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Archive for July, 2010

Essential Vitamins and Minerals for our body

Proteins, fats and carbs are the big three nutrients but there are many other ‘micronutrients’ which are just as essential. A good well-balanced diet should ensure that you get everything you need but adding a multivitamin and mineral supplement is recommended in the introductory phases of some diets. Concerns have been expressed in the past about high-protein diets not providing enough of some of the B vitamins, especially vitamin B1, and folic acid but this should not be so much of a problem on the newer ones.

Check that you regularly eat foods containing all of the vitamins (Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C. Vitamin D, Vitamin E and Vitamin K) and minerals (Calcium, Iron, Magnesium, Potassium, Chromium and Iodine). If you decide to take a supplement, then don’t exceed the RDA (recommended daily allowance) given on the packaging as some can be dangerous in high doses. Avoid any supplements that are close to their sell-by date as they will be less potent. Vegetarians may need to supplement their diets with vitamin B12, which cannot be obtained from non-animal foods. Read the rest of this entry »

Carbohydrates have a straight and clear effect on blood sugar. When you eat a slice of bread, your body uses the digestible carbs it contains to form glucose, a simple sugar. This is very rapidly absorbed into the blood stream and provides the body with energy. Glucose is the main fuel for most of the tissues in the body and so is regulated by complex mechanisms that guarantee it doesn’t plummet too low or soar too high. Increased glucose levels stimulate the production of insulin in the pancreas as insulin enables glucose to enter the cells of the body, making it possible for them to use it for energy. As the level of insulin rises, glucose is removed from the blood into the cells. As the cells absorb glucose, blood sugar levels fall away, and then so do insulin levels. Excess glucose is stored as glycogen in the muscles or liver, or converted to fat.

If you eat something containing quickly digested carbs, such as a chocolate bar that is high in sugar, insulin floods your body in response, which ultimately pushes glucose levels too low. Your body now needs more glucose and sends out signals (hunger mainly) to tell you so and prompt you to provide it, may be in the form of another bar of chocolate. It’s a roller coaster with highs and lows but it can be turned into a more stable process which is much better for your health – and for your weight loss. The problem lies in the high level of refined, easily digested carbs which is a normal feature of the modern Western diet, so reducing those – or cutting them out as close to completely as possible – is vital. Read the rest of this entry »