The Nutrients You Need – Demystified | Student service

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Have you ever wondered why fish is supposedly good for your eyes? Why Are Unsaturated Fats Better For You Than Saturated Fats? Or what is an “antioxidant”?

Here are answers to these – and other – questions that you may have had for a while. Also included are 6 nice hacks to get more nutrients every day!

First, let’s go through the basics:

What nutrients does our body need?

carbohydrates

Carbohydrates, or carbohydrates, are made up of sugar molecules that are broken down to create the energy we need to survive. Above all, the brain needs the sugar molecule glucose, as it is one of the few molecules that the brain can access for energy production.

Getting too much glucose, however, can cause too health complications such as diabetes, obesity, and cardiovascular disease – so pay attention to the nutritional information when buying foods. This label shows the amount of carbohydrates you are consuming, which can also indicate glucose levels.

On the nutrition label, carbohydrates can appear as “sugar” and “fiber”. Here is an overview of these:

sugar

That can be divided in naturally occurring sugars (sugars that occur naturally in foods) and added Sugar (sugar added to food during manufacture). Although these two types of sugar are in many cases the same chemical structureUltimately, naturally occurring sugars are better for you because you are likely to get them in smaller amounts along with a range of nutrients from eating fruits and vegetables.

On the other hand, added sugar is absorbed more quickly by the body, so it is more likely to lead to an increase in blood sugar and insulin levels. Over time, these spikes can worsen the body’s ability to lower blood sugar – which is what the body puts on higher risk of type II diabetes. So next time you’re in the mood for something sweet, try to choose foods with naturally occurring sugars whenever possible!

Fiber

Fiber does not contribute to your total carbohydrate intake as it cannot be digested – it just passes through your body. Legumes like lenses are good sources of fiber that can help increase bowel movements – and lower blood cholesterol levels. This reduction is important because the body cannot break down the cholesterol (more to cholesterol later!).

One of the only ways the body can control cholesterol is to convert cholesterol into bile salts and then excrete it as. And because fiber can bind to bile salts, more cholesterol can be emitted. So definitely try to get plenty of fiber.

Did you also know …

When looking at a nutrition label, you may be wondering why the amounts listed for sugar and fiber don’t add up to the total amount of carbohydrates listed. That’s because the rest, starch (aka complex sugars), isn’t listed. As with other carbohydrates Strengthen are broken down into glucose, which can ultimately be converted into fats for storage. And in this sense:

Fats

The body needs fats because they are used to store energy. Think of fats as chains of carbon atoms linked together.

Fats come in these forms:

  1. Saturated fats
  2. Unsaturated fats (monounsaturated and polyunsaturated)

  3. Trans fats

You may have heard that unsaturated fats are better for you than saturated and trans fats. The reason is linked to Low-Density Lipoproteins (LDLs) and High-Density Lipoproteins (HDLs), these are fat and protein particles that cholesterol within the body.

LDLs bring cholesterol from the liver to various cells in the body, while HDLs collect cholesterol from the bloodstream and return it to the liver, which then removes it from the body.

However, when there are excess LDLs, which carry cholesterol from the liver into the bloodstream, the excess LDLs can build up in your blood vessels and form plaque. Plaque build-up gradually narrows the inside of the blood vessels, creating conditions that can lead to cardiovascular disease.

Because trans and saturated fats can do both Increase LDL levels, best to avoid trans fats – the most harmful type Fat – and keep up your saturated fat intake low. Instead, eat more fiber to get yours HDL levels high, and make sure you include unsaturated fats in your diet as these can help Lower LDL levels.

Unsaturated fats are of 2 types: omega-3 and omega-6 fats. These are essential the human diet, which means that the body cannot produce it itself. We need both to maintain a balanced, healthy diet.

Omega-3 fats (also known as omega-3 fatty acids)

Omega-3 fats include alpha-linolenic acids (ALAs), eicosapentaenoic acids (EPAs), and docosahexaenoic acids (DHAs). ALAs are used for energy, and can be found in Flaxseed oil and walnuts. EPAs and DHAs, which are common in fish, both help Protect the cells in your retina– hence the saying that eating fish is good for the eyes.

Omega-6 fats (also known as omega-6 fatty acids)

Like omega-3 fats, omega-6 fats are also linked to reduced risk of heart disease– and it’s important to have a balance of omega-3 and omega-6 fats for optimal cardiovascular health. Seeds and seed oil are rich sources of omega-6 fats.

Proteins

The body uses Proteins– which are made up of compounds called amino acids – to generate energy, build muscle, and repair tissue. To get the protein you need in a healthy way, you can give it a try this approach:

  • Add more vegetable proteins in your diet

  • Whenever possible, choose white meat and seafood over red meat when eating meat

  • Avoid consuming processed meats like bacon

Whole grains and dairy products can be good sources of protein – a good example of the former is Andean millet, that includes 9 essential amino acids!

Vitamins and minerals

Vitamins and minerals help break down food, convert food into energy and strengthen the immune system. Certain vitamins, such as vitamin C and Vitamin E, are Antioxidantswhich means that they help protect the cells from “free radicals“- harmful chemicals in the body that destroy cells and even DNA.

If you want more information about vitamins and minerals (like their recommended daily intake), check out this listing from Harvard Medical School.

And as promised:

6 Niche Nutritional Hacks You Should Know About

1. If you are a regular coffee drinker, opt for lightly roasted coffee – which contains more antioxidant properties as dark roasted coffee. And if you want to maximize your vigilance, consider getting a “Coffee sleep”(A 20-minute close-eye right after this You are drinking a cup of coffee)!

2. Oranges aren’t the only fruits loaded with vitamin C. In fact, some fruits and vegetables – including strawberries, kiwis, and broccoli – have olives even more vitamin C. than oranges. So next time you go grocery shopping, look for a variety of fruits and vegetables high in vitamin C!

3. The way you cook and wash your food affects how nutritious your food can be. Can cook tomatoes for example Significantly increase the lycopene content (Lycopene is a powerful antioxidant!). Rinsing (rather than soaking) fruits and vegetables can also help preserve their nutrients.

4. Many spices offer benefits that you may not expect. parsley and rosemary Proven to be anti-inflammatory and anti-cancer (wow!).

5. The way in which you can combine foods increase or decrease your body’s ability to absorb nutrients. Check out this fast deck for food pairings that can improve nutrient uptake – and food pairings that should be avoided!

6. The time of day you eat certain foods can also play a role! Did you know that you only eat cherries (which contain melatonin) 1 hour before bed? can help you sleep better?

For more tips on maintaining a healthy diet, visit the UBC foodie blog!

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