and in oil), and milk.
4. Magnesium
Magnesium set of adenosine triphosphate (ATP), which is a great source of energy for muscle contraction, making the muscles relax. Foods rich in magnesium include spinach, nuts and seeds, avocados, beans, soy beans, whole grains, yogurt, bananas, dried fruit and dark chocolate.
5. Potassium
This mineral plays an important role in the formation of muscle and nerve cells, and also regulate the balance of electrolytes in your body. Potassium-rich foods such as green leafy vegetables, avocados, dried apricots, bananas, yogurt, salmon, white mushrooms and a baked potato (with skin).
Consumption of five nutrients above and feel his usefulness on your muscles.
1. Water
When you are dehydrated water disturbed electrolyte balance, and affects the nerves. The average person loses three to four cups of water per day just through sweat and urine. So make sure your body is not short of water.
2. Sodium
This substance helps to balance the body, nerve impulse generation and contraction otot.Ketika disturbed electrolyte balance, the body will begin to draw nutrients from other sources. Therefore fulfilled sodium in the body by eating certain foods like celery.
3. Calcium
This mineral nerve signals controlling muscles contracted elephantiasis. When there is little calcium, no neural signal control, and you can seizures. Calcium-rich foods include green vegetables, canned fish (with bones and in oil), and milk.
4. Magnesium
Magnesium set of adenosine triphosphate (ATP), which is a great source of energy for muscle contraction, making the muscles relax. Foods rich in magnesium include spinach, nuts and seeds, avocados, beans, soy beans, whole grains, yogurt, bananas, dried fruit and dark chocolate.
5. Potassium
This mineral plays an important role in the formation of muscle and nerve cells, and also regulate the balance of electrolytes in your body. Potassium-rich foods such as green leafy vegetables, avocados, dried apricots, bananas, yogurt, salmon, white mushrooms and a baked potato (with skin).
Consumption of five nutrients above and feel his usefulness on your muscles.
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