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Posts Tagged ‘fats’
Thu, July 3, 2008 1:28 pm By James Coolridge  Printer friendly version
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 Egg- the nutritional dynamos- are enriched with almost every essential vitamin and mineral necessary for humans. It is a great source of omega-3 oils. Let us take a look at the benefits of Omega-3 fats present in eggs.
• Anti-inflammatory: The anti-inflammatory property of omega-3 fats present in eggs reduces inflammation.
• Anti-coagulant: Omega-3 fats are anti-coagulant (blood thinner), which keep the platelets less sticky and decrease the risk of blood clot formation thereby helping you to protect yourself against heart attack.
• Reduces initial heart attack: Omega-3 fats present in eggs reduce the risk of initial heart attack by 20-40 percent.
• Reduces the risk of cancer: Eating eggs is beneficial for you because the omega-3 fats present in eggs are capable of reducing the risk of cancer. They may also help inhibit the growth of cancer.
• Reduces fat: Eggs are must-have for the figure conscious people since the omega-3 fats present in eggs can help you to reduce fat and maintain a leaner and healthier body.
• Promotes eye health: Eggs are healthy for your eyes. Lack of omega-3 oils in your diet may cause macular degeneration, so exclude egg from your diet. The carotenoids namely lutein and zeaxanthin present in eggs reduce the risk of cataracts.
Apart from this, omega-3 oils present in eggs help fight depression, anxiety, control the level of hormones, and help reduce the tendencies towards impulsiveness or aggression.
Lutein present in eggs is a good source of choline which is vital for the function of all the cells in the human body. Eggs are also excellent sources of iron, riboflavin, Vitamins D, E and B 12 and folate. Eggs are also excellent source of protein.
Tags: fats, Protein, Hormone, Omega 3
Fri, May 30, 2008 12:25 pm By James Coolridge
 Fat is always associated with its bad effects. However, you should know that the bad fats and the dietary fats are entirely different from each other. You should eliminate all the bad fats from your diet and include the essential dietary fats. The dietary fats are essential to protect your body’s vital organs and to control the body temperature. These dietary fats also provide the energy for your muscles. You should eat these ‘good’ fats in addition to proteins and carbohydrates. Don’t forget to include fat-soluble vitamins in your diet. Let us have a quick look at the essential nutrients that should be included in your diet.
You may not know that fats are also present in fruits and beans though in small quantities. Fats occur naturally in most of the foods. However, the fats added in pies, fried foods and junk foods are should be avoided.
You can reduce the amount of dietary fats in your diet without giving up all your favourite foods. Start with the bread spreads and oils used in cooking. Look for polyunsaturated margarines available in the stores. It is better to opt for oils than the animal fats used for cooking. So, search for vegetable oils in the market. Sunflower, olive, and corn oils are the best for cooking.
As far as the dairy products are concerned, the semi-skimmed milk should be preferred. The skimmed milk is enriched with vitamins. It is better to avoid mature cheese in your food. Instead, use mixture of cream and yogurt in your dishes that are tasty as well as healthy.
Meat is perhaps included in all American diets. Therefore, you should include leaner meats, which contain less fat. We would suggest you to add more vegetables, pulses, and carbohydrates to your diet. Oily fish should be included in your diet as it is enriched with polyunsaturated fatty acids, which are essential for your health.
Tags: food, fats, healthy, eating, habits
Thu, May 15, 2008 1:31 pm By James Coolridge
 Asthma is caused by airway obstruction and narrowing of the bronchial lines. This condition can occur irrespective of your age. There are many preventive measures which include medication, anti-inflammatory drugs and most importantly, the food which you eat can prevent and even heal Asthma. Here is a list of foods which you should include in your diet if you are suffering from this breathing problem.
There is a lot of research work conducted to prove that food play a vital role in preventing Asthma. According to a latest research, people who consume plenty of dairy products have less chances of wheezing, which is a main symptom of Asthma. Children who drink plenty of milk, eat sumptuous dairy products are less susceptible to developing Asthma.
Whole grains, sprouted seeds, whole bread and cereals are also some of the best foods to prevent and control Asthma flares to a greater degree. It was also proved that fish oil; fresh vegetables and fruits also lessen the symptoms of Asthma.
Strictly vegetarian diet is highly recommended when it comes to prevention of Asthma.
If you are an asthma patient, you should include carbohydrates, proteins and acid- forming foods in your diet.
The next important thing is to follow a diet pattern. You should have timely breakfast, lunch and dinner. It is recommended to eat less than the capacity of the Asthma patients. You should also eat slowly and drink plenty of water.
Doctors recommend that alcoholic beverages, coffee, pickles and processed foods should be strictly avoided if you are suffering from Asthma.
Hence, proper diet and proper care for your health can control Asthma to a great extent.
Tags: Diet, carbohydrates, fats, Asthma, green vegetables, vegetarianism
Fri, May 2, 2008 1:32 pm By Eric Ott
 The right amount of nutrition plays a vital role for everybody, no matter in which profession you are. And if you are an athlete by profession, nutrition becomes all more important to give your best performance in the sports. Here is a know how of the right amount of nutrition.
Carbohydrates: Carbohydrates is the basis of fuel as it supplies energy in the form of glucose. Your diet should consist of at least 60 to 70 % of carbohydrates. The food variants with sumptuous amount of carbohydrates include whole wheat, whole cereals, wheat products, pastas, breads, rice, fruits and vegetables. Minimize the intake of refined flour. Since a lot of power and stamina is required for an athlete, proper amount of carbohydrates should be included in your diet to stay energized and perform well.
Proteins: As you know, proteins are the building blocks of life. They are required by the body to build new tissues and perform various other functions. 12-15% should be the caloric intake of Proteins in your diet.
Fats: When it comes to fats, quality matters, rather than the quantity. The caloric intake of fats is 20-25% of the total calories. Include polyunsaturated fats and mono-saturated fats in the diet. The quantity of saturated and trans-saturated fats should be should be less.
Vitamins and minerals: Vitamins and minerals also serve as essential part of your diet, for proper growth.
If you are following a well balanced diet, you don’t have to compulsorily include health supplements in your diet.
Tags: vitamins, carbohydrates, proteins, fats, sports diet, athletes, minerals
Tue, April 29, 2008 1:27 pm By Todd Milak
 The right amount of nutrition is the need for every sport. The diet plan varies for every sport. When it comes to Baseball, the diet plan for a Baseball player should contain all the essential nutrients. Here is know- how about the basic nutrition which is required by every baseball player.
Nutrition is undoubtedly the key aspect of athletic performance. The basic requirements of Baseball are strength, power and explosiveness. Nutrition is the one-stop solution to build your muscles.
A sharp mind and a healthy physique are essential to develop high proficiency in the game. For this you need to feed your body with the nutrients necessary for many processes including biosynthesis of hormones, muscle building, bone formation and many other functions. For this, you need to know about the intake of calories that is, the energy you receive from eating food.
The six basic classes of nutrients include Proteins, Carbohydrates, Fats, Vitamins, Minerals and Water.
Proteins: Proteins are the building blocks of life. Protein makes up many structures within the body including your muscles, skin and organs. Enrich your diet with food containing sumptuous amounts of protein including milk, eggs and fish. The amount of protein varies in every food.
The nutritional value of proteins according to the doctors is 4 calories per 1 g of protein.
Carbohydrates: Many people have the misconception that carbohydrates are out enemies. But, the truth is- NO. They are rather our friends when it comes to efficient and powerful energy. They are the most important macro nutrients. The amount of carbohydrates fluctuates according to the needs of the athletic performance.
You can get good amount of carbohydrates from the sources of simple carbohydrates such as Monosaccharide (Glucose, Fructose and Galactose) and Disaccharides (Maltose, Sucrose and Lactose).
On the other hand, Complex carbohydrates are found in whole wheat bread, whole wheat pasta, yams and oats. Complex carbohydrates are basically large chains of Monosaccharide joined to form one huge molecule.
Fibers are a form of carbohydrate. Fibers help protect the body against bacterial infection, reduce the risk of colon cancer and coronary heart disease and helps stop hemorrhoids and constipation. Vegetables, whole wheat pasta, oats and whole wheat bread contain good amount of fiber.
Fats: We often consider fats as bad and chuck them out of our diets. But the truth is that we should rather eat a ton of fats! I am not joking anyway! Although there are fats which definitely harm the body, there are good fats that are essential foar our body. Good fats when digested are broken down into fatty acids which play many roles in our biology.
Good fats provide a lot of dense energy; make you feel fuller and are major components of cell membranes.
Good fats include Saturated fats (fats that contain saturated fatty acids). They are solid at room temperature and can be found in foods such as animal meat. Saturated Fats are important in the production of testosterone.
Essential Fatty Acids are fatty acids which we must get from our diet or cannot make in sufficient quantities (similar to essential amino acids). EFA help with the body’s immune system, help regulate blood pressure, reduce infection, manage blood lipids, and helps with the creation of blood clots. You can get sufficient amount of essential fatty acids in fish and fish oil.
The nutritional value of fat as per the doctors is 9 calories per 1 g of fat.
Water: Last but not the least; water is pro-athletic performance. Drink beer mugs of water and you will get to know that water clears out toxins, makes the water soluble vitamins function properly, causes cell volumization, helps regulate body temperature and the list goes on. The recommended intake of water is 4-8 L a day and 1-2 L during the game.
Make sure that your diet contains all the above essential nutrients to perform well in Baseball.
Tags: carbohydrates, proteins, water, baseball players, fats
Sat, April 26, 2008 1:23 pm By Todd Milak
 Cholesterol, no matter good or bad, is figured as an enemy of your heart and the root cause of many heart diseases. But, this is a sheer misconception. How many of you know that Cholesterol in your diet is not directly linked to the heart diseases? Bad fats in your diet are the real culprits. They indeed increase risk of certain diseases. On the other hand, good fats reduce the risk of heart problems.
What is Cholesterol?
Cholesterol is a waxy substance produced by the liver. Cholesterol is needed to make vitamin D and some hormones, build cell walls, and create bile salts that help you digest fat.
Blood Cholesterol:
Heart disease are caused when the level of Cholesterols are high in the blood. Too much cholesterol in the blood can result to it building inside arteries. These deposits are called plaque. Over time, plaque causes the arteries to become narrower, decreasing blood flow and causing a condition called atherosclerosis (pronounced: ah-thuh-ro-skluh-ro-sis), or hardening of the arteries.
Low Density Lipoprotein- the bad Cholesterol:
LDL carry cholesterol from liver into the blood to supply the body so when LDL is in excess, it can be deposited on arteries. Hence LDL cholesterol is called bad cholesterol.
High Density Lipoprotein- the good Cholesterol:
HDL carry cholesterol from the blood back to the liver which processes cholesterol for elimination from the body. So, high HDL reduces the chance of excess cholesterol in the blood being deposited on arteries. Hence, HDL is called the good cholesterol.
Cholesterol and Fat:
Mono saturated fats found in olive oil, peanut oil, cashew nuts, peanuts, almonds, avocados lower the LDL and escalate the HDL. Hence, they are good sources of fat.
Meanwhile, poly unsaturated fats found in corn, safflower, cotton seed oil and fish lower LDL as well as raise HDL. Hence, they are excellent sources of fat.
The not-so-recommended saturated fat found in full cream milk, cheese, butter, red meat, chocolate, coconut milk, coconut raise both LDL and HDL. So, they are not really good sources of fat.
Tags: Diet, fats, LDL, HDL, heart diseases
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