Healthy Diet

Overview Hyperglycemia is an abnormal rise in blood sugar level. Normally, blood glucose level rise after ingestion and assimilation of each meal supplying the required tissue with glucose for optimum activities. The degree of blood sugar rising can be beneficial if slowly rise and harmful if abnormally rise but the rise  can depends on the nature of the diet e.g diet rich in simple carbohydrates are easily digested and assimilated faster increasing the sugar level while a diet rich in complex carbohydrates and protein digest slowly giving rise to a low(normal/expected) sugar level. When the glucose level rise beyond the threshold, it initiate diabetes of various type( prediabetes, type 1 or 2 ). The onset of this condition can give the following symptoms among others Headaches Frequent urination and  Increased thirst  What can be done! Since the ingestion of each meal alters the blood glucose level, diet can be adjusted for a normal blood sugar level. To do...

                Introduction Phytochemicals are groups of non nutrients plant's colour presents in food or as supplement which are biologically active in the body. They are widely present in plant food such as fruit, vegetables, herbs and spices. Some examples of phytochemicals are Lycopene present in tomato Limonene present in citrus fruits Catechins present in teas Dially sulphide present in ginger/garlic. Quercertin present in apple e.t.c. Phytochemicals, when adequately present in the diet delivers a wide range of benefit in the prevention of some chronic diseases like; Cancer Diabetes mellitus Cardiovascular diseases and lot more.   Dietary choice Phytochemicals content of the diet can be increased with diet rich in fruits (like apple, citrus), vegetables especially green leafy ones, legumes like soy e.t.c.    Lycopene is responsible for the red colour of tomato, it is an healthy source of this phytochemic...

Introduction Probiotics are microbial foods which can improve intestinal bacteria balance when consumed, they can improve digestion Attack some pathogenic microbes. Sources of probiotics can be external from ingested food sources of probiotics and internal as in those in the colon. External food sources of probiotics are ; Yoghurt. Tempeh Pickles. Yoghurt: this are fermented milk by lactic acid bacteria and bifidobacter. They are healthy source of probiotics and are also good for people with lactose intolerance. A live culture yoghurt should be encourage when choosing yoghurt for probiotics function. Pickles are cucumber in salt and water while tempeh is a fermented soybean, they are also healthy source of probiotics. Many symptoms of gastrointestinal disorder like diarrhea, vomiting e.t.c are as a result of imbalance intestinal bacteria and a lot of other disorder can be prevented by ingestion of probiotics.  All disease begins in the gut

Introduction Free radicals, chemically are refer to as atom/molecules that have one or more unpaired electron, this unpaired electron makes them highly reactive. Actions of free radicals is harmful to the body system initiating a lot of chronic diseases like cancer, cardiovascular disease, diabetes mellitus e.t.c. How are free radicals generated ? Free radicals are of different types ranging from reactive oxygen species like superoxide radicals to nitrogen species. Superoxide radicals are generated during exposure to certain chemicals or drugs, they are also generated during activation of White blood cell. Hydrogen peroxide, though though not a free radicals is consider harmful to the body at a high level. It is generated during an ascobate reaction, and also during oxidation of long chain fatty acid. Hydroxyl radicals are generated during exposure to high heat where water components of the cell are broken down into hydroxyl and hydrogen ion. Damage by free radicals ; Fr...

INTRODUCTION ; Sodium, a macromineral present naturally in food play a good role in the body some which include Fluid balance Muscle contraction Nerve transmission High intake of sodium has a direct link with hypertension. It's often thought that the only way of reducing the intake of this macro mineral is to reduce the use of table salts but sodium is also present in other chemicals used in food industry, and some home preservatives all which can increase the intake of the ion unaware. Some of those chemicals among others are; Monosodium glutamate ( MSG): it is used in food preparation, canning and frozen of foods. Sodium arginate : this chemicals is used in chocolate milk and ice cream for smooth texture. Sodium hydroxide : it is often used in food processing to soften and loosen skins of certain fruits and vegetables. Brine : a water-salt mixture often used in food preservation to prevent growth of bacteria. Disodium phosphate: its present in some cheeses. SOL...

Introduction ; Goitrogens are chemical substances present in some foods like vegetables,fruits and seeds which interfere with iodine metabolism preventing the synthesis of thyroid hormone. Some iodine deficiency are not as a result of low dietary intake but are as a result of the presence of Goitrogens in the diet which inhibit their uptake in the gland. Sources; foods high in sulphur are generally high in goitrogens. Some of the goitrogenic foods are Vegetables ; kale, collard green, egg plants, cabbage, broccoli, okra e.t.c Fruits ; grapes, figs,peaches, plums e.t.c  Seeds ; flaxseed,pumpkin seeds e.t.c Nuts ; almonds, peanuts, walnut e.t.c. Some of this food have goitrogens originating from pesticides and other chemical used during the cultivation of the plant. Solution ;  Thyroid health can be improve by effective and controlled Iodine supplementation with a decrease Goitrogenic foods intake.  This is beneficial as more iodine is available to m...

Introduction Hyperlipidemia is a disorder characterized by high fat level in the blood. It is an indication of high fats diet especially saturated one coupled with low to no physical activities in adults. Because of high serum lipid associated with this condition, the blood vessel got clogged up and increase the pressure in the affected vessels hence gives rise to high blood pressure. Overtime, some of the excess fats accumulate in the abdomen leading to abdominal obesity all which posses threat to the healthy functions of many organs. Solution Diet though not the only therapy play an important role in preventing this disorder. Reduced cholesterol intake to less than 200mg/day in adults diet prevent the disorder, limiting saturated fats and trans-fats content of the diet and increasing polyunsaturated and monounsaturated fatty acid in the diet is also a good prevention measure. All this can be achieve by decreasing the following food groups Fried foods Coconut Butter ...

Introduction: The brain like any other part of the body responds to both genetic and environmental factors that can enhance or diminish its amazing capacity during the process of ageing. Ageing can decrease blood supply to the brain and reduce brain cells, a condition which can affect the cognition of the brain. Requirements; Proper functions of the brain depends on some chemicals called neurotransmitter example of which are serotonin and norepinephrine. Synthesis of these chemicals directly depends on some nutrients like   Protein-amino acid e.g tryptophan.   Vitamins e.g vitamin C. Minerals e g copper. Fatty acid e.g omega-3 and 6. Vitamin C and copper are responsible for hydroxylation of amino acid tryptophan for the synthesis of serotonin for healthy functions of the brain. A high protein diet of high tryptophan content supplement with vitamin C is required for healthy brain functions and prevent some associated disorder. Omega-3 fatty acids are t...

Introduction ;  Ageing process in older people bring about many physiological changes some of which are; Loss of muscle Inadequate dentition and difficulty during swallowing. Decrease sensitivity to taste and smell Decrease in firmness of intestinal muscle Constipation and diarrhoea Requirements ; Carbohydrates, proteins, fats vitamins and minerals should be properly formulated for older people to allow good health. 1. Proteinous food of high quality should be consumed because of decrease in calorie requirements during this stage for good immune system and for tissue and muscle building. 2. Carbohydrates majorly complex ones should be encourage to spare protein from being used as an energy source. Fibre content of the diet should be increase to allow proper movement of intestinal muscle and prevent constipation. 3. Fats should be enough to enhance flavor and provide valuable nutrients but should be limited to saturated fats so as as to prevent excess cholesterol whi...

Introduction: Acidic foods are foods which contains some cations like Ca, mg, k, and others which make the end product of digestion of the food acidic and increase the acidity of the body. On the other hand, alkaline food produce alkaline reactions in the body after digestion. Examples Acidic foods : fish, meat, cheese, eggs, legumes and grains Alkaline foods: fruits and vegetables, milk, water. Interactions ; The nutrients in foods have either an acidic or alkaline effects on the blood, while acidic foods decreases the pH, alkaline foods increases it. To keep the body in an healthy state for proper functioning of the enzyme, the pH must be at it normal state. Alteration in the normal pH values can leads to the following conditions; 1. Physical tiredness 2. Allergies 3. Low/high stomach acidity 4. Diarrhoea 5. Low thyroid and other hormones activities. Solution ; To keep the body in an healthy state for proper functioning of the enzyme system at the norm...

Introduction Folate is a form of vitamin B present naturally in some foods and also in form of supplements, the coenzyme form is called tetra hydro folate (THF). Food sources; folate can be gotten from consumption of green leafy vegetable, asparagus, broccoli, oranges, wheat germ, nuts..... Functions in diseases; Neural tube defect: brain and spinal cord which develop during the early weeks of pregnancy can have defect in the order of formation which result in various central nervous system disorders. All women who are capable of becoming pregnant should consume 0.4mg of folate daily, this recommendation can be met when a diet which allows 5 serving of fruits and vegetables is encourage daily. Cardiovascular diseases: an important risk factor among other factors in cardiovascular disease is high homocysteine - low folate level in the body. Accumulation of homocysteine in the body increase the formation of blood clot in the vessels, folate function in breaking down homocysteine ...

starchy carbohydrates; carbohydrates portion of an #healthy #Diet should be mainly starchy making up one third of the food consumed, example of starchy carbohydrates food are rice, potato, pasta and other cereals. chose at least one starchy food with each main meal and keep in control the fat you add when you are serving or cooking this food because that's what will increase the calorie content of the food e.g butter on bread, and creamy sauce on pasta. Following are the nutrients supply by starchy carbohydrates in the diet; Dietary fibre Iron B-vitamins Calcium

Healthy diet and disease prevention; 1. To prevent osteoporosis, balance calcium, phosphorus and vitamin D intake 2. To prevent hypertension, balance sodium and potassium intake 3. To prevent atherosclerosis, balance fat and folate intake 4.To prevent cancer, balance vitamin C, zinc, copper and manganese intake. Don't live to eat but eat to live, eat good and feels good!

Consumption of fruits in place of sweet and chocolate deliver healthy nutrients to the body, keeps it in an ideal state and prevent most chronic diseases. While fruits maintain blood sugar causing weight loss, sweet/chocolate gives rise to high blood sugar and leads to weight gain. While fruits like citrus, papaya, asparagus supply vitamin C initiating collagen formation that maintain healthy teeth, sweet and chocolate initiate microbial action which causes tooth decay. Eat good and feels good!

Protein and healthy diet; The protein portion of an healthy diet supply enough essential amino acid which help in the maintenance of body tissue, cells, enzymes and antibodies, Sources of protein in the diet include milk, egg, fish, meat legumes and vegetables. While normal tissue growth in infancy, childhood, pregnancy and lactation require more protein, older people as well require protein to support healthy immune system and to optimise bone mass. The normal intake(0.8g/kg body weight) should be control to avoid excess load on the kidney but intake increase during illness and surgical conditions to compensate for the loss during this period. Healthy intake of protein sometimes requires mixture of food e.g cereals and legumes to balance the incompleteness in some food group. Deficiency of this nutrient can cause a lot diseases like; kwashiorkor, marasmus, retarded growth and infections in the body. Balance the protein content of the diet and stay healthy.