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Nutrition and Healthy Eating

Nutrition and healthy eating remain such a relevant and recurrent topic of discussion. What foods are healthy and what foods are not? Some part of my brain wants to scream that if it's unprocessed food, then it must be all good for something and someone. So, I suppose the next question to ask yourself is, “which foods are good for by body?” We are not created biochemically equal and for some of us getting the right balance may be quite challenging. Nonetheless, we begin with the basics. A combination of essential macronutrients and micronutrients are important for proper body functioning.

Macronutrients

Nutrient

Sources

Function

RDA or AI (adults > 19 years)

Vitamin A

Retinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach)

proper vision and organ function

700–900 mcg

Vitamin D

Sunlight, fish oil, milk

promotes proper immune function and assists in calcium absorption and bone growth 

600–800 IU

Vitamin E

Sunflower seeds, wheat germ, almonds

Assists immune function and acts as an antioxidant that protects cells from damage

15 mg

Vitamin K

Leafy greens, soybeans, pumpkin

Required for blood clotting and proper bone development.

90-120 mcg

Vitamin B1 (thiamine)

Whole grains, meat, fish

Helps convert nutrients into energy

1.1–1.2 mg

Vitamin B2 (riboflavin)

Organ meats, eggs, milk

Necessary for energy production, cell function and fat metabolism

1.1–1.3 mg

Vitamin B3 (niacin)

Meat, salmon, leafy greens, beans

Drives the production of energy from food

14–16 mg

Vitamin B5 (pantothenic acid)

Organ meats, mushrooms, tuna, avocado

Necessary for fatty acid synthesis

5 mg

Vitamin B6 (pyridoxine)

Fish, milk, carrots, potatoes

Helps your body release sugar from stored carbohydrates for energy and create red blood cells

1.3 mg

Vitamin B7 (biotin)

Eggs, almonds, spinach, sweet potatoes

plays a role in the metabolism of fatty acids, amino acids and glucose

30 mcg

Vitamin B9 (folate)

Beef, liver, black-eyed peas, spinach, asparagus

Important for proper cell division

400 mcg

Vitamin B12 (cobalamin)

Clams, fish, meat

Necessary for red blood cell formation and proper nervous system and brain function

2.4 mcg

Vitamin C (ascorbic acid)

Citrus fruits, bell peppers, Brussels sprouts

Required for the creation of neurotransmitters and collagen, the main protein in your skin

75–90 mg

Micronutrients

Nutrient

Sources

Function

RDA or AI (adults > 19 years)

Calcium

Milk products, leafy greens, broccoli

Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction.

2,000–2,500 m

Phosphorus

Salmon, yogurt, turkey

Part of bone and cell membrane structure

700 mg

Magnesium

Almonds, cashews, black beans

Assists with over 300 enzyme reactions, including regulation of blood pressure 

310–420 mg

Sodium

Salt, processed foods, canned soup

Electrolyte that aids fluid balance and maintenance of blood pressure

2,300 mg

Chloride

Seaweed, salt, celery

Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices

1,800–2,300 mg

Potassium

Lentils, acorn squash, bananas

Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function

4,700 mg

Sulfur

Garlic, onions, Brussels sprouts, eggs, mineral water

Part of every living tissue and contained in the amino acids methionine and cysteine

None established

Trace Minerals

Nutrient

Sources

Function

RDA or AI (adults > 19 years)

Iron

Oysters, white beans, spinach

Helps provide oxygen to muscles and assists in the creation of certain hormone

8–18 mg

Manganese

Pineapple, pecans, peanuts

Assists in carbohydrate, amino acid and cholesterol metabolism

1.8–2.3 mg

Copper

Liver, crabs, cashews

Required for connective tissue formation, as well as normal brain and nervous system function 

900 mcg

Zinc

Oysters, crab, chickpeas

Necessary for normal growth, immune function and wound healing

8–11 mg

Iodine

Seaweed, cod, yogurt, seamoss

Assists in thyroid regulation

150 mcg

Fluoride

Fruit juice, water, crab

Necessary for the development of bones and teeth.

3–4 mg

Selenium

Brazil nuts, sardines, ham

Important for thyroid health, reproduction and defense against oxidative damage 

55 mcg

Now that you know a little more about certain foods and their components, we can begin tailoring what a balanced diet may look like. Also, we may be able to address some deficiencies. Before we get into the crocks of the matter, let's tell you what foods you should avoid like the plague or be cautious with their intake.

Dump it list:

  • Sugar
  • Soda
  • Cereal 
  • Pasta
  • Bread
  • Minute rice
  • Trans fat (ramen noodles, margarine, soup cups, packaged baked goods, non-dairy creamers, cake mixes, chips, cookies, fried foods from most fast food restaurants)
  • Processed meats- hot dogs, deli meat, bacon, salami, sausages, cured meat, anything with added chemicals or salt.
  • Excessive omega 6- corn, canola, soybean oil.

 

 

 

Stay tuned!

In upcoming editions, we will address the different types of diets:

 

  • Diets according to body types
  • Diets according to age groups
  • Diets according to gender
  • Pregnancy
  • Disease prevention using diets.
  • Disease management using diets.
  • Dieting on a budget
  • Intermittent Fasting

For personalized nutritional plans, please contact us for more information.
I wish everyone health.

Kindest Regards
Dr José.

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