Nutrients

In order to put together a proper diet, it is important to have some knowledge about nutrients in food and how they affect the body.

Here is th information that I have used to plan my recipes and diet.

Vitamin A, contributes to healthy skin, teeth, bone tissue, soft tissue and mucous membranes. Vitamin A also known as retinol, provides the retina with pigments and contributes to good vision, especially in low light.

Good sources of vitamin A are eggs, meat, milk fortified with vitamin A, cheese, cream, liver, kidney and fish oil, as well as (in the form of beta-carotene) yellow and orange fruits, carrots, pumpkin, sweet potatoes, broccoli, spinach, and most green leafy vegetables.

Vitamin C, is a water-soluble vitamin that is important for normal growth and development. Vitamin C also helps the body absorb iron. Because the body does not produce or store vitamin C, the need must be met through the diet.
For most people, a large orange or a cup of sliced​​strawberries, chopped red peppers, or broccoli each day will meet the body's vitamin C needs. Any extra vitamin C is flushed out of the body through urine.

Vitamin D is important for the body's calcium absorption. Calcium is one of the most important building blocks of the skeleton. A lack of vitamin D can lead to osteoporosis and rickets. Vitamin D is also important for the nervous, muscular and immune systems.
You can supply the body with vitamin D in three different ways: through the skin, in the diet and with supplements. The body forms vitamin D naturally after exposure to sunlight. However, too much sun can accelerate skin aging and lead to skin cancer, so many try and cover the vitamin D need in other ways.
Egg yolks, saltwater fish and liver contain a lot of vitamin D. Other foods such as milk and breakfast cereals are often fortified with vitamin D. You can also take vitamin D as a supplement, ask your doctor how much you should take.

Magnesium is important for several of the body's chemical processes, and helps maintain muscle and nerve function, strong bones, cardiovascular health and blood sugar regulation. Green leafy vegetables are good sources of magnesium, (magnesium is found in chlorophyll - the pigment that makes many plants green).

Iron, a mineral that (among other things) helps transport oxygen around the body. Iron deficiency can lead to anemia, fatigue, and impairment of other body functions. Lean meats, poultry, fish, beans, legumes, and green leafy vegetables are important sources of iron. Eating foods rich in vitamin C can help the body absorb iron.

Potassium, a type of electrolyte that helps build proteins, break down carbohydrates, build muscle, promote growth, regulate the electrical activity of the heart, and control acid levels in the body. Too much or too little potassium (hyper- or hypokalemia) can cause irregular heartbeats.

Many foods are rich in potassium, including red meat, soy products, yogurt, nuts, citrus fruits, bananas, apricots (especially dried ones), broccoli, lima beans, tomatoes, and potatoes.

Calcium is a mineral found in many foods. Almost all of the calcium in the body is stored in the bones and teeth to make and keep them strong. The body needs calcium to help muscles and blood vessels contract and expand, and to send messages through the nervous system. Calcium is also used to release hormones and enzymes that affect almost every function in the human body.

Sodium is important for fluid balance in the body, transmission of nerve impulses, and muscle contractions. The kidneys regulate the amount of sodium stored in the body. When sodium levels are low, the kidneys retain sodium. When levels are high, the excess is excreted in the urine.

Most adults consume much more sodium than they need. Sodium is found in many convenience and processed foods, including ready-made meals, spreads, soups, condiments, and fast foods. In addition, many recipes call for the use of salt, and many people sprinkle extra salt on their food before eating it.

Protein is essential for the body to function. Proteins build and maintain muscles, organs, and many other body tissues. The word protein comes from the Greek word protos, which means "first" or "of utmost importance."
Proteins are made up of smaller molecules called amino acids. The body produces them naturally, but some of them we need and get through our diet. Most foods contain some protein. Meat and legumes are important protein sources.

Fiber is a plant substance that humans cannot digest. Although fiber is not absorbed by the body, it is good for you in other ways. Fiber makes you feel full on fewer calories, in addition to helping your digestive system function properly. Fiber is only found in plant products. Most fruits, vegetables, and grains are rich in fiber.

Fat is the most concentrated source of energy in food. Fat and foods with a high fat content therefore provide a lot of energy, but they also provide essential polyunsaturated fatty acids and fat-soluble vitamins and should therefore be included in the diet.

• Saturated fat, found in animal foods such as cheese, red meat, poultry, butter and high-fat dairy products. Foods made with coconut oil, palm oil and other tropical oils are also high in saturated fat. Saturated fat can increase the risk of heart disease and type 2 diabetes.
• Monounsaturated fat, found in olive, canola and peanut oils, as well as nuts and avocados. Research also shows that monounsaturated fat improves cholesterol levels, which can reduce the risk of heart disease. Research also shows that monounsaturated fat stabilizes insulin levels and leads to better regulation of blood sugar, which is especially important if you have diabetes.
• Polyunsaturated fat, found mainly in plant-based foods and oils. Research shows that high intake of polyunsaturated fatty acids improves blood cholesterol levels, which can reduce the risk of heart disease. Polyunsaturated fatty acids may also reduce the risk of type 2 diabetes.

Carbohydrates - avoid misunderstandings
There is a lot of talk about carbohydrates these days, and don't get me wrong, carbohydrates are not only unhealthy and dangerous to health!!! Carbohydrates are our main source of energy, and are actually the brain and muscles' preferred fuel. But, did you know that there are different types of carbohydrates and that there are some that we should eat more of than others?

• Fast carbohydrates: Carbohydrates, together with proteins, fats and alcohol, are the energy-giving nutrients. Fast carbohydrates are found in foods that mainly consist of sugar and white flour, such as bread, sweets, soft drinks, cakes and biscuits. The fast carbohydrates are digested quickly and cause a rapid rise in blood sugar.
• Slow carbohydrates: The slow carbohydrates, which are found in wholemeal bread, vegetables, beans, lentils and peas, contain dietary fiber. Dietary fiber contributes to slower digestion and a slower rise in blood sugar.
• Empty calories? There is also a lot of talk about empty calories, which means that the food is empty of anything other than white sugar (refined), white wheat flour (starch) or unhealthy fat. In other words, foods that contain a lot of energy, but little of other and important nutrients such as vitamins and minerals. Candy, French fries and bread are examples of carbohydrate-rich foods with "empty" calories. We should therefore cut down on foods/snacks/candy that contain a lot of empty calories, and instead increase our intake of fruits, vegetables and whole grain products that are rich in fiber, vitamins, minerals and trace elements that the body needs to stay healthy and strong.