Water
Our body consists of about 60% to 70% of water. Our blood, muscles, lungs and brain contain plenty of water. Drinking plenty of fluids is vital to our health.
Among other functions, water:
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Transports nutrients and oxygen through cells;
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Regulates body temperature;
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Protects our vital organs and helps them better absorb nutrients;
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Helps our metabolism;
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Protects and moisturizes our joints and cells.
Every cell in our body needs water. Our brain, for example, consists of 90% water, so if we do not properly supply the need for water in our body, our brain may not work well, causing headaches and migraines.
Lack of water can cause:
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Tiredness;
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Muscle cramps;
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Skin dryness;
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Constipation;
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Irregular blood pressure;
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Risk of death in more severe cases.
Water is considered the universal solvent, releasing toxins filtered by the kidney through the urine. Water scarcity in the body can be identified through some symptoms such as dried mucous membranes; low pressure; skin dryness and more..
Everyone should drink an average amount of 2 Liters of water per day.
Mineral Salts
Mineral salts such as calcium, iron, magnesium, phosphorus and potassium are important nutrients for hormone production, tooth and bone formation and blood pressure regulation.
It is found in foods such as vegetables, fruits, whole grains and may vary their concentration according to the soil in which they were grown, but it is also present in meats and dairy products.
Each mineral present in the body performs a specific function. For example:
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Calcium: found mostly in our bones and teeth. In addition to skeletal formation, it also participates in processes such as muscle contraction, hormone release and blood clotting. It is mainly present in dairy products such as cheese and yogurt, but can also be found in foods such as spinach, beans and sardines.
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Iron: Iron's main function in the body is to participate in blood oxygen transport and cellular respiration, which is why iron deficiency can cause anemia. It is present in foods such as meat, liver, egg yolk, beans and beets.
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Magnesium: This mineral participates in processes such as muscle contraction and relaxation, vitamin D production, hormone production and maintenance of blood pressure. It is found in foods such as seeds, peanuts, milk and whole grains.
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Phosphorus: is mostly found in bones along with calcium, but it also performs functions such as providing energy to the body, being part of the cell membrane and DNA. It can be found in foods such as sunflower seeds, dried fruits, sardines, meat and milk.
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Potassium: performs various functions in the body, such as participating in the transmission of nerve impulses, muscle contraction, controlling blood pressure, producing protein and glycogen, and generating energy. It is present in foods such as yogurt, avocado, banana, peanuts, milk, papaya and potatoes.
Fat
Not all fat is bad, a small portion in the diet can help the body absorb certain nutrients. And fat can also be a source of energy, providing essential fatty acids and some vitamins, such as vitamins A and D.
So what is the difference between good and bad fat? And which ones should we consume more or less?
Here is some important information about the different types of fats found in our diet:
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Saturated Fat: Decreasing the intake of foods that are high in saturated fat is important as part of a good diet. Such foods include butter, lard, chocolate, cakes, puff pastry, and meat products such as sausages and savory pies.
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Unsaturated Fat: They are also known as healthy fats such as monounsaturated and polyunsaturated fats, which are found in many foods, including: fish such as salmon, sardines and horsetail, seeds and nuts, sunflower and olive oils, fruits and vegetables, including avocado. Fish like salmon are a good source of omega-3 polyunsaturated fat. Omega-3 helps lower diacylglycerol levels in the blood, prevent blood clotting, and maintaining a regular heart rate.
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Trans fats: Natural trans fats are found at low levels in some foods, such as meat and dairy products. Trans artificial fats are made from an oil hydrogenation process, and are known as hydrogenated fat. This type of fat can be used to make fried foods.
Artificial trans fats can also be found in processed foods such as cookies and cakes. A diet high in trans fats can also lead to high levels of bad blood cholesterol.
Sugar and Carbs
Sugars are divided into simple carbohydrates and complex carbohydrates.
Monosaccharides like glucose, fructose and galactose are part of simple carbohydrates. Similarly disaccharides like: the common table sugar "sucrose", lactose and maltose.
Complex carbohydrates are largely represented by starch, which is found mainly in flour and vegetables such as potatoes, bananas and legumes.
The sugars present in fruits and vegetables even in smaller percentages compared to farinaceous, are fundamental for the body's diet and health.
Do you want to reach your ideal weight? The first rule to achieve this is to avoid the rapid absorption of sugar by preventing glucose from overheating and harmful to health. High percentages and sudden peaks determine insulin production.
If present in excessive doses, insulin hormone blocks weight loss and simultaneously stimulates weight gain. Blood glucose thus negatively influences mood and daily mental performance.
Protein
When we think of a healthy and balanced diet, we must not forget the proteins, which participate in all body structures, and contribute to the formation of muscles and many functions of the nervous system and defense.
Proteins are divided into two groups: of animal origin (meat, poultry, milk and derivatives) and of vegetable origin (legumes and cereals), and are composed of several amino acids, which act in different ways in the body.
Protein intake should be focused on the three main meals (breakfast, lunch and dinner), but it is also recommended to take place at intervals to meet the daily intake of all amino acids.