Can Food Heal People: The Power Of Proper Nutrition

Can food heal people? Certainly yes. Moreover, sometimes such an approach is considered much safer for the body than the appointment of pharmacological preparations. What is the reason for this? Some drugs are addictive, some have side effects. And this is not to mention the fact that using all sorts of “chemistry” with or without reason is not a very good habit at all.

Food products, depending on their origin, contain certain vitamins and minerals. Entering the human body, they start certain healing processes in it, and so effective that pills are simply not needed. The main thing here is to choose the right products, which is sometimes not so easy to do.

Real food or nutritional substances

One of the key rules of healthy eating is: "Eat real food." Or real food. What is not, we will call "artificial food substances."

A huge number of our problems stem from the fact that we do not eat real food.

Today we eat too many food substances: chips, crackers, flour products, pizza, soda, drinks, instant soups, canned food, muffins and desserts, fast food. This meal is filled with fat, sugar, empty carbs, salt, not to mention a lot of modifiers. Such food looks like real, but is "imitation". For example, bread that looks like traditional bread but contains wild ingredients. Or modern yogurt, which is a food chemistry product, not traditional real food.

Let's explain.

The truth of food is that you can trust how you feel when you eat it. The taste of truthful food reflects its maturity and fitness. You easily fill up with real food, there are no hidden catches in it. And food substances are usually refined, contain the cheapest components, they are flavored, contain excess salt, excess sugar and flavor enhancers. This is fake food. It is specially designed for one purpose - to deceive you and bring money to sellers. Therefore, you begin to depend on it, consume its excess. And willpower has nothing to do with it, false food deceives your taste buds. It is almost impossible to feel the measure when you eat false food.

Its composition has evolved. The fact is that in the process of evolution, the development of the animal and plant world was interconnected.

As science advances, we learn new things, but the best way to not break this connection is to continue to eat real food. Let's take a carrot. A hundred years ago it was just carbohydrates. Then they found betacarotene in it. Then our polyphenols. We are sure that they will find something else useful later. But the carrot does not change. So you can enjoy real food without worrying about what is there.

Don't try to replace whole foods with nutrients. The fact is that a whole food is much more than a simple sum of proteins, fats and carbohydrates. For example, nuts are not just shells filled with omega-6 fatty acids. Fruits, in turn, are not just watery shells filled with fructose. All this is real food, filled with a wide variety of nutrients, trace elements and minerals that interact with each other in an unimaginably complex way. Vitamins and minerals can also be obtained from supplements or multivitamins, but these are only a small part of all the nutrients you can get from food.

Eat real food: meat, but not sausage, fish, but not canned food, vegetables, but not pickled. It is very simple to follow this rule: the less processed the product is, the more useful it is for the body. An effective healthy diet must be based on real food, on what people have been eating for thousands of years - meat, fish, vegetables, eggs, butter and olive oil, nuts, and so on. Cutting out food substances that have all kinds of extra sugar, salt, and fat is an amazing way to change your diet right away.

If you can eat real food, then you will see that you get what your body needs: more fiber, vitamins, minerals; less unidentified substances, bad fats, salt and sugar. You will eat more without the unpleasant feeling of heaviness, and you will have the strength and nourishment you need to enjoy life.

Here are the criteria for real food. It is not necessary that they fit all, they are given for orientation.

Additional criteria for healthy eating:

• provides a healthy psychological response (pleasure, reward, emotion and habit);

• provides the body with all the necessary elements (proteins, fats, carbohydrates, fiber, trace elements, vitamins, bioflavonoids, etc.);

• provides a healthy hormonal response (influence on leptin, ghrelin, insulin, etc.);

• saturates for a long period (fiber, long carbohydrates);

• supports intestinal health (allergies and individual intolerances, healthy microflora, etc.);

• supports immunity and minimizes inflammatory processes (anti-inflammatory substances);

• safe against toxins and a number of biologically active substances. (pesticides, insecticides, hormones, antibiotics, etc.);

• moderately processed and does not contain products of excessive processing (crusts, oxidized fats, etc.).

Diseases of people that food cures

• Colds

Colds are usually accompanied by a decrease in appetite. This is how the body should react in this situation: it resists getting food, because it does not have extra energy for this, all of it goes to fight the disease. Therefore, in case of illness, it is better not to eat at all for one day, but to drink only warm liquid, if there are no contraindications to its use, or eat a little. In the event that a decision is made to eat during a cold, it is better to eat foods that neutralize the disease: vegetables, garlic, chili peppers, seaweed, horseradish. Of the liquids, green tea has anti-infective properties.

• Chronic runny nose

A constant runny nose is observed in people who drink a lot of fluids or abuse sugar, dairy foods. To neutralize this problem, it is recommended to reduce the intake of liquids, as well as reduce or eliminate all sweet and dairy products from the diet.

• Problem gut

Problems with the intestines are expressed in the form of diarrhea, constipation, increased gas formation and irregular emptying, as well as epigastric pain, interspersed pieces of food in the stool, and heartburn. Such ailments are typical for people who eat randomly, chew food poorly and rush to swallow it as soon as possible. They also often prefer fatty dense foods, an abundance of flour products and sweet desserts. Such eating habits provoke intestinal diseases.

If diarrhea appears, then carrots, porridge, brown rice and green tea will help. In case of constipation, you can eat raw vegetables, plums and apples, bran and soy. If you are concerned about increased gas formation, then it is recommended to eat wheat bran or cabbage.

• Vascular diseases

If the veins are deformed, then sugar should be reduced. The diet should be products that protect the vessels from the accumulation of harmful elements. For example, olive oil, hazelnuts, avocados. Melon and watermelon, garlic and onion, as well as pineapple and seaweed, together with green tea, prevent blood clots.

• Getting rid of fatigue

Fatigue signals a health problem and a predisposition to some kind of illness. However, at the stage of fatigue, there is still a chance to avoid the disease and help the body.

The cause of rapid fatigue can be excessive consumption of fatty foods and foods of animal origin.

Components of a complete healthy diet

Nutritional density is the concentration of micronutrients needed by the body per 1 kcal. The more nutrient-dense the diet, the better for health. Vegetables, berries, and some animal products are among the most nutrient-dense, while grains and legumes are the least dense.

The principles of a complete diet:

• Quality water.

• Quality proteins, fats, carbohydrates and fiber in the diet.

• Sufficient amount of vitamins and minerals.

• Flavonoids and antioxidants in the diet.

• Probiotics and prebiotics in the diet.

• Superfoods in the diet.

• Replenishment of vitamin and mineral deficiencies.

• We reduce the amount of antinutrients and pro-inflammatory foods.

We present to your attention the main components of a complete diet.

Proteins are organic substances made up of amino acids. Necessary for the body as a building material for new cells and strengthening existing ones. They are the main component for the synthesis of enzymes, hormones and the functioning of the immune system.

All proteins are formed in the cell from 20 basic amino acids and only a part of them can be synthesized by the body.

Proteins of animal origin.

• Complete, close to the amino acid composition of human proteins.

• They have a high degree of digestibility - 90-95%.

• The share of protein in meat accounts for an average of about 20%.

• Poultry meat contains 15-25% protein, offal 15-20%.

• About 40% of the amino acids contained in the proteins of muscle tissue are irreplaceable.

Vegetable proteins.

One plant product does not contain all the necessary amino acids and proteins of plant origin, so they are called incomplete.

The most complete plant protein:

• Hemp seed protein is the most balanced and digestible vegetable protein. Of all plant proteins, the chemical structure is most similar to animal proteins.

• Amaranth can be put in 2nd place, its features: a lot of protein in the grain (11-19%). It has the highest coefficient of proximity to animal protein (75%). In terms of lysine content, no other plant can compare with it. According to the content of threonine, phenylalanine, tyrosine and tryptophan, it is equal to milk protein.

• Oats and buckwheat can be put in 3rd place in terms of the balance of the amino acid composition.

Basic Rules:

#one. Variety of species.

• animal: chicken, turkey, rabbit, wild-caught fish (various), eggs, cottage cheese, cheese, goat cheese;

• vegetable: lentil, mung bean, chia seeds, vegetable protein.

#2. The combination of 50/50 vegetable and animal.

Without protein, normal functioning of body cells is impossible. This is a building material that is the basis for the formation of skin, hair, nails, cartilage, blood vessels, capillaries, internal organs and muscles, including the heart. In addition, the functions of protein include the transport of oxygen and nutrients to all organs and tissues, the production of certain hormones and enzymes, and the fight against toxins. In a word, a sufficient intake of protein is necessary not only for athletes and bodybuilders, but for every person.

Organic compounds that are composed of esters of glycerol and fatty acids.

A lot of fats are concentrated in the subcutaneous tissue and in adipose tissue, they are also found in muscle tissues and the liver.

Fatty acids are classified according to their molecular structure. One of the characteristics of fatty acids is the degree of saturation:

• Saturated;

• Monounsaturated;

• Polyunsaturated.

The degree of saturation of a fatty acid is determined by the number of double bonds between carbon atoms in its molecule. If all bonds in the molecule are single, then the fatty acid is classified as saturated.

The most resistant to damage, to frying, to thermal decomposition are saturated fats (their bonds are strong). It is advisable to fry, protecting the oil: for example, add a little water so that it boils away at the end, or add spices - turmeric, its antioxidants, to protect the oil from decomposition.

Basic Rules:

1. Fry in oils: coconut, avocado, ghee.

2. Raw - linen, olive, sesame, hemp, pumpkin, grape seed - the first cold pressing.

3. Natural fats - avocados, nuts, fish, eggs, flax seeds, hemp and chia.

4. Eliminate plastic fats - refined oils, hydrogenated oil, trans fats.

Organic compounds found in all living organisms.

The main function of carbohydrates is to provide the body with energy. Although carbohydrates as sources of energy can be replaced by proteins and fats, nevertheless, the absence of carbohydrates in food can adversely affect health. The absence of carbohydrates in food is manifested by symptoms resembling starvation. There is a rapid loss of water and sodium.

Simple carbohydrates:

Water-soluble white crystals, sweet tasting, rapidly absorbed, substrate for fermentation reactions. They have a higher glycemic index, cause jumps in insulin in the blood.

They are found in juices, fruits, sweets, rolls, potatoes and white rice.

Complex carbohydrates:

In addition to polysaccharides, they contain fiber necessary for normal digestion of food. The chemical structure of complex carbohydrates is such that they gradually release energy without causing a sharp release of sugar into the blood. Thanks to them, after eating, a feeling of satiety is maintained for a long time. The source of slow carbohydrates are vegetables, legumes, cereals, whole grains.

Basic Rules:

1. Women's cereals (green buckwheat, millet, quinoa, amaranth) with soaking for 12 hours.

2. Starchy vegetables (beets, pumpkin, carrots, tomato, eggplant).

3. Natural sweets - 100% chocolate with berries, fruits, berries, dried fruits.

4. Choose carbohydrates with a low glycemic index (a relative classification of carbohydrates in foods depending on how quickly/how strongly they raise blood glucose levels).

The lack of carbohydrates is manifested by rapid fatigue, lack of desire to engage in vigorous activity, poor health. However, excessive consumption of carbohydrates is fraught with obesity, atherosclerosis and diabetes. Be especially careful with simple (or fast) carbohydrates.

A food component that is not digested by the digestive enzymes of the human body, but is processed by beneficial intestinal microflora.

Functions of fiber:

• gives a feeling of fullness;

• slows down the intake of sugar;

• forms a protective layer on the surface of the intestine;

• improves the outflow of bile;

• normalizes cholesterol levels;

• is food for microflora, absorbs toxins and their metabolites.

Basic Rules:

1. Soft and natural from vegetables and fruits.

2. Greens in prepared form - smoothies from green vegetables.

What kind of water can be called high quality?

• Water must be purified from heavy metals and bacteria, from pollutants and toxic substances. But at the same time, the water should not be sterile.

• water pH. Hydrogen index, which reflects the concentration of free hydrogen ions in water and shows the degree of acidity and alkalinity of water. The ideal pH of water is 7.5-8.0.

How to increase your water intake (recommendations for adults):

• carry water with you at all times;

• drink in small sips throughout the day;

• glasses of water can be drunk only in the morning on an empty stomach - about 2 glasses.

Essential micronutrients. Based on solubility, vitamins are divided into fat-soluble - A, D, E, K, and water-soluble - C and B vitamins.

Fat-soluble vitamins are stored in the body, where they are stored in adipose tissue and the liver. Water-soluble vitamins are not stored in significant amounts and are excreted in the urine if they are in excess. This explains the high prevalence of hypovitaminosis of water-soluble vitamins and hypervitaminosis of fat-soluble vitamins.

The most nutrient-dense foods (according to common deficiencies):

Vitamin A (highest to lowest): liver, red meat, poultry, fish, shells, carrots, onion family, dark green leafy vegetables, sweet potatoes.

Vitamin D (highest to lowest): fish, grain-fed dairy cows, oysters, eggs (farmed chickens), shrimp, shells, mushrooms, tofu, cod liver.

Vitamin E (highest to lowest): nuts, seeds, green vegetables, avocados, olives, organic meats, shells, unrefined vegetable oil, oily fish.

Vitamin K (from highest to lowest): eggs, full-fat dairy products from grain-fed cows, liver, fish, cruciferous, asparagus, cucumbers, plums.

Vitamin B6 (highest to lowest): Peppers, onion family, pistachios, liver, fish, meat, sunflower seeds, garlic, dark green leafy vegetables.

Vitamin B9 (highest to lowest): Organic meats, green vegetables, legumes, beets, asparagus, avocados, papaya, strawberries, seaweed.

Vitamin C (from highest to lowest): rose hips, citrus fruits, cruciferous, leafy vegetables, peppers, kiwi, berries, tropical fruits, melons, herbs, sweet potatoes.

Macronutrients:

Contained in the body in large quantities: from a few grams to hundreds of grams. They are part of the main tissues: bones, blood, muscles. Macroelements include: sodium, potassium, calcium, phosphorus, iron, magnesium, chlorine, sulfur.

Trace elements:

Chemical elements present in organisms in low concentrations (usually thousandths of a percent or less). The group of trace elements includes: zinc, iodine, fluorine, silicon, chromium, copper, manganese, cobalt, molybdenum, nickel, boron, bromine, arsenic, lead, tin, lithium, cadmium, vanadium and other substances.

Flavonoids are found in plants, leaves, roots, flowers, fruits, wood.

Berries and fruits containing bioflavonoids: chokeberries, black currants, blueberries and blueberries, cranberries, red currants, kumquats, black currant juice, grapefruit, lemons, limes, red grapes, raspberries, oranges, cherries, strawberries, pears, plums, apples , bananas, apricots.

Basic Rules:

1. Rainbow on the plate - at least 3 colors of vegetables in one meal.

2. Berries - protein smoothies with berries and soaked nuts.

Substances that inhibit the processes of oxidation in the body.

Foods containing antioxidants: Brazil nuts, wheat germ oil, rosehip tea, cranberries, blueberries, black plums, pistachios, almonds, parsley, turmeric.

A nutritious diet should include adequate amounts of probiotics and prebiotics.

Probiotics: Coconut yogurt, fermented juices, fermented drinks, nut cheese (sesame, almonds, etc.), apple cider vinegar, fermented vegetables.

Prebiotics: chicory root, onion, garlic, unripe bananas, artichokes.

Antinutrients are antisubstances found in foods. But, in addition to the beneficial effect of the product itself, they harm a person in a certain way, affecting him.

Minimize or exclude:

1. Sugar - removes magnesium, chromium, vitamin C antagonist.

2. Coffee is an anti-vitamin, causing problems with the absorption of group B and vitamin C, as well as magnesium (leads to stress).

3. Gluten - contains opioid peptides - gluten exorphin, gliadorphin. It damages the walls of the intestine, seeping through them causes autoimmune lesions in the thyroid gland, and a number of other autoimmune diseases. It is found in several cereals, particularly wheat and related cereals such as: semolina, bulgur, durum wheat, einkorn wheat, spelled, barley, malt, rye, kamut.

4. Lactose - contains A1 betacasein, which under the influence of intestinal microflora is converted into an opioid peptide - casomorphin. Contained in dairy products.

5. Yeast - similar to gluten, can lead to the development of food intolerances, allergies and autoimmune diseases.

10 Superfoods You Must Add to Your Diet

Add one or more superfoods to your diet every day:

Spirulina. Algae over 1 million years old! It contains more than 200 minerals and combines this with high nutritional value - it contains all 8 essential amino acids, and 70% of easily digestible protein!

Aloe vera. Anti-allergic and anti-stress remedy, natural adaptogen. Accelerates cell regeneration processes, stimulates collagen synthesis. Aloe vera juice is rich in vitamins, minerals, fiber and enzymes.

Wheat sprouts. Contains the amino acids lysine and tryptophan, 70-80% chlorophyll, active iron, 19 amino acids, 90 out of 102 important minerals! Natural biostimulant, immune assistant, source of additional minerals, enzymes and amino acids.

Turmeric. Natural antiseptic and antibacterial agent. Natural liver detoxifier. It has a pronounced anti-cancer effect, against several types of cancer.

Matcha tea. Matcha is a fine powder of quality tencha green tea. Due to the fact that tea is consumed in powder form, this greatly increases its benefits! First of all, matcha is an antioxidant, lowers cholesterol, promotes concentration, and increases energy levels. Contains iron, potassium, calcium and a significant amount of protein!

Ginger. Antimicrobial, immunostimulating effect, beneficial effect on the entire process of digestion. Protects against colon cancer. Ginger is a catalyst for metabolic processes, lowers the level of sugar, cholesterol and blood clotting. Being a probiotic, it has a stimulating, carminative effect on the intestines. It is recommended to use fresh daily, as a seasoning or a base for tea.

Pistachios. The main reason pistachios make this super list is their direct effect on adiponectin hormone levels. This is a hormone that turns fat accumulation on and off! Its amount may be reduced due to genetic problems, or may be due to chronic insufficiency of subcutaneous fat and, as a result, breakdown of metabolic mechanisms and accumulation of visceral fat. Pistachios are also a good source of resistant starch! The consumption rate is up to 30-50 grams per day!

cocoa beans. The main value in them is epicatechin, a flavonoid that protects the heart and blood vessels, natural bitterness. The second value is the protector of the nervous system - magnesium! Beans are also rich in chromium and unsaturated fatty acids! Naturally increases the level of the hormone of happiness - serotonin.

Rose hip. According to the content of vitamin C, rosehip is ten times ahead of blackcurrant, and lemon - fifty times! Anti-inflammatory, diuretic and choleretic agent, while it does NOT have a negative effect on the kidneys! Pour a handful of berries (without villi) with boiling water into a glass thermos to the very top. Close the lid tightly and leave overnight. In the morning, drink like regular tea.

Umeboshi plums. Japanese pickled plums are rich in minerals - iron, calcium, phosphorus, manganese and potassium. Due to the alkalizing effect, they create a favorable environment in the intestine for the absorption of minerals. Contain a natural antibiotic against dysentery and staphylococcus aureus. It also has a bactericidal effect against tuberculosis bacteria. Picric acid - stimulates the activity of the liver. Catechins - accelerate perilstatics, promote the breakdown of proteins.

10 food rules

Health and good physical shape means constant adherence to simple rules to maintain a balanced, proper diet. Only in this case, food will be useful for the body.

1. We eat in a calm environment, without extraneous inclusions - watching TV, listening to the radio, reading, playing on a mobile phone, talking, working. All attention should be focused on food, its taste and smell, so that it is fully absorbed.

2. We eat regularly. Chaotic nutrition without a regimen knocks down the smooth functioning of the body.

3. We eat only in a sitting position. When a person is in a hurry, he often snacks while standing or even on the run. It is not right. To support digestion, you should eat while sitting at the table.

4. We eat in good spirits. If a person is nervous, angry, this affects the insufficient production of digestive enzymes. Therefore, we wait out the period of excitement and start eating, being in a calm state.

5. We don't overeat. It is recommended to eat up to a state equal to no more than 75 percent of full saturation. That is, no full stomach, since overeating leads to an inferior functioning of the metabolism. As soon as we feel comfort in the stomach, we stop eating.

6. We avoid cold food. It is believed that food in a cold state slows down the process of digestion and takes heat energy from the body.

7. We don't talk when we chew food. Everyone knows the proverb about deafness and dumbness while eating. When a person is silent, he gets more pleasant impressions from food: most accurately identifies its taste, smell, enjoys the appearance.

8. We are not in a hurry to eat. Rapid swallowing of food slows down the digestive process. Therefore, it should be consumed in small portions, chewed thoroughly, and only then eat the next portion.

9. We observe breaks between meals until the previous portion is completely assimilated. An exception can be made during heavy physical exertion to replenish energy reserves, which are quickly consumed during increased activity. However, in this case, the stomach should rest from eating at least 20-30 minutes. In general, it is recommended to eat at the first signs of hunger from the stomach.

10. We do not run and do not lie down immediately after a meal. For the easiest and most trouble-free digestion of food, it is better to sit in a calm environment for a short time.

In summary, although a healthy diet helps prevent disease, it cannot and should not replace medical treatment. Sadly, human health does not in all cases depend on a proper diet and a healthy lifestyle. There are situations when the rejection of pharmacological drugs causes irreparable harm to the body and even threatens life.