NUTRITION

                                               LETS TALK ABOUT VITAMINS:                                               A, D, E, K (Fat soluble vitamins). ✔ CAROTENE  ( vitamin A ; includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as "preformed" vitamin A. Beta carotene can easily be converted to vitamin A as needed.) The benefits of Vitamin A: Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts Did you know? Many people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones. SOURCES: Sources of retinoids:  beef liver, eggs, shrimp, fish, fort

                 BASAL METABOLIC RATE - BMR • • In this post we are going to talk about what is: • Anabolism,  • Catabolism,  • W hat is Basal Metabolic Rate or what is your BMR,  • F actors that increase BMR,   • F actors that decrease BMR,  • and finally how to count your BMR. We talk about Anabolism when we talk about: • Assimilation of nutrients or it's synthesis. • It is the set of metabolic pathways that use ATD produced by catabolism to synthesize complex biomolecules cell and tissue construction. When we talk about Catabolism we talk about: • Degradation (destruction). • Process of transforming energy which has been assimilated by the organism(provides energy) • Release of energy by oxidation. • ATP production. • • BMR represents the minimal work to ensure vital sanctions, hard breathing and brain temperature. • • BMR represents 50-70% of calorie expenditure per day. • • BMR decreases with age by 2% decade of age, that means we burn less and less. •  To make it more clearly

                          WATER • • Before we talk about benefits from water let's see some % of water in our body: Lungs: 78% Kidney: 83% Blood: 79% Brain: 76% Muscles: 75% Bone: 22.5 % Adipose Tissue: 10% • • • From this you can understand the importance of the water on our health and in our entire lives. • • Water content depends on several factors such as: • Water content is more increase in man than in women • Water content is more increase in skinny than in fat • Water content decreases with age - it will be graduatelly increased with fat. ✔  ROLE OF WATER: • Thermoregulation. • Transport of nutrients. • H ormones, enzymes, O2. • Elimination of metabolic waste (urine,sweating). • Ensuring chemical reactions(to provide energy for muscle contraction). • Composition of joints and organs. ✔  Water balance depends on many factors like: • Renal regulation. • T hirst. • Sweating. • Habits. • Food. ✔  WATER BENEFITS: • Reduces the risk of diabetes and cholesterol. • It improves metab

                                                           CHOLESTEROL                    • •  There are lots of misconceptions about cholesterol and the role that it plays in our metabolism. •  Cholesterol is a perfectly innocent sterol, a combination of a steroid and alcohol,very essential for many important bodily functions. •  Half of the body's cholesterol is produced by synthesis and the rest is supplied by the average food ration. • The body tightly regulates the amount of cholesterol in the blood by controlling internal production - when we eat more cholesterol we are producing less and vice versa. The liver synthesizes about 10% of the total cholesterol. Almost any tissue containing nuclear cells (DNA) synthesizes cholesterol. When it comes to cholesterol roles: ✔  It is the precursor of the corticosteroid hormones: Meaning - it's needed to make steroid hormones such as sex hormones(Including Estrogen, progesterine, testosterine) and corticoide hormones. ✔  It repairs

                                                                   MINERALS ✔   Most of the minerals are found in unlimited quantity in nature like in the water in rivers, in lakes, in oceans, they are found in many food like plants or in mineral water. There are twenty-two of total which makes 4% of our body mass.  They are classified into two categories. When it comes to minerals role to the metabolism: ✔ They play a key role in the constitution of bones and teeth. ✔  T hey contribute in the maintenance of cardiac rhythm, muscular contraction, the neural conductivity and acid base balance. ✔  Regulate metabolism, facilitate energy release. ✔  Controls the water balance (osmotic pressure). ✔  Supply of oxygen in the body cells. ✔   Catalyze many metabolic reactions. WE HAVE =>  MAJOR MINERALS (macro elements) => 7 •  Calcium (Ka) •  Magnesium (Mg) •  Sodium (Na) •  Chlorine (Cl) •  Potassium (K) •  Phosphorus (P) •  Sulfur (S) TRACE ELEMENTS (micro elements) => 15 •  Iron • 

                                                         VITAMINS      ✔  Vitamins are organic compounds with low molecule or weight, essential for proper function of the organism. Vitamins are non energetic molecules that control a VERY LARGE NUMBER OF METABOLISM, molecules that are not synthesized by the body or insufficiently synthesized like vitamin D that is synthesized by the exposure of the sun.  They are needed in very small amount. ✔  Vitamins are very different particles from each other, each has its own structure, its own activity and various sources.They are classified into two groups. FAT SOLUBLE VITAMINS: • VITAMIN A • VITAMIN D • VITAMIN E • VITAMIN K WATER SOLUBLE VITAMINS: • VITAMINS B1, B2, B3, B5, B6, B8, B9, B12. •VITAMIN C. Lets talk about some general facts about vitamins: ✔  Freezing doesn't affect vitamin content. ✔  S oaking and storage removes water soluble vitamins. ✔  Fat soluble vitamins can be stored and are eliminated with the risk of "hypervita

                                                 CARBOHYDRATES                                  • Each gram of carbohydrate contains 4 calories per gram => Carbo which stands for carbon and hydrate stands for water.   1. There are two types of carbohydrates complex and simple ones .   - Simple carbohydrates are simple form of sugar that is usually sweet tasting and its broken very easily down into glucose.    - Simple carbs are sugars. While some of these occur naturally in milk, most of the simple carbs are added to foods. Source:   •Candy   •White bread   •Dairy products   •Most pasta   •Certain foods 2 .Complex carbohydrates are made of many molecules of simple carbs linked together, because of this it takes the body longer to break it down to glucose. • What is glucose? • Glucose is very simple sugar that is an important energy source in living things. Most carbs are broken down in the body into glucose which is main source of fuel for all cells. Source • Bannanas  •A vocado  •B

                                                                PROTEIN                                    • Each gram of protein contains 4 calories per gram        • Protein is highly complex substance that is present in all living organisms, they are great of nutritional value and are directly involved in the chemical processes essential for life. Proteins are the building blocks of the body, building blocks of muscles, hair, nails, skin,  hormones and enzymes. • Proteins are made of group of 20 amino acids: 12 - amino acids (Non essential) 8- amino acids (Essential) <<semi-essential>> arginine, taurine and histine. Proteins has: 1. Structural role                        2.Energetic role                        3.Functional role • Protein is key part of any diet and because protein is found an abundance of foods many people can easily meet this goal. However not all protein "packages" are created equal, because foods contain a lot more protein, it's importan

                                                LETS TALK ABOUT FATs II ✔  Saturated fatty acids!  =>TRANS FAT ✔  Saturated fatty acid are also needed in our body, also is know that too much of this kind of trans fat can cause problems such as heart diseases and other heart problems. Replacing foods that are high in saturated fat with healthier options can lower blood cholesterol levels and improve lipid profiles. *Saturated fats occur naturally in many foods. The majority come mainly from animal sources, including meat and dairy products. Examples of foods with saturated fat are: fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese and other dairy products made from whole or reduced-fat (2 percent) milk.