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Know Your Fats – Oils Benefits

All that we are aware of fats and oils is their weight gain ability. But, did you know that these fats and oils have many benefits too? Recommended dietary allowance (RDA) also says 20-30% of the whole diet should come from fat. Many oils have great taste due to their fortification. For instance Olive oil pairs very well with salads.

Let’s read more benefits:

  • Brain development: Fat provides the structural components not only of cell membranes in the brain but also of myelin, the fatty insulating sheath that surrounds each nerve fiber, enabling it to carry messages faster. Many pregnant women are asked to consume oil on a slightly higher side for the brain development of the child.
  • Vitamins absorptions: Fat-soluble vitamins A, D, E, and K are absorbed by the intestines to provide vitamins to the body.
  • Healthier skin: Right amount of fat intake decreases the chances of skin deficiencies like dry, flaky skin etc. It gives the skin a shining and rounded appeal. The layer of fat below the first layer of the skin provides insulation to help regulate body temperature.
  • Healthy cells: Fats acts as a vital part of all the membrane. Fat surrounds each cell of the body. Without a healthy fat, cell membrane will not be able to function the right way.
  • Taste: Besides being a nutritious energy source, fat adds to the appealing taste, texture, and appearance of food.
  • Cushion for organs: Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and hold them in place.
  • Hormone manufacture: Fat helps in the secretion of hormones like prostaglandins, hormone-like substances that regulate many of the body’s functions. Fats also regulates the production of sex hormones. But, fat more than RDA if present will also hinder secretion of sex hormones. One should be in their ideal body weight and consume just the right amount of oil and match their ideal body weight (IBW).  Teenage girls who look lean before their puberty will put on weight from the assistance of fat cell to sex hormones.

At GOQii we advise on healthy eating and leading a healthy lifestyle.

We hope this article has given you a deeper understanding of the benefits of fats and oils in your diet. If you found this information valuable, please share your thoughts in the comments section below. For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

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Importance of good food for the human body to be healthy

preliminary step to weight loss

In today’s fast-paced world, maintaining a healthy body has become more crucial than ever. Good food is the cornerstone of a healthy lifestyle and plays a vital role in promoting overall well-being. The food we consume provides essential nutrients, energy, and nourishment to our bodies. In this article, we will explore the significance of good food in maintaining a healthy body and the positive impact it has on our physical and mental well-being.

  1. Essential Nutrients for Optimal Functioning

Good food provides our bodies with the necessary nutrients required for optimal functioning. These nutrients include carbohydrates, fats, protein, minerals, vitamins, and water. Carbohydrates are the primary source of energy, while proteins are essential for growth, repair, and maintenance of body tissues. Fats play a significant role in hormone production, brain function, and absorption of fat-soluble vitamins.

Vitamins and minerals are necessary for numerous bodily functions, including immune system support, energy production, bone health, and protection against oxidative stress. Additionally, water is essential for maintaining proper hydration and facilitating various physiological processes.

  1. Disease Prevention and Management

Consuming a balanced and nutritious diet significantly reduces the risk of developing chronic diseases such as obesity, heart disease, type 2 diabetes, and certain types of cancer. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the body with essential antioxidants, phytochemicals, and fiber that help combat inflammation, boost the immune system, and protect against cellular damage.

  1. Weight Management

Maintaining a healthy weight is crucial for overall health. Good food choices, combined with regular physical activity, help manage body weight effectively. A balanced diet with adequate portions ensures that our bodies receive the necessary nutrients without excess calories. High-fiber foods, such as fruits, vegetables, and whole grains, provide a feeling of fullness, reducing the likelihood of overeating. In contrast, processed foods high in sugar, unhealthy fats, and empty calories contribute to weight gain and various associated health problems.

  1. Mental Well-being

The impact of good food extends beyond physical health; it also influences mental well-being. Several studies have shown a strong connection between diet and mental health conditions such as depression and anxiety. Nutrient deficiencies, particularly omega-3 fatty acids, B vitamins, and minerals like zinc and magnesium, have been linked to an increased risk of mental health disorders.

Conversely, a nutrient-rich diet, including whole foods, fruits, vegetables, legumes, and healthy fats, has been associated with improved mood, cognitive function, and overall mental well-being. Healthy eating habits can also enhance sleep quality, energy levels, and brain performance, thereby promoting a positive mindset and reducing stress.

  1. Longevity and Quality of Life

Good food choices and a healthy lifestyle contribute to a longer, healthier life. Studies have consistently shown that individuals who adhere to a nutrient-dense diet have a lower risk of premature death and age-related chronic diseases. The combined effects of proper nutrition, regular physical activity, and other healthy lifestyle factors can improve vitality, increase longevity, and enhance the overall quality of life.

The importance of good food for a healthy body cannot be overstated. A well-balanced and nutritious diet provides the essential nutrients, energy, and protection necessary for optimal bodily functions. It not only prevents diseases and helps manage weight but also supports mental well-being, promotes longevity, and enhances overall quality of life. By making conscious choices to incorporate whole, unprocessed foods into our diets, we empower ourselves to lead healthier, happier lives. Remember, food is not just fuel; it is the foundation of our well-being.

We trust you’ve found this article informative and beneficial, please let us know in the comments below. You can discover more articles on enhancing your lifestyle here. To get personalized guidance and expert advice consider subscribing to GOQii’s Personalised Health Coaching here.

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Why Does Your Body Need Antioxidants?

antioxidants

Antioxidants or should we call them the ”Free Radical Feeders”? We’ve all heard about how the body needs antioxidants but have you ever wondered why your body needs them? What role do they play? Do they actually heal the body or is it just a marketing hype? Well, let’s understand what antioxidants are and whether it is safe to take them as supplements and how you can get them from natural food. 

Why Do We Need Antioxidants?

Free radicals are waste substances produced by cells as the body processes food. They are produced especially while the body processes refined and processed foods, trans fats, artificial sweeteners  and certain additives. Smoking, environmental pollution, exposure to chemicals such as pesticides and drugs and even chemotherapy can produce them. If the body cannot remove free radicals efficiently, oxidative stress can result and harm cells and body function. Antioxidants can protect against the cell damage that free radicals cause, by oxidative stress.

What Are Some Natural Sources? 

Each antioxidant serves a different function .This is why it is important to have a varied diet. The best sources of antioxidants are plant-based foods, especially brightly coloured fruits and vegetables.

To obtain some specific antioxidants naturally, try to include dairy produce, eggs, liver, nuts, seeds, corn and mushrooms in your diet. The following tips could help increase your antioxidant intake:

  • Include a fruit or a vegetable every time you eat meals and snacks
  • Have a cup of green or matcha tea every day
  • Use turmeric, cumin, oregano, ginger, clove and cinnamon to spice up the flavour and antioxidant content of your meals.
  • Snack on nuts and seeds, especially Brazil nuts, sunflower seeds, and dried fruit, but choose those with no added sugar or salt

What About Supplements?

The National Institutes of Health (NIH) warns against high doses of antioxidant supplements as they can be harmful. Antioxidant supplements may also interact with some medications. It is important to speak with a health provider before using any of these products.

However, there may be some benefit for people at risk of age-related macular degeneration, but it is essential to seek advice from a doctor about whether to use supplements, and which ones to use. The best way is to have it in its natural, available form. If you are lacking in fruit and veggies, start by adding two servings of fruits and two to three servings of veggies in your daily routine. Avoid Supplements unless prescribed by your healthcare provider.

We hope this article helps you! Do let us know your thoughts in the comments below. Find more articles on nutrition here. 

Still have some doubts and queries about antioxidants? Ask your GOQii Coach directly by subscribing to Personalised Health Coaching here.

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Importance Of Good Nutrition For The Human Body

importance of Good nutritionGood nutrition and health are inseparable partners that play a pivotal role in our overall well-being. A balanced and nutritious diet is the foundation for a robust immune system, increased energy levels, and enhanced cognitive function.

Choosing nutrient-rich foods abundant in vitamins, minerals, and antioxidants can strengthen our bodies, ward off illnesses, and promote longevity. Moreover, a healthy diet can help prevent chronic conditions such as obesity, heart disease, and diabetes, empowering us to lead a fulfilling and active lifestyle.

In this article, we will explore the wonders of good food and health, as they form the cornerstone of a vibrant and enriched life.

The Importance Of Good Nutrition 

Here are 5 ways in which good nutrition can help you live a healthy and fulfilling life.

1. Essential Nutrients for Optimal Functioning

Good food provides our bodies with the necessary nutrients required for optimal functioning. These nutrients include carbohydrates, fats, protein, minerals, vitamins, and water. Carbohydrates are the primary source of energy, while proteins are essential for growth, repair, and maintenance of body tissues. Fats play a significant role in hormone production, brain function, and absorption of fat-soluble vitamins.

Vitamins and minerals are necessary for numerous bodily functions, including immune system support, energy production, bone health, and protection against oxidative stress. Additionally, water is essential for maintaining proper hydration and facilitating various physiological processes.

2. Disease Prevention and Management

Consuming a balanced and nutritious diet significantly reduces the risk of developing chronic diseases such as obesity, heart disease, type 2 diabetes, and certain types of cancer. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the body with essential antioxidants, phytochemicals, and fiber that help combat inflammation, boost the immune system, and protect against cellular damage.

3. Weight Management

Maintaining a healthy weight is crucial for overall health. Good food choices, combined with regular physical activity, help manage body weight effectively. A balanced diet with adequate portions ensures that our bodies receive the necessary nutrients without excess calories. High-fiber foods, such as fruits, vegetables, and whole grains, provide a feeling of fullness, reducing the likelihood of overeating. In contrast, processed foods high in sugar, unhealthy fats, and empty calories contribute to weight gain and various associated health problems.

4. Mental Well-being

The impact of good nutrition extends beyond physical health; it also influences mental well-being. Several studies have shown a strong connection between diet and mental health conditions such as depression and anxiety. Nutrient deficiencies, particularly omega-3 fatty acids, B vitamins, and minerals like zinc and magnesium, have been linked to an increased risk of mental health disorders.

Conversely, a nutrient-rich diet, including whole foods, fruits, vegetables, legumes, and healthy fats, has been associated with improved mood, cognitive function, and overall mental well-being. Healthy eating habits can also enhance sleep quality, energy levels, and brain performance, thereby promoting a positive mindset and reducing stress.

5. Longevity and Quality of Life

Good food choices and a healthy lifestyle contribute to a longer, healthier life. Studies have consistently shown that individuals who adhere to a nutrient-dense diet have a lower risk of premature death and age-related chronic diseases. The combined effects of proper nutrition, regular physical activity, and other healthy lifestyle factors can improve vitality, increase longevity, and enhance the overall quality of life.

The importance of good food for a healthy body cannot be overstated. A well-balanced and nutritious diet provides the essential nutrients, energy, and protection necessary for optimal bodily functions. It not only prevents diseases and helps manage weight but also supports mental well-being, promotes longevity, and enhances overall quality of life. By making conscious choices to incorporate whole, unprocessed foods into our diets, we empower ourselves to lead healthier, happier lives. Remember, food is not just fuel, it is the foundation of our well-being.

If this article helped you, share it with your friends and family and let us know in the comments below! Find more articles on nutrition here or speak to a GOQii Coach for a deeper understanding of how choosing the right foods can help you. Subscribe to GOQii’s Personalised Health Coaching here.

#BeTheForce

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