How Much Fat and Calories Should the Average Person Eat Daily?

Fat is one of the six nutrients vital to optimum health. In addition to fat, you need carbohydrates, protein, vitamins, minerals and water in your daily diet. Protein and carbohydrates each have about four calories per gram, while a gram of fat has about nine calories per gram. Calories are the measure of energy provided by food and the amount of energy your body uses. Calories that are not burned are stored in the body as fat.

Significance

Fat receives a lot of attention in the weight-loss field for a number of reasons, reports the Cleveland Clinic. The only way to successfully lose weight is to consume fewer calories than you burn. Because carbohydrates and proteins contain less than half the calories of fat, you can eat nearly twice as much and maintain the same calorie intake.

Features

Fat is a necessary nutrient because it controls inflammation and supports healthy blood clotting and proper brain development. According to the National Institutes of Health, or NIH, fat helps to keep the body warm and stores excess energy for when you need it. Fat supports the movement of fat-soluble vitamins through the bloodstream and plays a major role in healthy hair, nails and skin.

Averages

The average daily diet for a moderately active adult should stay close to about 2,000 calories. According to the Mayo Clinic, fat calories should make up between 20 and 35 percent of that total. The total amount of fat needed to maintain optimum health should not exceed 44 to 78 grams.

Considerations

Because you can't eliminate fat from your diet, you should make the fat you eat more productive. While healthy fats still contain nine calories per gram, they also provide other benefits. Calories that come from monounsaturated and polyunsaturated fats can help to lower blood cholesterol levels, provide healthy antioxidants in the body and keep arteries clear. According to the NIH, monounsaturated fats primarily are found in olive oil and canola oil. Polyunsaturated fats are found in fish, corn, safflower and soybean oils.

Warning

Saturated and trans fats also have nine calories in each gram, but carry serious side effects if eaten in excess. According to the NIH, saturated fats cause high cholesterol and are the most common cause of heart disease, obesity and high blood pressure. Saturated fats should take up no more than 10 percent of your daily calorie intake as part of the total 20 to 35 percent of fats you consume in a day. Saturated fats are found in foods such as ice cream, butter, cheese and meat. Trans fats used in the production of baked goods and solid oils should be eliminated completely.

The Effects of Eating Take Away Foods Every Day

As people spend more time working and less time cooking, take away food has become an increasingly frequent option. Many people eat all three meals away from home every day, often at fast-food establishments. While take food can be a time and budget-friendly option, the effects of consuming standard burger-and-fries fare on a daily basis can result in unintended consequences to both your waistline and health. There are some nutritious fast-food options available at many takeaway food chains, but you need to do some research to separate the healthful from the harmful.

Obesity

One major consequence of eating takeaway food every day is excess calorie consumption. Most “value” meals served with fries and soda provide well over 1,000 calories per meal, which is more than half the average person’s calorie needs, according to the USDA. So if you eat take away food three meals a day, you may be eating 150 percent of you daily caloric needs. Long-term excess calorie consumption results in weight gain and obesity. In fact, the CARDIA study concluded consuming fast food more than two days per week was strongly associated with weight gain and increased risk of obesity. Diseases associated with obesity include metabolic syndrome, heart disease, diabetes and cancer.

High Blood Pressure

One common feature of many fast foods, even low-calorie fast foods, is high salt, or sodium, content. Currently all but one of the low-fat foot-long sandwiches at a popular chain has at least 60 percent of the average recommended daily intake of sodium of 2,400mg. Many low-calorie and low-fat foods are often loaded with salt to make them taste better. But high levels of salt intake can lead to high blood pressure, particularly in those who have sodium sensitivities and are overweight or obese, according to the American Heart Association.

Cardiovascular Disease

Take away food is often also packed with sources of excess added sugar and saturated fats such as mayonnaise, cheese and soda. While this translates into excess calories and weight gain, it can also become an independent risk factor for cardiovascular disease. Saturated fat has been shown to raise total cholesterol levels, while high sugar intake can lead to symptoms of metabolic syndrome, which include increased triglycerides. Elevated triglyceride and cholesterol levels are indicators of cardiovascular disease and are associated with increased risk of heart attack and stroke.

Diabetes

Many of the previously mentioned health conditions are related to each other, and diabetes is no different. Excess sugar intake, obesity and metabolic syndrome-related insulin resistance are all significant risk factors for developing diabetes. The CARDIA study also demonstrated eating takeaway food more than twice per week was strongly associated with insulin resistance and increased risk of type 2 diabetes. And diabetes greatly increases your risk of cardiovascular disease, so when you develop one of these conditions, you are likely facing a higher risk of all of them.

Can You Eat Takeaway Food Healthfully Every Day?

While takeaway food chains have made efforts to offer low-calorie, low-fat and low-sodium options, it remains a challenge to determine whether these menu items are truly healthy. For example, some fast-food restaurants offer salads on their menu that provide more calories and fat than large hamburgers due to large amounts of added cheese, fried chicken and high-calorie salad dressings. The best way to figure out whether a particular fast-food meal is healthy is to look at the nutrition facts at the restaurant or online. Check the calorie, saturated fat, sodium and sugar content. If you do not want to bother with the numbers, order options that are grilled or baked instead of fried. In addition, reduce or eliminate sources of added calories and fat, such as mayonnaise, special sauces, cheese or creamy salad dressings. Finally, choose healthier side options if they are available, like side salads or baked potatoes.

How to Change Your Mindset to Lose Weight

Wanting to lose weight and finding the motivation to lose weight are two completely separate ideas. Although you may want to achieve a healthier weight, you might find it hard to change your mindset. In order to get yourself moving and start a weight-loss program, you need to find personal motivation and discover why you truly want to slim down.

Step 1

Weigh yourself first thing in the morning to find out your current weight. Compare this to what a healthy weight for your height should be. You may discover that you are at a healthy weight, overweight or more overweight than you suspected.

Step 2

List the reasons you want to lose weight. Think about how you feel when you go swimming, being able to be active with your children or feeling more confident about yourself. Dig deep and look for the personal reasons you want to have a healthy weight.

Step 3

Consider how being overweight can jeopardize your health. People who are overweight are at a higher risk for heart disease, diabetes, cancer, high blood pressure and high cholesterol. These are life-threatening diseases that can be prevented with weight loss.

Step 4

Get support from your family and friends. Share your goals with people you trust to build you up and help you along the way. Ask if anyone wants to join you during workouts for added support.

Step 5

Develop a plan based on your goals. Write down the time, place, duration and activity you want to perform each day for exercise. Seeing a plan can help you to believe it is achievable and manageable.

Step 6

Think of ways to reward yourself for losing weight. Make small goals for every 2 to 5 lbs. you lose and one large reward for when you reach the finish line. You could treat yourself to a new article of clothing, a day at the spa or your favorite treat or go to a movie.

What Are Good & Bad Healthy Lifestyle Choices?

Everyone makes both good and bad lifestyle choices. You may make the choices you do because of learned habits, stress, exhaustion and even timeliness. To live a healthy lifestyle you need to have a nutrient-rich diet, moderate exercise each week, get enough rest and avoid products that can lead to unhealthy habits.

Diet
Following a diet plan rich in vitamins and nutrients will help your body function fully. Eat from each group on the USDA food pyramid to ensure you aren’t missing out on anything. If you aren’t getting the proper nutrition you may experience weight gain and become prone to illnesses such as diabetes and heart disease. If you have certain dietary requirements, consult your physician before starting nutritional supplements.

Exercise

The recommended amount of exercise is between 30 to 60 minutes four to six days a week. If you are just beginning an exercise plan, don’t burn yourself out, do what you can. Any amount of exercise is better than no exercise at all. Exercise is a healthy lifestyle choice because it can help you reduce your risk for diseases and certain effects of aging, keeps your body fit and healthy, helps reduce stress, improves sleep and increases energy.

Sleep

Sleep may seem like an unimportant factor in your health, but really it plays a large role in maintaining a healthy lifestyle. While sleeping, your body restores and reverses minor damages. It is recommended that both children and adults get 7 to 9 hours of sleep each day. If you aren’t getting enough sleep you may experience moodiness, fatigue, difficulty concentrating and making decisions, reduced creativity and even weight gain.

Alcohol, Drugs and Smoking

The use of alcohol, illegal drugs and smoking can all lead to an unhealthy lifestyle. Illegal drugs are both dangerous and addicting. If you are someone who even occasionally uses drugs, you should seek help and avoid situations where drugs are present. Smoking is bad for your overall health and can cause illnesses such as cancer, emphysema and heart disease to name a few. Alcohol should be used in moderation. An occasional drink can be good for you, but excessive use of alcohol can lead to abuse. If you come from a family with alcohol abuse, drink alcohol cautiously. If you think you have a problem visit your physician to find ways to regulate your alcohol intake.

Further Assistance

If you are looking into making any drastic lifestyle changes it is a good idea to meet with your doctor. Your doctor can help you change any unhealthy choices you currently make and get you on the right path to making healthy choices. Your doctor can be of assistance in nutritional and fitness planning.

How Eating Habits Affect Your Health

Your body needs fuel in the form of food every day, but the wrong kind of fuel can lead to health problems. A balanced diet consists of fruits, vegetables, low-fat or fat-free dairy, whole grains, protein and fats, but it limits cholesterol, saturated fats, trans fats and sodium. When poor eating habits spiral out of control, it could cause serious health problems down the road.

Physical and Mental Health

Healthy eating habits affect both mental and physical wellness. What you eat affects your immune system, bone health and athletic performance, among other functions. It plays a role in your mental health, too -- healthy eating supports cognition, problem solving, memory, alertness, sleep and information processing, according to the Linus Pauling Institute, which also notes that good nutrition is important for proper brain development and maintenance of normal cognitive function.

Disease Prevention

When combined with regular physical activity, a balanced diet can help prevent such conditions as cardiovascular disease, type-2 diabetes and obesity. Columbia University reports that the three leading causes of death in the United States -- coronary heart disease, some types of cancer and stroke -- are directly linked with dietary behavior. To help prevent such conditions as cardiovascular disease, you need to keep your blood cholesterol, blood pressure and weight under control. All of this can be done through healthy eating and exercise.

Source of Macronutrients

While most foods contain more than one nutrient, no one food provides all the nutrients your body requires. It’s important to eat a variety of healthy foods to make sure your diet is nutritionally balanced and providing all the nutrients your body needs to function. The three macronutrients -- carbohydrates, protein and fat -- provide energy to your body in the form of calories, among other key functions. Carbohydrates are the body's main energy source, fats increase vitamin absorption and proteins are vital for growth, maintenance and structural support of muscle tissue.

The Micronutrient Mix

Along with macronutrients, your body also requires micronutrients, or the vitamins and minerals needed to keep the body functioning properly. Some important micronutrients include vitamins A, B, C, D, E and K, iron, calcium, zinc, copper, iodine, manganese and cobalamin. Micronutrients play vital roles in growth, metabolism and affecting enzyme function in cells.

Making Changes

Simple changes in your daily eating behaviors such as eating more slowly and avoiding large serving sizes can result in healthier eating over time. Eating slowly, for example, can reduce overeating, heartburn, indigestion and feeling bloated. The University of Arkansas notes that it takes 15 to 20 minutes for the stomach to send signals to the brain, letting you know you are full. Other ways to support healthy eating habits include recording your eating habits throughout the day and shopping with nutrition in mind by reading food labels and focusing on fresh vs. processed foods.

Low Glycemic Index Foods for Hypoglycemia

The term "hypoglycemia" describes low blood glucose, or sugar, levels, usually below 70 milligrams per deciliter. Blood glucose levels constantly change with the ingestion of carbohydrates: The levels rise immediately after eating carbohydrate, then drop after the pancreas secretes insulin and the insulin moves the glucose into cells for energy. Hypoglycemia occurs when the insulin moves the glucose into the cells more rapidly than blood glucose is replenished through eating food or through the release of stored glucose in the liver. To manage hypoglycemia, ingest carbohydrates that increase blood glucose levels slowly. These carbohydrates are rated low on a scale called the glycemic index.

Carbohydrates and the Glycemic Index

The goal with blood glucose regulation is to keep levels as stable as possible. The speed at which blood glucose levels rise and fall depends on the quality of the ingested carbohydrate. Carbohydrates are rated on a zero-to-100 scale called the glycemic index: A carbohydrate assigned a number over 55 causes blood glucose to rise and fall more rapidly than one below 55. A healthy diet focuses on incorporating foods with a lower GI number.

Glycemic Index Vs. Glycemic Load

While the GI focuses on the quality of the carbohydrate, calculation of the glycemic load includes the quality and quantity; it is the optimal way to measure the impact that a carbohydrate will have on blood glucose levels, according to the University of Sydney. Foods sometimes have a high GI but an overall low GL.

Low-Glycemic-Load Foods

To regulate blood glucose levels, you should consume foods that have a low GL. According to Harvard School of Public Health, carbohydrates that rank below 10 on the GL scale include high-fiber fruits and vegetables, bran cereals and many legumes. Those from 11 to 19 include pearl barley, brown rice, oatmeal, bulgur, whole-grain bread and whole-grain pasta. High-glycemic-load foods, which should be reduced or avoided for hypoglycemia, include baked potato, french fries, refined cereals and breads, white rice and pasta, candy and sugar-sweetened beverages.

Note on Hypoglycemia

Common causes of hypoglycemia are diabetes and problems with insulin regulation, and other causes include certain medications; alcoholism; liver, kidney or endocrine disorders; or a pancreatic tumor that causes the pancreas to overproduce insulin. Sometimes hypoglycemia can simply be caused by undereating. Symptoms include shakiness, anxiety, fast heartbeat, dizziness, hunger, sleepiness, impaired vision, headache and potential unconsciousness. Those who think they have hypoglycemia should work with a doctor to determine the underlying cause, in addition to focusing on a diet with a low GL.

How Many Times Should You Chew Your Food for Weight Loss?

How you chew your food can go a long way to helping you control the amount of food you eat. Busy lifestyles often result in eating foods of lower nutritional value while you are on the go, which has consequences in terms of your weight. Observing some simple eating rules can help you chew your food more effectively and lose weight.

Chewing Food

The problem with the way most people chew their food is that it is done too fast. According to the Health Link BC website, it takes up to 20 minutes for your brain to get the signal that your stomach is full. During that 20-minute period, it is easy to consume portions you don’t need. Westchester University of Pennsylvania suggests chewing your food 30 to 50 times per mouthful. This will help slow you down, and mix the food thoroughly with saliva to help digestion. Also be sure to swallow what is in your mouth before taking another mouthful.

Portion Sizes

Modifying your portion sizes will help support your efforts to chew your foods more slowly. According to the National Center for Chronic Disease Prevention, people will consume more food at a sitting if the size of the portion is larger. Using smaller plates, so the plate still seems full, or just adding less to the plate, may help you eat less. Portion control is also helpful if you don’t feel comfortable leaving food on the plate.

Eating Mindfully

Distraction while eating can disrupt your digestion just as stress can, says the University of Minnesota. Distractions include driving, television or anything else that may take your mind away from eating. Mindful eating is about savoring your food and eating slowly without distraction. When you eat mindfully, you will be able to recognize when you are starting to get full so you can stop before you overeat. Setting your fork down between mouthfuls of food is another way to slow down your eating.

Weight Loss

By chewing your food 30 to 50 times and eating mindfully, you should consume less food on a daily basis, which would result in fewer calories being taken in, possibly causing you to lose weight.

Considerations

In between your mindfully eaten meals, try not to let yourself get to the point where you are ravenous. Always eat something when you first start to feel hungry, to keep any extreme hunger at bay. When you do eat, aim for being satisfied, but never stuffed.

How to Practice Healthy Habits

The U.S. spent close to $3 trillion on health care in 2012, according to the National Health Expenditure Account. This is over 18 percent of the gross domestic product, and the Congressional Budget Office, or CBO, predicts it will grow to 25 percent by 2025. By 2082, the CBO says half of all money generated in the U.S. will be spent on health services.

But there is something that can be done. The American Medical Association reports that 75 percent of all health care costs are used to treat preventable chronic conditions. This makes striving for health a matter of personal and community responsibility.

Step 1

Adopt one new healthy habit at a time by breaking a major health goal into steps. For example, there are five parts to the process of creating a healthy body mass index, or BMI, for life -- a wise goal for the 72 percent of Americans who are overweight or obese: getting seven hours of sleep each night; calculating your target number of calories; investing those calories in healthy, nutrient-dense foods; walking 10,000 steps, or 5 miles, daily; and integrating more movement into all parts of your life. Each one of these is a separate habit, and it takes three to four weeks to make a new behavior a natural part of your life.

Step 2

Frame your goal in a positive way. Change is more effective when you are moving toward what you want rather than away from something you fear. For example, you're much more likely to brush and floss daily because you want to attain a beautiful smile than you are to do the same action to prevent gingivitis and the heart disease that it causes. In the same way, don't try to lose weight -- rather, aim to recreate a svelte, lean, body with a BMI of 18.5 to 24.9.

Step 3

Write down your goal in very specific terms. Imagine mountain climbing without knowing where the summit is; there would be no place to stop at the top and celebrate your achievement. The same is true of health goals. For instance, determine the weight you want to achieve and when, at a safe weight loss rate of one pound a week. Visual people might find that it helps to have a picture that symbolizes your healthy goal posted where it can be seen throughout the day.

Step 4

Immerse yourself in planning for goal achievement as a way of optimizing the results you'll attain. According to Dr. David Krueger, psychiatrist and professor of health coaching, the more you take control of designing your own strategies for reaching a goal, the more likely you are to succeed. Rather than joining a diet group, in which others have done the work of planning for you, research nutrition using sources you trust and create an eating plan that you can live with for life.

Step 5

Try using a coach. Professional health coaches work with clients to facilitate health goal achievement . Having a certified health coach provides you with a source of sound medical knowledge who will help you set attainable goals and serve as an accountability partner in a relaxed, nonclinical way. And that's good for the economy too. A study of 174,120 insured Americans, published in the September 23, 2010, issue of the "New England Journal of Medicine," concluded that health coaching provided a 10.1 percent reduction in annual hospital admissions. The participants, who used the services of a health coach in short, phone-based sessions, averaged 3.6 percent lower total annual health care costs than those who did not utilize this service, making engaging a coach a fiscally prudent health strategy.

What Fruits Should You Eat at Night to Lose Weight?

If you're trying to lose weight and like to snack at night, you can’t go wrong with a healthy helping of whole fruit. Not only is fruit low in calories, but its natural sweetness may help satisfy your after-dinner sweet tooth. Any fruit makes a good choice; the trick is to mind your portions and keep your overall calories in check.

Snack Calories

There's nothing wrong with snacking at night. The problem is late-night snackers tend to eat more overall calories, according to Beth Israel Deaconess Medical Center, and this may lead to weight gain. Even eating too many fruit calories can cause you to gain weight. So you first need to know and track your daily calorie needs for weight loss, which typically ranges from 1,200 to 1,800 calories a day depending on your gender and activity level, and saving about 200 calories for your nighttime fruit snack.

Go Large With Melons

If you're looking for a large nighttime snack that won't overdo it on calories, go for melons such as watermelon, cantaloupe or honeydew. These water-rich fruits are very low in calories, which means you can eat a lot and still stay within your 200-calorie snack limit. You can enjoy 3 cups of honeydew or cantaloupe balls for just under 200 calories. Or, even more filling, have 4 cups of watermelon balls for 184 calories.

Sweet Berries

Berries also make a good nighttime snack choice. They're not only low in calories but also filled with fiber and antioxidants. Indulge on 4 cups of sliced strawberries for 196 calories. Raspberries are also a good choice with 192 calories in a 3-cup serving. Raspberries are very high in fiber, however, with 24 grams in that same 3-cup serving, and if you're not used to eating that much fiber, you might experience abdominal discomfort. So go slow starting with 1 cup at a time, and be sure to drink plenty of water.

Apples and Pears

Apples and pears also make good nighttime snack options when trying to lose weight. There's no need for any special preparation, and the crunch of the skin and meat of the fruit can make it a very satisfying choice. One medium apple or pear has about 100 calories. You can add 1 ounce of low-fat cheddar cheese to your apple or pear snack if you enjoy the balance of sweet and savory for an additional 100 calories.

Veggies That Get Digestion Moving and Cleanse the Body

Vegetables are naturally full of healthy nutrients and fiber that are essential for overall health. The U.S. Department of Agriculture recommends that adults eat 2 to 3 cups of vegetables per day. In general, the recommendation is to fill half of your plate with vegetables at every meal. Cleansing your body means helping your body get rid of toxins -- both from the environment and from those produced during metabolism that may be stored in your body.

Dietary Fiber and Vegetables

A diet high in dietary fiber reduces the chances of overeating by adding bulk to your diet. It also helps relieve and prevent constipation, hemorrhoids and diverticulosis, and it lowers blood cholesterol levels, possiby reducing the chance of heart disease. Most Americans do not meet the recommended dietary intake of 25 to 38 grams of fiber per day. Vegetables are rich in both soluble and insoluble fiber. Soluble fiber softens stools, making them easier to pass, while insoluble fiber speeds up the passage of stools, helping your body get rid of harmful wastes.

Fiber, Vegetables and Intake

Vegetables with a higher liquid content, such as cucumbers, naturally contain more soluble fiber, while stringy vegetables, such as celery and leafy greens, contain more insoluble fiber. If you are only starting to increase your fiber intake, gradually increase your vegetable consumption, as too much fiber too quickly can cause bloating, gas and constipation. Other vegetables recommended for their cleansing properties include carrots, squash, avocados, tomatoes, bell peppers, cauliflower and cabbage. To help your digestive system when eating more fiber, choose cooked vegetables, such as asparagus or broccoli, to start with, as the cooking process softens the fiber, making it easier on your body.

Benefits of Legumes

Legumes, while not often considered a vegetable, are still a healthy source of dietary fiber and can help cleanse your system, as well as get waste and food moving steadily through your system. Like vegetables, beans contain both soluble and insoluble fiber. To reduce the amount of gas produced from eating beans -- a common side effect -- do not cook the beans in the water you used to soak them.

Staying Hydrated

Water is key to a proper body cleanse, as well as ensuring the healthy passage of fiber through your system. If you do not consume enough fluids while increasing your dietary fiber intake, you can actually increase your risk of constipation, slowing down the digestive and cleansing processes. The general recommendation is at least six to eight full 8-ounce glasses of fluid per day. While water is the most recommended fluid, other healthy fluids, such as low-sodium broths, fruit and vegetable juices and caffeine-free teas can also be used to meet your daily fluid intake. More fluids may be needed if you significantly boost your fiber intake, are exposed to hot weather or have been participating in strenuous physical workouts.

What Is Purpose of Omega-3 Fatty Acids?

Omega-3 fatty acids are a class of essential fatty acids that cannot be manufactured by the body and need to be derived from the diet. They play diverse roles in the human body, and deficiency of these nutrients is linked to an increased risk of several chronic conditions. Important omega-3 fatty acids include alpha-linolenic acid, or ALA; eicosapentaenoic acid, or EPA; and docosahexaenoic acid, or DHA.

Sources

The only dietary sources of EPA and DHA are coldwater oily fish, such as salmon, sardines and herring, and marine algae. Flax and its oil are rich in omega-3's, mainly ALA, but lack EPA and DHA. The body can convert ALA into EPA and DHA, but it does this very inefficiently. This is why it is very important to ensure you are taking in enough omega-3's, especially EPA and DHA, from your diet.

Cancer

Several studies have reported an anti-cancer effect of omega-3 fatty acids. For example, a study in the “European Journal of Cancer Prevention” suggests a decreased risk in colorectal and breast cancer with increased EPA and DHA intake. These omega-3 fatty acids are believed to reduce tumor growth and improve appetite and quality of life of cancer patients.

Cardiovascular Disease

Omega-3 fatty acids have been linked to a reduced risk of heart disease. A study in the Juntendo University School of Medicine in Japan suggests that supplementation of 1.8g of EPA daily for two years led to a significant decrease in the thickness of the arteries together with improved blood flow. Other cardiovascular effects linked to omega-3 fatty acids include reduction in blood cholesterol and triglycerides and reduced tendency for LDL cholesterol oxidation, which is believed to be one of the main causes of atherosclerosis.

Brain

EPA and DHA are especially important for brain development of the infant and in fact are nowadays incorporated in baby food. Omega-3 fatty acids have also been reported to help treat psychotic disorders and prevent memory impairment, according to a study in the “Journal of Neurochemistry." Other brain-related benefits associated with this nutrient include an improvement in cognitive abilities in children with learning problems and a neuroprotective action in Parkinson’s disease sufferers.

Inflammation

Omega-3 fatty acids, especially EPA and DHA, have powerful anti-inflammatory properties through their inhibition of the production of pro-inflammatory molecules. Thus, according to the Royal Adelaide Hospital, these nutrients are especially important in fighting conditions such as arthritis, which are characterized by excess inflammation.

What Are the Benefits of Amino Acid Supplements?

Amino acids are the building blocks of protein, and are found in many food sources. Some amino acids can be made by your body, but others, known as the "essential amino acids," must be obtained through food or supplements. Although amino acid supplements are often associated with athletes, supplementation may benefit anyone. This is because amino acids produce enzymes and are also involved in mood, concentration, sleep and a number of other physiological phenomena. While amino acids may have benefits, you should consult a doctor before using any supplements.

Abdominal Fat Loss

Although most fat loss supplements contain high levels of stimulants and other ingredients that claim to increase your metabolism, amino acid supplements may support fat loss. According to a study published in "Menopause" in 2007, supplementation of a soy amino acid supplement for 3 months helped fight the growth of abdominal fat in post-menopausal women. use of an amino acid supplement in conjunction with a reduced-calorie diet may offer superior fat loss compared to dieting alone.

Retention of Muscle Mass

Amino acids and protein are known to aid in the muscle-building process when used in conjunction with resistance exercise, but research indicates amino acids may also benefit muscles that are not being trained. A study conducted at the University of São Paulo and published in the June 2010 issue of the journal "Muscle & Nerve" found that supplementation of the amino acid leucine in rats helped prevent muscle breakdown in muscles that were purposely immobilized. The researchers explain that leucine reduced the expression of genes that break down muscle during periods of inactivity.

Improved Exercise Performance

Amino acids assist in muscle building and help reverse muscle breakdown, which can aid in building muscle mass. Exercise science research suggests that these tendencies may also assist in enhancing exercise performance in endurance sports. A study, conducted by the Saga Nutraceuticals Research Institute and published in the February 2009 issue of the "Journal of Nutrition Science and Vitaminology" found that VO2max, a measure of efficient oxygen usage, was higher when using a branched-chain amino acid supplement compared to a placebo. The researchers concluded that the use of an isoleucine, valine and leucine supplement "may be effective to increase the endurance exercise capacity."

While amino acid supplements can boost your protein intake, you shouldn't take them without first consulting your doctor. Protein increases the workload on your kidneys, because metabolizing protein creates toxic by-products that your kidneys must flush from your body, and consuming too much protein can negatively affect kidney function. If you suffer from food allergies, some amino acid supplements might cause adverse reactions -- for example, whey and casein proteins might trigger dairy allergies, while soy amino acid supplements are unsuitable for those with soy allergies. A health care professional can recommend an amino acid supplement unlikely to cause adverse reactions, as well as recommend an appropriate dose.

The Definition of Food Supplements

Nutrients, such as vitamins and minerals, are best derived from food sources. However, you might find it difficult to eat a balanced diet on a regular basis, especially if you have special food considerations, like allergies, that make certain items off-limits. Food supplements can help you get the nutrients you lack from your regular diet. However, they're not intended to replace healthy meals and snacks. Consult with your doctor or registered dietitian before taking any food supplements.

Form and Function

Food supplements support your diet when certain nutrients are absent. Supplements come in tablet or gel-capsule form, as well as powders added to water. Almost 40 percent of adults in the U.S. take a multivitamin -- the most common dietary supplement -- according to the National Center for Complementary and Integrative Health. Other food supplements include meal replacement bars and shakes. These are sometimes used for weight loss. Ensuring your daily nutritional needs are met may also decrease the risk for chronic illnesses.

Common Ingredients

Multivitamins contain the most comprehensive list of ingredients. These include vitamins A, B complex, C and E, as well as important minerals like zinc and iron. You may only need a single supplement if you’re deficient in one nutrient. Examples include iron, vitamin C or vitamin B-12. Some food supplements even support certain life stages. For instance, a doctor may recommend a folic acid supplement for pregnant women, or a calcium-vitamin D combination for seniors.

Other Types of Supplements

Not all supplements offer nutritional value. Products made with tea, herbs and other botanical ingredients shouldn't replace regular nutrients. Read herbal supplement labels carefully -- many are falsely marketed as methods of disease prevention without any evidence to back these claims. These products don’t contain essential nutrients, so they're not effective dietary supplements.


Food supplements are supposed to help, but take it with a limit as excess is bad for your health.

Organic Raw Foods Fight Diabetes

More and more people spend millions of dollars getting treated for various diseases like diabetes without even knowing the key ingredient is all about organic raw foods. Studies show that by consuming uncooked and unprocessed foods helps your body alkalize thereby it is easier to eliminate toxins in the body. On the one hand, if you consume more cooked, processed foods, you introduce acidic components to your body that are more difficult to get rid of.

In cooking, some of the nutrients in the food are destroyed and oftentimes causes chemical changes and that it produces acidic toxins such as free radicals and carcinogens that link to diabetes. It also damages live enzymes that help in digestion.

Some people think that adapting an organic raw diet is more costly than your everyday typical food. However, in the long run this will save your more bucks than you can ever imagine. You'll son notice how you less frequent your doctor's office and entirely stop prescription medications for all sorts of diet-related diseases. Once you get used to eating organic raw food that is fresh, unspoiled and there are those inexpensive types too; you'll even feel less hungry all the time. Once your stomach is used to eating less fatty and oily, it can now easily absorb nutrients and warred off unwanted bulges in your midsection.

By reducing intake of cholesterol-laden foods often times accompanied by cooking and frying; an individual can cut incidence of having hypertension, heart disease and diabetes by fifty percent. Organic raw foods are also low in calorie that will mean less weight to gain. Gaining excess weight due to eating high caloric foods would eventually lead to diabetes. With so many food selections in supermarkets it is so easy to spot less nutritional food with whooping caloric counts. One has to be very keen and particular reading food labels and not just easily grab anything on the shelf.

Organic stores are very popular today due to a high demand of eating healthily. One can be sure that the food we eat is also free from pesticides and all natural. We can start leading and living a healthy lifestyle with going organic and raw. In the end, one will be even surprise by how much they can save from health care costs. Steer clear from fast food that will only give unnecessary calories and unsaturated fats that will predispose one to life threatening diseases such as diabetes.

How Toxic Waste Affects Our Natural Environment

Canada and all of the developed countries in the world produce some kind of toxic waste(s). It doesn't matter whether it's a chocolate bar wrapper or a canister of highly radioactive plutonium, they're potentially dangerous to us and/or our natural environment unless properly disposed of. Toxic waste is defined as any waste that is hazardous to human health or to our natural environment. 

According to the Institute of Chemical Waste Management, about 15% of our garbage is classified as toxic, and only 85% (approximately) of that is disposed of properly. The rest is either illegally dumped or accidentally mixed up with non-toxic garbage. That 15% may not seem like a lot, but when you consider the millions of tons of toxic waste that we produce every year, that 15% is enormous. The Environmental Protection Agency (EPA) estimates that we produce one ton of toxic wastes for every single person living in Canada every year. That means that the 15% represents about 4.2 million tons of toxic waste. Toxic wastes which are dumped in improper sites can seep into underground water supplies and contaminate huge areas. If the land that is intoxicated supports plant life, most of the plants and trees will die off. 

If the area is lived on by humans, it could cause serious illness or death. For example, an area by Niagara Falls (US side) was used during the 1930s by a chemical company to dump it's wastes. Most of them were hazardous, and the containers that held the chemicals later (after the company had gone out of business) began to leak. The chemicals spread for miles killing off plants and causing cancers and deadly diseases in humans. Included in these wastes was a chemical called dioxin... one ounce of it used under the right circumstances was enough to kill off everyone in living in Toronto. One of the most popular places to dump toxic wastes is in the oceans. People figured that the oceans were so huge that garbage would just "disappear", and sink to the bottom. Well, they were wrong. 

Chemicals have turned up in dead whale bodies and dead fish in high enough concentrations to kill people. Medical wastes such as used needles and vials of blood (some carrying the AIDS virus) have washed up along the Atlantic coast and in one of the Great Lakes. Mutated and disfigured fish as well as other water animals have washed up dead or been caught by fishermen. The list of stories goes on, and it's still growing. Canada and the USA have created laws and regulations to try to stop the illegal dumping of toxic wastes and the destruction of our environment. The US has created a multi-billion dollar fund called "SuperFund" to try and clean up areas that have been contaminated. Canada is also working along those lines. The government has made a prioritized list of recognised hazardous dump sites, and is forcing the company that owns the land to pay for the clean-up of the area. 

If the company no longer exists, or the exact origin of the waste is unknown, the government will pay for the clean-up. Some toxic wastes can actually been turned into something useful, or in other words 'recycled'. For example, several kinds of metals can be recycled. Lead and silver (both are heavy metals, which are classified as toxic wastes) are both recycled and used again. About 1/2 of the lead used in the country is recycled, and about 1/4 of the silver is recycled. Other toxic wastes can be chemically 'transformed' into new products. This is done by adding chemicals to the waste, which causes it to change into something new. Philadelphia and Chicago transform sewage sludge into fertilizer, which is put to use on farms. A huge pile of toxic waste looms over Canada. This waste is not the product of some Natural disaster like a tidal wave or a hurricane. It is a man-made pile of deadly garbage that threatens our very existance. Who is responsible for this pile? The answer, is 'us'. We are the people who buy the cheap food which was grown with the help of chemical pestisides. We are the people who demand the electricity created by the nuclear power plants. We are our own worst enemies.

Caffeine And Healthy Diet May Boost Memory, Thinking Skills

A study published in this month’s Journal of Nutrition is any indication, the caffeine in coffee might offer not just a momentary mental boost but also longer-term effects on thinking skills. Having an alcoholic drink a day might also benefit our mental performance, but the line between just right and too much is uncertain. An even better strategy for maintaining memory and thinking skills with age may be to eat a healthy diet.

In the study, researchers from the National Institute on Aging compared scores on various tests of thinking skills and memory with caffeine, alcohol, and nutrient intake in 727 men and women taking part in the Baltimore Longitudinal Study of Aging. Over all, participants who ranked high on the healthy diet scale did better on 10 tests of memory than those with lower diet scores. The same held true for those who took in more caffeine. The effects for moderate alcohol drinking were mixed.

The caffeine-brain connection

The reason you get a quick wakeup call after chugging a mug of coffee has to do with the way caffeine tricks your brain. Not only is caffeine a brain stimulant, but it also blocks receptors for a chemical called adenosine, which normally prevents the release of excitatory brain chemicals. With adenosine out of the way, these brain-sparking chemicals can flow more freely—giving you a surge of energy and potentially improving mental performance and slowing age-related mental decline.

The Journal of Nutrition study isn’t the last word on the subject of caffeine and memory. It showed that people—particularly those who were ages 70 and over—who took in more caffeine scored better on tests of mental function, but not on memory tests or other measures of mental ability.

Some previous studies have shown improved long-term memory performance and thinking ability in regular caffeine consumers; others haven’t shown any connection.

Drink to your cognitive health?

When it comes to alcohol, its effects on memory and thinking skills may depend on how they are measured and how much you’re drinking. In this study, moderate alcohol use appeared to improve working memory and attention—especially in women and in those ages 70 and over. But those benefits could come at the expense of declines in skills like executive function and global thinking.

Excessive drinking, defined as more than two drinks a day for men or more than one a day for women, is known to harm the brain. Over time, excessive drinking can cause everything from short-term memory lapses to more permanent problems. Any benefits from alcohol seen in theJournal of Nutrition study came from moderate drinking.

Better memory through diet

The study also looked at the connection between diet and mental performance. People who ate foods with plenty of healthful nutrients had better attention and memory than participant with poorer diets. A healthy diet was also linked to good thinking skills in women and participants under age 70. In particular, foods that are part of the Mediterranean diet—fruits, vegetables, nuts, fish, olive oil, and whole grains—show promise for preserving memory and preventing Alzheimer’s and other forms of dementia.

A recipe for maintaining memory

This study is just one of many linking healthy eating habits with maintaining memory and thinking skills into old age. Continuing a healthy diet, or switching to one, makes sense on many levels. It probably is good for your brain, and it’s definitely good for your heart, bones, muscles, and overall health.

As for caffeine? There’s no evidence yet that you need to start drinking coffee or tea to protect your brain. If you like drinking caffeinated beverages, enjoy them. But keep in mind that adding lots of sugar or cream, or getting caffeine via sugar-sweetened soda, may counter any benefits.

What about alcohol? If you enjoy drinking alcohol, keep it moderate—or less. As the researchers write, “alcohol has potentially deleterious effects over time with lower intake being a better choice than moderate intake.”

Advantages & Disadvantages of the Alkaline Diet

The alkaline diet is an alternative diet that attempts to correct the body’s pH by emphasizing foods that have alkalizing reactions in the body. Although few medical studies have linked the alkaline diet to specific health benefits, proponents claim that the diet treats a variety of conditions from digestive problems to cancer. For best results, talk to your dietician before undergoing a drastic change in your eating habits.

Proponents of the alkaline diet claim that certain foods lead the body to become overly acidic. These acidic foods – such as sugar, caffeine, animal protein and processed foods – are kept to a minimum of 25 percent or less of your total caloric intake, while alkalizing foods – including fruits, leafy greens and root vegetables – should make up the remaining majority of your consumption. Despite its claims, the alkaline diet has produced few studies in support of its methodology. The body has multiple mechanisms for correcting your pH to the ideal levels of 7.35 to 7.45, registered dietitian Stephanie Vangsness of The Brigham and Women’s Hospital explains.

Advantages

According to the Wolfe Clinic website, which promotes the diet, when the body is acidic it resorts to leaching minerals such as calcium, sodium, magnesium and potassium from vital organs. In this state, your saliva, muscles, bones and teeth may deteriorate, causing a variety of negative symptoms, such as muscle cramps, twitches, electrolyte deficiency and brittle bones. Supporters of the alkaline diet purport that reducing your intake of acidifying foods and increasing your intake of alkalizing foods can help reverse symptoms caused by acidity. Despite the lack of mainstream medical evidence, the alkaline diet may provide many nutritional benefits by supporting the consumption of foods that are generally considered healthy, such as vegetables, root crops, fruits, nuts, seeds, whole grains, beans, green tea and lean proteins such as fish and eggs.

Disadvantages

Vangsness advises against the alkaline diet because it promotes the exclusion of some healthy foods. Certain fats and oils that are restricted from the alkaline diet can provide essential fatty acids, which are required to maintain immunity and make healthy cells. Beans and legumes are also discouraged, limiting your intake of helpful phytonutrients that may boost the immune system and lower your risk of cancer.

Safety Concerns

Talk to your doctor before adopting an alkaline diet to reduce the risk of malnutrition and other negative effects. Because of the lack of scientific evidence, the alkaline diet may not be appropriate or safe for all people, and it is generally suggested that you make necessary concessions as your body requires.

What Are the Benefits of Drinking a Gallon of Water a Day?

Water, whether bottled or from the tap, is a healthy, zero-calorie drink that helps your body stay fully hydrated. Proper hydration is key for optimal body function, and not consuming enough water can lead to serious complications, including dehydration. Drinking a gallon of water a day is more than the recommended intake but will not have any harmful effects on your system if you are not dehydrated.

A Gallon for Hydration

Water makes up more than 60 percent of your body weight, and without it, you would not survive more than a few days. All of your body’s cells and organs need water to run, and it also functions as a lubricant in your body. Excess water is removed from your body through sweating as well as urination. MedlinePlus recommends drinking six to eight 8-ounce glasses per day. While a gallon of water is double the recommended intake, the excess will simply be excreted by your body.

Hot Weather and Skin Health

If you are exposed to high temperatures, whether in dry or humid conditions, you will likely require more than the recommended intake of water per day. This is especially true if you are engaging in physical activity in high temperatures. In hot weather, a gallon of water may be the minimum you require to stay hydrated. Johns Hopkins University states that how much you sweat is not an indication of dehydration, as dry climates may cause your sweat to evaporate more quickly, leading you to believe you are losing less water, which is not the case. Drinking water and staying hydrated also helps with skin health, encouraging healthy circulation and firmer, more elastic skin, according to a study published in 2007 by "Wound Repair and Regeneration."

Water and Peak Performance Ability

If you are engaged in any sports activity, you need to be hydrated before, during and after, consuming upwards of a gallon depending on the duration and intensity of your exercise in order to stay in top physical form. While staying hydrated is important during workouts, the American Council on Exercise recommends 7 to 10 ounces for every 20 minutes of exercise. In addition, hydration before exercising is just as important. Drink 17 to 20 ounces two to three hours before exercising to ensure your body is ready for the workout it is about to undergo. To stay hydrated, drink at least 8 ounces of water within 30 minutes of exercise and 16 to 24 ounces per pound of body weight lost while working out. This means that, assuming no weight lost, you would need to drink a gallon of water for a two-hour workout in order to stay adequately hydrated.

Dehydration and Water Intoxication

If you do not consume enough fluids, you will become dehydrated. Symptoms of dehydration include nausea, a sore or dry throat or mouth, and a loss of appetite for food and fluids because you feel too ill. Causes of dehydration include excess sweating, fever, excess urination from medications or diabetes, diarrhea or vomiting. The opposite of dehydration is consuming too much water, leading to water intoxication. While water intoxication is rare, it can happen if you drink too much water too quickly. Drinking a gallon of water is safe if you spread it out throughout the day, but if you consume it in less than an hour, you risk getting water intoxication, which can be deadly. Water intoxication can happen with levels as low as 3 liters, a little less than a gallon, per hour.

How To Stay On The Healthy Path Of Vitality

Often, spiritually guided, inspired moments in our lives end up being just…moments. In other words, despite your excellent intentions, you cleanse and then go right back to eating office cupcakes. You work out for a month and then stop moving at all. You plan to cut off a toxic relationship and then, in a moment of weakness, text that person you know is bad for you.

Why? The truth is that living a healthy, miraculous life—with vitality and grace—requires real commitment and a practice. Without it, even your most soul-directed intentions may falter.

The right tools make these moments more of a mindset and allow you to live your good intentions.

1. Practice radical forgiveness.
When we slip up, we often enter a cycle of guilt that sabotages our progress even more. What if you could learn to forgive yourself on the spot? Forgiveness is a choice you make. In an instant, you can shift from self-hatred and attack to self-love and compassion. Your simple decision to choose to forgive yourself will open the floodgates for peace to set in. Next time you judge yourself for falling off the healthy wagon, simply say, “I choose to forgive myself now.” Then relax into that commitment and let forgiveness take over.

2. “When in doubt, play it out.”

It’s easy to forget about the long-term consequences of small choices, especially when temptation (say, a jumbo frosted cupcake) is right in front of you. Instead of summoning every ounce of willpower to resist the urge, remember: When in doubt, play it out. That’s right. Play out the entire story from start to finish. You pick up the cupcake and eat the whole thing; then, in the heat of the moment, you eat another. Fifteen minutes later, you have a sugar headache that stays with you until the following morning when you feel hung over from the cupcake binge.

Whatever the issue, if you take the time to play out the entire scenario, you’ll be able to talk yourself out of making a mistake. The key is to think your way through the whole story. Not just the fun part where you get a sugar high off of the cupcake. Play the story all the way through to the end when you crash and burn. Your honesty and willingness to remember what is real will save you when you want to relapse into old behavior. This tool isn’t just for sugary temptations. Use it whenever you find yourself enchanted by something that ultimately is not good for you.
3. Do you have permission-giving thoughts?

Do you give yourself permission to do things that you know should be out of bounds for you? Whether it’s downing that extra drink, buying that dress on your maxed-out credit card, or eating fast food, giving yourself the go-ahead ultimately leads to bigger failures. Here’s how to flip that logic: Stop giving yourself permission to partake in the negative behavior. If you make a commitment to yourself that you no longer partake in that activity—“I don’t drink”—then you won’t wind up drunk on a Friday night when you wanted to stay sober. Each time you choose not to give yourself permission to do something negative, you make it easier to do something positive. Making good on your good intentions is a miracle.

5 Easy, Delicious Ways To Make Leafy Greens A Staple In Your Daily Diet

By now, you’ve certainly heard that leafy green vegetables are good for you. But let’s be honest, how often do you actually eat them? If you can’t remember the last time you ate some greens, it could behoove you to step it up.

Leafy greens like kale, spinach, Swiss chard and collards have so many health benefits, it’s almost comical. As in, if foods were superheroes, leafy green veggies would be Batman. They are low in calories and fat; high in fiber; rich in folic acid, vitamin C, potassium and magnesium; and contain a vast array of phytochemicals and antioxidants.

Vegetarian Times has come up with ingenious ways to incorporate this superfood into your everyday diet. When you think greens, it doesn’t always have to mean a steamed side dish or salad. Here are five tasty ways to add greens to the dishes you already love.

1. Add steamed or sautéed greens to pasta dishes.
I do this one all the time. While the pasta is boiling, I’ll sautée a couple handfuls of kale or spinach with some mushrooms (or any other veggie), then combine with marinara sauce and toss it with the pasta. Super easy, and much healthier. Or try this VT recipe for Kale and Cauliflower Alfredo.

2. Fold chopped leafies or whole baby leaves into bean, grain and potato salads.
Who says potato salad has to be white? Or, er, yellow-ish? Adding greens not only boosts the health factor, it also provides some much-needed color and texture to an otherwise dull dish.

3. Feature greens in a flavorful, nutrient-packed topping.
Such a simple solution! Just make whatever you usually make and throw some deliciously prepared greens on top. Eggplant parmesan is pretty delectable as-is, but piled high with spinach? Double the yum.

4. Blend steamed or tender raw greens into batters and doughs.
Okay, I have to admit, this one is for those who have far more Rachel Ray in them than I do. I can’t remember the last time I made dough from scratch, but I did order some spinach gnocchi in a restaurant recently. If I had the time and patience, I’d definitely try this Watercress Spaetzle with Grape Tomatoes (never heard of spaetzle but looks bomb) or this drool-inducing Sweet Potato Cornbread with Collard Confetti.

5. Add two cups of leaves to your favorite smoothie recipes.
Honestly, this one is easy as pie. (Easier, actually, because pie is not really that easy… unless, of course, you’re eating it.) Blending greens into your smoothie honestly does not affect the taste, at least not in an adverse way. Today I threw some kale into my strawberry-banana smoothie and it was scrumptious. Or try this: Chard, Lime and Mint Smoothie, or this Ultimate Green Smoothie.

Natural Antioxidants & Immune Boosters

Natural antioxidants and immune boosters can help prevent illness and keep your body healthy. Adequately feeding your immune system boosts its disease-fighting power. Antioxidants protect cells from oxidative damage by free radicals, the byproducts of metabolism and environmental factors. They also stimulate the production of white blood cells, the body’s defense mechanism. There are many natural antioxidants and immune boosters available in the form of vitamins, minerals, phytochemicals and other substances in the foods we eat.

Vitamin C

Vitamin C is a powerful antioxidant responsible for the increased production of infection-fighting white blood cells and antibodies. It increases the body’s levels of interferon, an antibody that coats the cell surface, preventing viral or bacterial attack. Vitamin C protects against cancer by inhibiting the production of cancer-causing nitrosamines. It reduces the risk of cardiovascular disease by raising levels of HDL, or good, cholesterol and lowering blood pressure. Choose citrus fruits, bell peppers, broccoli, tomatoes, strawberries and green leafy vegetables to boost your immunity.

Vitamin E

Vitamin E signals the release of natural killer cells, which are cells that seek and destroy foreign particles such as germs and toxins. It also stimulates the production of B cells, or immune cells that manufacture antibodies. Vitamin E may reverse immunity decline related to the natural aging process. Eating a diet rich in nuts, seeds, vegetable oils, whole grains, leafy greens and fortified breakfast cereals will help you meet your daily vitamin E needs.

Carotenoids

Beta carotene is converted to vitamin A only when the body needs it. This process allows the remaining carotenoids to act as antioxidants, fighting free radicals throughout the body. Beta carotene helps strengthen the immune system and reduce the risk of cardiovascular disease by interfering with the oxidation of fat and cholesterol in the bloodstream. Beta carotene has a preventive effect against atherosclerosis, stroke, cancer and heart attack. Brightly colored fruits and vegetables such as carrots, apricots, sweet potatoes, squash, broccoli, tomatoes, cantaloupe, peaches, spinach, kale, pumpkin and mango are rich in beta carotene. Reach for watermelon and tomatoes as sources of lycopene, a potent antioxidant.

Bioflavonoids

Bioflavonoids are polynutrients found in legumes, soybeans, tea, grapes, red wine and soy products. In the body, they are converted to plant estrogens, or phytoestrogens, which help inhibit the growth of hormone-dependent cancers. They also aid the immune system by protecting the body’s cells against environmental pollutants. Bioflavonoids lower total cholesterol levels and reduce the cholesterol’s ability to form plaques in arteries.

Selenium

Selenium, an important mineral, increases the effectiveness of vitamin E. It also works by increasing natural killer cells and mobilizing cancer-fighting cells. It is a powerful anti-cancer agent, as it helps prevent damage caused by radiation and chemical carcinogens. Selenium boosts the immune system’s reaction to infections, prevents blood clots and may even be beneficial in reducing arthritic pain. To meet your daily selenium needs, consume tuna, lobster, shrimp, snapper, whole grains, eggs, chicken, cheese, garlic, nuts, seeds and vegetables.

Zinc

A mineral and immune booster, zinc increases white blood cell and killer cell production. This enhances the immune system’s ability to fight infection more aggressively and release antibodies. Zinc can decrease the incidence and severity of infections, inhibit the loss of vision as a result of macular degeneration, and help prevent prostate enlargement and cancer. Foods rich in zinc include oysters, crabs, beef, turkey, beans and fortified cereals.

Six Basic Nutrients and Their Functions

There are six classes of essential nutrients necessary for human survival: carbohydrates, proteins, lipids, vitamins, minerals and water. The best way to get these nutrients is by following a varied, healthy diet featuring plenty of fresh vegetables and fruits, whole grains, lean proteins, nonfat dairy products and healthy fats. Dietary requirements vary with age and sex. Consult your physician or a registered dietitian about the diet that is best for you.

Carbohydrates

Carbohydrates are a major energy source. Along with providing fuel for physical activity, they also power the body's involuntary functions, including heartbeat, breathing and digestive processes. Food sources of carbohydrates include grains and grain products, vegetables, fruits, legumes, dairy products and sugars. Carbohydrates should supply 40 to 60 percent of the average person's caloric intake.

Proteins

Skin, muscle and bones depend on dietary protein for normal growth, development and maintenance. Getting enough protein is rarely a problem in industrialized countries such as the U.S. Complete proteins from animal sources contain all the amino acids your body needs for normal functioning. Plant sources only contain incomplete proteins, meaning some amino acids are missing. If you do not eat much meat, poultry, fish or other animal products, eat a variety of protein-rich plant foods such as beans, nuts and whole grains to ensure an optimal combination of amino acids.

Lipids

You may think of lipids, or fats, as dietary enemies, but they are as necessary to the body's normal functioning as the other essential nutrients. Dietary fat helps the absorption of vitamins, supports cell membrane health and helps maintain the immune system. Not all fats are equal. Choose healthy unsaturated fats such as olive oil and nut oil instead of saturated fats from fatty meats.

Vitamins and Minerals

Vitamins are micronutrients, meaning the body needs them in small quantities. Vitamins are organic compounds produced by living beings, while minerals are inorganic elements that originate in the earth. Vitamins and minerals support the body's biochemical processes. Each of the vitamins and minerals has a distinct function, including regulating metabolism, guarding the cells from oxidative stress and synthesizing hormones.

Water

Comprising 60 percent of your body weight, water is vital for the normal functioning of all your body's systems. It helps cleanse your body of wastes and toxins, carries essential nutrients to your cells, lubricates your joints and helps maintain your body temperature. While the rule is to drink eight glasses of water daily, this maxim is not supported by scientific evidence. If your urine output is about 6 cups per day, your urine is slightly yellowish or clear and you don't often feel thirsty, your water intake is likely adequate.

How Much Fish Oil Is Safe to Take & What Are Benefits & Risks?

Fish oil is found in fatty fish such as mackerel, tuna, sturgeon, trout and salmon, and also in supplements made from these. Fish oil contains two different omega-3 fatty acids, eicosapentenoic acid, or EPA, and docosahexenoic, or DHA, both of which have heart healthy benefits. Despite these advantages, be aware that mild and severe health risks are associated with high supplement dosages.

How Much is Enough?

Eat fatty fish twice a week, advices the American Heart Association. A 3.5-oz. portion of fatty fish provides approximately 1 g of omega-3 fatty acids. Get your omega-3 requirements met through food before resorting to supplements; however, if you do take fish oil pills limit your intake to 3 g per day. Discuss possible higher dosages with your physician.
Benefits

Research demonstrates the heart healthy effects of fish oils both for individuals with cardiovascular disease and for those without a history of heart problems. According to the American Heart Association, omega-3 fatty acids decrease abnormal heart beat and heart attack risk, slow hardening of the arteries and slightly lower blood pressure. In addition, fish oils lower blood triglyceride levels by 20 to 50 percent. It is also theorized that fish oils reduce fatalities caused by heart attacks more than the prescription drugs known as statins do.

Risks

Taking fish oil in amounts greater than 3 g is considered unsafe, warns the UC Berkeley Wellness Guide. Mild side effects at this large dosage include nausea, belching or "fish burps," heartburn and diarrhea. Minimize these effects by taking supplements at mealtimes and gradually increase dosage amounts. More severe side effects caused by high dosages include an increased risk for excessive bleeding, stroke, elevated LDL cholesterol levels, immune system suppression and poor glycemic control in diabetic individuals.

Safety Concerns

Women who are pregnant or breast-feeding and young children should restrict fatty fish intake due to possible methylmercury content. This toxin is only found in fish meat, thus fish oil supplements are a safe substitute. Individuals allergic to fish should also avoid fish oil or omega-3 supplements manufactured from it. For those individuals with toxin contamination concerns, the American Heart Association advises individuals to cut off fish skin and the underlying fat layer prior to cooking. The benefits of fish oil consumption for older men and postmenopausal women outweigh any risks from possible toxin contamination.
Fish oils are known to interact with certain medications such as birth control pills and anti-hypertensive and anticoagulant drugs. Vitamin E levels can also decrease with fish oil supplementation. Consult your physician if you have concerns regarding fish oil and medication interaction.

Food to Improve Digestion

Whether you want to prevent constipation, relieve stomach pain or correct other digestive-related problems, you can achieve it by eating certain types of food. To ease your digestion, choose foods that can help soften the bulk. If you have problems digesting milk, choose foods that can break down the “milk” carbohydrate. Choosing the right foods will help improve your digestion. But you should also remember to eat slowly since speed can interfere with the digestion process.

Water

Water — the zero-calorie drink — not only helps sustain your body, but acts as your digestive system’s assistant by breaking foods down into smaller components. The National Institute of Diabetes and Digestive and Kidney Diseases reports that water also helps the fiber in your digestive tract work better.
Fruit juice, vegetable juice and clear soup also help prevent constipation by reducing dehydration -- one of the contributors to the condition. Drinks that contain alcohol or caffeine can dehydrate you and cause constipation, thus you should try to avoid these types of beverages, explains the NDDIC.

High-Fiber Food

Dietary fiber, a carbohydrate produced only in plants, helps move food through the digestive tract. Although your body can’t digest fiber, it needs this carbohydrate to build bulk. Fiber also prevents constipation and diverticulosis, a condition where an area in the intestine protrudes outward, forming a pouch, MedlinePlus states. The Linus Pauling Institute at Oregon State University explains that high-fiber food can soften and increase the speed of the bulk through the colon, thus reducing constipation. Excellent sources of fiber include navy beans, split peas, lentils, 100-percent wheat bran cereal, pearled barley, oat bran, artichoke hearts, spinach, Brussels sprouts, prunes, Asian pear, guava, almonds, pistachios and pecans.

Yogurt

Yogurt contains live bacteria, or culture, that can help break down lactose, a special carbohydrate found in dairy products of which many people of Asian descent can’t digest. According to Dr. Sylvie Rabot and colleagues in “The Journal of Nutrition,” research studies have indicated that consuming yogurt produces fewer symptoms of lactose intolerance than milk. The researchers concluded that the fermentation of dairy in yogurt coupled with its live culture, specifically L. bulgaricus, have attributed to the reduction of lactose intolerance symptoms. Although the live culture in yogurts can digest about 20 to 40 percent of lactose, the researchers warn that not every individual will experience a decrease in symptoms of lactose intolerance.

How Long to Repopulate Good Bacteria in Your Gut?

There is plenty of bacteria in your gut and most of it is good. However, after a round of antibiotics, this good bacteria is destroyed with the bad. You may have recovered from your illness, but now you need the good bacteria back. Probiotics are good bacteria that live in your intestines and contribute to a healthy gut. There are billions of species of good bacteria and they begin to repopulate in your gut as soon as you eat probiotic foods or supplements. As long as you have stopped taking antibiotics, the probiotics will start to take hold. Consult with your medical provider for any of your health concerns and before adding probiotics.

Probiotics

Probiotics are living micro-organisms which exert a positive health benefit when you eat them. According to "The American Journal of Clinical Nutrition," some of the most common probiotics belong to the species Lactobacillus, Bifidobacterium and Saccharomyces. Probiotics have been used anciently; the name "pro" means "for" in Latin and "biotic" means "life." Antibiotics are made up of the two Latin names: "anti" meaning "against" and "biotic" for "life." Probiotics are "for life" and antibiotics are "against life." Antibiotics have saved lives and have a valuable place in maintaining health. Probiotics ensure that good bacteria keeps your gut healthy. Once in the intestines, probiotics create an environment where good bacteria thrives and bad bacteria is less likely to stay alive.

Benefits

Probiotics begin to work as soon as you start to add them to your diet. The World Health Organization recommends that you take probiotics daily to strengthen your immune system and get enough calcium. Most probiotics are fermented milk products such as yogurt that have added live bacteria. Probiotics help people with allergies, constipation, diarrhea, colon cancer and irritable bowel syndrome, according to the "Canadian Journal of Infectious Diseases and Medical Microbiology." Seventy percent of the immune system is located in the digestive tract. Probiotics help establish a layer of self defense from invading bad bacteria. The "Journal of Clinical Immunology" reported a study in which infants with eczema and allergies to cow's milk were treated with the probiotic, Lactobacillus GG. In one month of treatment, the good bacteria had repopulated and the infants had improved in both allergies and eczema.

How to Use Probiotics

You do not have to wait until your course of antibiotics is over before adding the good bacteria. Add healthy probiotic yogurts to your diet even while you are taking an antibiotic. Then continue to eat these foods high in probiotics. They continue to protect your gut and keep you healthy. This is especially important while traveling. A diet high in yogurt that supplies a broad range of probiotics helps protect you from traveler's diarrhea. Fermented foods are also a source of probiotic bacteria. Look for kefir, sauerkraut and Japanese foods such as miso and tempeh. Everyone will differ in the time it takes to repopulate good bacteria, depending on health and the strength of the probiotics.

Considerations

You may have to add probiotic supplements to get the desired results. "Advance for Nurse Practitioners and Physicians Assistants" recommends capsules that contain 5 billion mixed-strains with a guaranteed potency. Some patients may need to take supplements adding up to 25 billion organisms, up to three times per day to achieve therapeutic benefits, after illness or a long course of antibiotics. Always look for high quality probiotics and check the expiration date.