The Most Important Nutrients
A very brief overview of the most important nutrients
As we have learned before, nutrients are very important. They help your body regenerate itself and keep your brain sharp.
This will be a general guideline on the best foods to eat. If you want the science behind it, this is not the place, as I'm trying to keep the information practical rather than obscure, and I'm not a chemist, but there are a few good sources in the recommendation section you can check out to see what I'm basing my generalizations on.
The three most important nutrient groups (Yes, there are five actually, but we'll deal with the vitamin groups and minerals later):
Protein
Protein can generally be sorted into two types:
1. Animal 'Complete' Protein (all animal products)
2. Plant-based 'Incomplete' Protein (beans, legumes, pulses)
The difference between the two is simple to explain:
The human body needs the amino acids found in protein-rich foods. Animal protein is called complete protein because a single cut of meat generally encompasses the whole variety of amino acids/proteins needed. Plant-based protein is called incomplete protein because a single vegetable type does not contain all the necessary amino acids. HOWEVER: several vegetables can be combined to order to make a complete-protein food.
Carbohydrates
Carbohydrates can be conveniently (and perhaps more simplistically than strict science would like) placed into two categories.
1. Simple carbohydrates (sugar, syrups, and everything with those ingredients, such as sweetened breakfast cereal and fruit juices)
2. Complex carbohydrates (fruits, vegetables, whole grains, carbs)
Pling! Tip!
FIBER: Fibers belong to the carbohydrate group in most scientific analyses of food. Fibers are very important. They both fill you up more quickly (which means you don't have to eat as many calories to feel full) and they also help your digestion (meaning food goes more easily through your body). These are found in complex carbohydrates, especially in rolled oats, flax seeds, chia seeds, and bran, but also fruit like oranges. A comprehensive list can be found on google.
The most important thing to know about those is that simple carbohydrates should be avoided and complex carbohydrates should be eaten a lot. (Unless you're a keto freak or for some other illogical reason hate carbohydrates).
Fat
Fat can generally be sorted into three categories:
1. Unsaturated ('healthy') fat (naturally occurring, unprocessed fat, such as in fish, various nuts and seeds, avocados)
2. Saturated fat (red and white meat and animal byproducts such as butter, cheese, dairy, fatty snack foods, BUT also palm oil, margarine, and coconut oil)
3. Trans fat (fatty snack foods, fast food, other processed fatty foods)
Of these, trans fats should be avoided at all cost, but it isn't immediately lethal if your fast food craving hits once in a while (by a while I mean about twice-three times a year).
The general rule is: eat mostly unsaturated fats, a medium amount of saturated fats (I mean, who can do without tasty meat and cheese?) and none or a very small amount of trans fats only.
This sums up all nutrients a busy bee needs in order to be healthy. A list of longer resources can be found here: Busy Bee Resources
Any questions? Leave a comment!
As we have learned before, nutrients are very important. They help your body regenerate itself and keep your brain sharp.
This will be a general guideline on the best foods to eat. If you want the science behind it, this is not the place, as I'm trying to keep the information practical rather than obscure, and I'm not a chemist, but there are a few good sources in the recommendation section you can check out to see what I'm basing my generalizations on.
The three most important nutrient groups (Yes, there are five actually, but we'll deal with the vitamin groups and minerals later):
Protein
Protein can generally be sorted into two types:
1. Animal 'Complete' Protein (all animal products)
2. Plant-based 'Incomplete' Protein (beans, legumes, pulses)
The difference between the two is simple to explain:
The human body needs the amino acids found in protein-rich foods. Animal protein is called complete protein because a single cut of meat generally encompasses the whole variety of amino acids/proteins needed. Plant-based protein is called incomplete protein because a single vegetable type does not contain all the necessary amino acids. HOWEVER: several vegetables can be combined to order to make a complete-protein food.
Carbohydrates
Carbohydrates can be conveniently (and perhaps more simplistically than strict science would like) placed into two categories.
1. Simple carbohydrates (sugar, syrups, and everything with those ingredients, such as sweetened breakfast cereal and fruit juices)
2. Complex carbohydrates (fruits, vegetables, whole grains, carbs)
Pling! Tip!
FIBER: Fibers belong to the carbohydrate group in most scientific analyses of food. Fibers are very important. They both fill you up more quickly (which means you don't have to eat as many calories to feel full) and they also help your digestion (meaning food goes more easily through your body). These are found in complex carbohydrates, especially in rolled oats, flax seeds, chia seeds, and bran, but also fruit like oranges. A comprehensive list can be found on google.
The most important thing to know about those is that simple carbohydrates should be avoided and complex carbohydrates should be eaten a lot. (Unless you're a keto freak or for some other illogical reason hate carbohydrates).
Fat
Fat can generally be sorted into three categories:
1. Unsaturated ('healthy') fat (naturally occurring, unprocessed fat, such as in fish, various nuts and seeds, avocados)
2. Saturated fat (red and white meat and animal byproducts such as butter, cheese, dairy, fatty snack foods, BUT also palm oil, margarine, and coconut oil)
3. Trans fat (fatty snack foods, fast food, other processed fatty foods)
Of these, trans fats should be avoided at all cost, but it isn't immediately lethal if your fast food craving hits once in a while (by a while I mean about twice-three times a year).
The general rule is: eat mostly unsaturated fats, a medium amount of saturated fats (I mean, who can do without tasty meat and cheese?) and none or a very small amount of trans fats only.
This sums up all nutrients a busy bee needs in order to be healthy. A list of longer resources can be found here: Busy Bee Resources
Any questions? Leave a comment!
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