Hydrating Fruits & Veggies

Every organ in our body requires water to properly operate, for example, to regulate temperature, remove waste and lubricate joints and to have supple, healthy-looking skin, among other things. 

Staying hydrated also makes it easier for the heart to pump blood to the muscles and can boost metabolism, which can lead to weight loss.

Not staying hydrated can be the cause of minor conditions like headaches and swollen feet. But dehydration can lead to much more serious problems such as heat stroke, fatigue and irritability.

Signs of dehydration include little or dark urine, headache or extreme thirst. The easiest way to avoid these situations is to make a conscious effort to get enough water every day.

Drinking water itself is the most beneficial, but there are other ways to stay hydrated. Roughly 20% of our daily water intake comes from food.

Hydrating with Fruits & Veggies

Fruits and vegetables not only contain key vitamins, minerals and nutrients, they also have a high water content (more than 96%).

Here are some of the best options when it comes to hydrating fruits & veggies (percentages indicate total water content):

• Cucumbers 96.99%
• Iceberg lettuce 95.69%
• Radishes 95.69%
• Celery 95.45%
• Tomatoes 94.94%
• Zucchini 94.35%
• Eggplant 92.44%
• Bell peppers 91.94%
• Cauliflower 91.90%
• Star fruit 91.67%

• Watermelon 91.56%
• Spinach 91.33%
• Strawberries 90.79%
• Baby carrots 90.67%
• Cantaloupe 90.40%
• Broccoli 89.34%
• Grapefruit 88.26%
• Apples 85.60%
• Raspberries 85.37%
• Blueberries 84.46%
• Pears 83.78%
• Kiwi 83.05%
• Oranges 82.35%
• Mangos 81.82%
• Grapes 80.79%
• Avocado 72.17%

Because they have such high water levels, these foods are often very low in calories. Celery, for example, is 95% water and has only 6 calories per stalk. It is also a source of folate and vitamins A, C and K.

Merry Christmas & Happy New Year

Essential Fatty Acids: Vital Nutrition for the Most Critical Functions of the Body

Fatty acids are natural components of fats and oils. Based on their chemical structure they can be differentiated into three groups: ‘saturated’, ‘mono-unsaturated’ and ‘poly-unsaturated’ fatty acids.

 

Saturated fatty acids are mainly found in animal foods, such as meat, lard, sausage, butter, cheese, palm kernel and coconut oil, which are used for frying.   

 

Most unsaturated fatty acids are of plant and fatty fish origin. Foods containing unsaturated fatty acids include avocado, nuts, vegetable oils (corn, soy and algal-oil), herring and salmon. 

 

Within the family of polyunsaturated fatty acids (PUFAs), there are two different groups: the ‘omega-3-fatty acids ‘and ‘omega-6-fatty acids’.

 

Meat products contain both saturated and unsaturated fats. 

 

Essential fatty acids (abbreviated as EFAs) are unsaturated fatty acids that are essential to human health, but cannot be manufactured in the body. There are three types of EFAs: arachnoidic acid, linoleic acid, and linolenic acid. While linoleic acid is obtained in the diet, it can be converted to both arachnoidic and linolenic acid. 

 

EFAs promote cardiovascular health, joint health, skin health, brain function and more. There are several different types of EFAs but omega-3, omega-6 and omega-9 are the most common. Omegas 3 and 6 are not produced by the body, so we have to get them from our diet.

 

For omega-3-fatty acids, their parent fatty acid is alpha-linolenic acid (ALA). The long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can be synthesized from ALA, although conversion rates are very low, especially for DHA.

 

Meanwhile, the parent fatty acid of omega-6-fatty acids is linoleic acid (LA). The long-chain omega-6 fatty acid, arachidonic acid (AA), can be synthesized from LA.

 

It has been estimated that the ratio of omega-6 to omega-3 fatty acids in the typical Western diet is almost 10:1 due to increased use of vegetable oils rich in omega-6 fatty acids as well as reduced fish consumption.

 

Fish oil and flaxseed oil are the most popular way to supplement essential fatty acids. Fish oils are rich in omega-3s, specifically EPA and DHA. Krill oil is also a type of fish oil.

 

Flaxseed oil is made from pressing flax seeds and rich in omega-3 and omega-6 essential fatty acids.

 

Dietary fiber: Essential for a healthy diet

Dietary fiber is also known as roughage or bulk. Our body needs fiber. Fiber is a plant-based nutrient that resists digestive enzymes, and so it is not absorbed into the body. Instead, it keeps food moving efficiently throughout the body.

There are two types of fiber: soluble and insoluble.

Soluble fiber absorbs water from food, which slows down digestion. Slower digestion can be helpful for supporting healthy blood sugar and cholesterol levels already in the normal ranges.

Foods rich in soluble fiber include beans, brussels sprouts, pears, avocado, nuts, psyllium, oatmeal, flax seed, barley, dried peas, oranges, apples, carrots, cucumbers, celery, etc.

Soluble fiber forms a gel when mixed with fluid in the stomach, preventing rapid uptake of carbohydrates. It can also slow the uptake of dietary fats into the blood (absorption of fat-soluble vitamins A, D, E and K and essential omega-3 fatty acids). Excess fiber can bind to iron, zinc, calcium and magnesium and decrease their absorption when consumed at the same time as a meal.

Insoluble fiber (or called cellulose, lignins or hemicelluloses) accelerates the passage of waste and food. It does not absorb water or dissolve. Some foods high in insoluble fiber include whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit and root vegetable skins, cabbage, lettuce, bell peppers, outer husk of corn kernels, grapes, peas, etc.

Some foods contain both types of fiber.

The national fiber recommendations are 30 to 38 grams a day for men, 25 grams a day for women between 18 and 50 years old and 21 grams a day for women with age above 50.

The benefits of a high-fiber diet are:

• Helps with weight loss & healthy weight management
• Helps support healthy blood sugar levels already within the normal range
• Normalizes bowel movements & maintains bowel health
• Helps support healthy cholesterol levels already within the normal range
• Promotes heart health

Benefits of Psyllium Husk Fiber

Psyllium husk fiber comes from the seed of the Plantago ovata plant. Psyllium husk fiber is becoming increasingly popular as it can boost fiber intake so as to help maintain healthy digestion, healthy weight and a healthy heart.

Weight Loss

When combined with water, its spongy fibers form a kind of gel. In our stomach, this helps curb appetite by making us feel full.

For those weight naturally big appetites, psyllium, when taken about 30 minutes before meals with a full glass of water, can help feel fuller, faster, resulting in more normalized portions and a pattern that hopefully leads to a long-term healthy relationship with food.

This “gel” is also responsible for its natural digestive and GI benefits as it helps maintain regularity.

And it is also for anyone who does not get enough fiber from their daily diet,

Digestion & Regularity

As a bulk-forming fiber supplement, it soaks up water in our gut, which in turn helps maintain regularity and digestive health. Besides, psyllium can help soften stools.

Healthy Blood Sugar Maintenance

For those on low-carb or high-protein diets that restrict fiber intake (no cereals, grains, etc.), psyllium husk is the perfect fiber supplement or fiber replacement option. 

However,  psyllium husk does not get broken down into sugar. It only passes through our system, all the while helping maintain those healthy blood sugar levels and curbing our appetite.  That regularity, in turn, helps maintain healthy blood sugar and also ties into maintaining healthy cholesterol levels (those already within the normal range) simply through the action of keeping everything moving through our system. And healthy cholesterol levels, healthy blood sugar levels and a healthy diet all add up to  a healthy heart.

Gluten-Free Baking

Because forming a gel-like substance when combined with water and other liquids, psyllium fiber can transform dry, crumbly GF baked goods into delectably moist breads, buns and cakes.

Know more about Collagen, Gelatin and Collagen hydrolysate

Collagen is the primary protein in our connective tissue, skin and bones. It makes up 25-35% of the whole-body protein content. Lacking collagen can cause a wide range of problems when we age, from wrinkles to decreased joint elasticity.

Collagen is a potent source of amino acids. It provides 18 of the 20 amino acids our body needs to create protein. Collagen has many benefits:

• Helps maintain skin elasticity and can help prevent skin aging and roughness
• Promotes bone health
• Promotes joint health and mobility
• Supports strong, healthy hair
• Supports nail growth and strength
• Shortens exercise recovery

Unfortunately, we typically throw away the parts of food that contain collagen: the skin, tendons, membranes and other connective tissues in meat. So instead, to get collagen, we eat gelatin.

 

Gelatin is the cooked form of collagen and it is one of the best and most convenient ways to ingest the important amino acids in collagen.

 

Collagen hydrolysate (sometimes called hydrolyzed collagen) is simply gelatin that has been processed more intensively to break up the proteins into smaller bits. They have the same amino acid profiles and come from the same source, but react differently to liquids. Basically, gelatin only dissolves in hot water and causes liquids to gel while collagen hydrolysate dissolves in both hot and cold water. Because the proteins in collagen hydrolysate are smaller, some people may find it easier to digest.

 

Both gelatin and collagen hydrolysate provide the same benefits as collagen.

How to have young and healthy skin?

Our skin changes as we age. It loses firmness, radiance and suppleness. This is because elastin and collagen are the key components to keep skin looking youthful. Unfortunately, both of these components in our skin break down as we grow older and are exposed to the elements. Luckily, there are some foods that can help support production of elastin and collagen.

Red Veggies

Lycopene is crucial for protecting the skin from the damaging elements and supporting natural collagen production. Red vegetables such as peppers, beets and tomatoes have this powerful antioxidant.

Dark Green Leafy Veggies

Vegetables such as broccoli, spinach and kale are known for their skin-supporting properties. These leafy greens contain vitamin C, one of the most important vitamins for our skin. Vitamin C helps to stabilize the enzymes responsible for breaking down collagen while providing antioxidant protection against free radicals that also weaken collagen.

Oranges

Along with dark leafy greens, citrus fruit can further boost our vitamin C level. This vitamin also supports collagen production by working with lysine and proline (which are important amino acids in collagen) to convert to collagen. The fruit includes limes, lemons and grapefruits.

Carrots

Carrots and other orange veggies are rich in vitamin A, which can protect and repair collagen. Sweet potatoes are another great option for orange veggies. 

Nuts & Seeds

To help support natural collagen production within our body, we need protein. Egg whites and lean meats are great sources of protein. Nuts also give the body lysine.

Seeds and nuts are also an excellent source of vitamin E, another great antioxidant that will protect against free radicals.

Oysters

Oysters are one of the best natural sources of zinc. This essential element is known for its ability to help promote clearer, healthier and younger-looking skin. Not only that, but oysters are packed with vitamins and minerals that are great for overall health.

Garlic

Garlic is known for its wealth of health benefits. It makes a difference in our skin due to its sulfur content. Sulfur plays an important role in collagen production, which promotes healthier, younger-looking skin. Sulfur also helps to promote the production of new skin cells and support the removal of toxins to maintain a youthful glow.

Tea

Tea may help promote healthy collagen production. Green, bladderwrack  and pomegranate are all great options for skin-boosting teas, but white tea in particular offers the strongest benefits. White tea delivers superior protection against enzymes that destroy collage and elastin. This protection comes primarily from its phenolic acid content for maintaining healthy tissues. And of course, tea is loaded with antioxidants.

Fish

The high omega-3 fatty acid content in fish supports the fatty membranes around skin cells that are responsible for keeping them safe. Omega-3 fatty acids support levels of collagen and elastin as part of stronger skin cells. Tuna and salmon are great sources of this fatty acid.

No Sugar please

Sugar speeds up the aging process when it forms advanced glycation end products (AGEs), a molecule that can break down collagen and elastin.