Nutrition and Health

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There’s no denying that the food we eat has a huge impact on our health. But what types of food are healthy and what is the right amount to eat each day? This question is a matter of debate and nutritionists’ opinions are constantly changing. This article outlines current nutritional advice that you can implement for a healthy life.

Vegetables and fruits

Eating more fruits and vegetables can reduce your risk of cancer, cardiovascular disease, and premature death. Fruits and vegetables are high in dietary fiber and antioxidants, such as vitamins A, C, E, and beta-carotene. People should eat at least five servings of fruits and vegetables a day. The recommended daily intake of fiber is at least 25 grams for women and 38 grams for men. You can substitute frozen or canned fruits and vegetables if fresh fruits or vegetables are hard to find. Fiber can help prevent type 2 diabetes and reduce the risk of colon cancer and cardiovascular disease. Soluble fiber can help control blood sugar levels in people with diabetes. However, taking antioxidant vitamin supplements is not necessary unless your doctor recommends it because you have a vitamin deficiency. สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน There is no evidence that antioxidant vitamins can prevent cancer.

Whole grains

Refined carbohydrates, such as white rice, white bread and sweets, increase your risk of heart disease. By raising your blood triglyceride levels and lowering your body’s good cholesterol, or high-density lipoprotein (HDL).

You should try to reduce your consumption of refined flour or sugar-added foods. And switch to whole grains, such as brown rice and whole wheat bread, instead. Regular consumption of whole grains can help you lose weight and reduce your risk of diabetes.

Folate

Folate is a B vitamin that is necessary for the body’s production of red blood cells and is an essential nutrient for pregnant women. And Folate deficiency can cause spinal cord defects in the fetus, including absence of the brain and skull and spinal cord defects in the fetus. Pregnant women should take folate supplements to prevent these conditions.

Calcium and Vitamin D

Getting enough calcium and vitamin D can help reduce the risk of developing brittle bones or osteoporosis. The recommended daily intake of calcium is 1,000 mg for premenopausal or males and 1,200 mg for postmenopausal women. However, it is not recommended to take more than 2,000 mg of calcium per day. The recommended daily intake of vitamin D for adults is 15 micrograms. But for those over 70 and postmenopausal women. 20 micrograms of vitamin D should be taken daily.

Red meat

Processed meats such as bacon, ham, pepperoni and salami are harmful to your health and increase your risk of cancer, diabetes and cardiovascular disease.

fat

The amount of fat appears to be less important than the type of fat consumed, as fat is divided into four types:

  • Saturated fat, found in meat and dairy products, often raises cholesterol levels in the body, but new evidence does not support an association between saturated fat and an increased risk of heart disease. Saturated fat increases HDL and LDL, a type of cholesterol that does not increase the risk of heart disease, while HDL is protective.
  • Trans fats are found in margarines or oils used for frying food at high temperatures for long periods of time. Which may be referred to as partially hydrogenated oils on food labels. Researchers agree that these are the most harmful oils, and both the European Union and the United States have banned their use in food.
  • Monounsaturated fats, found in olive oil, are considered good fats. But newer studies have found that monounsaturated fats do not significantly reduce the risk of heart disease.
  • Polyunsaturated fats are found in marine fish, corn oil, flaxseeds. And walnuts and are divided into two main types:
    • The omega-3 fatty acids eicosapentaenoic acid ( EPA ) and docosahexaenoic acid ( DHA) are found in fatty ocean fish. Walnuts and flaxseeds are sources of alpha-linolenic acid (ALA), a plant-based omega-3 fat. Omega-3 fatty acids are anti-inflammatory fats.
    • Omega-6 fatty acids are anti-inflammatory fats found in plant oils such as soybean, corn, and sunflower, and should be consumed in moderation.

Extracted polyunsaturated fats contain a large number of double bonds in their molecules. Such fats are highly reactive, unstable, and easily combine with oxygen (oxidation), causing rancidity. When used for cooking at high temperatures, they break down into toxic aldehydes, cyclic peroxides, and reactive oxygen free radicals, which are very harmful to the body’s cellular composition.Consuming healthy monounsaturated fats, omega-3 fatty acids, and avoiding omega-6 fatty acids and trans fats can help reduce the risk of coronary heart disease.

alcohol

Although moderate alcohol consumption (one drink per day for women. And two drinks per day for men) may reduce the risk of heart disease. Regular alcohol consumption is not recommended. Drinking alcohol increases the risk of cirrhosis of the liver, chronic alcoholism, and cancers such as female breast cancer, cancers of the mouth and throat, esophageal cancer, and liver cancer. Drinking alcohol can do more harm than good.

Calories (energy from nutrients)

The amount of calories each person needs depends on their age, gender, weight, height, and daily activity level. Consuming more calories than the body needs from the wrong types of food will lead to weight gain and obesity, increasing the risk of diabetes, high blood pressure, cardiovascular disease, cancer, and premature death.