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10 Life-Changing Reasons to Drink More Water

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10 Life-Changing Reasons to Drink More Water

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Water

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Has it occurred to you today that you are thirsty? Guess what - by the time you experience the sensation of the thirst, you are already dehydrated. That thirst is your body calling for re-hydration.

So, really, what does this mean? Why should we drink more water?

Your body is composed of roughly 60% water. That means when we are dehydrated - and most of us spend our days constantly dehydrated to some degree - we are affecting the performance of the majority of our body. Nearly all of our systems do not function as well without the proper water intake.

1. If you don't drink water, you will die. It's that important. Depending on our environment, we can live only a few days without water - maybe a week. We can live much longer without food. For most of us, we should prioritize the consumption of water far more than we currently do.

2. Prevent cancer. Yes, that's right - various research says staying hydrated can reduce risk of colon cancer by 45%, bladder cancer by 50%, and possibly reduce breast cancer risk as well.

3. Be less cranky. Research says dehydration can affect your mood and make you grumpy and confused. Think clearer and be happier by drinking more water.

4. Perform better. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue! Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.

5. Lose weight. Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss.

6. Have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage's absorption of water.

7. Flush out waste and bacteria. Our digestive system needs water to function properly. Waste is flushed out in the form of urine and sweat. If we don't drink water, we don't flush out waste and it collects in our body causing a myriad of problems. Also combined with fiber, water can cure constipation.

8. Prevent headaches. Sometimes headaches can be caused by dehydration, so drinking water can prevent or alleviate that nasty head pain. Next time your head hurts, try drinking water.

9. Make your skin glow. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the color and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do it's job of regulating the body's temperature through sweating.

10. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body's transportation system and when we are dehydrated things just can't get around as well.

Quick rules of thumb for drinking water:

Drink half your bodyweight in ounces of water (if you weight 160lbs, drink 80oz of water each day).

Carry a bottle everywhere with you as a reminder to keep drinking.

Eat raw fruits and vegetables - they are dense in water. You can get water from food, not just from beverages.

Drink water and other fluids until you urinate frequently and with light color.

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10 Life-Changing Reasons to Drink More Water

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Has it occurred to you today that you are thirsty? Guess what - by the time you experience the sensation of the thirst, you are already dehydrated. That thirst is your body calling for re-hydration. So, really, what does this mean? Why should we drink more water?

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The kidney relies on adequate water intake. Water is needed by all the cells and organs in the body in order for them to function properly. During normal everyday functioning, water is lost by the body, and it needs to be replaced. For women, an adequate intake is 9 cups. For men, an adequate amount is 13 cups.

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Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day.

Around 60 percent of the body is made up of water, and around 71 percent of the planet's surface is covered by water.

Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people's lists of priorities.

Fast facts on drinking water

Adult humans are 60 percent water, and our blood is 90 percent water.

There is no universally agreed quantity of water that must be consumed daily.

Water is essential for the kidneys to function.

When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.

Drinking water instead of soda can help with weight loss.

In a CDC questionnaire, 7 percent of respondents reported drinking no water at all daily.

Benefits

The Institute of Medicine recommends that men achieve a daily fluid intake of around 3 liters and that women take in 2.2 liters.

To function properly, all the cells and organs of the body need water.

It is also needed to:

lubricate the joints

form saliva

deliver oxygen throughout the body

cushion the brain, spinal cord, and other sensitive tissues

regulate body temperature

produce hormones and neurotransmitters

help food pass through the intestines

flush body waste

Some of the water required by the body is obtained through foods with a high water content, such as soups, tomatoes, oranges, but most come through drinking water and other beverages.

During everyday functioning, water is lost by the body, and this needs to be replaced. We notice that we lose water through activities such as sweating and urination, but water is lost even when breathing.

Drinking water, whether from the tap or a bottle, is the best source of fluid for the body.

Milk and juices are also good sources of fluid, but beverages containing alcohol and caffeine, such as soft drinks, coffee, and beer, are not ideal because they often contain empty calories. Drinking water instead of soda can help with weight loss.

It was previously thought that caffeinated beverages had diuretic properties, meaning that they cause the body to release water. However, studies show that fluid loss because of caffeinated drinks is minimal.

Recommended intake

The amount of water needed each day varies from person to person, depending on how active they are, how much they sweat, and so on.

There is no universally agreed amount of water that must be consumed daily, but there is general agreement on what a healthy amount is.

According to the U.S. National Academies of Sciences, Engineering, and Medicine, the average recommended daily intake of water from both food and drink is:

This would be around 15.5 cups for men and just over 11 cups for women. However, around 80 percent of this should come from drinks, including water, and the rest will be from food.

This means that:

Men should drink around 100 ounces, or 12.5 cups of fluid

Women should drink around 73 ounces, or just over 9 cups

Many people will have heard the phrase, "drink eight 8-ounce glasses of water a day."

This is a little less than the National Academies' recommendation for women, but "8 by 8" is an easy-to-remember amount that can put people on the right track. Remember, all non-alcoholic fluid counts towards this recommendation.

Kidney damage

The kidneys play a key role in keeping the body healthy.

Water helps dissolve minerals and nutrients, making them more accessible to the body. It also helps remove waste products. These two functions make water vital to the kidneys.

Every day, the kidneys filter around 120-150 quarts of fluid.

Of these, approximately 1-2 quarts are removed from the body in the form of urine, and the rest is recovered by the bloodstream.

Water is essential for the kidneys to function.

If the kidneys do not function properly, waste products and excess fluid can build up inside the body.

Untreated, chronic kidney disease can lead to kidney failure. The organs stop working, and either dialysis or kidney transplantation is required.

Urinary tract infections (UTIs) are the second most common type of infection in the body. They account for around 8.1 million visits to health care providers in the U.S. every year.

If infections spread to the upper urinary tract, including the kidneys, permanent damage can result. Sudden, or acute, kidney infections can be life-threatening, particularly if septicemia occurs.

Drinking plenty of water is a simple way to reduce the risk of developing a UTI and to help treat an existing UTI.

Kidney stones interfere with how the kidneys work. When present, can complicate UTIs. These complicated UTIs tend to require longer periods of antibiotics to treat them, typically lasting 7 to 14 days.

The leading cause of kidney stones is a lack of water. People who report them often do not drink the recommended daily amount of water. Kidney stones may also increase the risk of chronic kidney disease.

In November 2014, the American College of Physicians issued new guidelines for people who have previously developed kidney stones. The guidelines state that increasing fluid intake to enable 2 liters of urination a day could decrease the risk of stone recurrence by at least half with no side effects.

Dehydration happens if we use and lose more water than the body takes in. It can lead to an imbalance in the body's electrolytes. Electrolytes, such as potassium, phosphate, and sodium, help carry electrical signals between cells. The kidneys keep the levels of electrolytes in the body stable when they function properly.

When the kidneys are unable to maintain a balance in the levels of electrolytes, these electrical signals become mixed up. This can lead to seizures, involving involuntary muscle movements and loss of consciousness.

In severe cases, dehydration can lead to kidney failure, which can be life-threatening. Possible complications of chronic kidney failure include anemia, damage to the central nervous system, heart failure, and a compromised immune system.

Effects

Not just the kidneys are affected by a lack of water.

Here are a few of the other negative consequences of dehydration:

Blood is more than 90 percent water. A lack of water can cause blood to become thicker, increasing blood pressure.

When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.

The skin can become more vulnerable to skin disorders and premature wrinkling.

The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.

Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints' shock-absorbing ability, leading to joint pain.

Dehydration can affect brain structure and function. Prolonged dehydration can lead to problems with thinking and reasoning.

Facts

Here are some facts about water:

Babies and children have a higher percentage of water than adults. When babies are born, they are about 78 percent water, but this falls to 65 percent by the age of 1 year.

Fatty tissue has less water than lean tissue.

Men have more water than women, as a percentage.

Do we drink enough water?

A study carried out by the Centers for Disease Control and Prevention (CDC) in 2013 analyzed data from the National Cancer Institute's 2007 Food Attitudes and Behaviors Survey.

Out of a sample of 3,397 adults, the researchers found:

A recent study conducted by the CDC suggested that many people in the U.S. may not be drinking enough water.

7 percent of adults reported no daily consumption of drinking water

36 percent of adults reported drinking 1-3 cups of drinking water a day

35 percent of adults reported drinking 4-7 cups of drinking water a day

22 percent of adults reported drinking 8 cups or more a day

People were more likely to drink less than 4 cups of drinking water daily if they consumed 1 cup or less of fruits or vegetables a day.

The study only measured the intake of drinking water. While fluid can be gained from other beverages, water is the ideal source of fluid because it is calorie-free, caffeine-free, and alcohol-free.

Seven percent of respondents reported drinking no water at all daily, and those who drank a low volume of water also consumed less fruit and vegetables. This suggests that a certain number of people are risking their health by not getting enough fluid.

Even if the respondents reporting low levels of water intake were obtaining enough fluid, it is likely that they would be obtaining it from sources that could potentially compromise their health in other ways.

"The biologic requirement for water may be met with plain water or via foods and other beverages," write the study authors. "Results from previous epidemiologic studies indicate that water intake may be inversely related to volume of calorically sweetened beverages and other fluid intake."

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Benefits of drinking water: Recommended intake, uses, and facts

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Drinking water is often overlooked as a necessary part of staying healthy. The body and blood are largely made of water, and so we need a lot of fluid to function. Consequences of not drinking enough include urinary infections and kidney stones. Find out here how drinking enough water helps the body function.

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Water

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Water

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Water

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Water

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Water

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Vitamins

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Everything You Need To Know About Vitamins

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Everything You Need To Know About Vitamins

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Pregnant women or women who is looking to be pregnant in the future should take a lot more of Folate. As you age, you should take supplements for B12. Taking an over the counter supplement is a good idea. Some people take large amounts of supplements to prevent illness and disease but that is bad for you. You can have too much Vitamins in your body. Using supplements as therapy should be done only with the doctor's guidance.

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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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Vitamin B

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Vitamin K

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Vitamin C

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Vitamin D

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Vitamin A

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Know Your Teeth - Why Are Minerals and Nutrients Important For Oral Health? 

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Know Your Teeth - Why Are Minerals and Nutrients Important For Oral Health? 

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Minerals

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Minerals and Trace Minerals Missing In The American Diet

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Minerals and Trace Minerals Missing In The American Diet

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Minerals

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The importance of minerals in the diet was brought home to me years ago in the form of an animal study on the effects on serum cholesterol of dietary magnesium in diets that included either butter or polyunsaturated fat in the form of corn oil margarine. Pigs were chosen because their gastrointestinal tracts are very similar to those of humans and they respond to dietary factors similarly, as well. The surprising finding was that the level of dietary magnesium was more significant to plasma total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C) and high-density lipoprotein cholesterol (HDL-C) levels than was butter or margarine. When the intake of magnesium was increased substantially (doubled) beyond what was assumed to be an adequate amount for pigs, there no longer was any difference in serum levels of blood lipids between animals ingesting the two different fats. ¹ The meaning of the study was clear. Mammals possess enzymes known as desaturases and these mineral-dependent enzymes are sufficient to control serum lipids within "normal" ranges. Helping the body to handle fats is merely one of the vast number of roles played by dietary minerals and trace minerals.

Reduced Dietary Intake of Minerals

Unfortunately for us as Americans, not only do we generally not like to eat foods that are mineral rich, but also farming practices in the U.S. have reduced dramatically the vitamin and mineral content of common foods. For instance, according to the Nutrition Security Institute, an apple with its skin in 1914 might have supplied 28.9 mg magnesium whereas the same apple in 1992 supplied only 5 mg magnesium, a decline of almost 83 percent with declines continuing to the present day. Numerous researchers who have attempted to trace back the quality of our food versus earlier times have come up with similar findings. Nutrient declines on the order of 80 percent probably are not true across the board, but declines in the 20 to 40 percent range for many nutrients, especially minerals, may well be accurate. The costs of this undernutrition are huge. For instance, just this year Harvard researchers performing a metaanalysis of past magnesium studies found that Americans' insufficient ingestion of magnesium (only 20 to 30 percent of us consume adequate magnesium) may account for 22 percent of risk of ischemic heart disease (IHD). Researchers also found that every 0.2 mmol/L increment increase in circulating magnesium was associated with a 30 percent lower risk of cardiovascular disease. ² There are vocal statin critics who point out that these benefits are far better than can be expected with statin use. ³

A second issue that often comes up with minerals is the wrong attribution of benefits. Calcium versus magnesium is a good place to start. A number of epidemiological studies have suggested that calcium may protect against colorectal cancer. However, high calcium levels inhibit the absorption of magnesium. Moreover, according to Qi Dai, MD, PhD, and co-workers at Vanderbilt University, Americans have high calcium intake, but also a high incidence of colorectal cancer. "If calcium levels were involved alone, you'd expect the opposite direction. There may be something about these two factors combined-the ratio of one to the other-that might be at play," said Dai. In his studies in those who had had this cancer, in individuals whose baseline calcium-to-magnesium ratio was low, there was a 32 percent reduced risk of recurrence compared with those whose baseline was high. ⁴ In other words, we Americans may be consuming too much calcium and, in the process, reducing the bioavailability of magnesium from diet and supplements.

What About Trace Minerals?

Calcium, magnesium and phosphorus are considered to be the macro-minerals. The trace minerals include iron, zinc, iodine, copper, selenium, manganese, fluoride, chromium and molybdenum. Silicon currently has an indeterminate status, with some important researchers arguing that this element is essential. Chloride, sodium and potassium are classified as electrolytes. Although we tend to think of minerals in conjunction with the body's structural components, chiefly the bones, in fact, minerals are key to catalyzing hundreds of biochemical reactions involving proteins, carbohydrates and fats. Several key antioxidant enzymes produced by the body require the presence of trace minerals, such as copper, zinc and manganese. ⁵ A very large number of other minerals and trace elements, such as boron and vanadium, exist that may be said to influence human physiology. Note that many companies use trace "element" and trace "mineral" interchangeably. However, an element is member of the small number of different atoms that make up all matter; a mineral is a homogeneous inorganic substance, not necessarily a pure element, with a particular crystalline structure.

Common Uses and Dosages of Trace Minerals

Trace minerals often are essential for the body's efficient use of the macrominerals. Therefore, boron and silicon are added to supplements for bone health because boron and silicon assist in the utilization of calcium. 6,7 Silicon is similarly important for the production of cartilage, hence for the health of the joints. 8,9 Zinc, copper and manganese are involved in the body's production of the antioxidant superoxide dismutase (SOD) and selenium is important for the production of the antioxidant glutathione. Chromium and vanadium have been shown to aid in the regulation of blood sugar levels. In the case of chromium, binding the mineral to organic ligands such as niacin or citrate much improves this effect. More generally, trace elements are said to be important for bone and joint health, to control of electrolyte and fluid balances, support the health of the skin and hair, aid in the assimilation of calcium, protect cardiovascular and general circulatory health, and improve immune functioning. Dosages depend on each particular trace element and generally range from the micrograms to no more than 30 milligrams.

Some trace mineral sources are very high in sodium, an element that few Americans need more of in their diets. Similarly, many "natural" trace mineral sources, especially colloidal minerals and mined sediments, "naturally" have undesirable levels of aluminum, arsenic, barium, cadmium, lead and thallium. Therefore, it is necessary to look for an indication of heavy and toxic mineral content in trace mineral products.

Information continues to accumulate on the relation between the intake of trace elements and cancer. For instance, a Japanese study suggests that a slightly higher intake of zinc and selenium protects against gastric cancer. ¹⁰

Absorption Issues
Some trace mineral sources, such as concentrates from the Great Salt Lake, improve digestion. However, mineral clays and other mined sources depend heavily on the body's own production of hydrochloric acid for assimilation. Similarly, plant and "gel" sources of silicon are controversial in terms of the quality of assimilation. Trace minerals are usually best taken with meals for this reason.

Another point of contention is "colloidal" versus other mineral forms. By definition, colloidal minerals are actually suspended in their liquid carriers (it makes no sense to speak of "dry" colloidals). Expert opinion is that the assimilation of minerals requires that these either be in ionic form or attached to a carrier which itself readily crosses the gut lumen into the blood stream.

Consumers should keep in mind that more is not always better with trace elements. Too much selenium, for example, reduces the antioxidant activity of glutathione. ¹¹ Similarly, too much fluorine increases cancer risks. ¹² Finally, be aware of the fact that there are important ratios between minerals, such as between the intake of zinc and copper that need to be maintained. For instance, too much copper suppresses zinc levels and vice versa.

Endnotes:
1. Kummerow FA, Wasowicz E, Smith T, Yoss NL, Thiel J. "Plasma lipid physical properties in swine fed margarine or butter in relation to dietary magnesium intake." J Am Coll Nutr. 1993 Apr;12(2):125-32.

2. Del Gobbo LC, Imamura F, Wu JH, de Oliveira Otto MC, Chiuve SE, Mozaffarian D. "Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and metaanalysis of prospective studies." Am J Clin Nutr. 2013 May 29. [Epub ahead of print]

3. Seneff S. "How Statins Really Work Explains Why They Don't Really Work." March 11, 2011; This email address is being protected from spambots. You need JavaScript enabled to view it.; http:// people.csail.mit.edu/seneff http://people.csail.mit.edu/seneff/why_statins_dont_really_work.html

4. Q Dai, J Bar. "Magnesium, calcium, and colorectal adenoma recurrence: Results from a randomized trial." Seventh Annual American Association for Cancer Research International Conference on Frontiers in Cancer Prevention Research Abstract A62. 2008.

5. National Research Council of the National Academy of Sciences. "Recommended Dietary Allowances." 10th Edition. Washington, D.C.: National Academy Press, 1989.

6. Schaafsma A, de Vries PJ, Saris WH. Delay of natural bone loss by higher intakes of specific minerals and vitamins. Crit Rev Food Sci Nutr. 2001 May;41(4):225-49.

7. Jugdaohsingh R, Tucker KL, Kiel DP, Qiao N, Powell JJ. "Silicon uptake is a major dietary determinant of bone mineral density (BMD) in men and pre-menopausal women of the Framingham Offspring Cohort." Bone 2003 May;32,:S192.

8. Reffitt DM, Ogston N, Jugdaohsingh R, Cheung HF, Evans BA, Thompson RP, Powell JJ, Hampson GN. "Orthosilicic acid stimulates collagen type 1 synthesis and osteoblastic differentiation in human osteoblast-like cells in vitro." Bone. 2003 Feb;32(2):127-35.

9. Schwarz K. "A bound form of silicon in glycosaminoglycans and polyuronides." Proc Natl Acad Sci USA. 1973 May;70(5):1608-12.

10. Nakaji S, Fukuda S, et al. "Relationship between mineral and trace element concentrations in drinking water and gastric cancer mortality in Japan." Nutr Cancer. 2001;40(2):99-102.

11. Gan L, Liu Q, Xu HB, Zhu YS, Yang XL. "Effects of selenium overexposure on glutathione peroxidase and thioredoxin reductase gene expressions and activities." Biol Trace Elem Res. 2002 Nov;89(2):165-75.

12. Tohyama E. "Relationship between fluoride concentration in drinking water and mortality rate from uterine cancer in Okinawa prefecture, Japan." J Epidemiol. 1996 Dec;6(4):184-91. Erratum in: J Epidemiol 1997 Sep;7(3):184.

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importance of trace minerals in our diets

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Minerals and Trace Minerals Missing in the American Diet

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The importance of minerals in the diet was brought home to me years ago in the form of an animal study on the effects on serum cholesterol of dietary magnesium in diets that included either butter or polyunsaturated fat in the form of corn oil margarine.

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Copper

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Zinc

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Iron

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Potassium

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Calcium

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Protein

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Protein is found in your hair, skin, muscles, bones, and throughout your whole body. The recommended amount of protein daily is 46 grams. Animal sources of protein give us all the amino acids we need. Vegetarians need to be aware about this. They need to eat a variety of protein.

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Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think. Learn the basics about protein and shaping your diet with he...

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Complete protein

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Incomplete protein

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Complete protein

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Incomplete protein

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Complete protein

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Are Fats Good For You? How Much Fat Should I Eat? 

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Are Fats Good For You? How Much Fat Should I Eat? 

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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 fats can wreck your diet and can cause major health problems. The good kind of fats protect your brain and heart. Not all fats are bad for you. You need fats in your body. The human brain is nearly 60% fat.

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Choosing Healthy Fats: The Good, the Bad, and the Power of Omega-3s

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Everything you need to know about dietary fat, including how to include more healthy fats in your diet.

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Saturated fat

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Monounsaturated fat

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Trans fat

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Unsaturated fat

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Saturated fat

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Simple Carbohydrates

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Complex Carbohydrates

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The amount of carbohydrates is less important than the type of carbohydrate. It's important to eat carbohydrates from healthy food. The most common and abundant forms are sugars, fibers, and starches. Foods high in carbohydrates are an important part of a healthy diet.

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Carbohydrates: quality matters

What's most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet - high or low - is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries. ( 1)

Many people are confused about carbohydrates, but keep in mind that it's more important to eat carbohydrates from healthy foods than to follow a strict diet limiting or counting the number of grams of carbohydrates consumed.

What are carbohydrates?

Carbohydrates are found in a wide array of both healthy and unhealthy foods-bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:

The healthiest sources of carbohydrates-unprocessed or minimally processed whole grains, vegetables, fruits and beans-promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

The Healthy Eating Plate recommends filling most of your plate with healthy carbohydrates - with vegetables (except potatoes) and fruits taking up about half of your plate, and whole grains filling up about one fourth of your plate.
Try these tips for adding healthy carbohydrates to your diet:
1. Start the day with whole grains.
Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.

2. Use whole grain breads for lunch or snacks.
Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain -and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.

3. Also look beyond the bread aisle.
Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.

4. Choose whole fruit instead of juice.
An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.

5. Pass on potatoes, and instead bring on the beans.
Rather than fill up on potatoes - which have been found to promote weight gain - choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein.

References
1. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011;364:2392-404.
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Carbohydrates: quality matters What's most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet - high or l...

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Complex carbohydrates

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Carbohydrates

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Foods high in carbohydrates include breads, fruits and vegetables, as well as milk products.

Credit: Elena Schweitzer | Shutterstock

Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Though often maligned in trendy diets, carbohydrates - one of the basic food groups - are important to a healthy life.

"Carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy, or calories," said Paige Smathers, a Utah-based registered dietitian. The American Diabetes Association notes that carbohydrates are the body's main source of energy. They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen.

There are three macronutrients: carbohydrates, protein and fats, Smathers said. Macronutrients are essential for proper body functioning, and the body requires large amounts of them. All macronutrients must be obtained through diet; the body cannot produce macronutrients on its own.

The recommended daily amount (RDA) of carbs for adults is 135 grams, according to the National Institutes of Health (NIH); however, the NIH also recommends that everyone should have his or her own carbohydrate goal. Carb intake for most people should be between 45 and 65 percent of total calories. One gram of carbohydrates equals about 4 calories, so a diet of 1,800 calories per day would equal about 202 grams on the low end and 292 grams of carbs on the high end. However, people with diabetes should not eat more than 200 grams of carbs per day, while pregnant women need at least 175 grams.

Carbohydrates provide fuel for the central nervous system and energy for working muscles. They also prevent protein from being used as an energy source and enable fat metabolism, according to Iowa State University.

Also, "carbohydrates are important for brain function," Smathers said. They are an influence on "mood, memory, etc., as well as a quick energy source." In fact, the RDA of carbohydrates is based on the amount of carbs the brain needs to function.

Two recent studies published in PNAS have also linked carbs to decision-making. In the studies, people who ate a high-carbohydrate breakfast were less willing to share when playing the " ultimatum game" than those who ate high-protein breakfasts. Scientists speculate this may be caused by baseline dopamine levels, which are higher after eating carbohydrates. This doesn't mean carbs make you mean, but underscores the importance of a balanced diet.

Carbohydrates are classified as simple or complex, Smathers said. The difference between the two forms is the chemical structure and how quickly the sugar is absorbed and digested. Generally speaking, simple carbs are digested and absorbed more quickly and easily than complex carbs, according to the NIH.

Simple carbohydrates contain just one or two sugars, such as fructose (found in fruits) and galactose (found in milk products). These single sugars are called monosaccharides. Carbs with two sugars - such as sucrose (table sugar), lactose (from dairy) and maltose (found in beer and some vegetables) - are called disaccharides, according to the NIH.

Simple carbs are also in candy, soda and syrups. However, these foods are made with processed and refined sugars and do not have vitamins, minerals or fiber. They are called "empty calories" and can lead to weight gain, according to the NIH.

Complex carbohydrates (polysaccharides) have three or more sugars. They are often referred to as starchy foods and include beans, peas, lentils, peanuts, potatoes, corn, parsnips, whole-grain breads and cereals.

Smathers pointed out that, while all carbohydrates function as relatively quick energy sources, simple carbs cause bursts of energy much more quickly than complex carbs because of the quicker rate at which they are digested and absorbed. Simple carbs can lead to spikes in blood sugar levels and sugar highs, while complex carbs provide more sustained energy.

Studies have shown that replacing saturated fats with simple carbs, such as those in many processed foods, is associated with an increased risk of heart disease and type 2 diabetes.

Smathers offered the following advice: "It's best to focus on getting primarily complex carbs in your diet, including whole grains and vegetables."

In the body, carbs break down into smaller units of sugar, such as glucose and fructose, according to Iowa State University. The small intestine absorbs these smaller units, which then enter the bloodstream and travel to the liver. The liver converts all of these sugars into glucose, which is carried through the bloodstream - accompanied by insulin - and converted into energy for basic body functioning and physical activity.

If the glucose is not immediately needed for energy, the body can store up to 2,000 calories of it in the liver and skeletal muscles in the form of glycogen, according to Iowa State University. Once glycogen stores are full, carbs are stored as fat. If you have insufficient carbohydrate intake or stores, the body will consume protein for fuel. This is problematic because the body needs protein to make muscles. Using protein instead of carbohydrates for fuel also puts stress on the kidneys, leading to the passage of painful byproducts in the urine.

Fiber is essential to digestion. Fibers promote healthy bowel movements and decrease the risk of chronic diseases such as coronary heart disease and diabetes, according to the U.S. Department of Agriculture. However, unlike sugars and starches, fibers are not absorbed in the small intestine and are not converted to glucose. Instead, they pass into the large intestine relatively intact, where they are converted to hydrogen and carbon dioxide and fatty acids. The Institute of Medicine recommends that people consume 14 grams of fiber for every 1,000 calories. Sources of fiber include fruits, grains and vegetables, especially legumes.

Smathers pointed out that carbs are also found naturally in some forms of dairy and both starchy and nonstarchy vegetables. For example, nonstarchy vegetables like lettuces, kale, green beans, celery, carrots and broccoli all contain carbs. Starchy vegetables like potatoes and corn also contain carbohydrates, but in larger amounts. According to the American Diabetes Association, nonstarchy vegetables generally contain only about 5 grams of carbohydrates per cup of raw vegetables, and most of those carbs come from fiber.

Carbohydrates are found in foods you know are good for you (vegetables) and ones you know are not (doughnuts). This has led to the idea that some carbs are "good" and some are "bad." According to Healthy Geezer Fred Cicetti, carbs commonly considered bad include pastries, sodas, highly processed foods, white rice, white bread and other white-flour foods. These are foods with simple carbs. Bad carbs rarely have any nutritional value.

Carbs usually considered good are complex carbs, such as whole grains, fruits, vegetables, beans and legumes. These are not only processed more slowly, but they also contain a bounty of other nutrients.

The Pritikin Longevity Center offers this checklist for determining if a carbohydrate is "good" or "bad."

Good carbs are:

Low or moderate in calories

High in nutrients

Devoid of refined sugars and refined grains

High in naturally occurring fiber

Low in sodium

Low in saturated fat

Very low in, or devoid of, cholesterol and trans fats

Bad carbs are:

High in calories

Full of refined sugars, like corn syrup, white sugar, honey and fruit juices

High in refined grains like white flour

Low in many nutrients

Low in fiber

High in sodium

Sometimes high in saturated fat

Sometimes high in cholesterol and trans fats

Recently, nutritionists have said that it's not the type of carbohydrate, but rather the carb's glycemic index, that's important. The glycemic index measures how quickly and how much a carbohydrate raises blood sugar.

High-glycemic foods like pastries raise blood sugar highly and rapidly; low-glycemic foods raise it gently and to a lesser degree. Some research has linked high-glycemic foods with diabetes, obesity, heart disease and certain cancers, according to Harvard Medical School.

On the other hand, recent research suggests that following a low-glycemic diet may not actually be helpful. A 2014 study published in JAMA found that overweight adults eating a balanced diet did not see much additional improvement on a low-calorie, low-glycemic index diet. Scientists measured insulin sensitivity, systolic blood pressure, LDL cholesterol and HDL cholesterol and saw that the low-glycemic diet did not improve them. It did lower triglycerides.

The right kind of carbs can be incredibly good for you. Not only are they necessary for your health, but they carry a variety of added benefits.

Mental health

Carbohydrates may be important to mental health. A study published in 2009 in the journal JAMA Internal Medicine found that people on a high-fat, low-carb diet for a year had more anxiety, depression and anger than people on a low-fat, high-carb diet. Scientists suspect that carbohydrates help with the production of serotonin in the brain.

Carbs may help memory, too. A 2008 study at Tufts University had overweight women cut carbs entirely from their diets for one week. Then, they tested the women's cognitive skills, visual attention and spatial memory. The women on no-carb diets did worse than overweight women on low-calorie diets that contained a healthy amount of carbohydrates.

Weight loss

Though carbs are often blamed for weight gain, the right kind of carbs can actually help you lose and maintain a healthy weight. This happens because many good carbohydrates, especially whole grains and vegetables with skin, contain fiber. It is difficult to get sufficient fiber on a low-carb diet. Dietary fiber helps you to feel full, and generally comes in relatively low-calorie foods.

A study published in the Journal of Nutrition in 2009 followed middle-age women for 20 months and found that participants who ate more fiber lost weight, while those who decreased their fiber intake gained weight. Another recent study linked fat loss with low-fat diets, not low-carb ones.

While some studies have found that low-carb diets do help people lose weight, a meta analysis conducted in 2015 and published in The Lancet found that when viewed long term, low-fat and low-carb diets had similar success rates. People lost more weight early on while on low-carb diets but after a year they were all in similar places.

Good source of nutrients

Whole, unprocessed fruits and vegetables are well known for their nutrient content. Some are even considered superfoods because of it - and all of these leafy greens, bright sweet potatoes, juicy berries, tangy citruses and crunchy apples contain carbs.

One important, plentiful source of good carbs is whole grains. A large study published in 2010 in the Journal of the American Dietetic Association found that those eating the most whole grains had significantly higher amounts of fiber, energy and polyunsaturated fats, as well as all micronutrients (except vitamin B12 and sodium). An additional study, published in 2014 in the journal Critical Reviews in Food Science and Nutrition, found that whole grains contain antioxidants, which were previously thought to exist almost exclusively in fruits and vegetables.

Heart health

Fiber also helps to lower cholesterol, said Kelly Toups, a registered dietitian with the Whole Grains Council. The digestive process requires bile acids, which are made partly with cholesterol. As your digestion improves, the liver pulls cholesterol from the blood to create more bile acid, thereby reducing the amount of LDL, the "bad" cholesterol.

Toups referenced a study in the American Journal of Clinical Nutrition that looked at the effect of whole grains on patients taking cholesterol-lowering medications called statins. Those who ate more than 16 grams of whole grains daily had lower bad-cholesterol levels than those who took the statins without eating the whole grains.

Not getting enough carbs can cause problems. Without sufficient fuel, the body gets no energy. Additionally, without sufficient glucose, the central nervous system suffers, which may cause dizziness or mental and physical weakness, according to Iowa State University. A deficiency of glucose, or low blood sugar, is called hypoglycemia.

If the body has insufficient carbohydrate intake or stores, it will consume protein for fuel. This is problematic because the body needs protein to make muscles. Using protein for fuel instead of carbohydrates also puts stress on the kidneys, leading to the passage of painful byproducts in the urine, according to the University of Cincinnati.

People who don't consume enough carbohydrates may also suffer from insufficient fiber, which can cause digestive problems and constipation.

Additional resources

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Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Though often maligned in trendy diets, carbohydrates - one of the basic food groups - are important to a healthy life. "Carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy, or calories," said Paige Smathers, a Utah-based registered dietitian.

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Simple Carbohydrates

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Complex Carbohydrates