Healthy Healths

Sugars surely have a bad reputation! But that doesn’t mean we should avoid it altogether, especially when there are healthy alternatives to sugar. Besides are body needs this vital component to survive, okay maybe not as much of the small white crystals we use but the type that’s known as glucose! Anyways enough of the blabbing, so what is a healthy alternative to sugar?

Well let’s find out!

Honey

Honey is a sweet, thick, golden liquid that starts from nectar obtained by bees from flowers. It is then broken down into simple sugars.

If you look at honey and sugar from a calorie perspective then the differences aren’t that big. Well then how does honey win as a healthier alternative to sugar? Clue is in the nutrients. Honey holds slightly more benefits compared to its counterpart, it contains anti-oxidants, anti-bacterial, anti-inflammatory, minerals as well as other properties!

Honey is sweeter than sugar by the way which means you have to use a lesser quantity then you would with sugar should you replace it. The higher sugar content suggests, honey will burn faster so bakers watch out!

Maple Syrup

You maybe familiar with this one, but anyways maple syrup is created from the sap of maple trees, hence the name. You can describe maple syrup similarly to honey in texture and colour however unlike it, it carries fewer calories. What’s cool about maple syrup is that like honey it contains beneficial nutrients including vitamins, antioxidant properties, minerals to name a few.

Though it has fewer calories compared to honey, it is sweet! Bakers again! Maple syrup can be substituted for sugar in the same quantity, makes like a little easier!

Stevia

Stevia is derived from a plant, more specifically the leaves of the stevia rebaudiana! You would be suprised to know this plant is up to 200 times sweeter than sugar. That’s what you call you a power plant!

Stevia is a great alternative for those who are on a low carb diet or have diabetes since it contains really low levels of calories in comparison to sugar, keeping blood sugar in check! Do be aware though it does have a certain taste to it which some may not like.

Xylitol

Xylitol is derived from plants and can also be found in fruit and vegetables. It is a type of natural sugar that is sweet similar to sugar however it doesn’t cause cavities, a good substitute for those who are scared of visiting the dentist! Phew!

Xylitol is often used in chewing gums! The sweetness level is 5% less than that of sugar however since it is lower in calories around 40%, it surely makes up for what some would say is a disadvantage. The low glycemic index makes it a wise choice for diabetic patients. This natural sugar isn’t only similar in appearance to sugar but taste too, unlike the bitterness of Stevia.

Coconut Sugar

Coconut sugar or the more commonly used name, palm sugar is quite similar to brown sugar but is obtained from, exactly where you maybe thinking or as the name suggests, from palm sap of a coconut palm tree! It has a sweet and strong caramel taste.

Though coconut sugar carries the same nutritious value as other sugars, the low glycemic index means it may have less of an effect on blood glucose. Since it is less processed in comparison to other sugars, it retains some of it’s natural nutrients such as vitamins, fibres and antioxidants.

With that being said, it doesn’t mean you can consume these sugars in excessive amounts without it having a negative impact on your health, SUGARS ARE SUGARS! Which means you should treat them like any other unhealthy food, in limited quantity they should be consumed!

That’s it for now peeps!

We are aware that vitamins and minerals are good for our health, that they are found in many foods and must be consumed but do you know what are minerals and vitamins really?

Or why we need them for our body as well as the different types of these nutrients?

If not read on to find out!

What are minerals

Minerals are micro nutrients which are essential for the body in order to function.

They are called micro as they are only needed in small amounts, certain minerals must be consumed more than others, for example we need calcium and potassium at higher levels compared to zinc and iodine.

Minerals are naturally occurring elements, found in the earth and foods.

They’re typically present in soil or water, which is then taken in either by plants or consumed by animals.

Types of minerals

There are two types of minerals, macro minerals and trace minerals. They are divided based on how much of them we require.

Micro minerals are needed in higher amounts by the body compared to trace minerals.

Micro minerals include:

Calcium – this mineral is required plentiful by the body to help build and maintain strong bones and teeth.

Magnesium – is involved in maintaining a healthy nerve and muscle function as well as the immune system.

Sodium – sodium is an electrolyte and a mineral, its role includes to maintain the correct fluid balance, to keep the muscles and nerves working smoothly.

Potassium – potassium is also a type of electrolyte and helps the nerve and muscles to contract.

Phosphorus – the main role that phosphorus plays in the body is the formation of bones including teeth. It also helps the body use carbohydrates and fats.

Chloride – like sodium, chloride is an electrolyte which keeps fluids in balance, both inside and out of the cells.

Sulfur – sulfur has some vital roles’ to play in the body including creating protein, metabolism and building or repairing DNA.

Trace minerals are:

Iron – iron is thought to be a trace mineral, though it is required in a much higher amount then even some macro minerals.

Irons main role is to create hemoglobin, a protein which carries oxygen to all part of the body in the red blood cell. Iron also helps the body for growth and development.

Manganese – some of the roles’ manganese play is the formation of blood clotting, wound healing, help bones develop and much more.

Copper – copper is found in body tissues and is involved in the production of red blood cells and ensuring the immune system is working well.

Iodine – iodine is used by the body to create thyroid hormones which then control the body’s metabolism and much more.

Zinc – zinc is also used to ensure the immune system is working efficiently, as well as the neurological and reproduction system.

Fluoride – you are probably familiar with this being a popular ingredient in toothpastes. Fluoride helps keep the bones and teeth strong, it also prevents tooth decay.

Selenium – it plays an essential role in thyroid function metabolism.

Cobalt – this mineral is part of the vitamin B12 which means it is involved in the creation of red blood cells as well as maintaining the nervous system.

Molybdenum – this mineral is used by the body to process proteins, DNA etc. It also is involved in the removement of toxins.

What are vitamins

Vitamins are an important nutrient which are required by our bodies to operate. They are needed not in large amounts but small.

Vitamins can’t be made by our bodies, thus it’s essential we consume the right foods to ensure we are getting our daily recommended dose to function properly.

Vitamins have similar roles’ to minerals, ranging from bone strengthening to healing wounds and supporting the immune system.

If you want to learn more about vitamins then tap here!

Types of vitamins

Vitamins are also categorised into two groups, water-soluble and fat soluble.

Water soluble vitamins include vitamin B12, B6, B1, B2, B3, folic acid, Vitamin C and biotin. These vitamins dissolve in water.

Fat soluble vitamins are Vitamin A, D, E and K. These vitamins are absorbed by fats called globules and are stored unlike water-soluble vitamins which are lost frequently.

Tap here to learn more about the differences between water and fat soluble vitamins!

That’s it for now peeps!

Hopefully you’ve learnt something new!

Ta Ra for now!

Did you know there are two main types of vitamins? Yes that’s right! They’re divided into two categories, water-soluble and fat soluble. It’s important knowing the different types so that we can make looking after our precious health a little easier. So continue reading this water vs fat soluble vitamins guide to find out more about them!

Have fun!!!

What is vitamins?

Vitamins are an important nutrient required by the body, in small amounts, to help us function. As vitamins can not be made by the body we must include them in our diets otherwise insufficient amounts can lead to deficiencies.

There are two types of vitamins, water-soluble and fat soluble, they both have different functions too but are equally essential for the body, as I’ll discuss further below!

Vitamins play a major part in strengthening our bones, supporting a healthy vision as well as immune system, healing wounds and much more!

So what is water-soluble vitamins?

These vitamins are named water-soluble as they dissolve in ….

You guessed it, water! They don’t get stored in the body.

As water-soluble vitamins are lost frequently when not needed, such as in urine, they must be restored frequently to keep up.

Vitamin B¹ – also known as thiamine, one of the many roles this b vitamin plays is help with the release of energy from nutrients like carbohydrates.

Vitamin B² – aka riboflavin, working alongside other vitamins, this nutrient supports the release of energy from carbohydrates and proteins. Only small amounts of this vitamin are stored in the body.

Vitamin B³ – also called niacin, like many other vitamins, it creates energy by converting carbohydrates into glucose. As well as that, it metabolizes and breaks down fat to prevent cholesterol production.

Vitamin B6 – other name it’s known as is pyridoxine, is responsible for the production of red blood cells, protein, fat and carbohydrate metabolism to name a few.

Vitamin B¹² – cobalamin, are easily destroyed by heat, their main role is to help maintain a healthy fatty substance which is there to protect nerves, it also supports the production of normal red blood cells.

Folic acid – helps create red blood cells, essential for the synthesis of DNA, and aids in the metabolism of protein. Also known as folate, this vitamin can be destroyed by heat.

Biotin – biotin is used to metabolize carbohydrates, fats and amino acids. It also helps convert food into energy like the other vitamins and carry nutrients through the body.

Vitamin C – also known as ascorbic acid, has many essential functions including protein metabolism, acts as an oxidant, protects cells and maintain and repair if need be, the skin, bones and cartilage.

And what is fat soluble vitamins?

Right onto fat soluble vitamins! So what are they?

Fat soluble vitamins unlike water-soluble are stored and not as easily lost. These vitamins are absorbed by fat globules called chylomicrons.

If there are any excess vitamins left they are then stored in the liver or fatty tissues known as adipose so that they can be used again. These vitamins are often best absorbed with fats.

Vitamin A – the main functions of vitamin A is to defend against infections and provide immunity. They also play an important part in cell growth such as in bones.

Vitamin D – Apart from the support in the growth and development of teeth and bones, vitamin D also plays a part in looking after the immune system and calcium absorption.

Vitamin E – this vital vitamin which is also known as tocopheral is an anti oxidant which means it helps fight against infections and create red blood cells. This vit can prevent blood clots from forming by widening blood vessels.

Vitamin K – Vitamin K is behind the creation of blood clotting when wounds need healing. It also keeps bones healthy!

Where can they be found?

Vitamins can be found in many of the foods we consume, below are some examples of where we can find a few of these vital nutrients!

Water soluble vitamins can be found:

Vitamin B¹ – egg yolks, liver, nuts, legumes, some cereals.

Vitamin B² – green vegetables, milk, liver, cheese, eggs, yeast.

Vitamin B³ – liver, cheese, whole cereals, eggs, dairy products.

Vitamin B6 – peas, egg yolks, beans, chicken, peanuts, oats, bananas.

Vitamin B¹² – fish, meat, eggs, cheese, milk and other animal origin products.

Folic acid – leafy vegetables like spinach, broccoli, brown rice, avocado, beans, nuts, lentils, Brussel sprouts, chickpeas.

Biotin – egg yolk, liver, kidney, tomatoes, sweet potatoes, avocado, broccoli.

Vitamin C – citrus fruits, broccoli, green vegetables, cantaloupes, tomatoes.

Fat soluble vitamins can be found in:

Vitamin A – milk, cheese, fish oil, egg yolk, broccoli, carrots, tomatoes.

Vitamin D – mainly the sun, eggs, cheese, fish liver oils, butters

Vitamin E – nuts, eggs yolk, whole cereal, milk, seeds, vegetable oils.

Vitamin K – leafy green vegetables like spinach, vegetables oil, figs, meat.

Check out other components which make up a healthy diet by tapping here!

Ta Ra for now!

You are told to eat fewer fats, that they are bad for you but that’s not always the case! Do you actually know what are fat in foods, there are good ones and bad ones, are you aware which ones which?

What are fat in foods

Let’s start off by getting to know what fats are!

Fats are a type of nutrients which our body requires in order to fulfill its needs. Providing energy is one of those needs which is created from the fats we consume. Other nutrients include carbohydrates and proteins.

Apart from fats being required as a fuel source, other essential functions these nutrients are part of is helping the body absorb vitamins like vitamin A, D and E, source of heat, support organs such as the kidneys, insulation, energy store and much more!

The vitamins mentioned are fat soluble which means they can’t be absorbed without the presence of fats!

This nutrient can’t be made by the body itself so that’s why it’s important we obtain them from foods, but of course the right or healthy type, as I’ll go through in a bit.

Any fats which aren’t used up by the body or transformed into energy, are converted into body fat.

Did you know any carbohydrates proteins which aren’t used are also turned into body fat!

Types of fats

There are two main types of fats found in foods, saturated and unsaturated. One is a good guy and the other not so much!

Can you guess which ones good for us?

Okay now for the answer!

So saturated fats are the ones which we should avoid or at least limit.

These fats can be found in a lot of foods, both sweet and savoury, though mainly are hidden in animal by products.

Unsaturated fats are the opposite, they are beneficial for our health.

Unsaturated fats are found mostly in oily foods such as fish and oils. Healthy fats are divided into two categories, monounsaturated and polyunsaturated.

If you want to learn more about healthy fats then click here!

Where are fats found?

Fats are found in many food sources, especially in animal products but plants to have this vital nutrient. Saturated fats come from animal sources whereas unsaturated fats are extracted from plants or vegetables, in the form of oils.

Saturated fats more specifically can be found in butter, ghee, cakes, biscuits, sausages, dairy products like cheese, ice cream, chocolate, milkshakes etc.

As you can tell saturated fat aren’t the good ones therefore should be limited, like literally a tinie tiny amount ONLY! Though they are tasty! But still reduced portions!

Unsaturated fats are of two sub types, monounsaturated and polyunsaturated, with both of them being healthy. These fats reduce risks of many diseases including heart disease.

Monounsaturated fats can be found in oils such as olive and rapeseed as well as avocados and nuts. Polyunsaturated fats have two main types, which are omega 3 and 6. You could get your daily dose of omega 3 from oily fishes like salmon, sardines, tuna, trout etc. Omega 6 can be found in vegetable oils such as rapeseed, sunflower, corn and let’s not forget nuts too!

You can find out where more healthy fats can be found by giving a tapping here!

Fats are essential for us, essential for the body to function! Therefore, we must include fats in our diet but of course healthy fats to keep fit and reduce our chances of getting diseases. I mean we can’t completely take saturated fats out, they’re a treat, so we should try to eat them like a treat, once in a while!

That’s it for now peeps! Look after yourselves!

But if you really don’t want to leave then tap here to check out components to a healthy diet!

Ta Ra!

Fat is a type of nutrient, which can’t be made by the body itself, therefore we have to consume foods to support it. There are two types of fats, one we should eat plentiful and the other not so much, but both fats are high in energy! So that leads us to question what are considered healthy fats? And where can these be found?!

Read on to find out!

What are healthy fats?

Not all fats are bad! Yep you heard that right! There are healthy fats, fats which by consuming do wonders to our health instead of causing harm!

Our bodies need fat in order to function, fats are used for energy, help in creating vitamins, as well as protecting out vital organs.

Bad fats are artificial and saturated fats whereas unsaturated fats and omega-3 fatty acids are the good guys, they help lower risks of certain diseases which we’ll get into a little bit later.

Knowing how to distinguish between the two is important so that you are able to include as much of the right kind of fats in your diets as possible.

Healthy fats or unsaturated fats are of two types, monounsaturated and polyunsaturated. Polyunsaturated fats are then broken into two main categories, that’s omega-3 and omega-6.

Want to know more about fats? Then tap here!

Examples of healthy fats!

It’s essential that we try to limit unhealthy fats and replace them with healthy ones to help us stay away from diseases.

As discussed unsaturated fats are broken down to two types monounsaturated and polyunsaturated, but where can they be found?

So monounsaturated fats can be obtained from mainly oily foods such as:

Olives

Rapeseed oil

Avocados

Nuts including peanuts, Brazilian nuts, hazelnut, almonds, pecans and the like.

Sunflower oil

Sesame oil

Canola oil

Polyunsaturated fats like omega 3 and omega-6 can be found in oils too!

Omega 3:

Oily fish like

Herring

Sardine

Salmon

Trout

Mackerel

Tuna

Cod liver

Soybean

Chia seeds

And Omega 6:

Rapeseed oil

Corn

Sunflower oil

Sesame

Nuts like walnuts

Flaxseed

It’s recommended having at least two portions of fish a week, one being an oily fish.

Benefits of healthy fats!

Right now onto why we should consume these healthy fats, we know they’re healthy but why?

Monounsaturated and polyunsaturated fats are great for your hearts health, cholesterol and just general overall health.

They can lower the risk of stroke and heart disease. Did you know they can also decrease bad LDL cholesterol levels whilst simultaneously raising good HDL.

There is great evidence, these healthy fats can also lower blood pressure and prevent the arteries from narrowing and getting blocked.

For those of you who are curious, cholesterol is a fatty substance carried in the blood, mainly made by the body inside the liver.

Maximize healthy fats!

Now you know why it’s important, let’s see what we can do to maximize these healthy fats!

# Try swapping bad fat snacks like cookies for nuts instead. But don’t go over the top, try to stay within limits as though nuts are healthy, they are high in calories!

# Butters, margarine or other fats can be with oils like olive.

# Read labels, aiming for low fat products.

# Use fillings like avocado in sandwiches

As you can see there is such a thing as healthy fats and they should be consumed a lot more often than saturated fat aka bad fat!

That’s it for now peeps!

Don’t forget to check out what some of the components to a healthy diet are!

Ta Ra! Look after yourselves!

You must have heard of the word ‘processed’ especially in foods quite a lot but actually what foods are processed foods and are they actually bad for your health?

Read on to find out!

What exactly is processed foods?

Right let’s get into in then shall we?!

Okay so when a food is processed, to put simply it means it has been changed from its natural state.

Let’s use milk as an example, when it comes out fresh from the cows udders that is in its natural form but then it’s pasteurized (heated) to kill microorganisms like bacteria.

This means it’s been through a process hence why it’s known as a processed food or drink.

For a food to be categorised as processed, it will have gone through heating, pasteurizing, cooking, freezing, drying, fermentation, packaging, chopping, smoking, washing, mixing and other procedures.

Even adding ingredients into the product makes it a processed food! Preservatives, nutrients like vitamin D or C, or flavours are often added into the mix!

Are processed foods bad?

Processed foods do have a little bit of a bad reputation. But I think after reading what counts as processed foods, you are literally left with nothing unprocessed! So you possibly can’t exclude processed foods from your diet!

That leads me to question, so are processed foods bad?

Well processed foods have a little more meaning behind them, well they’ve got to otherwise we wouldn’t be able to eat anything to stay healthy!

Anyways where was I, oh yh, so there is a scale for processed foods, it goes from low process to highly processed.

Of course the low processed foods are the healthiest, therefore safe to eat daily whereas the high processed foods have to be kept at a minimum to avoid health problems.

Your healthy or minimum processed foods would be packaged spinach, cut fruit and veg, roasted nuts and other similarly handled foods. Processed foods like milk, frozen fruits are part of your healthy diet, you can’t avoid them!

Heavily processing would have tooken place in frozen, pre made meals including microwave meals, cakes, biscuits and the like.

Foods such as tinned tomatoes, tuna, frozen fruit, yogurt or items with added flavour are in the middle, it all depends on how much has been added and how much process it has been through to be able to calculate them as good for the health or not.

Pros of processed foods!

I think we will definitely know the answer to this!

The good thing about processed foods is they make our lives much easier, you know why, well it’s because they are so much easier to prepare, if we even have to!

All you have to do is grab the prepackaged food and throw it together to create a meal, much quicker I say than grabbing each ingredient from the grocery store and then gathering your pots and pans, but it’s quite unhealthy! So we definitely need to reduce this habit!

Another cool thing about processed foods is they tend to last longer or have a long shelf life, so they don’t get spoiled and chucked out, less waste!

Processed foods are travel friendly too! You can throw them in for work or a vacay without the worry of how you’re going to pack or store them! They are price friendly and taste good too!

And of course not every processed food is unhealthy, frozen fruits, roasted nuts are a great example of healthy foods!

Alternatives to processed foods!

That leads me to answer if there are any ways to avoid these unhealthy habits and what are they.

There certainly are many healthy alternatives thankfully!

You can easily cooperate them into your routine. The alternatives would have to be mainly for heavily processed products such as pre made meals.

You can instead of buying a pizza from a store try making one at home, there’s nothing which tastes better than a homemade food, plus it can be fun too!

Aim for low salt and sugar products, you can check out the nutrition labels to see how much of these elements are added to that product.

To conclude, I’d like to say processed foods can’t be categorised into either good or bad as a whole, it depends on what you are consuming, if it has been through a lot of process with a load of salts or sugars then of course it’s going to be bad.

You’d want to go for healthy foods such as your five a day, whether it’s canned or frozen, it’s still good for you!

Well hopefully now you understand a little bit about processed foods and be able to make decisions on whether what you’re holding is good or bad!

Don’t forget to check out what the components of a healthy diet is!

Or what fats are in the food world!

If you want to know about minerals then tap here!

Ta Ra for now!

Everyone says you should move more, exercising is great, you are taught this as far as you can remember but do you know why exercise is important for you?

I mean I’m sure you have a brief understanding or can mention a few good benefits at the top of your head but do you know why this is? Read on to find!

What is exercise?

Exercise generally is any type of movement or activity which causes your heart rate to increase and breathe faster. Any type of exercise is beneficial to your health.

Exercise is split into two categories, moderate and vigorous. Moderate exercise is activities like walking briskly, taking the stairs, playing basketball, vacuuming, skateboarding, walking the dog and the like.

Vigorous on the other hand is an activity where you’ll have to work harder, your heart pumps quite fast and usually you won’t be able to talk without pausing and taking breaths in between.

Activities in the vigorous category include running, cycling at 10mph and above, skipping, walking uphill briskly maybe carrying something heavy, tennis, dancing, football, you get the picture, anything where you are working hard.

Vigorous exercise usually holds more benefits for the health overall.

It is recommended you should try to remain active daily and try to achieve at least 150 minutes of exercise or physical activity a week.

You can do this in a variety of ways as long as you are raising your heart rate and going for the time suggested.

Mental health

Many studies have shown exercise can help depression and other mental health problems. It can also help elevate your mood. Had a stressful work day? Try exercising to get your mind off!

Exercise can help in many ways, one of them is promoting changes in the brain. Exercise releases endorphins which is the powerful chemical that makes you feel happy!

Exercise can help stress and depression as it takes your mind off negative thoughts, proving great as a distraction.

For anxiety treatment, physical activity relieves tension, boosts mental as well as physical well being.

There are many more ways exercising helps the mind and mental health, waiting to be tried!

Reduces risk of diseases

It is well-known that those who exercise regularly, greatly reduce their chances of contracting diseases such as diabetes, heart disease, stroke and much more.

Being physically active supports a smooth blood flow which decreases the risk of cardiovascular diseases.

The heart can easily pump blood around the body instead of having to push and work hard, which can eventually take its toll on the body.

High blood pressure, high cholesterol levels and dementia are all examples of diseases which can produce a lower risk of setting in by exercising. Cancer as well as early death can also pose a lower risk.

Weight management

I’m sure many are aware that daily physical activities can help control weight. This is due to the fact calories are burnt and faster when physically active. The more vigorous the activity, the more calories you burn.

Exercising prevents the gain of excess weight whilst also helping maintain a healthy weight.

Many don’t exercise as they compare it to a chore, but who said it has to be boring, add a little fun to it!

You could play music, maybe set a challenge amongst your peers to see who can beat it first and much more! Open your creativity!

Include as much exercise as possible

As mentioned exercise can be fun, you just have to let your imagination and creative side run free!

Examples of ways you can make it enjoyable are:

• Make it into a game
• Find a good workout partner
• Add some entertainment like music
• Choose comfy clothing
• Try to change it up a little when you’re bored with the regime
• Set goals

And if you can’t find time to workout, don’t think you are getting away with it! Oh no!

You can swap the lazy lift for a fun flight of stairs, jump off the bus a few or maybe one stop earlier, if you have a desk job try standing for a little while, dance around, I mean that sounds fun!

Walk in between classes or on your lunch break.

These are just a few cool examples, I’m sure you can think of ways to keep moving when you could be still! Can’t you?

As you can tell exercising has many benefits, the ones mentioned here are probably just the starters and obvious ones, imagine what else you can notice with a little bit of extra movement!

So go on what you waiting for! Get jogging!

And don’t forget to check out the other components to a healthy diet!

Ta Ra for now! Have a great day! And look after yourselves!

You may have heard proteins are good for you from literally everyone and so you need to consume them but do you know just exactly what are proteins used for in the body and why they are important?

If you’re curious I suggest you continue reading to find out, because they really deserve a standing ovation!

Okay here we go!

What is proteins? Like for real!

First of all let’s start with what proteins are!

They are along with carbohydrates and fat, nutrients which the body needs to function. More specifically, proteins are large complex molecules made from lots and lots of amino acids attached together, we are talking about hundreds and thousands!

There are roughly 20 different types of amino acids as a building block for proteins.

Generally amino acids are categorised into two groups, essential and non-essential.

Essential amino acids can not be formed in the body so for that reason we need to obtain them from our diet whereas non-essential amino acids can be.

Proteins are hard workers, they are responsible for most of the duties in cells as well as other roles which we’ll discuss below!

What are proteins used for in the body

Proteins are part of every cells in the body, which means they are responsible for keeping the body healthy, in particular the muscles, tissues and bones as well as other organs.

Proteins are behind growth and repair of the bodies tissues as well as cells. Protein is important for the growth in children and teens. Women during pregnancy also benefit from proteins.

Another function of protein is the formation of antibodies, to protect us from viruses and bacteria.

Enzyme proteins carry essential molecules around the body and speed up chemical reactions in cells. They also help create new molecules.

Did you know proteins can be used as an energy source but that’s usually in extreme cases such as starvation!

Where can you find proteins

As proteins are essentially a life line for the body, it is a good idea to know which foods hold this nutrient at a high level. Below are a few examples of where you can find protein:

# Eggs– eggs are a healthy way to get your recommended protein amounts, they are an excellent source of other nutrients such as vitamins and minerals too.

# Chicken– Chicken is widely known for its protein content, in particular chicken breast. Chicken can be easily incorporated into many dishes.

# Tuna – Tuna is also a good choice to include in your diet as it’s low in calorie! It is widely available and can be added to sandwiches, salads and as fillings like potatoes. This fish contains omega 3 which is a healthy fat.

# Milk – Known for its calcium properties, milk is a great source of protein too as well as vitamin B2. Milk is available in low fat option for those who prefer. A cup of milk can contain as much as 8g of protein.

Alternatives to milk include soy or almond.

There are many other foods where proteins are available in abundance, so don’t forget them too!

What happens when you don’t get enough protein?

When you don’t get enough protein in your body or become protein deficient, you run a high risk of developing health problems, the seriousness of it depends on how deficient you are or how long it has been left for.

There are numerous reasons as to why one may become deficient in this essential nutrient. The most common cause is diet, not consuming a balanced diet with the recommended amount leads to protein deficiency.

Certain health conditions such as having an eating disorder, like anorexia or health issue like irritable bowel syndrome can make absorbing this nutrient difficult.

Protein deficiency can lead to issues all over the body, especially the immune system, which means you have a high risk of catching infections that are more likely to be severe too.

Loss of muscle mass, weakness, skin, hair and nail problems are also common signs shown of not consuming enough proteins.

Severe cases or protein deficiency which isn’t diagnosed and left untreated over a period of time can lead to liver disease, skin degeneration and kwashiorkor, which is a common disease causing the liver to enlarge, as a result of being deficient.

These are just some of the consequences, each individual is different so signs and symptoms vary too!

I hope you have learned why proteins are vital or at least a basic understanding of them!

Don’t forget to check out what a healthy diet should look like!

Ta Ra for now!

Lectins might have some bad rumors going around, that they are bad for your health, which is not always the case though. In this post we are going to be going through what they are as well as where are lectins found in foods and if the above statement is true!

So shall we begin?! I think so!

What are lectins?

Lectins are a type of protein. They are found in both plants and animals and are able to bind or stick to specific carbohydrates also known as sugar when broken down.

There is no huge role or significant nutritional value which lectins play in the body.

They are often labeled as anti-nutrients by medical professionals due to them having a possibility of blocking absorption of some nutrients.

However, this doesn’t mean you should completely exclude this protein out of your diet. It should still be consumed, in moderation though as lectins are present in many foods which are part of a healthy eating diet.

Lectins generally, not when consumed as foods, in plants are there for the purpose of protection as it grows. In animals, they play a similar role, to protect against pathogens or germs.

Where are lectins found?

Lectins are found in many foods, both plants and animals. Most plants consist of this protein especially raw legumes, or grains which hold a higher concentration.

Other foods where you can find this protein are:

• Kidney beans
• Soybeans
• Tomatoes
• peanuts
• potatoes

Are lectins good or bad for you?

There are several types of lectins which means some don’t have much impact on our bodies whereas others can cause serious consequences, but that’s if they’re consumed at a certain amount.

Due to certain lectin types affecting the bodies ability to absorb other nutrients, malnutrition can set it.

Lectins like ricin which are found in castor beans can poison one.

If lectins manage to stick to the walls inside your digestive system, you can expect symptoms such as stomach pains, diarrhea as well as vomiting.

Kidney beans contain a lectin called phytohemagglutinin (phew that was looong), which almost definitely has the ability to poison you, if they are eaten raw.

Just a good four to five beans can have this effect with symptoms like severe diarrhea and vomiting.

We can’t completely avoid lectins as they are in many foods which we have to eat to stay healthy however what we can do is try to cook foods in certain groups such as legumes properly, making sure not to leave them raw.

The process of cooking or sprouting also known as germination, foods with high lectin content, helps to simply reduces the amount to a safe level.

To Conclude

The bottom line is, generally lectins are fine just as long as you aren’t consuming a significant quantity which is usually not easily do able.

You would have to eat quite a lot of this protein to harm you unless you go down the kidney bean route, which I suggest you shouldn’t!

So if I had to put it into a good or bad category, I would place it in the middle but a little closer to the good side but that’s depending on how much of it you ate or what food it was.

It should not effect your health, if it does try to avoid that food and contact a medical profession.

Ta-ra for now!

Vitamins are nutrients which are bodies can’t function without. They provide us with many benefits and work hard to keep us fit and healthy! It’s important for us to know the types of vitamins and their functions to avoid any serious complications developing.

Usually luckily these nutrients are easily available in many foods however sometimes our diets aren’t varied or certain conditions stop us from getting sufficient amounts.

If this is the case or you have any doubts or questions then it would be a wise decision to visit a professional to make sure we are looking after ourselves and bodies as best as possible.

There are two types of vitamins, that’s fat soluble and water-soluble.

To put simply water-soluble vitamins dissolve at the sight of water or basically not stored in the body whereas fat soluble are stored in the bodies fatty tissues as well as liver.

Let’s get going!

Vitamin A

Vitamin A is a fat soluble vitamin, which means it’s stored in the fatty tissues or body fat all around the body and in the liver.

This vital vitamin also known as retinol supports the immune system making sure it’s working at it’s best so we can be protected against illnesses and infections.

Not only that vitamin A is beneficial for our vision, enabling us to see better especially in dim lighting. Vitamin A also keeps our organs healthy.

You can find this vitamin in foods such as eggs, oily fish, meat, poultry, dairy products as well as fruit and vegetables.

Vitamin B

Vitamin B has quite a few types of vitamins such as B1, B2, B3, B6, B12 and much more. They each have their own role to play in our precious body.

The B1 helps break down and release energy from foods we consume. B1 also known as thiamine can be found in peas, nuts, wholegrain breads and fruits such as banana and oranges.

B2 is a water-soluble vitamin which means it dissolves in water.

It’s main role is to maintain the health of the bodies organ such as the liver, digestive system and energy levels. B2 can be found in avocados, eggs, dairy products, pumpkins etc.

B3 aka niacin is used by the body to systems such as the nervous and digestive as well as skin all nice and healthy.

Foods high in b3 include fishes like tuna and salmon, beef, peanuts, whole wheat, potatoes and much more!

Vitamin C

Probably the most commonly heard vitamin I think, has numerous essential roles in our system.

One of them being the ability to heal wounds and is well-known to strengthen the immune system.

Did you know vitamin C is called ascorbic acid too! This nutrient also helps protect cells.

If you were to be asked what foods have vitamin C, oranges would definitely come to mind super quick, but they are also hidden in tomatoes, strawberries, peppers and other citrus fruits.

As you can see vitamins along with other nutrients are vital to our health without them or even consuming a slightly smaller amount then the daily recommended can effect us negatively.

If you want more information on vitamins and minerals then tap here!

Ta Ra for now!