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What do you, the trees, and a hamster have in common? Give up? You all need water. All living things must have water to survive, whether they get it from a water fountain, a rain cloud, or a little bottle attached to the side of a hamster cage.

Without water, your body would stop working properly. Water makes up more than half of your body weight, and a person can't survive for more than a few days without it. Why? Your body has lots of important jobs and it needs water to do many of them. For instance, your blood, which contains a lot of water, carries oxygen to all the cells of your body. Without oxygen, those tiny cells would die and your body would stop working.

Water is also in lymph (say: limf), a fluid that is part of your immune system, which helps you fight off illness. You need water to digest your food and get rid of waste, too. Water is needed for digestive juices, urine (pee), and poop. And you can bet that water is the main ingredient in perspiration, also called sweat.

Besides being an important part of the fluids in your body, water is needed by each cell to function normally.

Your body doesn't get water only from drinking water. Any fluid you drink will contain water, but water and milk are the best choices. Lots of foods contain water, too. Fruit contains quite a bit of water, which you could probably tell if you've ever bitten into a peach or plum and felt the juices dripping down your chin! Vegetables, too, contain a lot of water - think of slicing into a fat tomato from the garden or crunching into a crisp stalk of celery.

How Much Is Enough?

Since water is so important, you might wonder if you're drinking enough. There is no magic amount of water that kids need to drink every day. Usually, kids like to drink something with meals and should definitely drink when they are thirsty. But when it's warm out or you're exercising, you'll need more. Be sure to drink some extra water when you're out in warm weather, especially while playing sports or exercising.

When you drink is also important. If you're going to sports practice, a game, or just working out or playing hard, drink water before, during, and after playing. Don't forget your water bottle. You can't play your best when you're thinking about how thirsty you are!

When your body doesn't have enough water, that's called being dehydrated. Dehydration also can keep you from being as fast and as sharp as you'd like to be. A bad case of dehydration can make you sick. So keep that water bottle handy when the weather warms up! Not only does water fight dehydration, but it's awfully refreshing and has no calories.

Your body can help you stay hydrated by regulating the amount of water in your system. The body can hold on to water when you don't have enough or get rid of it if you have too much. If your pee has ever been very light yellow, your body might have been getting rid of excess water. When your pee is very dark yellow, it's holding on to water, so it's probably time to drink up.

You can help your body by drinking when you're thirsty and drinking extra water when you exercise and when it's warm out. Your body will be able to do all of its wonderful, waterful jobs and you'll feel great!

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What do you, the trees, and a hamster have in common? Give up? You all need water. All living things must have water to survive, whether they get it from a water fountain, a rain cloud, or a little bottle attached to the side of a hamster cage.

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Water

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Did you know that your body weight is approximately 60 percent water? Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water. The amount of water you need depends on a variety of factors, including the climate you live in, how physically active you are, and whether you're experiencing an illness or have any other health problems.
Water Protects Your Tissues, Spinal Cord, and Joints
Water does more than just quench your thirst and regulate your body's temperature; it also keeps the tissues in your body moist. You know how it feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps it retain optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and the brain. In addition, water helps protect the spinal cord, and it acts as a lubricant and cushion for your joints.
Water Helps Your Body Remove Waste
Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as do your intestines. Water can also keep you from getting constipated by softening your stools and helping move the food you've eaten through your intestinal tract. However, it should be noted that there is no evidence to prove that increasing your fluid intake will cure constipation.
Water Aids in Digestion
Digestion starts with saliva, the basis of which is water. Digestion relies on enzymes that are found in saliva to help break down food and liquid and to dissolve minerals and other nutrients. Proper digestion makes minerals and nutrients more accessible to the body. Water is also necessary to help you digest soluble fiber. With the help of water, this fiber dissolves easily and benefits your bowel health by making well-formed, soft stools that are easy to pass.
Water Prevents You From Becoming Dehydrated
Your body loses fluids when you engage in vigorous exercise, sweat in high heat, or come down with a fever or contract an illness that causes vomiting or diarrhea. If you're losing fluids for any of these reasons, it's important to increase your fluid intake so that you can restore your body's natural hydration levels. Your doctor may also recommend that you drink more fluids to help treat other health conditions, like bladder infections and urinary tract stones. If you're pregnant or nursing, you may want to consult with your physician about your fluid intake because your body will be using more fluids than usual, especially if you're breastfeeding.
How Much Water Do You Need?
There's no hard and fast rule, and many individuals meet their daily hydration needs by simply drinking water when they're thirsty, according to a report on nutrient recommendations from the Institute of Medicine of the National Academies. In fact, most people who are in good physical health get enough fluids by drinking water and other beverages when they're thirsty, and also by drinking a beverage with each of their meals, according to the Centers for Disease Control and Prevention. If you're not sure about your hydration level, look at your urine. If it's clear, you're in good shape. If it's dark, you're probably dehydrated.

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Did you know that your body weight is approximately 60 percent water? Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water.

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Minerals

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Minerals

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Vitamins and minerals are essential brain food - Nutrition Express Articles

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B-complex vitamins plus C, calcium, magnesium and zinc are most important for brain function

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Minerals

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Information and statements regarding dietary supplements/products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional. If you have or suspect that you have a medical problem, contact your healthcare provider promptly.

Are you suffering from blocked detoxification pathways and mineral deficiencies? Find out why fresh vegetables no longer contain the minerals we need AND how you can boost your minerals for better detoxification.

Your body is meant to detoxify naturally.

Unfortunately, these days, many people's detoxification pathways are blocked, which results in toxic buildup and a variety of unwanted symptoms.
Your major organs of detoxification are: your liver, kidneys, intestines, skin and lungs.

If your detoxification pathways are blocked, you may experience a wide range of symptoms, such as:

Acne

Achy muscles and joints

Abdominal pain

Constipation or diarrhea

Gas, bloating

Fatigue

Hormonal imbalance

Depression

Insomnia

Mucus discharge

Fuzzy thinking

Difficulty breathing

Congestion

Flu-like symptoms

Cough

Vision issues

Fevers

Vomiting

Yeast infection

How Do Detoxification Pathways Become Blocked?
Here are some reasons why your detoxification pathways might be blocked:

With our diets and lifestyles today, it's not uncommon to experience blocked detox pathways.

Poor diet - Eating a standard American diet (SAD) full of processed foods, sugar, breads and pastas.

Exposure to toxins - The average person is exposed to over 100 toxins each day. These toxins lurk in the air you breathe, the water you drink, the food you eat, your home, office and even your beauty and personal care products. To find out more, read: The Top 5 Sources of Toxins You Need to Know About (And What You Can Do to Protect Your Health)

Stress and negative emotions - Stress is a fact of life, isn't it? And yet, these days, too many of us experience toxic levels of stress. Stress and negative thoughts and emotions affect your body more than you think.

To learn more, read: How Stress Creates a Double-Whammy Threat to Your Health.

Poor lifestyle habits - lack of exercise, lack of sleep and a general lack of self-care have a big impact on your health. When you lack sleep, you lack energy and your body goes into fight or flight, which decreases or even stops your ability to detoxify.

When you do not exercise, your body is not able to reduce inflammation, believed to bet he culprit behind all disease. Make sure to get the balance of aerobic and resistance exercise right because too much exercise can actually cause inflammation. You'll know you have the right balance by monitoring your energy after you exercise. If you are very exhausted, you may have overdone it.

Taking time for your self-care is incredibly important. If you think of the last time you took a little R&R, you may recall how good you felt. Your body responds well to self-care.

Dehydration- Proper hydration is key to your body's ability to detoxify. To learn more, read: Dehydration is More Common Than People Realize: How to Tell If You are NOT Getting Enough Water .

So if any of these apply to you, what do you do? First of all, it's important to make a step-by-step plan. Many people jump into a detoxification program, only to feel weaker and much worse afterwards. When it comes to coaxing your detoxification pathways open, it pays to take it slow and steady.

Because most people do not know where to start, what foods to eat or what practices to follow when it comes to healthy detoxification, Donna Gates gathered a team of top medical and natural health experts together and offered Body Ecology's first online Detoxification Training.

Learn the best way to detox, so you can look and feel your best!
It's not too late to Join Donna Gates and her team of top medical and natural health experts in Body Ecology's Detoxification Training. Because of the detox protocols, practices and secrets being shared, this class has been in great demand and we are extending the opportunity to register for the Deluxe Package for a limited time.

If you would like to learn how to follow a healthy detox program, it's not to late to join. You will receive all of the recordings and transcripts for the classes, allowing you to take the training at your own pace, from the comfort of your own home. To learn more, read: Finally, Detoxification Secrets for Looking and Feeling Your Best Revealed!

Minerals - A Key Dietary Solution for Detox

One of the biggest questions we get about detoxification is what food to eat. For sure, there is a protocol for your best detox diet and one of the key ingredients is minerals.

Why minerals? Why not vitamins?

Well, vitamins are certainly critical, but we often forget the incredible power of minerals when it comes to our health.

Keep in mind that to detoxify, your body needs energy and to produce energy, your body needs minerals. Minerals nourish your adrenals and thyroid, your chief organs of energy production.

In addition, your body "actually needs larger amounts of certain minerals-called macrominerals-than the amounts of vitamins it requires to stay healthy."[1]

There are 7 macrominerals that your body needs daily: calcium, magnesium, phosphorus, sodium, potassium, chloride, and sulfur.

Microminerals are needed in smaller quantities, but are also important. The 10 microminerals (trace elements) are: cobalt, iron, zinc, iodine, copper, fluorine, manganese, chromium, selenium, and molybdenum.[2]

Studies show that mineral deficiencies are at the root of every health problem. Your body simply needs minerals to stay healthy, strong and energized.

The Best Way to Get Your Minerals
Here are some great options:

First of all, to get plenty of minerals, you want to replace low-nutrient processed foods with high nutrient whole foods.

Vegetables - Especially dark, leafy greens.

Sea vegetables - Everyone can benefit from adding sea vegetables to every meal.

Fermented foods and drinks - Fermented foods and drinks are incredible because they multiply the nutrients in your foods by one-hundred-fold. Cultured vegetables are a wonderful way to boost the vitamins and minerals in your vegetables. As for a great probiotic liquid, Coco-Biotic is another potent, non-dairy source of beneficial microflora. One of the vital jobs of the friendly invisible warriors is to extract and retain minerals in the foods you eat, including potassium, natural sodium, and chloride. You can't just take in minerals...you must also extract and retain them if you want them picked up by your blood and carried into the many cells everywhere in your body that are eagerly awaiting their arrival.

Why Mineral Supplements Are Important

Is your body starving from mineral deficiencies?
With Ancient Earth Minerals, you get the highest quality, bio-available humic, fulvic, micro and macro minerals and amino acids in capsule form! Just 3 capsules in the morning and 3 capsules at bedtime will help you boost your minerals, detoxify your body and avoid the dangers of today's low quality foods. Learn more about Ancient Earth Minerals and order yours today!

These days, over-farming, chemical fertilizers and the stripping of nutrients to make processed foods means that food - even fresh fruits and vegetables - are no longer what they used to be.
In fact, studies have shown that the nutrients in our food have declined over the past 20 years...so we actually have to eat MORE to get the same amount of nutrients.

With too many people already suffering from mineral deficiencies and blocked detoxification pathways, we need solutions. This is why Body Ecology created Ancient Earth Minerals.

Ancient Earth Minerals is a complete blend of organic humic, fulvic, macro and micro minerals and amino acids in a convenient capsule. With Ancient Earth Minerals, you have an easy, convenient way to promote: a robust set of thyroid and adrenals, youthful aging and hardy immunity. And Ancient Earth Minerals are a must if you want healthier, more efficient detoxification. We suggest 3 capsules upon rising and 3 at bedtime. 2 and 2 for children younger than 10.

So when it comes to detoxification, you now have a whole new way to look at your lifestyle and your diet. Remember; take it step-by-step and think minerals!

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If You Want to Detoxify Your Body, Here is Why Minerals are Essential (and How to Best Get Them)

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Information and statements regarding dietary supplements/products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.

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Fluorine (Minerals)

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Potassium (Minerals)

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Zinc (Minerals)

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Iron (Minerals)

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Calcium (Minerals)

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Vitamins

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Viitamins

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Vitamins are organic compounds that are needed in small quantities to sustain life. Most vitamins need to come from food.

This is because the human body either does not produce enough of them, or it does not produce any at all.

Each organism has different vitamin requirements. For example, humans need to consume vitamin C, or ascorbic acid, but dogs do not. Dogs can produce, or synthesize, enough vitamin C for their own needs, but humans cannot.

People need to get most of their vitamin D from exposure to sunlight, because it is not available in large enough quantities in food. However, the human body can synthesize it when exposed to sunlight.

Different vitamins have different roles, and they are needed in different quantities.

This article explains what vitamins are, what they do, and which foods provide each type. Follow the links for more information about each type of vitamin.

Fast facts on vitamins

Here are some key points about vitamins. More detail and supporting information is in the main article.

There are 13 known vitamins.

Vitamins are either water-soluble or fat-soluble.

Fat-soluble vitamins are easier for the body to store than water-soluble.

Vitamins always contain carbon, so they are described as "organic."

Food is the best source of vitamins, but some people may be advised by a physician to use supplements.

What are vitamins?

Fruits and vegetables are good sources of a range of vitamins.

A vitamin is one of a group of organic substances that is present in minute amounts in natural foodstuffs. Vitamins are essential to normal metabolism. If we do not take enough of any kind of vitamin, certain medical conditions can result.

A vitamin is both:

an organic compound, which means it contains carbon

an essential nutrient that body cannot produce enough of and which it needs to get from food

There are currently 13 recognized vitamins.

Fat-soluble and water-soluble vitamins

Vitamins are either fat-soluble or water-soluble.

Fat-soluble vitamins

Fat-soluble vitamins are stored in the fatty tissues of the body and the liver. Vitamins A, D, E, and K are fat-soluble. These are easier to store than water-soluble vitamins, and they can stay in the body as reserves for days, and sometimes months.

Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats, or lipids.

Water-soluble vitamins

Water-soluble vitamins do not stay in the body for long. The body cannot store them, and they are soon excreted in urine. Because of this, water-soluble vitamins need to be replaced more often than fat-soluble ones.

Vitamin C and all the B vitamins are water soluble.

Types

Here are the different types of vitamins.

Vitamin A

Chemical names: Retinol, retinal, and four carotenoids, including beta carotene.

It is fat soluble.

Deficiency may cause night-blindness and keratomalacia, an eye disorder that results in a dry cornea.

Good sources include: Liver, cod liver oil, carrots, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, some cheeses, egg, apricot, cantaloupe melon, and milk.

Vitamin B

Chemical name: thiamine.

Vitamin B2

Chemical name: Riboflavin

It is water soluble

Deficiency may cause ariboflavinosis

Good sources include: asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans

Vitamin B3

Chemical names: Niacin, niacinamide

Vitamin B5

Chemical name: Pantothenic acid

Vitamin B6

Chemical names: Pyridoxine, pyridoxamine, pyridoxal

It is water soluble.

Deficiency may cause anemia, peripheral neuropathy, or damage to parts of the nervous system other than the brain and spinal cord.

Good sources include: meats, bananas, whole-grains, vegetables, and nuts. When milk is dried, it loses about half of its B6. Freezing and canning can also reduce content.

Vitamin B7

Chemical name: Biotin

Vitamin B9

Chemical names: Folic acid, folinic acid

Vitamin B12

Chemical names: Cyanocobalamin, hydroxocobalamin, methylcobalamin

Vegans are advised to take B12 supplements.

Vitamin C

Chemical name: Ascorbic acid

Vitamin D

Chemical names: Ergocalciferol, cholecalciferol.

Vitamin E

Chemical names: Tocopherols, tocotrienols

Vitamin K

Chemical names: Phylloquinone, menaquinones

Dietary sources

The 2015-2020 U.S. Dietary Guidelines focus on the overall diet as the best way to get enough nutrients for good health. Vitamins should come firstly from a balanced and varied diet with plenty of fruit and vegetables.

However, in some cases, fortified foods and supplements may be appropriate.

A health professional may recommend vitamin supplements for people with certain conditions, during pregnancy, or for those on a restricted diet.

Those taking supplements should take care not to exceed the stated maximum dose, as health problems can result. Some medications can interact with vitamin supplements, too, so it is important to talk to a healthcare provider before using supplements.

Video: The ABCs of vitamins

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Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT

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Vitamins: What are they and what do they do?

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Vitamins are organic compounds that are needed in small quantities to sustain life. Most vitamins need to come from food. This is because the human body either does not produce enough of them, or it does not produce any at all. Each organism has different vitamin requirements.

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Vitamins

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Everything You Need to Know About Vitamins - Diet and Nutrition Center - EverydayHealth.com

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Do you wonder if you're getting the basic vitamins your body needs? Learn to cut through the hype to know which vitamins are most important for healthy living.

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Vitamins

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Vitamins

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Proteins

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Proteins

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Two new studies conclude that low protein intake may hold the key to a long and healthy life, at least until old age. They also emphasize the need to examine not only calories when deciding what constitutes a healthy diet, but also where those calories come from - such as whether protein is animal or plant-based.
Another key finding is the suggestion that while a high-protein diet may in the short term help people lose weight and body fat, in the long term it may harm health and reduce lifespan.

Both studies are published in the journal Cell Metabolism.

The first study was led by Valter Longo, a professor at the University of Southern California, who counts longevity and cell biology among his areas of expertise.

He and his colleagues showed that high protein consumption is linked to increased risk of cancer, diabetes and death in middle-aged adults, although this was not the case for older adults who may benefit from moderate protein consumption. Also, the effect is much reduced when the protein comes from plant sources.

The second study was led by Stephen Simpson, a professor at the University of Sydney in Australia, whose group works at the interface of physiology, ecology, and behavior. From studying mice, he and his fellow authors concluded that diets low in protein and high in carbohydrates are linked to the longest lifespans.

Both studies suggest it is not just calories, but also diet composition - particularly in terms of amount and type of protein - that may determine the length and health of a lifespan.

Prof. Longo says:

"We studied simple organisms, mice and humans, and provide convincing evidence that a high- protein diet - particularly if the proteins are derived from animals - is nearly as bad as smoking for your health."

High-protein diet had highest risk, except in older adults

In their study, Prof. Longo and colleagues analyzed data on over 6,800 American adults who took part in the National Health and Nutrition Examination Survey (NHANES) III, a US national survey that assesses health and diet.

They found that:

The researchers found that consuming a high-protein diet in middle age significantly increases the likelihood of dying from cancer or diabetes.

Participants aged 50 and over who said they ate a high-protein diet were four times more likely to die from cancer or diabetes, and twice as likely to die from any cause, in the following 18 years.

Those who consumed moderate amounts of protein had a three-fold higher chance of dying of cancer.

These effects either reduced or disappeared altogether among participants whose high-protein diet was mainly plant-based.

However, in those aged 65 and over, the effect was nearly the opposite - high protein intake was linked to a 60% reduced risk of dying from cancer and a 28% reduced risk of dying from any cause, with similar effects for moderate protein intake.

The researchers defined a high-protein diet as one where at least 20% of the calories consumed come from protein.

Growth hormone, amino acid damage, ability to process protein may be key factors

The team suggests, because of evidence from other studies, that growth hormone and the growth factor IGF-1 may be responsible for these effects, as Prof. Longo explains:
"Notably, the activity of these factors, but also body weight, declines naturally with aging, which may explain why older people not only did not benefit but appeared to do worse if they ate a low-protein diet."
Cell experiments have suggested the amino acids that proteins are made of can reduce cellular protection and increase damage to DNA, both of which might explain why high-protein intake is linked to cancer.

Also, experiments in mice have shown that the body's ability to process protein declines with age.

Researchers trialed 25 different diets in hundreds of mice

In the second study, Prof. Simpson and his group trialed the effects of 25 different diets on hundreds of mice to see how different amounts and types of proteins, fats and carbohydrates affected energy intake, metabolic health, aging and lifespan.

They discovered that:

Mice on diets high in protein and low in carbohydrates had reduced food intake and lower levels of body fat, but they also died earlier and had poorer cardiometabolic health.

Mice on low-protein, high-fat diets had the poorest health and shortest lifespans.

The healthiest, longest living mice were those on diets high in carbohydrates and low in protein - this was in spite of increased food intake and having higher levels of body fat.

A calorie-restricted diet did not increase lifespan - which is contrary to evidence from previous studies on mice, other animals, yeast and worms that show calorie restriction lengthens life as long as supplemented with essential nutrients.

Prof. Simpson says:

"We have shown explicitly why it is that calories aren't all the same - we need to look at where the calories come from and how they interact. This research has enormous implications for how much food we eat, our body fat, our heart and metabolic health, and ultimately the duration of our lives."

He and his colleagues suggest the ideal diet for a long and healthy life is one with moderate amounts of high-quality protein, low in fat, and high in complex carbohydrates.

Meanwhile, Medical News Today recently learned of a study by researchers at the University of Granada in Spain that found high-protein diets may increase risk of kidney disease.

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Too much protein in middle age 'as bad as smoking'

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Two new studies conclude that low protein intake may hold the key to a long and healthy life, at least until old age. They also emphasize the need to examine not only calories when deciding what constitutes a healthy diet, but also where those calories come from - such as whether protein is animal or plant-based.

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Proteins

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Proteins are large molecules that our cells need to function properly. They consist of amino acids. The structure and function of our bodies depend on proteins, and the regulation of the body's cells, tissues, and organs cannot exist without them.

Muscles, skin, bones, and other parts of the human body contain significant amounts of protein, including enzymes, hormones and antibodies. Proteins also work as neurotransmitters. Hemoglobin, a carrier of oxygen in the blood, is a protein.

A Dutch chemist, Gerhardus Johannes Mulder, first described proteins, and he coined the name in 1838.

The Greek word protos means "first" and the Greek word proteios means "the first quality."

Proteins were believed to be a primary, or first, quality for life.

What are proteins?

Protein is essential for many bodily functions.

Proteins are long chains of amino acids that form the basis of all life. They are like machines that make all living things, whether viruses, bacteria, butterflies, jellyfish, plants, or human function.

The human body is made up of approximately 100 trillion cells. Each cell has thousands of different proteins, which together cause the cell to do its specific job. The proteins are tiny machines within the cell.

Amino acids and proteins

Protein is made up of amino acids, and amino acids are the building blocks of protein. There are around 20 amino acids.

These 20 amino acids can be arranged in millions of different ways to create millions of different proteins, and each protein has a specific function in the body. The structures differ according to the sequence in which the amino acids combine.

The U.S. National Library of Medicine lists the 20 different amino acids as: Alanine, arginine, asparagines, aspartic acid, cysteine, glutamic acid, glutamine, glycine - histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine.

Amino acids are organic molecules that are made of carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur.

It is the amino acids that synthesize proteins and other important compounds in the human body, such as creatine, peptide hormones, and some neurotransmitters.

What do proteins do?

Proteins play a role in nearly every biological process, and their functions vary widely.

The main functions of proteins in the body are to build, strengthen and repair or replace things, such as tissue.

They can be structural, like collagen, they can be hormonal, like insulin, they can be carriers, for example, hemoglobin, or they can be enzymes, such as amylase. All of these are proteins.

Keratin is a structural protein that strengthens protective coverings, such as hair. Collagen and elastin, too, have a structural function, and they also provide support for connective tissue.

Enzymes are catalysts. This means they speed up chemical reactions. They are needed for respiration in human cells, for example, or photosynthesis in plants.

Sources

We know that protein is one of the essential nutrients in the human diet, but the protein in the foods we eat does not all convert into proteins in our body.

Protein foods provide amino acids that our bodies use to synthesize proteins.

When people eat foods that contain amino acids, these amino acids make it possible for the body to create, or synthesize, proteins. If we do not consume some amino acids, we will not synthesize enough proteins for our bodies to function correctly.

There are also nine essential amino acids that the human body does not synthesize, so they must come from the diet.

All food proteins contain some of each amino acid, but in different proportions. Gelatin is special in that it contains a high proportion of some amino acids, but not the whole range.

The nine essential acids that the human body does not synthesize are: Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Foods that contain these nine essential acids in roughly equal proportions are called complete proteins. Complete proteins mainly come from animal sources, such as milk, meat, and eggs.

Soy and quinoa are vegetable sources of complete protein. Combining red beans or lentils with wholegrain rice or peanut butter with wholemeal bread also provides complete protein. Research shows that the body does not require all essential amino acids at each meal because it can utilize amino acids from recent meals to form complete proteins.

So, the recommended nutrient is protein, but what we really need is amino acids.

Deficiency

Protein deficiency is unusual as an isolated condition. If a person lacks protein, they normally have a wider lack of nutrients and energy, due to low food intake. This may be due to poverty or illness.

Very low protein intake can lead to weak muscle tone, edema, or swelling, thin and brittle hair, and skin lesions, and, in children, stunted growth. Biochemical tests may show low serum albumin and hormone imbalances.

Eating more protein may boost muscle strength and encourage a lean, fat-burning physique. This, of course, depends on total food intake and activity levels.

Protein deficiency is rare in the United States, unless it results from a disorder, such as anorexia nervosa or the later stages of cancer.

Requirement

The body's need for dietary protein is tied up with nitrogen levels in the body. Not having enough of the right levels of the right amino acids can lead to a nitrogen imbalance.

Exactly how much protein a person should consume remains a matter of debate.

Past studies have shown that a breastfed American infant aged up to 3 months will develop satisfactorily with a protein intake of 1.68 grams per kilogram of body weight per day, but experts have suggested that 1.1 grams per kilogram is probably enough.

The current minimum recommended amount of protein per day is 0.8 grams per kilogram for an average adult to stay healthy, according to Harvard Health.

However, recommending exact amounts is difficult, because a range of factors, such as age, gender, activity level, and status, for example, pregnancy, play a role.

Other variables include the proportion of amino acids available in specific protein foods, and the digestibility of individual amino acids. It also remains unclear how protein metabolism affects the need for protein intake.

According to the U.S Department of Agriculture (USDA), the following foods will provide about 7 grams of protein per serving listed below:

1 ounce lean meat, poultry, seafood

1 egg

1 Tablespoon peanut butter

Half an ounce nuts or seeds

A quarter cup cooked beans or peas

The USDA provides a calculator to make it easy to find out how much protein and other nutrients a person needs.

Protein and calories

Protein provides calories. One gram of protein or carbohydrate contains 4 calories. One gram of fat has 9 calories.

Consuming 0.8 grams per kilogram of protein each day would provide 10 percent of an average person's calories.

The average American consumes around 16 percent of their calories from protein, whether of animal or plant origin.

It has been suggested that Americans obtain too many calories from protein, but now some experts are calling this a " misperception."

The 2015 to 2020 Dietary Guidelines for Americans recommend that for people over the age of 4 years, between 10 percent and 35 percent of their calories should come from protein, depending on their age and gender.

Derek Pendick, former editor of Harvard Men's Health, comments in an article on protein requirements:

"Research on the optimal amount of protein to eat for good health is ongoing and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial."

He adds that consuming more protein does not necessarily mean eating more steak, and it may mean eating less of something else, say, carbohydrates, to maintain a healthy weight.

Some diets recommend eating more protein in order to lose weight.

However, nutritionists stress that there is insufficient evidence that adding protein will guarantee weight loss, and that people should consider their overall consumption and dietary consequences when making this kind of change.

If eating more protein results in a lower fiber intake, for example, this may not be beneficial.

What about protein drinks and foods?

A wide range of protein supplements is currently available, many claiming to encourage weight loss and increase muscle mass and strength.

Research has not confirmed that protein supplements are beneficial for weight loss.

Athletes and body builders need to ensure they have enough protein to build and repair muscle, and this may be more than the minimum amount.

However, no evidence has so far proven that high protein supplements are more beneficial than consuming protein as part of a healthy diet. Some supplements may also contain banned or unhealthy substances.

One study has indicated that whey protein may affect glucose metabolism and muscle protein synthesis, but other research concludes that at least one type of whey supplement can reduce body fat and preserve lean muscle when used in a reduced-calorie diet.

According to the University of Michigan, one investigation has found that whey protein enhanced performance in cyclists, and while another has suggested that it may lead to bone loss and osteoporosis.

The online magazine for bodybuilders, Muscle and Fitness points out that whey protein shakes and powders are manufactured from what used to be waste products from dairy production, and cautions that quality can be inconsistent between brands.

Manufacturers add flavorings, colorings and additional amino acids, and they may use low-quality whey, so that instead of 90 percent protein, the product may be just 35 percent protein, they warn.

While no side effects or interactions of whey protein have yet been proven, neither have the benefits of using whey protein supplements been confirmed.

Athletes and others who are thinking about taking protein supplements should first ensure they are eating a healthy diet, then speak to a dietitian or physician for advice about supplements.

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Protein: Sources, deficiency, and requirements

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Proteins are large molecules that our cells need to function properly. They consist of amino acids. The structure and function of our bodies depend on proteins, and the regulation of the body's cells, tissues, and organs cannot exist without them. Muscles, skin, bones, and other parts of the human body contain significant amounts of protein, including enzymes, hormones and antibodies.

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Dietary fats: Know which types to choose

When choosing fats, pick unsaturated fat over saturated fat. Here's how.
By Mayo Clinic Staff
You don't need to eliminate all fat from your diet. In fact, some fats actually help promote good health. But it's wise to choose the healthier types of dietary fat and then enjoy them as part of a balanced diet.

The facts about fat

There are numerous types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in the foods you eat - these are called dietary fats. Dietary fat is a macronutrient that provides energy for your body.

Fat is essential to your health because it supports a number of your body's functions. Some vitamins, for instance, must have fat to dissolve so that they can be used by your body.

But some types of dietary fat are thought to play a role in cardiovascular disease. In addition, fats are high in calories, so you need to balance your fat intake against the other foods you eat so that you don't take in more calories than you need. If you eat more calories than you need, you will gain weight. Excess weight is linked to poor health.

Research about the possible harms and benefits of dietary fat is always evolving. Current evidence suggests that the smart play is to focus on choosing healthier fats and avoiding the less healthy ones.

Unhealthy fats

There are two main types of potentially harmful dietary fats:

Saturated fat. This type of fat comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fats raise high-density lipoprotein (HDL or "good") cholesterol and low-density lipoprotein (LDL or "bad") cholesterol levels, which may increase your risk of cardiovascular disease.

Trans fat. This type of fat occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation. These partially hydrogenated trans fats can increase total blood cholesterol, LDL cholesterol and triglyceride levels, but lower HDL cholesterol. This can increase your risk of cardiovascular disease.

Most fats that have a high percentage of saturated fat or that contain trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats. They include beef fat, pork fat, butter, coconut oil, shortening and stick margarine.

Healthier fats

The potentially helpful types of dietary fat are primarily unsaturated fats:

Monounsaturated fatty acids. This type of fat is found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fatty acids instead of saturated fats improves blood cholesterol levels, which can decrease your risk of heart disease and may also help decrease the risk of type 2 diabetes.

Polyunsaturated fatty acids. This type of fat is found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fatty acids instead of saturated fats improves blood cholesterol levels, which can decrease your risk of heart disease and may also help decrease the risk of type 2 diabetes.

Omega-3 fatty acids. One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and may be especially beneficial for heart health. Omega-3, found in some types of fatty fish, appears to decrease the risk of coronary artery disease. There are plant sources of omega-3 fatty acids. However, it hasn't yet been determined whether replacements for fish oil - plant-based or krill - have the same health effects as omega-3 fatty acid from fish.

Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as canola oil, olive oil, safflower oil, peanut oil, sunflower oil and corn oil.

Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybean), and nuts and other seeds (walnuts, butternuts and chia seeds).

Recommendations for fat intake

Because some fats are potentially helpful and others are potentially harmful to your health, it pays to know which ones you're eating and whether you're meeting recommendations.

The 2015-2020 Dietary Guidelines for Americans offers the following recommendations about fat intake:

Avoid trans fat.

Limit saturated fat to less than 10 percent of calories a day.

Replace saturated fat with healthier monounsaturated and polyunsaturated fats.

How can I start eating healthier?

Focus on replacing foods high in saturated fat with foods that include monounsaturated fats and polyunsaturated fats.

Try these tips to make over the fat in your diet:

To avoid trans fat, check food labels and look for the amount of trans fat listed. By law a serving of food containing less than 0.5 grams of trans fat can be labeled as 0 grams. Therefore, it's important to also check ingredient lists for the term ʺpartially hydrogenated.֞

Use oil instead of solid fats. For example, saute with olive oil instead of butter, and use canola oil when baking.

Prepare fish, such as salmon and mackerel, instead of meat at least twice a week to get healthy omega-3 fatty acids. Bake or broil seafood instead of frying it.

Choose lean meat and skinless poultry. Trim visible fat from meat and poultry, and remove skin from poultry.

Snack smart. Many popular processed snack foods are high in fat, especially solid fats. Be sure to check food labels for saturated and trans fats. Better yet, snack on whole fruits and vegetables.

Keep in mind that most foods contain a mix of different kinds of fat and varying levels of each type. Don't get bogged down in the details. Instead, focus on choosing foods that contain unsaturated fats, instead of foods that contain saturated or trans fats. For example, canola oil contains some saturated fat but is mostly a monounsaturated fat. It's a great replacement for butter, which contains some unsaturated fat but is mostly a saturated fat.

Don't go to extremes

All fats, including the healthy ones, are high in calories. To control your calorie intake, consume monounsaturated and polyunsaturated fats instead of other types of fat, not in addition to them.

If watching fat content is a good strategy, is it even better to try to eliminate all fat from your diet? No. First, your body needs some fat - the healthy fats - to function normally. If you try to avoid all fat, you risk getting insufficient amounts of fat-soluble vitamins and essential fatty acids.

Also, in attempting to remove fat from your diet, you may wind up eating too many processed foods touted as low-fat or fat-free rather than healthier and naturally lower fat foods, such as fruits, vegetables, legumes and whole grains. Instead of doing away with fat in your diet, enjoy healthy fats as part of your balanced diet.

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When choosing fats, pick unsaturated fat over saturated fat. Here's how. By Mayo Clinic Staff You don't need to eliminate all fat from your diet. In fact, some fats actually help promote good health. But it's wise to choose the healthier types of dietary fat and then enjoy them as part of a balanced diet.

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Fats

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Fat is a nutrient. It is crucial for normal body function, and without it, we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs.

Fats, which consist of a wide group of compounds, are usually soluble in organic solvents and insoluble in water.

In this article, we will explain the different types of fats, which are considered good and bad, and what foods they can be found in.

What are fats?

Fats are called a range of different terms:

Oils - any fat that exists in liquid form at room temperature. Oils are also any substances that do not mix with water and have a greasy feel.

Animal fats - butter, lard, cream, fat in (and on) meats.

Vegetable fats - olive oil, peanut oil, flax seed oil, corn oil, for instance.

Fats or fatty acids - this refers to all types of fat. However, fats are commonly referred to as those that are solid at room temperature.

Lipids - all types of fats, regardless of whether they are liquid or solid.

Lipids are an important part of the diet of all humans and many types of animals. Fat is stored in the body for many reasons.

Types

There are several different types of fats and we'll take a look at these below:

Saturated fats

Saturated fats are solid at room temperature and are sometimes called solid fat. They are totally saturated, meaning that each molecule of fat is covered in hydrogen atoms. Saturated fats increase health risks if a person consumes too much over a long period of time.

A large intake of saturated fats may eventually raise cholesterol levels, which increases the risk of cardiovascular disease and stroke.
Where is saturated fat found?

Saturated fats can be found in meat, including bacon.

The highest levels of saturated fats can be found in meat (mammals), meat products, the skin of poultry, dairy products, many processed foods, such as cakes, biscuits, pastries, and chips, as well as coconut oil, palm oil, and cocoa butter.

A healthy diet includes less than 10 percent of its calories from saturated fats. That said, research shows it is never recommended to replace saturated fat intake with refined carbohydrates or sugar, as this worsens health.

Examples of healthy replacement foods would be nuts, seeds, avocado, beans, and vegetables.

Unsaturated fats

Unsaturated fats, which include monounsaturated and polyunsaturated fats, are liquid at room temperature. They are mostly derived from plant oils and are classed as "good" fats:

Monounsaturated fats

Monounsaturated fat molecules are not saturated with hydrogen atoms - each fat molecule has only the space for one hydrogen atom.

Monounsaturated fats may lower LDL (low-density lipoprotein - bad) cholesterol, and keep HDL (high-density lipoprotein - good) cholesterol at higher levels. But, unless saturated fat intake is reduced, cholesterol levels may remain unchanged.

Many health professionals, however, say that these fats might still reduce a person's risk of developing heart disease. For instance, the Mediterranean diet, a well-researched and chronic disease-risk lowering diet, is full of monounsaturated fats.

Where are monounsaturated fats found?

Monunsaturated fats are found in olives and olive oil.

Olives, olive oil, nuts, peanut butter, and avocados.

Polyunsaturated fats

In polyunsaturated fats, there are a number of spaces around each polyunsaturated fat molecule - they are not saturated with hydrogen atoms.

Nutritionists say that polyunsaturated fats are good for our health, especially those from fish, known as omega-3 polyunsaturated fatty acids.

Omega-3 fatty acids protect against heart disease by lowering blood cholesterol levels and possibly inflammation. Healthcare professionals say omega-3 polyunsaturated fatty acids may also help reduce the symptoms experienced by people who suffer from arthritis, joint problems in general, and some skin diseases.

The other type of polyunsaturated fats are omega-6 fatty acids. These are mostly found in vegetable oils and processed foods. An excessive intake of omega-6's, which is common in the standard American diet, may lead to increased inflammation.

Where are polyunsaturated fats found?

Polyunsaturated fats are found in oily fish including sardines, pictured here.

Oily fish (sardines, mackerel, trout, salmon, and herring), safflower, grapeseed, safflower, soybean, and sunflower oil. Nuts, seeds, and pastured eggs can also contain omega-3 fatty acids.

Trans fats

Trans fats are synthetically made, they do not naturally occur. Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are also known as partially hydrogenated oils.

Trans fats are not essential for human life and they most certainly do not promote good health. Consuming trans fats increases LDL cholesterol level and lowers levels of HDL cholesterol; this, in turn, raises the risk of developing coronary heart disease and stroke about 3 times higher than other fats.

In fact, the Harvard School of Public Health estimates that trans fat intake is associated with 50,000 fatal heart attacks each year. They are also associated with an increased risk of developing type 2 diabetes.

Experts say that trans fats from partially hydrogenated oils are worse for your health than naturally occurring oils.

Trans fats have become popular because food companies find them easy to use and cheap to produce. They also last a long time and can give food a nice taste. As trans fats can be used many times in commercial fryers, they are commonly used in fast food outlets and restaurants. Several cities and states, including New York City, Philadelphia, and California, have banned or are in the process of banning trans fats.

Where are trans fats commonly found?

French fries (and other fried foods) are common sources of trans fats.

Fried foods, such as French fries, doughnuts, pies, pastries, biscuits, pizza dough, cookies, crackers, stick margarines, shortenings, packaged foods, fast foods, and many other baked foods.

If the nutritional labeling includes partially hydrogenated oils, it means that food has trans fats.

The American Heart Association says that consumption of trans fats should not exceed 5-6 percent of total calorie intake, though any amount, even if small, increases risk.

The take home message is that not all fats are equal. Staying informed and reading the labels can help individuals make good dietary choices, and replace unhealthy fats with healthy fats and fibrous plants.

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Fat is a nutrient. It is crucial for normal body function, and without it, we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs. Fats, which consist of a wide group of compounds, are usually soluble in organic solvents and insoluble in water.

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Bad fat (Trans Fat)

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As a dietitian, I'm often asked to explain the difference between simple and complex carbohydrates. While most people have heard that complex carbohydrates are better for you than simple carbohydrates, what's often unclear is how the two differ, and why the differences between the two affect your health.

There are three types of carbohydrates: starch, sugar and fiber. Starches and sugars provide your body with its main source of energy. They're all comprised of carbon, oxygen and hydrogen, which are organized into single units. Sugars contain just one or two of these units and are "simple," while starches and fibers have many units of sugar, making them "complex".

Simple Carbohydrates

Sugars can occur naturally or artificially in foods, but your body can't distinguish between the sources. When people talk about "sugar," they're likely referring to table sugar, which is sucrose (a two-unit sugar). Table sugar belongs to a larger group of sugars, though, known as simple carbohydrates.

Simple carbohydrates include monosaccharides (one-unit sugars) and disaccharides (two-unit sugars). Monosaccharides include glucose, fructose and galactose. These can be absorbed directly and don't require further breakdown from enzymes, unlike disaccharides and polysaccharides.

Disaccharides are formed chemically when two monosaccharides combine to create once of the following:

Lactose: glucose and galactose
Sucrose: glucose and fructose
Maltose: glucose and glucose

Again, sucrose is just table sugar, and it occurs naturally in several fruits, grains and vegetables. Lactose is also a natural sugar, and it can be found in milk and other dairy products. Maltose forms naturally when starches break down from complex carbohydrates into simple sugars.

Complex Carbohydrates

Both fiber and starch are polysaccharides, meaning they are made up of many units of sugar and resemble a long chain. Plant foods, including grains, potatoes and legumes, contain starches.

All carbohydrates, except for fiber, are broken down by your body into monosaccharides as your body digests them. Your body breaks them down into simple sugars so they can be absorbed in your bloodstream and then transported to your cells and converted to energy.

What about fiber, you ask? Fiber isn't completely broken down in your digestive tract, and some of it remains whole in your body because you lack the enzymes to break it down. This actually confers numerous health benefits.

What's the Difference?

Regarding your health, the real difference is where the sugar comes from. While your body can't distinguish the difference between the source of sugar once it's broken down and absorbed, the food from which the sugar originated has a huge impact on your overall health. This is due to the nature other nutrients that may be in the food you consumed.

Since complex carbohydrates come from plant-based foods, we know that those foods also contain a plethora of beneficial nutrients in addition to their carbs, including vitamins, minerals and antioxidants.

The complex carbs are broken down into simple sugars. However, some simple sugars that are added to foods don't give you any beneficial nutrients. For example, fructose can be found in candies, soda, and other sweets lacking in health-promoting nutrients, but fructose is also present in fruit.

Even though both foods contain fructose, fruit is obviously a healthier choice because it's not solely made up of simple carbohydrates -- it also contains fiber, vitamins and antioxidants. The fiber in fruit helps slow the digestion of carbs, which is why your blood sugar doesn't spike as much after eating fiber-filled fruit like it does when you gulp down a soda or candy bar.

Vegetables and grains also contain some simple sugars in addition to their starches, mostly in the form of sucrose, but they give you a hefty dose of vitamins, minerals and antioxidants too, none of which you'll find in candies, soda and other sucrose-packed sweets.

The Bottom Line

When given the option, you should choose complex carbohydrates, such as those found in vegetables, whole grains and legumes, more often than simple carbohydrates. Not only will complex carbohydrates provide a more steady supply of energy and cause a less dramatic increase in your blood glucose levels, the foods in which complex carbs are found also provide a plethora of beneficial nutrients.

8 Healthy Foods That Help You Feel Full

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Simple vs. Complex Carbohydrates / Nutrition / Carbs

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As a dietitian, I'm often asked to explain the difference between simple and complex carbohydrates. While most people have heard that complex carbohydrates are better for you than simple carbohydrates, what's often unclear is how the two differ, and why the differences between the two affect your health.

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Simple carbohydrates

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Corn is a tall annual cereal grass (Zea mays) that is widely grown for its large elongated ears of starchy seeds. The seeds, which are also known as corn, are used as food for humans and livestock and as a source of biofuel and can be processed into a wide range of useful chemicals.

Maize, also known as corn, is a cereal grain first domesticated by indigenous peoples in southern Mexico about 10,000 years ago. The leafy stalk of the plant produces pollen inflorescences and separate ovuliferous inflorescences called ears that... Wikipedia

Scientific name : Zea mays

Higher classification : Corn

Dec 5, 2018 · corn. Watch later. Share. Copy link. Info. Shopping. Tap to unmute. If playback doesn't begin ...Duration: 0:42 Posted: Dec 5, 2018

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Please click here if you are not redirected within a few seconds. Corn is a tall annual cereal grass (Zea mays) that is widely grown for its large elongated ears of starchy seeds. The seeds, which are also known as corn, are used as food for humans and livestock and as a source of biofuel and can be processed into a wide range of useful chemicals.