It is best to eat less than 25%-30% of the daily average calorie intake.Taking in well-balanced meals, such as 500g of fresh vegetables and 300g of fruit in a day,is essential. You should consume your necessary proteins from seafood and peas.
Correct calorie control increases adiponectin, which activates anti-aging hormones.
32.B-complex vitamins(Water-soluble vitamin)
B-complex vitamins are classified roughly into two groups. The first group contains vitamin 1(thiamin), vitamin 2(riboflavin), vitamin 6(pyridoxine), niacin, biotin and pantothenic acid and plays an important role in maintaining the health of skin and mucosa.The second group contains vitamin 12(cobalamin)and folic acid has a beneficial effect of helping red blood cell formation.
The liver of beef and pork contain a proper balance of these vitamins as a whole. If you are vegetarian, you might take B-complex vitamin supplement. Especially, when you are pregnant, you need to take more folic acid than usual.
33.Vitamin C(Water-soluble vitamin)
It is one important vitamin that you can't synthesize in your body. You are able to see it printed as "ascorbic acid" on some supplement bottles.
It is essential for the functioning of collagen synthesis in forming your flexible muscles, blood vessels, bones and cartilages. It has strong antioxidant properties and generates synergistic effects with other antioxidant substances such as: vitamin E, β-carotene, especially vitamin B6 and B12, folic acid, etc.
When you have dinner, you should prepare some juicy sliced lemon or lime on the table and squeeze it on fresh green salad or boiled vegetables. If you are smoking, your body needs more vitamin C. However, quitting smoking completely might be better than regularly taking a large amount of vitamin C.
34.Vitamin D(Fat-soluble vitamin)
Vitamin D(anti-rachitis)is essential to maintain mineral balance in your body. It enhances intestinal calcium absorption and helps new bone formation.It is best to start following these tips, when you are younger to avoid the chance of osteoporosis or other chronic ailments later in life.
Of all the foods, fish such as sardine, salmon, mackerel and herring is the largest source of vitamin D. Eggs, milk, butter and shiitake mushrooms are also a source of this vitamin.
The bottom line is that you should not only consume enough nutrients but also take moderate exercise by walking for 30 minutes daily in the sunshine.
35.Vitamin E(Fat-soluble vitamin)
Vitamin E is named α, β, γandδ- tocopherol. It has superior antioxidant properties that help cells keep healthy and prevent fat from oxidizing in your body. You may take in natural vegetable oil - peanut oil, soy oil, sunflower oil, safflower oil, wheat germ, etc. that are found to be more effective for vitamin E than nuts, seeds and green leafy vegetables.
Your body can absorb 20 to 40 % of the amount of the vitamin E you ingest. If you use them for frying oil and cook a variety of foods, vitamin E will reduce its nutritional value. So you should directly use these oils in your food, such as in a dressing.
36.Vitamin K(Fat-soluble vitamin)
Vitamin K exists naturally as vitamin K1 and vitamin K2. Vitamin K1(phylloquinone) is found in: spinach, broccoli, cabbage, lettuce, sea grasses, green tea, etc. Vitamin K2(menaquinone) is synthesized by intestinal bacteria. You are able to ingest vitamin K2 mainly by eating natto.
The major function is blood-clotting. If you take enough of this vitamin, you might decrease symptoms in your body such as osteoporosis and bone fracture. As people get older, eating the correct food becomes more important.
37.Stress causes obesity.
One of the significant reasons why you eat too much during a meal is the topic of the conversation.If some ugly rumor or unfavorable things come up at the dinner table, you might not digest food correctly. Enjoy chow time. Don't offend anyone. Then your weight will be decreased! This is an important point for our health.
38.Let's eat a banana for a perfect breakfast!
You want to control your emotions even if you face some difficult issues. Serotonin is a significant brain transmitter that creates a balance between your body and mind. So you need to take tryptophan(one of the amino-acid essentials), vitaminB6 and glucose in your diet.
These nutrients are present in bananas.
39.Let's drink vinegar!
When you cheer yourself up in your busy day, you usually have a cup of coffee or tea. Next time, you should try to drink some vinegar in which you confit some prunes or raisins or blueberries for 1 to 2 months. You will be able to control the sweetness to your taste by adding honey or pouring in some sparkling water.(the latter should be about half a glass).
40.Magnesium vs. Calcium
Magnesium and calcium are must-have nutrients for your health and mind. You should get them to keep a balance in your body. The best daily intake rate between magnesium and calcium is one to two because they oppose each other in force. You will get an antidepressant or anti-stress effect activating your function nervous tissue. If you lack them, you might have some symptoms such as osteoporosis, heart disease, fatigue, anxiousness, insomnia or others.
You might want to be careful about overdosing on supplements: excess magnesium may lead to diarrhea. As for calcium, it prevents magnesium from getting to your born.It is most important for your health to consume a variety of foods, for example; milk, cheese, peas, soybeans, nuts, deep yellow vegetables and whole grains.
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