I hope you enjoyed our last post on the benefits of coffee, tea, milk, water etc. We all know that a person can’t live on that, that’s why we are giving you the vital information if you need to stay fit.
We will start off by recommending Salba seeds to you. Salba seeds are probably the best nutrient that exists because they contain a great quantity nutrient such as vitamins, minerals, protein and fiber per gram than any other food presently known. They are quite tasteless so mix them with yogurt or oatmeal in order to boost your health and enjoy your meal.
Besides salba seeds, the best sources of fiber are almonds, hazelnuts (basically all types of nuts), all fruit and vegetables (especially beans) and whole wheat cereals and breads. You should know that people who eat a lot of fiber have the greatest weight loss percentage over a year. Fiber clears out your colon, improves your digestion, takes fat,toxins and bad cholesterol out of your digestive system and out of your body. Pretty amazing, isn’t it? In order to benefit from all above, if you are a man you should take about 40 grams of fiber per day, and if you are a woman,about 25. Be sure to check your food labels and look for whole wheat/grain flour (try to avoid white or bleached flour because there is no fiber there). Have 5 grams of fiber with small meals every day, and introduce them slowly to your system, because too much fiber over a small period of time will cause gas and bloating. It is imperative to drink a lot of water to avoid constipation. Eat a lot of vegetables because the ratio of fiber and minerals will be consistent and the effect will be greater.
When it comes to VEGETABLES, we will start off with garlic. Keeps blood pressure low, a great nutrient and good for circulation. Cleans out your liver as well as dandelion root. Tomatoes or tomato juice contain a compound named lycopene that works wonders for male prostate. All vegetables are a great source of fiber, it doesn’t matter where the fiber comes from, just take your daily dosage.
FRUIT on the other hand, along with fiber, contains sugars, so we will just recommend apples. A whole book could be written on benefits of apples.
MEAT is a great source of protein, especially red meat, and not just proteins, it contains minerals and B vitamins but avoid taking too much carbs (bread, potato or pasta) with it. It’s not the red meat that will get you fat, it’s the carbs you have with it. If you don’t eat red meat you can eat chicken or fish. Even though fish is a great source of protein and fats, people tend to avoid it because of the high percentage of mercury (which is considered toxic) but selenium found in multivitamins can neutralize it.
If you don’t like meat, you can find your source of protein in soy , vegetables, eggs, tofu, lentils and milk, but their nutritional value is slightly lower.
PROTEIN equals importance. There’s no life without it. It repairs your body cells and tissues, speeds up your metabolism but if consumed improperly, it damages your body. If you take too much, you can either spend it as energy or it will get stored as fat.
Your protein intake should be as follows:
• Average person (man or a woman) needs 100 grams per day.
• Athletes should take 2 grams per kilo of your weight each day
• You should make it one third of your diet
When speaking protein, we shouldn’t forget about GRAINS.
We have already discussed the benefits of salba seed and given some advice regarding , bread, flour, pasta etc. Now we are going to reveal you a secret.
Whey
Whey is so rich in protein that is considered to be one of the greatest sources. Body absorbs it quickly and is able to use all the good stuff. It is ideal to be an addition to any diet where protein requirements are not met and is therefore used in baby food. It helps regenerate your body and being rich in potassium and calcium can, in some cases, replace milk.
At the end, we will underline the fact that you should eat everything, moderately, so introduce whey in your food, but don’t let it replace other important foods like milk or meat.
Stay tuned for our next post where you will find out more about nutrition myths and facts.
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