Competitive young athletes are under increasing pressure to play only one sport year round, but such specialization could increase the risk of injuries, a new study has found.
Many of our necessary nutrients come from the world around us and vitamins and minerals are no exclusion. Minerals can be found in the earth and all of the vitamins that we require come from the plants and animals that walk about. Using these nutrients from around our world, we keep our body’s functioning properly and in good order. Some people take multi-vitamins to help ensure that they receive these nutrients, but what is fascinating is that they can also be found in many of the foods we already eat. Take a look at some of the common vitamins and minerals, their sources, and why they are to vital to our body’s processes:
While this list may seem long, it is not exhaustive and there are many more vitamins and minerals along with their sources and recommended amounts listed here for more information.
Antioxidants are super powerful nutrients in our foods that help keep our bodies in tip top shape. They help the body protect and repair itself from what we call “free radicals” and the damage that they do to our bodies. Byproducts of our metabolic processes, free radicals wreak havoc on the body’s delicate functions and can decimate our immune system as well as cause other damage that can lead to premature disease.
Instead of relying on a daily supplement to only provide your day’s worth of antioxidants, because you will probably miss out on some that you need, here’s a list of some foods that are packed with antioxidants:
Looking to do some more research? Check out WebMD’s great compilation of information.
Protein is quite literally what builds us. It is what is used to make your hair, skin, nails, and all of your insides that you can’t see.
Protein is a molecule that is comprised of some combination of 9 amino acid chains. To help keep us in tip top shape, we need to make sure that we consume all 9 amino acids for our body’s use, however, not every protein source contains all nine! But don’t fear, there are ways that you can combine everyday foods to make sure you get all 9 amino acids (what we call a complete protein).
Fats are another macronutrient that have been getting a bad rap, but the truth is fat is another necessary part of a healthy diet. Not only are they a vital source of energy, but they also help develop structures in the body and assist in the absorption of certain vitamins.
However, the fat in a cheese burger is not the same as the fat in the avocado and they have different effects on our bodies. This helps to show the four main types of fats:
While eating a small amount of the “More Harmful Fats” is not detrimental, it is important that we try our best to fill a majority of our diet’s fats with monounsaturated and polyunsaturated fats.
To find out more, check out choosemyplate.gov and learn about your "daily allowance" of fats.
As of late, carbohydrates have been getting a bad rap. And with all of the low-carb diets out there, they almost seem like the enemy. But, carbs aren’t just something we can eliminate without consequences like low energy and certain nutrient deficiencies. As a main source of energy for our bodies and responsible for important functions in our muscles and organs, carbohydrates are a vital part of our diet.
But there’s a catch! There’s are three different types of carbohydrates and they are not created equally!
The best types of carbohydrates are complex carbs or dietary fiber. These can be found in whole grain products, fresh fruits and vegetables, as well as nuts and legumes. What’s great about these is that they take a longer to digest keeping you full longer and help maintain the digestive keep things “regular”.
The other type of carbohydrates are simple carbs which can be found in processed/refined grains like white flours and refined sugars. While they help to provide a quick boost of energy, they also can cause spikes in blood pressure and leave you feeling hungry.
Here’s a quick cheat sheet to help you know what type of carbs you’re eating:
Total Body Toning Printable! Pilates Bootcamp.
Print this and take it with you to the gym when you don’t have YouTube!
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