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Eating well for Buoyancy and health

There is no doubt that healthy, various and balance diet plays important role in keeping young. You are what you eat’ is an old adage perhaps. It is somehow right that healthy and natural diet can reduce the aging factor to some extent. Substance such as antioxidant and some essential fatty acids present in some food help mind fighting against many illness associated to ageing such as diabetes, heart disease and high blood pressure. Whole grains, fruits, vegetables, pulses and beans to your diet can add years to your life and will ensure that your skin glows and you feel full of energy and vigor.

Junk food being sold in market Hungju Lu

That food should be taken in your diet that is known to enhance health and promote positive ageing which will make you fell fresh. We should always choose organic food. Organic foods are the foods which are totally free of pesticides and are free of GM (Genetically modified). What are Organic Foods?

To feel young and stay healthy here are few things which should be considered in mind.

Importance of antioxidant in keeping skin healthy and young

Antioxidants are the substances which protect cells against the free radicals. Free radicals are the molecules which are produced when the food is broken down in the body, or by some environmental factors such as tobacco smoke, toxic chemicals and exposure to sunlight for a long period of time. Free radicals can damage cells and can be cause of many diseases such as heart diseases, cancer and it is responsible for degenerative effect of ageing such as loss of skin suppleness and arthritic conditions. The most common component of food that is antioxidant contains vitamin A, E, C, the minerals selenium, zinc, beta carotene and the compound lycopene. The food items which contain antioxidant are all usually bright in color which includes fruits, vegetables and even whole grains. Like red cherries, tomatoes, the yellow corn, mangoes, oranges of carrots, saffron, black and blue barriers and grapes.

Fruits and vegetables which should be taken in order to remain healthy

Fruits and vegetables provide us major portion of vitamins and minerals and few other components. Antioxidant is also one of the parts. These fruits and vegetables are the one which keep us healthy and fit which keeps us away from illness and long term diseases such as cancer, strokes and heart problems. Fruits and vegetables are rich of antioxidant which is well known as anti-aging element.

Here is the list of fruits which are good source of vitamins.

  • Avocados: Is wonderful anti-ageing and abundant in beautifying agent. It contains fats which are healthy fats or EFAs (Essential fatty acids).

  • Cooked tomatoes: Is a good source of lycopene which are good for prostate of glands. Tomatoes are a good source of vitamin C which help fight and protect collagen which is the building block of your skin.

  • Dates: Contain a vast Varity of vitamins, minerals (such as potassium, magnesium) and also have amino acids which are important for healthy skin. Even they are good for overall as food.

  • Grapes: are wonderful detoxifiers and provide valuable polyphenols (a type of antioxidant), vitamins and minerals.

Here is the list of vegetables which should be taken as they are also important for good health               

Once again, the brightly colored members of the vegetable family will provide the best source the antioxidant nutrients, but all vegetables contain crucial vitamins and minerals.

  • Carrots: These contain antioxidant carotenoids for healthy eyes, skin and mucous membranes.

  • Garlic: is a natural antiseptic and antioxidant. Sulphurous compounds present in it protect the skin and boost immunity. It detoxify the blood and support the cardiovascular system.

  • Mushrooms: are rich in chromium, protein and a type of fiber known as a ‘prebiotic’ that improves the health of the gut. Are filling substitutes for meat in a low fat diet and are also source of vitamin D.

  • Broccoli and Brussels sprouts: Are powerhouses of nutrition because they support the liver and help activate our detoxification enzyme systems. In turn, this enhances vitality by protecting against and toxins.

How the Food should be eaten Raw OR Cooked?

Raw food contains enzymes which are required by the body to breakdown the food. Cooking tend to break down these enzymes. Where as in raw food they remain as it is which are not even broken down in the stomach and are pass on to digestive track. But on the other hand there are evidence that body absorber more substance from cooked food then from raw. Research shows that the cooked foods increase the percentage absorption of carotenoids when cooked food is taken then the raw food. The percentage of carotenoid increases from 3% to 5%.

Other than fruits and vegetables. Beans and pulses should also be taken.

Beans and pulses

Beans peas and chickpea belong to legumes family. They are the important part of the healthy diet. Not only they are the major source of carbohydrate but they are the important source of the fiber, protein and minerals such as potassium magnesium and zinc. Even the are low in fats as compare to many other food sources. Chickpeas are known to be adaptogenic (meaning that they support the adrenal gland, which is responsible for our response to stress) and are a rich source of protein and EFAs as well as iron, which is essential for healthy blood. Soya bean is promoted as a healthy pulse. Not only this there are many other pulse to which include kidney shape, black-eyed beans, lima and many others which are important for keeping healthy and young.

Whole Grains

Whole grains food or things which are made from grains contain all the essential nutrients which are present in grains. If the grains are processed mean they are crushed, clean should have all the essential nutrients which are present in the unprocessed grain. Whole grain is not processed mean it is not crushed or its outer cover is not pealed of which means it contains all the essential nutrient which nature has embedded in it. It is impossible to duplicate the benefit of the nutrients by taking them single. As the whole grain is the complete package of these nutrients which include vitamins B and E; the minerals magnesium, selenium and zinc; fibre and other valuable nutrients including flavonoids, oligosaccharides, inositol, phytates, phytoestrogens and protese inhibitors. These nutrients have been shown to protect against many chronic health conditions, such as heart disease, diabetes and a range of cancers. whole grains encourage healthy digestion, which means that the food that you do eat is better assimilated by your body. This is particularly important as you become older, because your body becomes less efficient at digesting and absorbing food.

The Grains which found to be good health are:

  • Corn is rich in B vitamins that support the skin and brain function, with folic acid helping to reduce levels of homocysteine, which is known to accelerate ageing of the tissues.

  • Brown rice is hypoallergenic and has a low glycaemic index (GI), which basically means that it is absorbed slowly into the body, and provides a constant source of energy to get you through the day without your blood sugar levels soaring. It is a fine example of a life-saving food, as a large percentage of the world’s population rely on this ancient grain and it also provides the building blocks for super oxide dismutase (SOD) – a powerful antioxidant enzyme that is crucial for anti-ageing.

  • Quinoa has an abundance of amino acids, vitamins and minerals. It limits the risk of insulin resistance (pre-diabetes). It’s a great source of essential fatty acids as well.

There are few Fatty acids present in all these food items which are very important for the health of human being. They are known as:

Essential fatty acids

As the name suggest they are oils or fats. They are known as omega oil 3,6 and 9 are obtain from food which keep our blood thin, lower the blood pressure, decrease inflammation, improve the function of our nervous and immune systems, help insulin to work, enhance our vision, coordination and mood, encourage healthy metabolism and maintain the balance of water in our bodies. They also moisturize the skin from within, reduce fluid loss from the skin, support cell membrane integrity and nourish the brain.

There are two main sources of EFAs; vegetarian foods or oily fish.

vegetarian include nuts and seeds such as pumpkin seeds, flaxseeds, walnuts, soya, corn, sesame and sunflower seeds (and their oils) and peanut and olive oils. Leafy green vegetables contain lots of EFAs.

EFAs are found in oily fish which include salmon, herring, sardines, mackerel, pilchards and fresh tuna. Oily Fish contain omega 3 in it. Fish is a superb source of protein, and the EFAs in oily fish are of particular benefit in inflammatory conditions such as arthritis, as well as skin, weight and even mood problems.

Vegetarian sources have one advantage over fish oils, in that they are rich sources of vitamin E, which is required to keep our arteries healthy and our skin looking youthful. Hemp seed oil (also known as linseed) is a wonderful, nutritionally rich oil that contains the important fatty acid GLA.

However, what we should eat must contain the entire essential nutrients which are required by our body. As now days the way our food is farmed may not contain all the essential nutrients so we much eat all type of food in order to get all the nutrient which are require to stay young, fresh and healthy and even there are few food items which we should avoid as they have negative impact on our health.

Here is a list of things which we should take daily and what we should avoid.

Eat daily

Read Why our Body Needs Egg Daily

  • Beans and pulses

  • Fresh vegetables

  • Nuts

  • Fruit (fresh or dried organic)

  • Seeds

  • Whole grains

  • Fresh herbs

  • Plenty of fresh water, herbal teas, fruit (unsweetened) and vegetable juices

  • Oily fish (aim for two servings a week and take advice if you are pregnant)

  • Good-quality organic dairy produce, such as yoghurt or goat’s cheese

  • A little organic meat (if you are a meat-eater)

  • A little organic rice

  • Good-quality red or white wine (limit yourself to one glass)

  • Healthy oils (monounsaturated or polyunsaturated), such as olive or pumpkin seed oil

  • Ginger and turmeric, both spices shown to have anti-inflammatory and anti-carcinogenic properties


 Read the Benefits of Honey Nectar

  • Refined carbohydrates, e.g. white bread, cakes, biscuits

  • Any food containing trans fats (currently labelled as hydrogenated fats or oils)

  • Salt (to season choose seaweed products, herbs or naturally salty foods such as olives or celery)

  • Convenience foods

  • White sugar (choose honey, raw unrefined cane sugar or maple syrup to sweeten)

  • Fizzy or sweetened drinks (including those with artificial sweeteners)

  • Processed foods, including meat products

  • Crisps, biscuits and other junk food

  • Artificial colorings, preservatives and sweeteners

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