Fats—Essential in Small Amounts
Fats supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavor and texture to foods
Essential fats (linoleic acid and alpha-linolenic acid) are key regulators of body process such as the maintenance of blood pressure and the progress of a healthy pregnancy
Types and Sources of Fats
Saturated fat = a fat with no carbon-carbon double bonds; usually solid at room temperature
Found primarily in animal foods and palm and coconut oils
Monounsaturated fat = a fat with one carbon-carbon double bond; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils
Polyunsaturated fat = a fat with two or more carbon-carbon double bonds; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils and in fatty fish
Fats and Health
Fats affect blood cholesterol levels
Low-density lipoprotein (LDL) = “bad” cholesterol
High-density lipoprotein (HDL) = “good” cholesterol
Saturated and trans fats raise levels of LDL; trans fats also lower levels of HDL
Unsaturated fats lower levels of LDL
Fats also affect triglyceride levels, inflammation, heart rhythm, blood pressure, and cancer risk
Best choices = monounsaturated fats and polyunsaturated omega-3 fats
Limit intake of saturated and trans fats
Monday, June 14, 2010
Proteins—The Basis of Body Structure
Protein = a compound made of amino acids that contains carbon, hydrogen, oxygen, and nitrogen
Of twenty common amino acids in foods, nine are essential
Proteins form key parts of the body’s main structural components—muscles and bones—and of blood, enzymes, cell membranes, and some hormones.
Complete and Incomplete Proteins
Complete protein sources = foods that supply all the essential amino acids in adequate amounts
Meat, fish, poultry, eggs, milk, cheese, and soy
Incomplete protein sources = foods that supply most but not all essential amino acids
Plants, including legumes, grains, and nuts
Recommended Protein Intake
Adequate daily intake of protein = 0.8 gram per kilogram (0.36 gram per pound) of body weight
Acceptable Macronutrient Distribution Range = 10–35% of total daily calories as protein
Protein = a compound made of amino acids that contains carbon, hydrogen, oxygen, and nitrogen
Of twenty common amino acids in foods, nine are essential
Proteins form key parts of the body’s main structural components—muscles and bones—and of blood, enzymes, cell membranes, and some hormones.
Complete and Incomplete Proteins
Complete protein sources = foods that supply all the essential amino acids in adequate amounts
Meat, fish, poultry, eggs, milk, cheese, and soy
Incomplete protein sources = foods that supply most but not all essential amino acids
Plants, including legumes, grains, and nuts
Recommended Protein Intake
Adequate daily intake of protein = 0.8 gram per kilogram (0.36 gram per pound) of body weight
Acceptable Macronutrient Distribution Range = 10–35% of total daily calories as protein
Carbohydrates—An Ideal Source of Energy
The primary function of dietary carbohydrate is to supply energy to body cells.
Some cells, such as those in the brain, nervous system, and blood, use only carbohydrates for fuel
During high-intensity exercise, muscles get most of their energy from carbohydrates
During digestion, carbohydrates are broken into single sugar molecules such as glucose for absorption; the liver and muscles take up glucose and store it in the form of glycogen
Simple and Complex Carbohydrates
Simple carbohydrates contain one or two sugar units in each molecule
Found naturally in fruits and milk and added to many other foods
Include sucrose, fructose, maltose, and lactose
Complex carbohydrates consist of chains of many sugar molecules
Found in plants, especially grains, legumes, and tubers
Include starches and most types of dietary fiber
Whole Grains
Before they are processed, all grains are whole grains consisting of an inner layer of germ, a middle layer called the endosperm, and an outer layer of bran
During processing, the germ and bran are often removed, leaving just the starchy endosperm
Refined carbohydrates usually retain all the calories of a whole grain but lose many of the nutrients
Refined Carbohydrates Versus Whole Grains
Whole grains are higher than refined carbohydrates in fiber, vitamins, minerals, and other beneficial compounds
Whole grains take longer to digest
Make people feel full sooner
Cause a slower rise in glucose levels
Choose foods that have a whole grain as the first item on the ingredient list on the food label
Whole wheat, whole rye, whole oats, oatmeal, whole-grain corn, brown rice, popcorn, barley, etc.
Recommended Carbohydrate Intake
Adequate daily intake of carbohydrate = 130 grams
Acceptable Macronutrient Distribution Range = 45–65% of total daily calories as carbohydrate
Limit on intake of added sugars
Food and Nutrition Board: 25% or less of total daily calories
World Health Organization: 10% or less of total daily calories
The primary function of dietary carbohydrate is to supply energy to body cells.
Some cells, such as those in the brain, nervous system, and blood, use only carbohydrates for fuel
During high-intensity exercise, muscles get most of their energy from carbohydrates
During digestion, carbohydrates are broken into single sugar molecules such as glucose for absorption; the liver and muscles take up glucose and store it in the form of glycogen
Simple and Complex Carbohydrates
Simple carbohydrates contain one or two sugar units in each molecule
Found naturally in fruits and milk and added to many other foods
Include sucrose, fructose, maltose, and lactose
Complex carbohydrates consist of chains of many sugar molecules
Found in plants, especially grains, legumes, and tubers
Include starches and most types of dietary fiber
Whole Grains
Before they are processed, all grains are whole grains consisting of an inner layer of germ, a middle layer called the endosperm, and an outer layer of bran
During processing, the germ and bran are often removed, leaving just the starchy endosperm
Refined carbohydrates usually retain all the calories of a whole grain but lose many of the nutrients
Refined Carbohydrates Versus Whole Grains
Whole grains are higher than refined carbohydrates in fiber, vitamins, minerals, and other beneficial compounds
Whole grains take longer to digest
Make people feel full sooner
Cause a slower rise in glucose levels
Choose foods that have a whole grain as the first item on the ingredient list on the food label
Whole wheat, whole rye, whole oats, oatmeal, whole-grain corn, brown rice, popcorn, barley, etc.
Recommended Carbohydrate Intake
Adequate daily intake of carbohydrate = 130 grams
Acceptable Macronutrient Distribution Range = 45–65% of total daily calories as carbohydrate
Limit on intake of added sugars
Food and Nutrition Board: 25% or less of total daily calories
World Health Organization: 10% or less of total daily calories
Sunday, June 13, 2010
Graying Hair
Have you started seeing the first strands of grey in your hair? Here’s what you can do to prevent further graying.
Causes of Graying of hair----
Grey hair, gives the indication of improper protein synthesis. The pigment melanin is responsible for the change of hair colors. Early graying of the hair is basically hereditary, and we can inherit it from one of our parents or grandparents. Grey hair can also be influenced by stress. A person experiencing a prolonged period of stress and anxiety may notice, over a period of time, white hairs gradually appearing. Malnutrition, worry, shock, deep sorrow, tension and other similar conditions may also slow down the production of melanin resulting in grey hair. Lack of some of the B vitamins, iron, copper, and iodine in the daily diet is said to be a contributory factor. Other causes of premature graying of hair are an unclean condition of the scalp, drying it with an electric dryer, and use of hair dyes.
What can I eat to prevent premature graying?
Eating seafood is possibly one of the best things you can eat to promote all-over hair health. It is rich in zinc, iodine and protein, which are excellent for the hair. So if you enjoy seafood, make it a point to have fish several times a week. Remember that eating canned fish will not give you the same benefits as eating freshly cooked fish. If you don’t eat fish, consider fish-oil supplements.
Iron is good for hair and is found in dark green vegetables, meat and some pulses. Remember that too many iron supplements can be bad for you.
Eating foods rich in Vitamins B and C will ensure that your hair stays strong, does not break easily, and does not grey early. Pork, vegetables, whole grains, wheat germ, soymilk are all rich sources of Vitamin B, while citrus fruits are excellent sources of Vitamin C. Eating adequate Vitamin C helps increase absorption of iron. Try and have a glass of orange juice daily.
Your hair will never be healthy if you do not drink enough water. Drink at least eight to ten glasses a day.
What else can I do to promote hair health and delay graying?
Washing your hair with very hot water or using hair-dryers excessively weaken roots, and may lead to premature graying. When using a hair-dryer, take care not to point it to your scalp. Similarly, try and wash your hair with cool or lukewarm water.
Nourishment and proper grooming is very important to keep the hair texture, growth, shin and luster in a good condition. Therefore use a shampoo & conditioner that suits your hair type. For daily washes, use a shampoo that is mild, gentle & moisturizing. Don't use too much conditioner or else it makes hair greasy.
Daily massage your hair with your fingertips; it helps proper blood circulation in the scalp.
Causes of Graying of hair----
Grey hair, gives the indication of improper protein synthesis. The pigment melanin is responsible for the change of hair colors. Early graying of the hair is basically hereditary, and we can inherit it from one of our parents or grandparents. Grey hair can also be influenced by stress. A person experiencing a prolonged period of stress and anxiety may notice, over a period of time, white hairs gradually appearing. Malnutrition, worry, shock, deep sorrow, tension and other similar conditions may also slow down the production of melanin resulting in grey hair. Lack of some of the B vitamins, iron, copper, and iodine in the daily diet is said to be a contributory factor. Other causes of premature graying of hair are an unclean condition of the scalp, drying it with an electric dryer, and use of hair dyes.
What can I eat to prevent premature graying?
Eating seafood is possibly one of the best things you can eat to promote all-over hair health. It is rich in zinc, iodine and protein, which are excellent for the hair. So if you enjoy seafood, make it a point to have fish several times a week. Remember that eating canned fish will not give you the same benefits as eating freshly cooked fish. If you don’t eat fish, consider fish-oil supplements.
Iron is good for hair and is found in dark green vegetables, meat and some pulses. Remember that too many iron supplements can be bad for you.
Eating foods rich in Vitamins B and C will ensure that your hair stays strong, does not break easily, and does not grey early. Pork, vegetables, whole grains, wheat germ, soymilk are all rich sources of Vitamin B, while citrus fruits are excellent sources of Vitamin C. Eating adequate Vitamin C helps increase absorption of iron. Try and have a glass of orange juice daily.
Your hair will never be healthy if you do not drink enough water. Drink at least eight to ten glasses a day.
What else can I do to promote hair health and delay graying?
Washing your hair with very hot water or using hair-dryers excessively weaken roots, and may lead to premature graying. When using a hair-dryer, take care not to point it to your scalp. Similarly, try and wash your hair with cool or lukewarm water.
Nourishment and proper grooming is very important to keep the hair texture, growth, shin and luster in a good condition. Therefore use a shampoo & conditioner that suits your hair type. For daily washes, use a shampoo that is mild, gentle & moisturizing. Don't use too much conditioner or else it makes hair greasy.
Daily massage your hair with your fingertips; it helps proper blood circulation in the scalp.
Thursday, May 6, 2010
DANDRUFF
Everyone experiences the dandruff problem some time in their life. Summer is the season which makes you sweat a lot thus giving you an oily and sticky scalp. On the other hand too much of dryness in the scalp can also lead to dandruff. The skin of the scalp is sensitive. Dandruff is nothing but the excessive shedding of dead cells of the scalp. Human body gets rid of dead cells occasionally. Loosing some amount of dead cells is normal but large amount of flaking could lead to irritation and redness. Dandruff is the accumulation of the dead skin in a large amount.
Causes of Dandruff
There are many causes of dandruff. To begin with an imbalanced diet and constipation can be reasons for a scalp full of white dandruff flakes. Using a shampoo which is not suitable for your hair or excessive use of hair products like gels, mousses and styling sprays can make hair unhealthy. Stress, fatigue, pollution and exposure to cold weather add to the problem even further.
Proper diet to cure dandruff
Follow a diet that keeps your hair healthy. For example, Omega 3 Fatty acids found in fishes is beneficial for hair. It is also necessary to have adequate amount of fibers in your diet.
One should add raw vegetables and fruits to the diet. Drinking plenty of water is also essential to keep skin hydrated. Intake of fibers and water helps dispel toxins from the body. Carrots, broccoli, spinach and tomatoes are rich sources of Vitamin A, including them in your diet helps fight infections. Dark green vegetables, sprouts, nuts, dry fruits and beans are also very beneficial for a healthy scalp.
Maintaining a healthy scalp is the only way to keep dandruff away.
• Wear scarves or caps before stepping out of the house. Sunrays are harsh on scalp skin and can harm hair structure.
• Avoid exposing hair to cold weather. It can cause hair problems including dandruff. Make use of head gears in extreme weather conditions.
• Wash your hair at least twice a week. In humid weather washing your hair thrice a week is advisable. Select a shampoo which is suitable for your hair texture.
• Condition your hair after every wash. Some may need mild conditioning and some may need deep conditioning, according to their hair texture.
• Apply a leave-in conditioners for shiny, radiant hair
• Avoid combing you hair when they are wet. Use a wide toothed comb.
• Avoid chemical treatments such as colouring, highlighting, straightening or perming if your scalp is prone to dandruff.
• Practice stress reducing methods such as meditation and yoga. These healing treatments can have positive effects on physical health and your hair condition too.
Causes of Dandruff
There are many causes of dandruff. To begin with an imbalanced diet and constipation can be reasons for a scalp full of white dandruff flakes. Using a shampoo which is not suitable for your hair or excessive use of hair products like gels, mousses and styling sprays can make hair unhealthy. Stress, fatigue, pollution and exposure to cold weather add to the problem even further.
Proper diet to cure dandruff
Follow a diet that keeps your hair healthy. For example, Omega 3 Fatty acids found in fishes is beneficial for hair. It is also necessary to have adequate amount of fibers in your diet.
One should add raw vegetables and fruits to the diet. Drinking plenty of water is also essential to keep skin hydrated. Intake of fibers and water helps dispel toxins from the body. Carrots, broccoli, spinach and tomatoes are rich sources of Vitamin A, including them in your diet helps fight infections. Dark green vegetables, sprouts, nuts, dry fruits and beans are also very beneficial for a healthy scalp.
Maintaining a healthy scalp is the only way to keep dandruff away.
• Wear scarves or caps before stepping out of the house. Sunrays are harsh on scalp skin and can harm hair structure.
• Avoid exposing hair to cold weather. It can cause hair problems including dandruff. Make use of head gears in extreme weather conditions.
• Wash your hair at least twice a week. In humid weather washing your hair thrice a week is advisable. Select a shampoo which is suitable for your hair texture.
• Condition your hair after every wash. Some may need mild conditioning and some may need deep conditioning, according to their hair texture.
• Apply a leave-in conditioners for shiny, radiant hair
• Avoid combing you hair when they are wet. Use a wide toothed comb.
• Avoid chemical treatments such as colouring, highlighting, straightening or perming if your scalp is prone to dandruff.
• Practice stress reducing methods such as meditation and yoga. These healing treatments can have positive effects on physical health and your hair condition too.
HAIR FALL
Does your hair fall a lot? Don't worry, you're not alone. Millions of people from all around the world suffer from dry, brittle and weak hair. Some of the possible reasons for falling hair are:
• Tension
• Too much work
• Illness
• Poor diet
• Over-exposure to the sun
• Perming
• Amateur bleaching
• Too frequent and inexpert use of tints, rinses or other colorants
Here is what you can do to prevent hair fall
• Shampoo regularly at-least 2-3 times a week. Remember, a CLEAN scalp is a HEALTHY SCALP.
• Good hair oil also promotes hair growth.
• A high protein diet with plenty of fruits, green vegetables and dairy products is a must.
• Drink 10-12 glass of water everyday.
• Use a very mild shampoo and condition your hair at least twice a week. When you do, make sure you rinse out the conditioner thoroughly, otherwise residue build-up will cause your hair to look limp and dull.
• Know your vitamins! IRON is important for healthy hair and brittle, limp hair indicates an iron deficiency. Spinach has a good iron content, so gulp it down!
• ZINC helps prevent hair loss and graying. Eat adequate zinc rich foods. Overweight people tend to have zinc deficiency, which is inversely related to the body mass index. Thus if you are overweight and if your hair falls too much, you may want to increase your intake of zinc containing foods. Recipes containing stone ground, wholegrain flour are rich in zinc.
• A shortfall in VITAMIN B may cause dandruff, falling hair, loss of color and could encourage grey hair. So B group Vitamins are essential for gloss, color and thickness.
• VITAMIN C ensures the health of capillaries supplying blood to hair follicles. Make sure your diet includes plenty of fresh fruits and veggies.
• VITAMIN E encourages hair growth. Switch from refined flours to whole-meal and wheat-germ, eggs, vegetable oil.
• COPPER stops hair from falling. Studies show that the copper content in the blood serum of people with falling hair is less than normal. Include small quantities of nuts, especially cashews and peanuts, seeds, whole milk and beans in your diet as these contain minute but important amounts of copper.
• Tension
• Too much work
• Illness
• Poor diet
• Over-exposure to the sun
• Perming
• Amateur bleaching
• Too frequent and inexpert use of tints, rinses or other colorants
Here is what you can do to prevent hair fall
• Shampoo regularly at-least 2-3 times a week. Remember, a CLEAN scalp is a HEALTHY SCALP.
• Good hair oil also promotes hair growth.
• A high protein diet with plenty of fruits, green vegetables and dairy products is a must.
• Drink 10-12 glass of water everyday.
• Use a very mild shampoo and condition your hair at least twice a week. When you do, make sure you rinse out the conditioner thoroughly, otherwise residue build-up will cause your hair to look limp and dull.
• Know your vitamins! IRON is important for healthy hair and brittle, limp hair indicates an iron deficiency. Spinach has a good iron content, so gulp it down!
• ZINC helps prevent hair loss and graying. Eat adequate zinc rich foods. Overweight people tend to have zinc deficiency, which is inversely related to the body mass index. Thus if you are overweight and if your hair falls too much, you may want to increase your intake of zinc containing foods. Recipes containing stone ground, wholegrain flour are rich in zinc.
• A shortfall in VITAMIN B may cause dandruff, falling hair, loss of color and could encourage grey hair. So B group Vitamins are essential for gloss, color and thickness.
• VITAMIN C ensures the health of capillaries supplying blood to hair follicles. Make sure your diet includes plenty of fresh fruits and veggies.
• VITAMIN E encourages hair growth. Switch from refined flours to whole-meal and wheat-germ, eggs, vegetable oil.
• COPPER stops hair from falling. Studies show that the copper content in the blood serum of people with falling hair is less than normal. Include small quantities of nuts, especially cashews and peanuts, seeds, whole milk and beans in your diet as these contain minute but important amounts of copper.
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