Proper nutrition promotes the optimal growth and development of children
Healthy eating helps prevent high cholesterol and high blood pressure and helps reduce the risk of developing chronic diseases such as cardiovascular disease, cancer, and diabetes
Healthy eating helps reduce one’s risk for developing obesity, osteoporosis, iron deficiency, and dental caries (cavities)
Healthy eating is associated with reduced risk for many diseases, including several of the leading causes of death: heart disease, cancer, stroke, and diabetes
Healthy eating in childhood and adolescence is important for proper growth and development and can prevent health problems such as obesity, dental caries, iron deficiency, and osteoporosis
1. Adding iron to your diet is easy
Iron deficiency is the most important cause of nutritional deficiency anaemia affecting majority of our population
Aim to include iron-rich foods in each meal like green leafy vegetables,tofu,cooked beans,dry fruits and nuts specially fig, whole grain
You can boost the absorption of non-heme iron by eating it with foods high in vitamin C, such as oranges, strawberries, tomatoes, broccoli, cauliflower, cantaloupe, kiwi, peppers and citrus juices.
Wait for an hour after eating before having coffee or tea, which can cut iron absorption by 35 and 60 percent, respectively.
You can also increase iron consumption by using cast-iron or stainless steel cookware.
2. Artificial Trans Fats Are Very Unhealthy and Should be Avoided
Trans fats are also known as partially hydrogenated oils.
They are made by mixing unsaturated fats with hydrogen gas at a high heat to make them resemble saturated fats.
Trans fats raise the bad cholesterol and lower the good cholesterol, cause abdominal obesity, inflammation and insulin resistance
In the long term, consumption of trans fats raises the risk of obesity, diabetes, heart disease, Alzheimer’s, depression and many more diseases
3. It is Critical to Avoid a Vitamin D Deficiency
Vitamin D is a unique vitamin. It actually functions as a steroid hormone in the body.
The skin makes Vitamin D when it is exposed to ultraviolet rays from the sun.
This is how we got most of our daily requirement throughout evolution.
However, today a large part of the world is deficient in this critical nutrient.
In many places, the sun simply isn’t available throughout most of the year.
Even where there is sun, people tend to stay inside a lot and use sunscreen when they go out, but sunscreen effectively blocks Vitamin D generation in the skin.
If you’re Vitamin D deficient, then you’re actually deficient in a major hormone in the body, and a deficiency is associated with many serious diseases, including diabetes, cancer, osteoporosis and others
The best way to know is to see a doctor and have your blood levels measured.
Unfortunately, it is extremely difficult to get enough Vitamin D from the diet.
4. Vitamin B12 is also necassary
Women who are planning to get pregnant are encouraged to have healthy levels of Vitamin B12 to prevent potential birth defects.
Regardless though, Vitamin B12 deficiency can lead to anemia, neural disorders, and psychotic behavior.
Eggs contain the highest quality food protein known. All parts of an egg are edible, including the shell which has a high calcium content.
So be sure to eat eggs as often as possible, especially if you’re trying to get in shape!
Pregnant women and children sometimes crave non-nutritive substances, such as plaster or dirt.
This may suggest the person lacks certain minerals, such as iron.
7.Unprocessed Food is Healthiest
Processed food is unhealthy.
As the food system has become more industrialized, the health of the population has deteriorated.
During food processing, many of the beneficial nutrients in the food are removed.
Not only do they remove healthy nutrients like fiber, but they also add other veryharmful ingredients like added sugar, trans fats and refined wheat.
Additionally, processed foods are loaded with all sorts of artificial chemicals that have absolutely NOT been proven safe for long term human consumption.
Basically, processed foods have less of the good stuff and a LOT more of the bad stuff.
The most important thing you can do to ensure optimal health is to “eat real food.”
If it looks like it was made in a factory, don’t eat it!
8. Added Sugar is a Disaster
We all know that added sugar is bad.
It is definitely true that added sugar (sucrose and high fructose corn syrup) contains empty calories.
There are no nutrients in it and if you eat a lot of sugar then you’re likely to become deficient because you aren’t getting enough foods that actually have nutrients in them.
But this is just the tip of the iceberg.
There are other, much more serious dangers of sugar that are now reaching mainstream attention.
Sugar, mainly due to the high fructose content, is being implicated as a leading cause of obesity, cardiovascular disease and type II diabetes
fructose is metabolized strictly by the liver, over time causing non-alcoholic fatty liver disease, insulin resistance, elevated triglycerides, abdominal obesity and high cholesterol
Then fructose makes our brains resistant to a hormone called leptin, which effectively makes our brains WANT to get fat
This way, eating an excess of added sugars sets up a relentless biochemical drive in the brain to keep eating sugar, getting fatter and eating even more sugar.
9. Lemons can really help you
Lemons are rich in vitamin C and flavonoids that work against infections like the flu and colds
10. Add fenugreek to your diet
Eating fenugreek seeds can actually help to keep your blood sugar in control, will lower your blood cholesterol level and will improve digestion