Health and Nutrition

An important factor on the human condition is a good balance between Health and Nutrition.

Nutrition is an essential factor in maintaining health. Eating habits, as the types of foods chosen by the people to be part of their usual diet and how to prepare these foods vary greatly from one culture to another.

The body needs a primary source of energy and a well-balanced and healthy diets could provide that energy. A "perfect diet" can be achieved by eating a variety of foods as shown below:

Fats - Milk, yogourt and cheese
Proteins - Meat, fish, poultry, eggs, nuts and pulses
Fruit and Vegetables
Starchy Carbohydrates - Cereals, potatoes, rice and pasta

+ HEALTH AND NUTRITION - FATS

There are two categories of FATS: Saturated and unsaturated fats. It is extremely important that a healthy balance is achieved within the diet. Fats are an essential part of the diet and a source of energy and provide essential fatty acids and fat soluble vitamins. The appropriate balance of fats (saturated and unsaturated) should improve and boost the body's immunity to infection and keep muscles, nerves and arteries in good condition. Saturated fats are of animal origin and are hard when stored at room temperature. They can be found in dairy produce, meat, eggs, margarines and hard white cooking fat (lard) as well as in manufactured products such as pies, biscuits and cakes.

A high intake of saturated fat over many years has been proven to increase: cardiovascular diseases, breast cancer, prostate cancer, small intestine cancer, high blood cholesterol levels and often leads to weight gain. The aim of a healthy diet is to keep the fat content low in the foods that we eat. Lowering the proportion of saturated fat that we eat is very important, but this does not mean that it is good to consume lots of other types of fat.

There are two kinds of unsaturated fats: poly-unsaturated fats and monounsaturated fats. Poly-unsaturated fats include the following oils: sunflower oil, soy bean oil, corn oil and sesame oil. Within the poly-unsaturated group are Omega oils. The Omega-3 oils are very important because they have been found to be particularly beneficial to Heart health and can encourage brain growth and development. Omega-3 oils are derived from oily fish such as salmon, mackerel, herring, pilchards and sardines. It is recommended that we should eat these types of fish at least once a week. However, for those who do not eat fish or who are vegetarians, liver oil supplements are available in most health shops and supermarkets.

The specialists suggested that these oil supplements should be taken on a daily basis. One of the most popular oils that are high in mono unsaturates are olive oil, sunflower oil and peanut oil.

+ HEALTH AND NUTRITION - PROTEINS

+ HEALTH AND NUTRITION - MINERALS

BIOTIN: Important for metabolism of fatty acids. Good sources are liver, kidney, eggs and nuts. Micro-organisms also manufacture this vitamin in the gut.

CALCIUM: Important for healthy bones and teeth, nerve transmission, muscle contraction, blood clotting and hormone function. Calcium promotes a healthy heart, improves skin, relieves aching muscles and bones, maintains the correct acid alkaline balance and reduces menstrual cramps. Good sources are dairy products, small bones of small fish, nuts, pulses, fortified white flours, breads and green leafy vegetables.

CHROMIUM: Part of the glucose tolerance factor, chromium balances blood sugar levels, helps to normalise hunger and reduce cravings, improves lifespan, helps protect DNA and is essential for heart function. Good sources are brewer's yeast, wholemeal bread, rye bread, oysters, potatoes, green peppers, butter and parsnips.

FOLIC ACID: Very critical during pregnancy for the development of the brain and nerves. It is always essential for brain and nerve function and is needed for utilising protein and red blood cell formation. Good sources are whole-grain cereals, fortified breakfast cereals, green leafy vegetables, oranges and liver.

IODINE: Important for the manufacture of thyroid hormones and for normal development. Good sources are seafood, seaweed, milk and dairy products.

IRON: As a component of haemoglobin, iron carries oxygen around the body. It is vital for growth and development. Good sources are liver, corned beef, red meat, fortified breakfast cereals, pulses, green leafy vegetables, egg yolk and cocoa and cocoa products.

MAGNESIUM: Important for efficient functioning of metabolic enzymes and development of the skeleton. Magnesium helps to promote healthy muscles by helping them to relax and is therefore good for PMS - Premenstrual syndrome (also called PMT or premenstrual tension). It is also important for heart muscles and the nervous system. Excellent sources are nuts, green vegetables, meat, cereals, milk and yoghurt.

PHOSPHORUS: Forms and maintains bones and teeth, builds muscle tissue, helps maintain the body's pH and aids metabolism and energy production. Phosphorus is present in almost all foods.

POTASSIUM: Enables nutrients to move into cells, while waste products move out, promotes healthy nerves and muscles, maintains fluid balance in the body, helps secretion of insulin for blood sugar control to produce constant energy, relaxes muscles, maintains heart functioning and stimulates gut movement to encourage proper elimination. Good sources are fruit, vegetables, milk and bread.

SELENIUM: Antioxidant properties help to protect against free radicals and carcinogens. Selenium reduces inflammation, stimulates the immune system to fight infections, promotes a healthy heart and helps vitamin E's action. It is also required for the male reproductive system and is needed for metabolism. Good sources are tuna, liver, kidney, meat, eggs, cereals, nuts and dairy products.

SODIUM: Important in helping to control body fluid and balance, preventing dehydration. Is involved in muscle and nerve function and helps move nutrients into cells. All foods are good sources, however processed, pickled and salted foods are richest in sodium.

VITAMIN A: Important for cell growth and development and for the formation of visual pigments in the eye. Vitamin A comes in 2 forms: retinol and beta-carotenes. Retinol is found in liver, meat and meat products and whole milk and its products. Beta carotene is a powerful antioxidant and is found in red and yellow fruits and vegetables such as carrots, mangoes and apricots.

VITAMIN B1: Helps in releasing energy from carbohydrate containing foods. Good sources are yeast and yeast products, bread, fortified breakfast cereals and potatoes.

VITAMIN B2: important for metabolism of proteins, fats and carbohydrates to produce energy. Good sources are meat, yeast extracts, fortified breakfast cereals and milk and its products.

VITAMIN B3: Required for the metabolism of food into energy production. Good sources are milk and milk products, fortified breakfast cereals, pulses, meat, poultry and eggs.

VITAMIN B5: Very important for the metabolism of food and energy production. All foods are good sources but especially fortified breakfast cereals, whole-grain bread and dairy products.

VITAMIN B6: Important for metabolism of protein and fat. This vitamin may also be involved with the regulation of sex hormones. Good sources are liver, fish, pork, soya beans and peanuts.

VITAMIN B12: Important for the production of red blood cells and DNA. Vital for growth and the nervous system. Good sources are meat, fish, eggs, poultry and milk.

VITAMIN C: Important for healing wounds and the formation of collagen which keeps skin and bones strong. It is an important antioxidant. Good sources are fruits (orange, lime, lemon), soft summer fruits and vegetables.

VITAMIN D: Important for absorption and handling of calcium to help build bone strength. Good sources are oily fish, eggs, whole milk and milk products, margarine and of course sufficient exposure to sunlight, as vitamin D is produced in the skin.

VITAMIN E: Important as an antioxidant helping to protect cell membranes from damage. Good sources are vegetable oils, margarines, seeds, nuts and green vegetables.

ZINC: Important for metabolism and the healing of wounds. It also helps with stress, promotes a healthy nervous system and brain especially in the growing foetus, aids bones and teeth formation and is essential for constant energy. Good sources are liver, meat, pulses, whole-grain cereals, nuts and oysters.

VITAMIN K: Important for controlling blood clotting. Good sources are cauliflower, brussels sprouts, lettuce, cabbage, beans, broccoli, peas, asparagus, potatoes, corn oil, tomatoes and milk.

+ HEALTH AND NUTRITION - CARBOHYDRATES