- In order to maximize the operation of all metabolic systems, consume a powerful diet of vitamins, minerals, proteins, fats, and carbohydrates of the highest quality foods.
- It is important to not eat the wrong things on the other hand such as refined sugar, white flour, margarine, hydrogenated oils, and excess of animal products as they are not utilized by the body in a healthful way.
Why should you eat a diet rich in fruits and vegetables?
- There are numerous studies out there that show lower rates of cancer in those who consume a diet based on raw fruits and vegetables, based on the theory that fruits and vegetables contain high amounts of antioxidants to prevent free radical formation.
- Slows the aging process in the skin, internal organs, mind, and preventing disease and illness.
- Athletes also use more oxygen uptake and there are numerous studies backing the fact that athletes should be consuming more antioxidants through diet to pervent free radical formation.
- On the contrary, regular physical activity increases antioxidant activity against free radicals.
Free Radicals
- Atoms or group of atoms that have an unpaired/odd number of electrons.
- Form when oxygen interacts with certain molecules.
- Once formed, the free radicals start a chain of reactions and can damage DNA or cell membrane and result in a number of free radicals.
- Formation of free radicals is a normal process of the body to neutralize viruses and bacteria, but can pose a problem when too many of them form.
- An excess can be caused by smoking, sunbathing, fried food, excessive exercise, infections, stress, smog and other environmental pollutants, harmful chemicals, toxins, radiation.
- A defense mechanism against free radicals.
- Safely interact with free radicals to prevent a chain reaction before vital molecules are damanged.
- Donate an electron to a free radical to convert it to a harmless molecule.
The main micronutrients/vitamins that scavenge free radicals are as follows. All of these are required for optimum health and illness prevention, however our bodies cannot manufacture them so they must be supplied to the body through proper nutrition.
Vitamin E
- d-alpha tocopherol, a fat soluble vitamin present in nuts, seeds, vegetable and fish oils, whole grains fortified cereals, and apricots.
- Recommended daily allowance is 15 IU per day for men and 12 IU per day for women.
Beta-Carotene- Liver, egg yolk, milk, butter, spinach, carrots, broccoli, yams, tomato, cantaloupe, peaches, whole grains.
- Beta Carotene is converted to vitamin A by the body and vitamin A actually has no antioxidant properties and can be quite toxic when taken in excess.
- Citrus fruits, green peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi, strawberries.
- Recommended daily allowance is 60mg a day.
Selenium
- When consumed, activitates an antioxidant enzume called glutathione peroxidase that protects the body from cancer.
- Prevents apoptosis, or cell death and required for proper thyroid function and promotes immunity.
- Nuts-brazilian, fish-tuna oysters, chicken, oats, grains, mushrooms, rice.
RECOMMENDATIONS:
- Consume a diet high in fruits and vegetables of at least 5 servings of each a day.
- Take part in exercise at least 3 times a week to get your heart rate up.
- Consume berries such as acai berries
- Different fruits and vegetables interact with different parts of the body, so it would be best to get a variety of antioxidants.
- When grocery shopping, opt for fresh, organic, raw fruits and vegetables that are at their highest state to prevent nutrient loss.
