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.
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