How Vitamins and Minerals Support a Healthy Body

Posted on February 17, 2012 by admin

Keeping your diet varied is the key to a healthy lifestyle. Not only does this make your meals more enjoyable, it also helps you consume vital minerals and vitamins on a daily basis.

Sometimes the vast amounts of information on this topic can be confusing. This article aims to clear up a few common misconceptions about this topic.

First of all, vitamins and minerals are not the same thing. Minerals help vitamins work properly in a healthy body. In combination, these two types of natural nutrients work to boost your energy and mood levels, among other benefits.

In recognition of their importance in public health, the World Health Organization (WHO) keeps a database of research conducted on vitamins and minerals. One of their stated objectives is to “track progress towards the goal of eliminating major vitamin and mineral deficiencies” by recording the nutritional status of various populations.

Recent research has found that the most effective supplement provides both vitamins and minerals together. This is because they need each other for optimal effects. They are particularly useful for preventing chronic degenerative disease, as indicated by an Age-Related Eye Disease Study (AREDS) report from 2001.

Taking too little or too much of a single vitamin can have undesired effects, such as throwing off your body’s natural balance. Extra vitamins that the body does not use will be discarded in urine, but some types of fat-soluble vitamins cannot be washed out as easily this way.

Specialists recommend very specific dosages for both vitamins and minerals, and research into the matter can never go astray. Consulting a specialist is ideal, but if that’s not possible, always make sure your sources are reliable and up to date.

Supplements are not always necessary as long as your diet is balanced and varied. However, in some cases vitamins and minerals help in situations when your body is going through changes, for example during pregnancy. The elderly often benefit from natural supplements as well.

Most vitamin and mineral supplements are made from natural extracts, which will keep your body natural and healthy. Vitamin C is usually extracted from rosehip, and Vitamin A comes from fish liver oil. These substances and others come in capsule form, which makes them easy to add to your routine.

Minerals and vitamins work together to ensure a healthy and natural body. Including them in your diet, in addition to a good variety of healthy foods, can enhance your lifestyle when taken in the right proportions.

6 Bad habits that can affect a healthy diet

Posted on August 14, 2011 by admin

Weight loss, healthy eating, getting more active, working towards a more fit body. Whatever your goal, there always seems to be some bad habits that impede your way, even with the best intentions.

Success means not only reaching your goals, but also to maintain it. Here are some things to look out for.

1. You think you can lose weight without doing any exercise

To lose weight and keep it off and stay fit and healthy, you must exercise regularly. Exercise helps to better shape your body by toning the muscles, supporting metabolism, helps increase energy levels for better fitness and endurance, plus it is good for the mind!

2. You drink too many calories

Not drinking fizzy drinks is great, but do not replace them by drinking more juices. Remember that the juice may contain the same amount of calories. Yes, the juice has natural sugars, which is better than sucrose or artificial sweeteners, but always read the label, as sugar is often added and they don’t contain fibre. Whenever possible, eat the fruit instead of drinking it.

3. You think that all fats are bad

Beneficial fats are unsaturated fats, especially omega-3 and omega-6 fatty acids, found primarily in oily fish, nuts and seeds. Fat is essential for health, just make sure you limit saturated fats and trans fats.

4. Diet is a lifestyle, not a temporary thing

Just because you’ve reached your ideal weight, or achieve your goal does not mean you can stop your diet. Of course celebrate your success, but do not fall back into old habits. So many people who lose weight put it back on again – do not be one of these people!

5. Snacks and not knowing when to stop eating

Eating small meals regularly throughout the day is fine, but make sure to maintain balance and keep track of how much they ate. It is very easy to get caught doing a job or busy talking while eating, and forget to stop when you are not hungry anymore!

6. Losing motivation

Motivation is a big part of sticking to your eating or exercise plan. Get your family and friends around you to help and encourage you. This is particularly important when you see the results starting to level off. Try putting post-it notes or photos that inspire you around the house or on the fridge to help you remember your goals and how you have done so far.

Remember, it’s easier to break the habits than build them. So get your family and friends to keep you motivated, stay focused and strong – the results will be your success.

Ways to get 5-7 Servings per day of fruits and vegetables

Posted on August 6, 2011 by admin

Do you eat 5-7 servings of fruits and vegetables every day? It’s pretty hard to get one or two servings a day, let alone seven! So what are the means to do so? And most importantly, why do we need to eat so much of them?

Fruits and vegetables are very important to stay healthy and are a great source of essential nutrients for the body. They naturally contain these nutrients such as fibre, antioxidants, fructose (natural fruit sugar) and various vitamins, minerals and trace elements. They also tend to be low in fat.

What about sugar in fruits?

Fruit contains natural sugar called fructose, but it should not be a reason not to eat them. Fruits contain many other nutrients, and the great benefits of these far out-weigh the amount of sugar you get from eating a piece of fruit. But do keep an eye on your intake; try to balance your daily needs with 2-3 servings of fruits and 4-5 of vegetables.

So what are some of the best ways to hit the “magic number” of fruits and vegetables every day?

1. Add fruit to smoothies and shakes to make a delicious drink

2. At breakfast, add slices of fruit on your cereal or oatmeal, or sliced tomato or avocado on your toast

3. Fruit and vegetables are healthy snacks – have a piece of fruit or cut vegetable sticks such as carrots / celery / peppers (Add hummus or salsa to make them more interesting)

4. Keep the fruit bowl full at all times, you are more inclined to reach for a snack that is easily accessible in your home or in your bag

5. Dinner is a great way to increase your vegetable intake. It is easy to put more vegetables in a wok for a stir-fry or eat as a side with your dinner

6. Variety in cooking is necessary to relieve boredom. Try something new every day: fried, grill, boil, poach, steam or bake

7. Although it is best to always eat fresh; frozen and canned fruit and vegetables are also fine. If you choose canned fruit, go for it, but select ones without the sugary syrup, and make sure they are low in salt and sugar

8. One glass of unsweetened 100% juice is also considered one of your portions

9. Grow your own. They always seem to taste far better when you put the hard work into them yourself!

10. Buy seasonal products – they taste better and are normally cheaper

Then head to your local street -market, fruit and vegetable shop or to the supermarket and get plenty of those healthy, tasty and nutritious fruits and vegetables.