Common sense tells us we need good nutrition to live healthy. Obviously. And yet, in spite of this good common sense we possess, we are often guilty of mismanaging our diet. It happens all the time. Our grandmothers have rightly hit upon the answer. Simply put: Our eyes are bigger than our stomachs! Just looking at a luscious piece of chocolate cake can cause us to kiss common sense good-bye.There are many nutrients being talked about today besides the basic food groups that we already know about like vitamins, minerals, carbohydrates, proteins. There’s a lot of talk about antioxidants, omega 3 fatty acids, even nutrients that support joint health. Having a basic knowledge of these and how they work in our bodies will help build our knowledge. Knowledge gives us power to understand our options and choose healthy foods and the right supplementation for our good health and well-being.AntioxidantsAntioxidants are nutrients found in many fruits and vegetables that help to neutralize free radical activity in the body. Antioxidants are known to support health in a number of ways. Research suggests that poor antioxidant intake could be the leading cause of heart disease, diabetes, a weak immune system, cancer, and degeneration of the brain and eyes.Just how do antioxidants work?Did you know that millions of cells in your body die every day and are replaced by new ones? This is part of normal body metabolism and cell oxidation is a normal result. Oxidation happens when one cells loses its oxygen molecule. Missing a vital molecule, this cell goes berserk and starts seeking an oxygen molecule from neighboring cells. This begins a chain reaction of unstable cellular activity. The body is usually able to metabolize this activity efficiently with about 1% to 2% of cells getting damaged in the process. These damaged cells are called free radicals. They either injure other cells or damage their DNA. DNA damage leads to cell mutation which leads to abnormal cell growth. This chain reaction multiplies quickly. This is how disease and degeneration of tissue begin.Stress, cigarette smoking, excessive alcohol consumption, pollution, chemicals in the food we eat such as pesticides, preservatives and other additives, accumulate towards higher levels of pollutants in the body leading to excessive free radical activity. Excessive free radical activity can overload the body’s natural defense system. In time, free radical activity left unabated may lead to cancer, heart disease, diabetes, degeneration of brain and eyes, Parkinson’s disease and Alzheimer’s disease. It can even weaken the immune system so that our bodies become more prone to infection and various diseases. The skin can suffer oxidative damage when over-exposed to the sun. Research also suggests that free radical activity leads to accelerated aging. Antioxidants work to neutralize free radical activity in two ways: they can assist your body in either slowing down the chain reaction of free radical damage or slowing down the initiating radical from beginning a chain reaction.Different antioxidants work on specific free radicals. It is always good to eat a variety of fruits and vegetables. Some common antioxidants are epigallocatechins, beta-carotene, vitamin C, resveratrol lutein, zeaxanthin and quercetin.Most antioxidants cannot be stored by the body. You need to keep replenishing antioxidants for your body to combat free radical activity. Supplements containing antioxidants are popular and help to neutralize free radical activity in the body.Omega 3 Fatty AcidsEach cell in our body is mainly composed of fatty acids. Omega 3 fatty acids are necessary to maintain the permeability of the cell membrane, thus allowing nutrients to enter cells and waste to exit cells. Healthy cell membranes help to retain and utilize nutrients and are necessary for cell to cell communication. The two most important omega 3 fatty acids are EPA and DHA. These are beneficial to heart health as they improve blood flow, help prevent excess blood clotting, help prevent the thickening of arteries and increase the level of good cholesterol. Omega 3s are good for joint health as they help reduce inflammation in the body. They are also considered to be food for the brain as they stimulate cognitive abilities and improve memory.The body is unable to produce omega 3 fatty acids. We must get it through our food and a diet that includes fatty fish at least twice a week is recommended. If this is not possible, nutritional supplements can meet your body’s requirement. Beta-SitosterolBeta-sitosterol is a phytsterol, a plant nutrient. It is used extensively by men to fight prostate enlargement. The prostate gland grows throughout a man’s lifespan. After 40, change in testosterone levels start affecting the size of the prostate significantly. Testosterone is converted into dihydrotestosterone (DHT). DHT triggers the division of prostate cells increasing their number. The growth of the prostate pushes upon the urethra and results in the painful symptoms of Benign Prostatic Hyperplasia. Beta-sitosterol helps to inhibits an enzyme called 5-alpha-reductase, which is responsible for the conversion of testosterone into DHT (dihydrotestosterone). By helping to inhibit the conversion, beta-sitosterol helps to slow down the prostate gland from growing.Beta-sitosterol has no known side effects and is now even widely recommended by doctors for patients suffering from Benign Prostatic Hyperplasia. We cannot eat enough natural foods containing beta-sitosterol to meet the body’s need in combating symptoms of BPH. Supplementation can provide concentrated doses of beta-sitosterol.Nutrition for JointsMore than 21 million Americans suffer from osteoarthritis (OA). Joints are basically made up of bones, connective tissue and the synovial fluid that lubricates the joints and supplies nutrients to the cartilage. These nutrients support the growth of the cartilage and maintain its elasticity. Synovial fluid also contains hyaluronic acid which acts as a cushion between two joints and clears metabolic waste from the fluid. As we get older, the body is unable to produce enough hyaluronic acid, resulting in the wear and tear of cartilage. As bone rubs against bone, the result is stiffness, inflammation, decreased mobility and pain. Hyaluronic acid is a glycosaminoclycan. It works as an anti-inflammatory agent. A nutrient in glycosaminoclycan is glucosamine. Another nutrient called methyl sulfonyl methane (MSM), nutritionally helps your body to build collagen needed to keep connective tissue firm and elastic. Joint health can be greatly enhanced by including these nutrients and others like calcium, magnesium, white willow bark extract and yucca root powder in nutritional supplements.FiberFiber is not just indigestible food used to promote easier bowel movements. Fiber is a nutrient. The body must have a proper amount of fiber each day to maintain its healthy functions. Fiber cannot be digested in the small intestine. Fermentation of fiber takes place in the large intestine. The fermentation process actually produces nutrients called short-chain fatty acids (SCFA) which provide energy for colon cells, nourishes the liver thereby helping to maintain normal cholesterol and blood sugar levels in the body. Fiber supports the growth of healthy bacteria which prevents disease-causing bacteria from proliferating. Fiber binds to toxic materials in the digestive tract and helps to clear them quickly from the digestive system with minimal absorption. If you are not getting enough fiber in your diet, it is recommended that you consider a fiber supplement.
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