contains lots of fiber, potassium, vitamin C, and vitamin A. Broccoli also contains sulforaphane, a compound that boosts the body’s protective enzymes. ● Grapefruit : Grapefruit has a water content of 90.5%, and compounds in the fruit help fight fat, lower cholesterol, and stabilize blood sugar. ● Baby carrots : Baby carrots contain more water content than their full-size counterparts. Baby carrots are 90.4% water content, while the larger carrots come in at 88.3% water. They are also loaded with vitamin A, a boon to your eyesight. ● Cantaloupe : Cantaloupe has a high-water content of 90.2%, and this fruit is also loaded with vitamins A and C. Just one quarter of this melon will supply 100% of the recommended daily intake of these vitamins. The plus side of having dehydrated skin as opposed to genetically dry skin, dehydration is easily combated. However, Macro means big . Macronutrients are your big nutrients – the proteins, carbohydrates, and healthy fats that are the building blocks of every nutrition plan . These should comprise the larger part of your daily diet. Micronutrients are needed in smaller amounts. These are the vitamins, minerals, antioxidants and so on, essential to a healthy diet. Micronutrients combine with the macronutrients to create energy, maintain metabolism levels and cellular function, and aid in physical and mental well-being. While all foods contain some amount of macronutrients, not all foods contain micronutrients. Diets that are high in processed foods tend to be deficient in the valuable micronutrients. The best, and easiest, way to ensure enough micronutrients in the diet is to make sure the diet is rich in fresh vegetables and fruits. Vitamins are important to include in every diet, as they are necessary for energy production, immune function, blood clotting, and other important functions. Minerals aid in growth, bone health, and fluid balance, as well as other functions. The difference between vitamins and minerals is their composition: Vitamins are organic compounds made by plants and animals which can be broken down by heat, acid, or air. Minerals are inorganic, and exist in soil or water. Minerals, unlike vitamins, cannot be broken down. Vitamins and minerals can be divided into four categories: ● Water-soluble vitamins : Water-soluble vitamins will dissolve in water. The majority of vitamins are water soluble. These are not easily stored by your body, and flush out with urine. ● Fat soluble vitamins : Fat soluble vitamins do not dissolve in water. The body has the easiest time absorbing them when they are consumed along with a healthy fat. Fat soluble vitamins are stored in the liver and fatty tissues until needed. ● Macrominerals : Macrominerals are needed in larger amounts than trace minerals. They each play very specific roles in the body. ● Trace minerals : Trace minerals are needed in smaller amounts than the macrominerals but are still a vital part of a healthy diet. The Water-Soluble Vitamins are: ● Vitamin B1 (thiamine) : Helps convert nutrients into energy. Recommended daily allowance: 1.1 – 1.2 mg. Can be found in whole grains, meat, and fish. ● Vitamin B2 (riboflavin) : Needed for energy production, cell function, and fat metabolism. Recommended daily allowance: 1.1-1.3 mg. Found in organ meats, eggs, and whole milk. ● Vitamin B3 (niacin) : Niacin drives the production of energy from food. Recommended daily allowance: 14-16 mg. Can be found in leafy greens, meat, salmon, and beans. ● Vitamin B5 (pantothenic acid) : Necessary for fatty acid synthesis. Recommended daily allowance: 5 mg. Found in avocados, tuna, mushrooms, and organ meats. ● Vitamin B6 (pyridoxine) : Helps the body to release sugar from stored carbohydrates, to create both energy and red
dehydration is a dangerous, although common, condition, and in its more severe forms can cause serious problems. Everyone should make sure that they are not only drinking the recommended eight glasses of water daily but should also be adding the water-rich fruits and vegetables to their daily diet. Dehydration is damaging to the skin, the body, and the brain. Side-effects of severe dehydration are not only serious, but they can also be fatal. Caffeinated drinks are diuretic – so rather than adding to the daily doses of water that are crucial to remain healthy, they cause the body to lose its supply of water. Sodas and other sugary drinks are not substitutes for water; if the client is craving something with a little more punch than plain water, they’re better off opting for adding fruits, cucumbers, or lemon wedges to their plain water, or enjoying any of the many varieties of sparkling and flavored waters that are easily available.
MACRONUTRIENTS AND MICRONUTRIENTS
blood cells. Recommended daily allowance: 1.3 mg. Can be found in potatoes, fish, carrots, and milk. ● Vitamin B7 (biotin) : Helps with metabolizing fatty acids, amino acids, and glucose. Recommended daily allowance: 30 mcg. Found in eggs, almonds, spinach, and sweet potatoes. ● Vitamin B9 (folate) : Folate is vital for cell division. Recommended daily allowance: 400 mg. Found in asparagus, spinach, beef, liver, and black-eyed peas. ● Vitamin B12 (cobalamin) : Crucial for red blood cell formation. Also aids in nervous system and brain function. Recommended daily allowance: 2.4 mcg. Can be found in fish, clams, and meat. ● Vitamin C (ascorbic acid) : Required for the creation of collagen (the main protein of the skin). Aids in creating neurotransmitters. Recommended daily allowance: 75-90 mg. Can be found in citrus fruits, bell peppers, and Brussels sprouts. The Fat-Soluble Vitamins are: ● Vitamin A : Vital to vision and organ functions. Recommended daily allowance: 700- 900 mcg. Can be found in liver, dairy, fish, sweet potatoes, carrots, and spinach. ● Vitamin D : Necessary for healthy immune functioning. Assists in bone growth and calcium absorption. Recommended daily allowance: 600-800 IU. Vitamin D can be obtained from sitting in the sunlight. Food sources include fish oil and milk. ● Vitamin E : Vitamin E is an antioxidant that protects the skin and other cells from damage . It also aids in having a healthy immune system. Recommended daily allowance in 15mg. Vitamin E can be obtained from sunflower seeds, wheat germ, and almonds. ● Vitamin K : Vitamin K is necessary for both proper bone development and blood clotting. Recommended daily allowance: 90-120 mcg. Can be obtained from leafy greens, pumpkin, and soybeans. Macrominerals are needed in larger amounts than the trace minerals. The macrominerals are: ● Calcium : Calcium aids in muscle function, blood vessel contraction, and the formation and function of teeth and bones. Recommended daily allowance: 2,000-2,500 mg. Good sources are milk and milk products (such as cheese, yogurt, etc.), leafy greens, and broccoli. ● Phosphorus : Phosphorus is part of bone and cell membrane structure. Recommended daily allowance: 700 mg. Can be found in yogurt, turkey, and salmon. ● Magnesium : Magnesium assists with over 300 enzyme reactions. It is an important aid in regulating blood pressure. Recommended daily allowance: 310-420 mg. Can be found in almonds, cashews, and black beans. ● Sodium : Sodium is an important electrolyte that aids in maintaining blood pressure and fluid balance. Recommended daily allowance: 2,300 mg. Sodium is in salt, and most processed and canned foods. ● Chloride : Chloride is used to create digestive juices. It also helps maintain fluid balance. Recommended daily allowance:
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