Red palm oil is a substance that has attracted a lot of attention as of late, as the demand for this product as skyrocketed. Increased demand means that the people who farm Palme need moral and in order to meet this demand, which can have negative environmental impacts.
Palm Oil in particular has been under the microscope as of late, as the growing industry has had a negative impact on some areas of the rainforest and other forested areas which have been deforested to make room for new farms.
Like any other food out there, not all palm oil is made equally and some sources are going to be superior to others. This is not just in the quality of the oil itself, but also in regards to the environmental impact as well. Some sources of palm oil are very sustainable while others are reliant on exploiting the environment, and it is in the best interest of the environment to choose the former.
With all of this being said, the prevailing son of this type of oil in many different types of foods today is clearly evident, as it is bound in everything from baked goods, cereal, processed foods, protein bars, cookies, and all other types of foods. This food can provide us with plenty of health benefits as well before eating a right forms of it from the right sources.
Here are the most beneficial ways in which this food can positively impact our health.
1. Protects the Heart
Palm oil has shown the ability to protect the heart from heart disease, which is demonstrated in multiple studiescarried out over long periods of time. When studying particular took a look at individuals who regularly consumed palm oil over a period of 24 months to where 33 to% of participants showed an improvement as far as their heart health was concerned. A large portion of the group remained stable as well which is pretty telling too.
This is because in the control group over 40% of people’s conditions deteriorated, pointing to the effectiveness of palm oil in improving our health.
This coincides with our previous knowledge and belief behind how eating certain types of monounsaturated and polyunsaturated fats can improve not only our heart health, but improve the health of the cardiovascular system as a whole.
2. Lowers Cholesterol
Having levels of cholesterol in the blood which are to lie is detrimental to our health because this fatty substance can build up on the walls of our blood vessels, which can both hard in them and makes it more difficult to pass blood through them.
An individual of high cholesterol is going to have a greater risk of heart disease because of the additional work at par has to do in order to circulate the blood throughout the body as which is the case in individuals with high cholesterol.
Studies have shown that red palm oil can actually decrease the amount of bad or LDL cholesterol in the blood which keeps the heart healthy and in good shape.
In addition to including more red palm oil in your diet, you should be eating other foods which are high in omega three fatty acids and are low in HDL cholesterol. In some cases no matter what a person does as far as their diet is concerned, a prescription medication may be required.
This is because of how our body works, cholesterol is a necessary ingredient in the building of many types of fats and in turn plays a large role in hormonal production. This is why we believe that the body produces cholesterol on its own, and is a reason why limiting your dietary intake of cholesterol may not be enough to reverse high levels of cholesterol.
3. Improves Brain Health
To when it comes to the health of our brain, some of the most important nutrients we can be consuming are ones we commonly referred to as anti-oxidants. This is because these anti-oxidants are compounds which bind together with other compounds known as free radicals, these free radicals being well known causes of inflammation.
Inflammation is the root cause of virtually every type of disease that we know of, and due to how demanding the brain is for oxygen a problem his even more often concern here. Degenerative diseases such as the men share,
Alzheimer’s, and other similar diseases are all strongly linked to inflammation of the brain, which can be resolved by beating more foods high in anti-oxidants such as red palm oil.
Read palm oil is particularly rich in vitamin E, which is well noted for its anti-oxidants capabilities and its propensity to protect the health of the brain.
Ever feel just utterly terrible? You have a break out, you feel bloated all the time, you’re not in the mood to work, and you just feel lethargic constantly. Sure, your problems contribute to feeling this worse, but it may also because you’re eating the wrong kinds of foods all the time. Essentially, what you eat becomes you.
So, if you feed yourself processed and junk foods on a regular basis, you’re not going to feel like you’re at your best. Because no matter how enjoyable these foods are, the bottom line is that they’re not good for your body. And sooner or later, that’s going to manifest physically and mentally. Over time, these unhealthy foods will even contribute to the development of health problems. Not fun at all, is it?
If you want to be stronger and happier, you need to start by changing your eating habits. Focus on whole, natural foods. Go for the ones high in essential nutrients that your body needs to thrive. Basically, being healthy within radiates on the outside, improving your energy, your mood, and even your appearance. You’re also reducing your risks of developing serious diseases. Now that’s better.
To begin, here are 8 healthy foods you should eat every day to boost your overall well-being:
Blueberries are packed with antioxidants crucial for preventing life-threatening diseases such as cancer, diabetes,and even cognitive issues linked to aging. Research also proves that blueberries are also high in fiber and vitamins A and C and can even be valuable when it comes to preventing cardiovascular problems. To get healthier, aim for a cup of fresh blueberries every day. If you like smoothies, then blueberry smoothie is just perfect to start your day.
Spinach is one of those dark and leafy greens that produce wonder in terms of its health benefits. Noted for its plant-based omega-3 fatty acids and folate, it can help lessen the risk of heart disease, stroke, and osteoporosis. Besides, folate also boosts blood flow to the rear areas so it can help reduce the possibility of age-related sexual problems. Plus, spinach is also packed with lutein, which is a component that fights macular degeneration. So, go get yourself 1 cup fresh spinach or ½ cooked every day.
Fermentation that takes place in yogurt generates hundreds of millions of probiotic organisms, which act as strengthening support to the good bacteria in the body. As such, your immune system is significantly fortified, helping in the prevention of cancer. Remember, not all yogurts are probiotic. So, you have to read the label and go for the one with the ‘live and active cultures’ label. Want to spice it up a bit? You can add some fresh blueberries and walnuts as toppings, too.
Tomatoes are packed with the antioxidant lycopene, which clearly means they’re perfect for your body. Research indicates that a diet rich in lycopene can reduce the risk of certain cancers, such as bladder, lung, and stomach cancers. Aside from the protection it delivers from cancer, lycopene also lessens the risk of coronary artery disease. A glass of tomato juice a day will suffice.
Carrots are rich in carotenoids, which are fat soluble compounds that are linked to a decrease in a broad assortment of cancers. Additionally, these beneficial compounds in carrots have also been shown to lower the risk and severity of inflammatory diseases, including asthma. Want carotenoids to get working in your body? Aim for half a cup of carrots per day.
6. Black beans
While all kinds of beans work fantastically, especially for your heart, black beans exceed your standards by being a natural brain booster. This is because black beans are loaded with anthocyanins. They’re antioxidant components that have been demonstrated to enhance brain capacities. If you’re feeling a little low in mental energy, have yourself a half cup of black beans, which can also give you 8 grams of protein and 7.5 grams of fiber. The good news is that they’re low in calories and contains zero saturated fat. Craving for a burrito? Make it healthier by adding lots of black beans to it.
Walnuts have actually higher levels of omega-3s than salmon, they’re also filled with more anti-inflammatory polyphenols than red wine, and they have more proteins than chicken. Yep, walnut is the man. It’s the only nut that combines all these three features. Of all the nuts out there, walnut is the “nuttiest”. The ideal serving of walnuts per day is an ounce, which is about seven nuts. It’s a great snack, especially if you’re recovering from an intense workout.
Oats are packed with soluble fiber, which reduces the risk of heart disease. Even though oats are high in carbs, the release of those sugars is decelerated by the fiber. And since oats also have 10 grams of protein in every ½ cup of serving, they’re great for the muscles. Remember to only eat granolas and cereals that contain at least 5 grams of fiber in each serving.
Nothing comforts you better during bad times than chocolates. Their creaminess and the sweetness are just right for overcoming whatever it is that worries you, even for just a while. Chocolates are also the perfect treat after you’ve had a long day at work or at school. On the other hand, not all chocolates are healthy.
By now, you’ve heard of the negative effects consumption of chocolates can have on one’s body and overall health, especially if you eat them in excess. The good news is that there’s a kind of chocolate that’s not as bad. We’re talking about the dark one with cocoa percentage of around seventy percent.
Research about the benefits of dark chocolates is still ongoing. Nonetheless, researchers have already determined that they can be beneficial for the heart, circulation, and brain. It has also been hinted that dark chocolates may be helpful in dealing with major medical problems like diabetes, obesity, and even autism. Below are 9 reasons why eating the good kind of chocolate is good for you:
1. It helps with the circulation and improves heart health
A research showed that dark chocolate aids in the restoration of the arteries’ suppleness. This does so while stopping white blood vessels from attaching to the blood vessels’ walls. Both are typical causes of artery clogging.
2. It lessens the possibility of stroke
A study in Finland has found that eating chocolates reduces the possibility of experiencing stroke by 17 percent, which certainly is a remarkable decrease.
3. It is loaded with minerals
Dark chocolate is filled with minerals that can be advantageous for your health. This includes potassium, zinc, and selenium. Also, a 100g of dark chocolate already gives 67 percent of the recommended daily intake if iron.
4. It decreases cholesterol
Having cocoa in your diet has been demonstrated to lower LDL or bad cholesterol levels and boost HDL or good cholesterol levels. As this happens, you’re possibly lowering the peril of cardiovascular disease.
5. It enhances the skin
Dark chocolates have flavonols that can shield your skin against the harmful rays of the sun.
6. It can aid with weight loss
While we usually thought eating chocolates can ruin your weight loss management plan, a neuroscientist states that eating a tiny square of dark chocolate that melts on the tongue 20 minutes before eating can activate the hormones in the brain, signaling the body that you’re full. Thus, you tend to eat less, helping you to lose weight.
7. It may be beneficial for diabetes prevention
Some studies show that cocoa has been demonstrated to enhance insulin sensitivity. That’s why eating dark chocolate, as long as you’re consuming it moderately, could slow down or put off the onset of diabetes.
8. It’s great for the brain
As mentioned, there are flavonols in chocolates and these compounds are believed to lessen memory problems among the elderly. Dark chocolate also has anti-inflammatory characteristics that have been shown to help in curing brain injuries like concussion.
9. It improves your mood
Basically, chocolate has phenylethylamine (PEA). This is the very same chemical that the brain generates when you’re developing romantic feelings for someone. So, PEA motivates your brain to secrete endorphins to improve your frame of mind, essentially making you feel great.
1. Adaptogenic Herbs
When you’re feeling low on energy, or extremely fatigued, adaptogenic herbs can help to restore things back to normal. This is because these herbs contain compounds which provide the body with the ingredients it needs to better regulate our hormones.
Adaptogenic herbs can be really effective tools in helping you maintain homeostasis throughout the entire body, which can help a person reduce their levels of stress and anxiety to while improving levels of energy simultaneously.
Some of the most effective adaptogenic herbs out there are ones such as holy basil, which is used to treat problems regarding the nervous system which impacts many different areas of the body. Holy basil is especially effective in treating digestive problems such as gas, bloating, and vomiting.
Relax Holy Basil by MHL is the best product out there which will provide you with a concentrated form of the active ingredient from the Ocimum tenuiflorum plant.
2. Take Vitamin B12
Nutrient deficiencies among the general population are becoming more and more prevalent due the fact that many of us eat a poor diet. Couple this problem with many of us adapting to a vegetarian or vegan diet, and you find that many of us are deficient in vitamin B12.
If you are someone who rarely eats meat or doesn’t eat meat at all, then you are going to have to take a vitamin B12 supplement, so definitely consider doing so soon if you haven’t already. This is because all of the best sources of vitamin B12 in our diet come from meats. Organ meat, salmon, mackerel, and other fatty fish are the best sources of this vitamin that we can from our diet.
3. Regular Exercise
This may sound counterintuitive, but exercising a regular basis is going to help improve your energy levels and keep them stable throughout the day as well.
When you first start out getting into a routine and exercising on a consistent basis is going to be difficult and may even seem impossible but it will certainly benefit you down the line. Exercising on regular basis, and focusing around elevating your heart rate during exercise will help you do so.
Exercising regularly changes the physiology of your body in allowing the body to be more efficient in oxygen delivery to tissues, which in turn improves energy levels within the body.
Exercise also stresses the body and beneficial manner to where the body must adapt to meet the demands of this exercise. Regular exercise has even shown in some cases the ability to regenerate Henry grow new blood vessels within the body further improving the energy delivery system.
4. Fight Dehydration
Many of us make the mistake of not being concerned about our hydration levels until we become thirsty. This may become a problem especially if you’re an athlete or someone who exercises on rather regular basis, because burst is a sign that your body is already dehydrated.
To best combat dehydration you have to be proactive in that it and remember to get enough water throughout the day. This doesn’t necessarily mean you to be chugging glasses of water all day long, but tried to keep an eye on your consumption-remember food counts as well.
Another thing to keep in mind is that hydration isn’t just about how much water you taking in its about your electrolyte levels as well. Sodium, potassium, and calcium are important micronutrients that you need to be getting enough of as well.
These electrolytes are important as far as hydration is concerned because they are the ingredients in which the body uses to regulate the flow of water in and out of our cells. To what this means is that even if you’re getting enough water if you don’t get enough of these electrolytes, the body isn’t going to be able to bring the water into these cells and where it needs to go.
As far as what you should be eating or drinking to stay completely hydrated you shouldn’t be by expensive energy drinks to do so as you can stay hydrated on the cheap. Obviously you’re going to want to keep some water on hand but you want to be eating plenty of foods high in potassium such as bananas and potatoes.
Apple juice is another great drink to keep around to provide yourself with plenty of electrolytes as well as some natural sugar which is going to help replenish your glycogen stores as well during or after exercise.
Luckily when it comes to foods that will supply your brain with the proper energy and nutrition that it needs, there are plenty of food choices out there that will do the job. The trick to maintaining proper function however is making sure that you are getting a consistent steady supply of these nutrients to your brain, which unfortunately most people aren’t doing properly.
Here Are Some Suggestions as to What Foods You Should Be Eating to Boost Your Brain Power
As we have all heard the saying before, breakfast is the most important meal of the day and for good reason. After an entire night of sleeping where your body is deprived of the nutrients it desperately needs, your body needs these essential ingredients and is craving for them. Make sure you are eating a full balanced meal even if you have to force yourself to do so.
-Oatmeal- Oatmeal is a powerful whole grain that contains the necessary ingredients to make the glucose which our brain runs on. Oatmeal is a good base to work with, and becomes a power food when combines with healthy fats from flax seeds for example, along with powerful brain boosting antioxidants found in berries. Add in a banana for some extra calories, fiber and heart healthy potassium as well.
-Yogurt Smoothie- When it comes to nutritional value and ease of preparation, nothing can really beat a good yogurt smoothie. Yogurt contains a good source of protein and probiotics which help improve cognitive functioning. Yogurt is best paired with a healthy fat from peanut butter for example, along with berries for their fiber and antioxidants, along with a banana for fiber and calories as well.
-Eggs- Eggs are arguably the best stand alone food when concerning about improving memory, concentration and performance overall. Eggs are packed with protein, vitamins and minerals which all help to improve how your brain functions.
When thinking about lunch, it is usually something that is rushed and is done out of convenience. Because of this, many people turn to fast food and other heavily processed foods because they are readily available and require no preparation. These foods are usually packed with artificial ingredients, salts, sugars and fats which will be detrimental to how fast our brains are able to process information.
To put it easily, fast food items and processed foods are ones we want to stay away from because they will not only not be beneficial but could actually do us harm. Try to choose an alternative that has less calories and is lighter on the sugars, salts and fats as well.
-Salads- Salads should be your go to food choice when it comes to lunch for a variety of reasons. First of all you can add numerous items to your salad which can help to mix things up a bit in the interest of not being bored with what you are eating. In addition to this, adding things to your salad like nuts, seeds and proteins will improve the nutritional profile of the salad as well, or make it even more healthy for you.
If you are uncertain of how to build a nutritionally balanced meal consisting of salad, try to incorporate greens, good fats from nuts or seeds, protein from chickpeas, chicken or turkey, and antioxidants from dried cranberries or raisins for example.
There are so many different salad combinations that are healthy food choices which makes the salad a great versatile choice when it comes to lunch.
When searching for healthy dinner choices the best place to start is with a whole grain. Whole grains will supply your body steadily over a long period of time with the energy it needs. Eating whole grains is what keeps you satiated until breakfast the next morning.
-Seafood-Baking or grilling fish like salmon or trout for example are good sources of healthy omega 3 fatty acids which contribute to health brain functioning.
-Whole grains- Rice, whole wheat pasta, oats and barley are rich in carbohydrates, omega 3 fatty acids and fiber which your body needs to maintain health brain functioning.
There are effective supplements out on the market like Brain Gain which will help to improve cognitive function as well. If you can’t get all the necessary nutrients you need from food sources, supplements are a viable alternative option as well.
It seems that more and more people are switching to the vegetarian diet, however when we look of the statistics we see that really only about 3% of the overall population adheres to this type of diet. This is because being a vegetarian requires that you remove all sources of meat from your diet, which many of us are not willing to do.
A true vegetarian diet requires that you revolve your meals mainly around plant base foods, to with the occasional animal product such as dairy thrown in from time to time. The vegetarian diet revolves around staples such as legumes and beans, which are very nutrient dense foods.
Many of these planned base foods tend to be low in calories while being high and other nutrients which we need in our diet, making them some of the healthiest foods we can possibly eat.
All things considered, just because you are a vegetarian doesn’t automatically mean that you’re going to be healthy, as there are plenty foods in this category which you don’t want to be eating too much of.
Pitfalls to Avoid When Transitioning to a Vegetarian Diet
1-Low in Protein
When it comes to a vegetarian diet, the biggest negative is that many of these foods are really lacking when it comes to protein. Proteins are essential in carrying out many functions throughout the body, and as many people know are extremely important in skeletal muscle repair and regrowth.
This is why a vegetarian diet should revolve mainly around foods such as beans, while including some type of animal products, as these tend to be extremely high in protein. A good example of this would be Greek yogurt, as this food has 23 grams protein per serving.
Another problem that comes along with the vegetarian diet is that it is almost completely devoid of the nutrient vitamin B-12, which is abundant and food such as fish and other meats. Not getting enough of this vitamin can cause symptoms such as fatigue and weakness, making taking a supplement here essential.
Taking a multivitamin in general may be a good idea, is specially if you’re new to this type of diet. If you don’t get the proper variety year you can be deficient and not just vitamin B-12 but other essential nutrients as well.
Ultimate Man by Men’s Healthy Lifestyle is an excellent choice here as it will provide you with all of the necessary nutrients which you are lacking your diet.
A common issue that many people run into when switching to a vegetarian diet, is that they consume way too many carbohydrates which leads to weight gain and being deficient in many nutrients that we need.
This is due to people focusing on eating the wrong types of foods, not the nutrient dense ones like nuts, seeds, berries, dark leafy greens, and other similar types of foods. Limit your intake of foods such as corn, wheat, and other grain based foods as these tend to be extremely high in carbohydrates.
4-Difficulty Putting on Muscle
While lack of protein is definitely a major contributing factor to a person’s inability to put on muscle, there are other factors which you need to consider in that regard as well.
One of these being the fact that testosterone plays an extremely important role in muscle growth, and that we get the nutrients to build this important hormone from our diet. Testosterone is produced in the body with ingredients such as zinc in certain types of cholesterols, which many foods within the vegetarian diet lack.
For these reasons and of course that the vegetarian diet is generally low in protein, it can be difficult for somebody to even maintain their muscle mass, let alone to gain more muscle mass. Doing so requires a very delicate balance and a lot of knowledge when it comes to one’s diet, and generally also requires more effort as well.
This is one major reason why you don’t see many bodybuilders, power lifters and other people who spend a lot of time lifting weights at a adhering to a strict vegetarian diet. If you want to put on muscle you’re better off having a diet that consists mainly of plant based foods.
With that being said, you should also include a good mix of animal products in there as well to make sure you’re getting the adequate nutrients to do so.
Potassium is one of the most common minerals that people are deficient in. Everyone seems to be concerned about getting enough calcium and other important minerals, where potassium is easily forgotten.
This mineral is one that is required for the functioning of several of the organs in the body, including the brain, the heart the kidneys, liver, and all of our muscles. With all these areas of need naturally the amount of potassium need daily is relatively high, at approximately 4500 mg a day. This is a mark that many people by a wide margin and thus are suffering because of it.
Here are some of the ways in which potassium can improve your health.
Lowers Blood Pressure
A common problem that many people suffer from its high blood pressure, and one of the contributing factors to this is having high levels of sodium in our blood.
Naturally to combat this people look to lower their intake of sodium which is effective, however getting more potassium to their diet can help to lower and maintain good blood pressure levels as well.
This is because potassium is used by the body to balance the sodium levels in the blood. Eating foods such as spinach, bananas, yogurt, or taking multivitamin such as Ultimate Man by Men’s Healthy Lifestyle can help you get more potassium your diet.
Keeps Bones Healthy
Another important role that potassium plays in the body is that it keeps the bones healthy. This again has to do with its relationship with calcium, and how it balances levels of this mineral in the blood.
This is because when there isn’t enough calcium in the blood the body pulls calcium from our bones to make up the difference. Calcium is essential for the functioning of our heart, as the heart cannot pump without it.
Eating more potassium rich foods or taking a potassium supplement has shown that the body secretes less calcium out of the body, which helps the body to reabsorb these important minerals back in to the bloodstream. In doing so, the body doesn’t need to take calcium from our bones in order for the heart to function.
Potassium also plays an important role in the body’s ability to synthesize and use carbohydrates. This is a especially important for skeletal muscle maintenance, repair, and growth.
A very common and unpleasant experience that many of us have faced at one point or another during exercise is suffering from some type of muscle cramp. Muscle aches, muscle cramps, in general muscle fatigue is strongly linked to low levels of potassium in our system.
This is because potassium is required during the process of skeletal muscle contraction itself. Studies have shown that eating more foods high in potassium or supplement in your diet with a multivitamin can reduce the instances of muscle cramps and muscle fatigue.
Healthier Skin and Reduced Cellulite
One of the main roles that potassium plays in the body as we’ve mentioned prior is that in fluid retention, which is also a major problem when it comes to skin issues including cellulite. This again has to do with potassium his relationship with sodium, and the pumps that the body uses to move certain material in and out of our cells.
Essentially what happens here is that there is a major traffic backup, people consume too much sodium on average which causes material to go into the cell. In order for the material to get out the body requires potassium to work this pump, and many of us lack enough potassium to move the necessary material.
This in turn causes problems like cellulite another skin issues where the body may look bloated or asymmetrical in some areas as opposed to others. Getting more potassium in your diet will help you to reduce the appearance of cellulite.
Potassium Keeps You Hydrated
As mentioned prior, potassium is important in the balance of fluid and fluid retention within the body. This is especially important during exercise as we tend to sweat more where we lose water electrolytes in the process.
Potassium is important in maintaining the delicate balance within the body as having enough potassium in the blood is going to help you retain more of that water. Providing yourself with enough potassium do you diet is going to allow you work out and train longer due to the increased stamina you’ll see in your muscles during your routine.
Fats have built up a bad reputation over the years, being linked to some serious potentially life threatening diseases that mainly affect the cardiovascular system.
While some fats are bad for our health it is important to realize the difference between the various types of fats that we regularly find in the foods we eat. This is because certain fats are not only beneficial for our health, but are absolutely essential for our good health.
Our body needs fats to produce certain things in the body such as our hormones, which means that eating these “good” fats can improve many different aspects of our health. This includes fighting depression, heart disease, certain cancers and can also help us to lose weight.
Not all fats are the same however, and it is important to know the difference between the different types, their sources, and how they affect the body.
What Kind of Fats Do We Find in Our Diet?
Before anything else, if you don’t know the difference in fat types and the health ramifications of each, this needs to be the first step you take to changing your diet.
There are three major fat groups we get from our diet, being saturated fat, monounsaturated fat and polyunsaturated fat. Saturated fats are ones which typically come from animal sources and are also associated with increased rates of cardiovascular related diseases. Mono and poly unsaturated fats tend to come from plant sources, and both can help to lower blood cholesterol levels and improve our overall health.
There is another type of fat known as transfats which you want to avoid altogether. This is not a naturally occurring fat, but one that is the bi-product of processing. This type of fat is associated with heart disease and other serious diseases we want to avoid.
Many manufacturers are starting to move away from trans fats due to the health consequences of eating them, however they can still be found in many baked goods and prepared foods.
The Evidence Based Reasons Why MUFAs Are Good for Your Health
1-Reduces Risk of Cancer
The link between a diet high in monounsaturated fatty acids(MUFAs) and a reduced rate of cancer has been shown in research as of late. They have shown to be effective in doing so for multiple cancer types, and are extremely beneficial for both men and women.
MUFAs were especially effective in being able to form dense tissues of the breast in women, which has shown to help reduce the risk of developing breast cancer down the line.
2-Keeps You Happy and Energetic
One of the largest benefits that MUFAs can provide to us is to keep us in a good mood. This is because these fats are used in hormonal production, which of course greatly affects our well being. Replacing foods high in saturated fats with those high in MUFAs can help you better control your anger as well, which shows promise in those dealing with minor psychological issues.
Replacing those saturated fats with MUFAs will also give you more energy to do more throughout the day, and has also shown the ability to increase your resting metabolic rate for extra fat burning capability when you aren’t active.
3-Keeps Your Bones Healthy
Another added benefit that comes along with eating MUFAs is that these fats are loaded with vitamins as well. These vitamins found within foods containing these fats allow the body to absorb calcium more effectively, allowing for better bone and skeletal health.
Diets high in saturated fats have shown to produce the opposite effect, in that calcium is leeched out of the bones, causing them to become less dense over time. This can lead to problems like bad posture, weak joints, or even osteoporosis.
How Should You Modify Your Diet Based on This Information?
The takeaway here is that not all fats are the same, and that different types can affect different aspects of your health. You don’t want to avoid mono, poly or saturated fats all together, however you should eat each type based on your health needs.
Monounsaturated fats are excellent in the fight against heart disease and insulin resistance, while polyunsaturated fats and more anti-oxidant rich and thus are more effective anti-inflammatory agents. Saturated fats on the other hand should be eaten sparingly compared to the other two types, however it does play an important role in our immune health.
You should look to consume whole foods whenever possible as well as organic varieties, as they are going to be the most nutritionally dense. Certain foods that contain some of these beneficial fats will not be giving you as much nutrition as you think due to the difference in manufacturing and processing methods.
Nutrition is an extremely important aspect of our lives, one that is going to affects us in whatever we do. For those of us who like to do any type of exercise, eating the right foods is essential to steady progressive gains.
The problem with “good” nutrition and healthy foods is this misconception that eating healthy is expensive. If you know where to shop and what to look for this is certainly not the case, and by doing so you will probably end up saving money in the long run in addition to being healthier as well.
When evaluating our diets, we should first look at our intake of the big 3 macros-fats-proteins and carbohydrates. Healthy foods rich in carbohydrates and healthy fats aren’t ones that typically break the bank. Foods like oats, quinoa, whole grain breads, nuts, seeds and other foods rich in carbs and fats are relatively in expensive.
Proteins on the other hand can be extremely expensive, and many people don’t eat as much as they should be. This article is going to focus mainly on affordable and healthy options as far as your protein intake is concerned.
The Top Foods Rich in Protein That Are Inexpensive
Eggs are one of the cheapest and best sources of protein that is going to be available to you while shopping. Eggs contain a good amount of protein per serving, and if you eat the entire egg like you should be-you are also getting a boatload of healthy vitamins and minerals from the yolk also.
Eggs are something that you can use in almost any dish, and are also extremely easy to make. You don’t have to be a chef to prepare something like scrambled eggs and bell peppers-so anyone can do it.
2-Extra Lean Ground Turkey
If you are someone who likes a good meat sauce to go with their pasta or are just looking for a better alternative to ground beef, extra lean ground turkey is where you want to be looking. This food provides you with a huge amount of protein-at about 23 grams per serving.
This comes at a cost of about a gram of fat, giving this food an excellent nutritional profile for those of us looking to maintain our muscle mass without packing on extra fat to go along with it.
Milk is another cheap food you should be incorporating in to your diet, and one that is arguably the best recovery food we have available to us. This is because milk contains plenty of protein in the form of whey and casein, along with plenty of vitamins like vitamin D, and minerals such as calcium.
These nutrients are essential in not only maintaining and repairing damaged muscle tissue, but our skeletal system as well. Both are going to take some wear and tear during exercise, so make sure that you are feeding your body with the proper nutrients for recovery.
The first thing you need to know about Greek yogurt versus your traditional yogurt is that it contains about 23grams of protein per serving, more than twice the amount of protein that your average yogurt has.
This is the main reason why people looking to add mass choose Greek yogurt over the conventional stuff-more protein per cup. Greek yogurt is more expensive than your average yogurt, however when you look at the difference in protein you are getting more for your money here.
When choosing a Greek yogurt, opt for the plain varieties if possible. Plain yogurt in the vast majority of cases will have no added sugars like other flavored varieties, making it the healthiest option out there.
If there is one carbohydrate based food that you want to include on your list, its berries. It is also an exception to the rule as far as being inexpensive is concerned, as berries can really break the budget. The thing is that berries are one of the most nutrient rich foods available to us, and one that we really shouldn’t exclude from our diets.
If you’re shopping for berries and want to save a few dollars, opt for the frozen varieties over the fresh ones. They will be a fraction of the price, and will still provide you with the same beneficial nutrients. Frozen berries are also awesome for smoothies or protein shakes as well when you are looking to add a little bit of sweetness to your meal.
A large percentage of people all over the globe take vitamins and supplements on a regular basis as means of improving their wellbeing and protecting their healthy quality of life. And while they can be greatly helpful in ensuring that your health and wellness are optimized, there’s also the importance of using them properly. Here are 8 vitamin mistakes you could be doing, which of course, compromise the efficacy of these nutritional supplements in the first place:
1. You take a variety
Every person has distinctive needs, so choosing vitamins randomly, or trying a supplement suggested by a co-worker may not be the best way to determine what vitamins and minerals your body specifically requires. Doctors usually give patients blood tests to rule out deficiencies like vitamin D and B12 and recommend suitable supplement prescriptions based on the results of the said blood tests. Bottom line is that vitamins are more apt for regular consumption if they’re for addressing deficiencies in your body. Doctors can also recommend supplements based on one’s medical history.
2. You go for a multivitamin
If your doctor prescribes you one for a particular reason, then it’s all good. Otherwise, you’re just taking and shelling out money for it for nothing. It was also determined in a 2013 study that taking a multivitamin does not reduce the risk for an illness, or even decrease one’s mortality risk. The consensus of the medical community is that it’s better to get these nutrients from whole foods.
3. You pop calcium supplements
Calcium is crucial for sustaining your skeletal strength. However, too much of it can do more harm than good. A study demonstrated that calcium supplementation was linked to 22% greater possibility of atherosclerosis, a condition in which the arteries are clogged up. To be on the safe side, eat foods high in calcium instead, which includes yogurt, cottage cheese, and leafy veggies.
4. Your probiotic is lacking
We all want to make sure our stomach stays healthy, which is why a lot of people take probiotics. But if you’re going to take probiotic supplementation, you also have to ascertain that it has sufficient strains of bacteria for it to be useful. Many probiotic supplements don’t have adequate strains of bacteria, which is unfortunate because that won’t do much for you. Instead, look for one with 10 strains.
5. You’re taking too much
A lot of people actually think that if something is good, then taking more of it is even better. But it doesn’t work like that when it comes to vitamins. As a matter of fact, taking too much of them can have negative effects. For example, excessive consumption of vitamin E and vitamin A doesn’t have solid clinical evidence of being able to help you lessen the risk of heart disease. It actually does the opposite by heightening the risk of death. Now that’s serious. To be safe, you can never assume what vitamins and minerals you’re lacking. You need to consult doctor in order to find out what supplementation is needed for sustenance of good health.
6. You’re not considering your meds
The supplements you’re taking everyday have to go well with the medications you’re on. Sure, you can presume that natural supplements are safe and stuff, but they can still interact with certain drugs. When they do, they can have serious medical repercussions. In a study, it was found that one in six older adults is taking a possibly detrimental blend of prescriptions and supplements. Avoid the potential consequences of lethal supplement and drug interactions by spilling everything to your doctor. Tell him or her everything you’re taking, even when it seems to be unimportant. Remember, even the most natural herbs can still interact with certain meds.
7. You take iron frequently
Iron supplementation is prescribed for curing symptoms of anemia. However, taking it at the proper dosage can be a challenge. Meanwhile, a new research implies that waiting longer gaps between taking each dose may aid in making the absorption faster and more efficient.
8. You ignore the ingredients list
Nutritional products have labels, yes, but it doesn’t mean that the ingredients printed there are what a specific supplement really contains. As a matter of fact, it was reported in the New York Times that 80 percent of natural or herbal supplement labels were inaccurate, which causes misinformation. This is serious since this misinformation deceives people into believing certain components are present when they’re not. If you want to ensure that you’re using a supplement that’s of premier quality, better look on the Consumer Lab official site.