Tag Archives: nutrients

Oxygenating our Bodies with Iron

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Now we are aware that Calcium is very important for the body to keep strong bones (click here to read about calcium). Let’s learn a little more about iron. The main function of this mineral is the transportation of oxygen to many places of our bodies such as lungs, tissues and heart. Our bodies are efficient, economical and conservative when it comes to the usage of iron, that’s why a low quantity of iron is necessary, what makes of vegetal sources a good option for our consumption, since, the kind of iron present, has a lower percentage of absorption than the animal sources.

It’s important to know how to optimize the absorption of iron and the food that contains higher amounts of this mineral.

  1. Iron is best absorbed when consumed along with vitamin C (limonade is one great ally and alkalizing).
  2. The following foods are rich in iron and in micronutrients that improves its absorption (like vitamin C):
    • Flaxseed: 4,7 mg of iron per 100 grs. – Soak the seeds for at least 24 hours and wash them before consuming them blended.
    • Walnuts: 2 mg of iron per 100 grs. – Soak the nuts for at least 24 hours and wash them before consuming them.
    • Almonds: 3,1 mg of iron per 100 grs. – Soak the nuts for at least 24 hours and wash them before consuming them.
    • Kale: 0,5 mg of iron per 100 grs

As we can perceive, nuts and seeds are functional foods rich in minerals, so it is important to include in our diets those that are better for us (click here to read about expanding the perception about our bodies).

Love,
Ángel

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Regulating Our Metabolism With Iodine

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In this journey through minerals, we have known a little more about Calcium (click here to read about calcium) and Iron (click here to read about iron), and its importance for the body. Today, the issue is the IODINE. The body of an adult contains an average of around 20 to 50 mg of iodine, and most of it is found in the thyroid gland. Iodine is essential for the formation of the thyroid hormone that secretes this gland, which is important for the regulation of metabolism. Thyroid hormones in children support normal growth and development, including mental development.

It is important to know how to optimize the absorption of iodine and foods that contain higher concentrations of the mineral.

  1. Iodine is better absorbed when our intestine is balanced, this is achieved by investing in the consumption of more natural and organic foods (if possible) and consuming enough water and enough omegas to keep our bowels moving.
  2. Foods of marine origin (like seaweed) and iodized salt contain the highest levels of iodine (a good portion of sushi, even without fish, is a good source of iodine if it’s made with seaweed and salt).

IODINE is one of the essential micronutrients we need to consume in the appropriate measure for our own body (click here to read about cell regeneration and micronutrients). We need to remember that our body has a special way of reacting to what we intake, that’s why it is very important to be conscious about what is really appropriate for us (click here to read about our nutricional consciousness) It is always time to know our bodies and give them just what’s necessary, this is part of a process of connection that leads us to develop our energetic efficiency, what allows us to increase our creativity and creation levels.

Love,
Ángel

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Micronutrients Part 1: Nourishing More Eating Less

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We need to understand that our body works as an integrated system and that our health must be constructed minute by minute with more conscious decisions to reconnect ourselves to our bodies, and all that they mean, when we really want to enhance our energy and our health in the present.

Micronutrients are nutrients that the body needs in small amounts to function properly. In this group we find vitamins and minerals, which can be found in greater quantities, and with a better level of absorption, and in less volume of food, in functional foods. As we have discussed before, the intestine is the place where absorption of nutrients occurs (click here to read the full article on absorption of nutrients), it is for this reason that it it is very important that we learn to perceive what our body wants to transmit to us. Through the chemical reactions that occur, such as the lack, the increase or the balance of our energy, the pains or the easy flow, the alterations in our normal vital functions, all these are responses to a chemical reactions within our organism (which, clearly, are also related to our mental and emotional state – click here to read the article of sublimation of our mental, emotional, creative, sexual and sentimental worlds).

Each of the cells in our body needs an appropriate amount of water, which, in order to be retained, needs the presence of minerals, nowadays we need to include in our diet the consumption of sea salt, or Himalayan, to mineralize the water we consume and adjust the levels of iodine in our bodies (click here to read about the importance of iodine in our diet). An appropriate amount of healthy fats is necessary for the body to perform some specific processes of assimilation and transport of essential vitamins (click here to read about healthy fats). All the processes in our body are connected to bring us health, for that, it is important that we begin to invest in learning to adapt the diet that best fits each one of us, remember that we are all different and, for this reason, it is necessary that we give more attention to our body and integrate foods of greater nutritional value to our diet. Here we have some foods that are excellent sources of nutrients and that we can include in our diet to make our own body processes more efficient:

  1. Flaxseed: this seed contains macronutrients as fats (healthy Omega 3 and 6), carbohydrates, vegetable protein and large amount of soluble fiber. Of the micronutrients contains vitamins E, B1, B2, B3, B5. B6 and minerals such as magnesium, calcium, potassium, phosphorus, sodium, iron, zinc and selenium. The best way to consume it is leaving 20 grams of seeds to soak (at least 24 hours) to start the process of germination and enhance their nutrients, wash them to remove excess of phytic acid and consume them liquefied with a fruit of our preference.

  2. Almond: this fruit contains macronutrients as fats (healthy Omega 3 and 6), carbohydrates, vegetable protein and large amount of soluble fiber. Of the micronutrients contains vitamins C, E, B1, B3, B6, B9 and minerals such as magnesium, calcium, potassium, phosphorus, sodium, iron, zinc and selenium. The best way to consume it is to leave 20 grams of almonds soaking (at least 24 hours) to start the process of germination and enhance their nutrients, wash them to remove excess of phytic acid and consume them with a fruit of our preference, they can also be liquefied.

  3. Broccoli: this vegetable contains more nutrients than the others, since it has large amounts of vitamin C, folic acid and beta-carotene, potassium, calcium, iron, selenium, vitamin E. The best way to consume it, is cooking it with whatever we are eating, as with rice, to improve the absorption of its nutrients.

  4. Olive Oil: this oil contains vitamin E and vitamin K, which makes it beneficial for our circulatory system and to maintain a correct coagulation. The best way to consume it is to use 2 tablespoons, at room temperature, alone or as an accompaniment to a meal. It is important that we choose oil packed in dark glass bottles to maintain the nutrients and the quality, and avoid oxydation by sunlight.

Let’s be more aware of the reasons why we consume the food we consume. Much of what we eat may have been the unconscious habit of many people for many generations, but today we have much more information and food available to learn to choose what is good for ourselves. Let’s try diets with more nutrient-rich foods and see our energy increase in all areas of our lives.

Love,
Ángel

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Nutrient Absorption: 7 steps to improve our nutrition

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Before beginning a journey of expanding awareness through micronutrients (vitamins and minerals – click here to read about micronutrients) it is important to understand how the process of food digestion and absorption, transport and use of nutrients works.

  1. Chewing: Foods should be chewed thoroughly with the teeth to moisten them with the saliva produced and facilitate their passage through the esophagus (avoid consuming liquids when eating solids and vice versa).
  2. Digestion: When the salivated foods arrive to the stomach they mix with the gastric juices breaking down the components so they can be absorbed.
  3. Absorption: then they reach the small intestine where they mix with bile, pancreatic juice and intestinal juices to finish digestion and initiate absorption (avoid the use of laxatives as they may reduce the absorption of some minerals).
  4. Transport: When absorbed in the walls of the small intestine, the nutrients are transported by the blood to the cells that need them.
  5. Usage: lipids turn into triglycerides. They can be transformed into the liver and deposited in adipose tissue as a reserve of energy. Carbohydrates are transported as glucose to generate energy. And the amino acids of the proteins go into the general circulation to synthesize structural proteins and enzymes.

As we see, nutrition is an integration of various mechanical and chemical processes. It is important that we give our body what it takes to maintain its chemical balance by avoiding overeating. For some people the consumption of gluten can compromise the process of nutrient absorption, so it is important to moderate their consumption. We can follow these 7 steps to improve nutrient absorption:

  1. Avoid overeating in any type of food.
  2. Consume liquid and solids separately.
  3. Prefer the consumption of animal proteins with vegetables or cereals and grains with vegetables. Avoid including animal protein, cereals and grains in the same meal.
  4. Avoid foods that manifest any adverse reaction in the body.
  5. Give preference to natural foods (fruits, vegetables, cereals).
  6. Mineralize the water by adding a little baking soda, sea salt and lemon.
  7. Consume nuts and seeds (germinated if possible).

The human body is an extraordinary machine. Each cell has its function and at the same time is part of the whole. Let’s create new habits to better treat our cells and keep our bodies healthy.

Love,
Ángel

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More Energy and More Nutrients: 3 seeds rich in omega and more

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We already know the importance of proteins in our diet, due to cell regeneration (click here to read full text), and carbohydrates, essential for generating energy (click here to read full text) in the body.

Now we integrate the action of the necessary fats. Fats are the important macronutrient to form the cellular structure. In the book Human nutrition in the developing world(available in English atFood and Agriculture Organization of the United Nations – FAO website), Professor, Michael C. Latham says that  that fats, lipids, give energy to the body, if you increase the consumption of foods rich in healthy fats you can reduce the consumption of carbohydrates, because each gram is equal to 9 calories, which in carbohydrates represents 5 calories less per gram. Fat serves as a vehicle that helps the absorption of fat-soluble vitamins, being necessary for good nutrition.

The body needs a balanced consumption between the different types of omega acids 3, 6 and 9. So we must make intelligent changes like avoiding the use of oils, margarines or butter to cook (or use olive oil that supports a higher temperature ), Consume olive oil at room temperature and increase the consumption of dry drupes. Let’s see some dry drupres to include in our diets:

  1. Walnuts
  2. Macadamia nuts
  3. Flaxseed

With a smart consumption of fats we will give our body a developmental environment and energy with a greater amount of nutrients.

Love,
Ángel

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Extra Energy: 7 carbohydrates for a perfect health

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We’ve already read about the importance of the proteins on our diet, for they’re responsible for the cell regeneration (click here to read full article), what makes its intake to be essential.

Let’s learn a little more about carbohydrates. Carbohydrates are other important macronutrient for the body. In the book Human nutrition in the developing world (available in English at Food and Agriculture Organization of the United Nations – FAO website), Professor, Michael C. Latham says that carbohydrates are compounds containing carbon, hydrogen and oxygen. They are burned during metabolism to produce energy, liberating carbon dioxide (CO2) and water (H2O). The carbohydrates in the human diet are mainly in the form of starches and various sugars. Carbohydrates can be divided into three groups:

  • monosaccharides, e.g. glucose, fructose, galactose;
  • disaccharides, e.g. sucrose (table sugar), lactose, maltose;
  • polysaccharides, e.g. starch, glycogen (animal starch), cellulose.

Carbohydrates represent energy for the body. A smart way of consuming carbohydrates would be by identifying which of them are richer in micronutrients and better taken by people’s body according to the blood type diet. Let’s see a list of 7 foods, that raise our bodies’ energy and nutrition levels, below:

  1. Brown Rice
  2. Walnuts
  3. Grapes
  4. Macadamia nuts
  5. Pineapple
  6. Pear
  7. Flaxseed

Simple foods can really improve our cells function and, consequently, our bodies’. Let’s invest on our nutrition for keeping our perfect health.

Love,
Ángel

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