What are antioxidants, digestives, laxatives, diuretics etc? Get quick and simple definitions in this article. Also get the uses of certain minerals and the guideline daily amounts (GDA) of intake. Just read on.

 

WHAT ARE ANTIOXIDANTS? Strawberries, citrus fruits and nuts have antioxidant properties.

 

- They help to prevent arteriosclerosis and thrombosis.

 

WHAT ARE DIGESTIVES? Pineapples, papayas, potatoes, okra and zucchini are examples of foods with digestive properties.

- They aid digestion.

WHAT ARE ANTICARCINOGENS? Cauliflower, cabbage, oranges, lemons, plums, grapes, tomatoes and broccoli are anti carcinogens.

- They stop the growth of cancerous cells.

WHAT ARE LAXATIVES? Eggplant, plums, chard and whole grain cereals are laxatives.

- They stimulate intestinal function or aid digestion.

 

- Vitamin C is also a natural laxative. Vitamin C can be found in guavas, sweet peppers, kiwi, berries, tomatoes, cauliflower, oranges, potatoes and green leafy vegetables and all citrus fruits.

WHAT ARE ANTIANEMICS? Beetroots, apricots, passion fruit, spinach, lettuce are good examples of anti anemics.

- They promote production of blood.

WHAT ARE DIURETICS? Egg plants, melon, leeks, asparagus and celery are the best examples of diuretics.

 

- They increase urine production, aid kidney function and reduce edema.

WHAT ARE URINARY ANTSEPTICS? Cranberries are a good example of a urinary anti septic.

 

- They counter the effect of urinary infections without activating bacterial resistance.

 

WHAT ARE MINERAL RESTORERS? Coconut, almonds, alfalfa, cabbage, oranges and turnip greens are good examples of mineral restorers.

- They are very rich in minerals such as magnesium, calcium and phosphorus.

 

WHAT ARE HYPOLIPIDEMICS? Avocadoes, beans, walnuts, sunflower seeds and yam are examples of hypolipidemics.

- Hypolipidemics are anti anemic; they also protect the digestive lining and act as tonics in addition to lowering blood cholesterol and triglyceride levels.

 

NUTRIENTS AND MINERALS

 

 

SODIUM

 

- Sodium is beneficial for acid base, muscle contraction, proper nerve function and to maintain proper water balance.

- Although almost all foods contain sodium some examples of foods that have high sodium content include cheese, soup and cured meat.

 

- The GDA for sodium is about 2400 mg per day.

 

MAGNESIUM

 

- Good for nerves and muscles and helps to release energy from carbohydrates, proteins and fats.

- Sources include potato skins, dark leafy green vegetables, nuts, legumes, avocado and whole grains.

 

 

SELENIUM

 

- Helps to prevent oxidation and fat breakdown. It is an antioxidant.

- Sources include nuts, egg yolk, onions, milk, garlic, liver and brown rice.

 

CALCIUM

 

- Helps prevent things such as convulsions, rickets, stunted growth and osteoporosis.

- The GDA for calcium is 800 milligrams per day.

 

- Foods that are calcium rich include fish especially canned, dark green leafy vegetables, milk and other diary products.

 

FOLATE

 

- It is good for preventing birth defects, for cell division and growth, and works together with vitamin B12 to aid the production of red blood cells.

- Sources of folate include green leafy vegetables, whole wheat, egg yolks, carrots, yeast, liver, kidney, nuts, oranges, beans, avocado, rye and melon.

- Folate is also known as folic acid. The GDA for folate is about 200 micrograms per day.

 

IRON

 

- needed for oxygen exchange in blood and also needed by enzymes.

- Lack of iron may cause dizziness, pale color, irritability, tiredness and headaches.

- Found in seafood, fish, apricots, nuts, potatoes, legumes, whole grains, eggs, liver, kidneys and green leafy vegetables.

- Vitamin C helps the body to take up iron in food.

 

 

PROTEIN

 

- Protein builds and repairs the body. Protein is made up of building blocks known as amino acids. There are about 20 different amino acids. Some proteins do not have all the amino acids and others have them all. Thos that have are complete proteins while those that do not have all are incomplete proteins.

- If you combine certain proteins you will get complete protein. If they are not combined to form complete protein much of the protein will go to waste.

- 0.75g per day per KG bodyweight is the GDA for protein intake.

- Lack of protein you weaken your immune system

- An example of a complete protein meal is Brown bread + beans

 

VITAMIN B6

 

- Useful for the breakdown of fats and proteins, period pains, production of antibodies and red blood cells, carbohydrate and protein absorption, nerve problems and helps prevent skin conditions.

- The GDA is 2 micrograms per day.

- Sources include dried beans, whole grains, pork, bananas, chicken and fish.

 

VITAMIN C

 

- Helps build healthy teeth, bones and gums, good for the immune system, protects against viruses and bacteria, reduces cholesterol, increases cell life span, prevents scurvy, helps iron absorption, antioxidant and heals wounds.

- Foods rich in Vitamin C include guavas, sweet peppers, kiwi, berries, tomatoes, cauliflower, oranges, potatoes and green leafy vegetables and all citrus fruits.

- The GDA for vitamin C is 60mg (micrograms).

- Symptoms of being deficient include frequent colds, muscle and joint pains, anemia, bruise easily and slow to heal and bleeding gums.

 

VITAMIN D

 

- The GDA for vitamin D is 5 micrograms (mg).

- It is good for teeth and bones.

- Found in cod liver oil, milk, tuna, sardines and salmon.

 

VITAMIN E OR RETINOL

 

- Found in nuts, whole grains, eggs, legumes, vegetable oils, broccoli, Soya beans and dark green vegetables.

- Increase disease resistance, treats scar tissue, acts as an antioxidant, prevents aging and prevents oxidation of fats and vitamin A and C.

- The GDA is 10micrograms

 

WATER

 

- Water makes up about 70% or more than two-thirds of the body. Water is the basis of good health and essential for life. If you do not drink enough water you can suffer different problems with each part of your body.

- Water is needed to help regulate body temperature by perspiration and helps prevent constipation.

- The GDA for water is eight to ten glasses per day. An average glass contains 220g water.

- Always insure that you are drinking clean water by boiling, filtering or by using chlorine.

- Did you know that you obtain water from foods?

- High water foods include fruits and other diary products.

 

ALCOHOL

 

- It can be taken in light to moderate amounts for some possible health benefits.

- When taken in large amounts it becomes a risk to ones health because it is a toxin. It prevents the body from using the nutrients in food, stops the immune system from functioning properly and stresses the digestive system.

- Light to moderate consumption means taking about 40g or less per day. 40g is equivalents to 5 units. A pint of beer is 2 units while a glass of wine is 1 unit. Women should not exceed 14 units per week and men should not exceed 21 units per week.

 

AOAC FIBRE

 

- Is useful and important to help prevent constipation, weight control, protection against certain cancers, lower cholesterol, and avoid hemorrhoids.

- Minimum GDA is about 20g to a maximum of 35g per day. Anywhere in between is just fine.

- Fibre is found in fruits and vegetables, brown rice, whole-wheat and multigrain products.

 

CHOLESTORAL

 

- It’s used in the production of important hormones and vitamin D.

- It makes up part of brain tissues, nerve tissues and membranes.

- The GDA is about 300mg per day.

- Foods that are high in cholesterol include eggs, chicken, milk, fish and meat.

- Cholesterol is not healthy for a person when blood levels get too high.

 

FATS AND OILS

 

- These are essential energy and fatty acids sources. They aid the body in absorbing nutrients. They can make one gain weight.

- Fats also form part of the cells membranes, carry vitamins that are soluble in fat, insulate the body and protects organs.

- Good sources of essential fat include; salmon, mackerel, sardines, herring and raw nuts.

- Other sources of fats and oils include olives, peanut butter, avocado, coconut, chicken and meat.

- Foods that are high in fat include cake and other foods with high oil content.

- The GDA ranges from 93-128g per day for men and 74-97g per day for women.

 

SATURATED FAT

 

- Foods high in saturated fat include vegetable oils, diary and meat.

- They usually increase blood cholesterol levels.

- The GDA is not more than 20 grams per ay for a 2000 calorie diet per day.

 

POLY FA

 

- These are useful because when taken they help lower blood cholesterol levels. When found and taken in as fish oils they act as a blood thinner decreasing the risk of clots. Foods that are high in poly saturated fat include salmon, sunflower oil, soya beans, tuna and similar fish.

 

TOTAL SUGARS

 

- Foods high in sugar include ice cream, carbonated drinks, sweets and cereals.

- Refined sugar is not good for your health because it affects blood-glucose levels, and, may affect energy metabolism and insulin sensitivity.

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ENERGY (KCAL) AND CARBOHYDRATES

 

- Carbohydrates are sugars and starches that supply the body with energy.

- Sources of carbohydrate include beans, peas, potatoes, sugars, rice, maize, bread, pasta and nuts.

- Calories is the amount of energy in food and has a GDA of 1940 kcal per day for women and 2550 kcal per day for man but it depends on the level of activity and size of an individual.

- Sources of calories include protein, carbohydrates, fats and alcohol in all the foods you eat.

- Foods high in calories include foods with high oil content, cakes and chocolate.

 

GOOD HEALTH TIPS;

 

- Going out is good for you. After a research it was found out that people who go out have a longer chance of living than those who just stay home. Places to go include concerts, cinemas, parks, golf etc.

 

- Check your body mass to insure that it is ideal. Body mass is calculated by your height and weight. Being overweight or even underweight exposes you to developing different illnesses.

 

God bless you and thank you for reading.