Healthy Tips for Eating Well

A healthy diet, in addition to preventing disease, will give us a lot of energy and good humor

We can’t prove 100% that we’re everything we eat. But there are studies that have shown that the type of food can cause certain diseases or, conversely, become the best preventive medicine.

Opting for intelligent fats

Our cells feed on fat, but they need good quality fat. For example, omega-3 and omega-6 fatty acids are specialists in nourishing the brain, as they promote the creation of myelin, the substance that coats neurons and facilitates interneuronal connections. They are rich in omega 3 oily fish, nuts and seaweed.

Sesame seeds, oats and whole grains have omega 6. Phospholipids are other intelligent fats. They help make myelin and improve intellectual performance. Egg yolk and soy lecithin are rich in phospholipids.

Youth feeds on fruits and vegetables

Fruit and vegetables not only contain fibre, which is essential for the health of the intestines, but also phytonutrients such as carotenoids, anthocyanins, flavonoids, lignans and sulphur compounds.

All these nutrients have proven therapeutic properties against ageing, both for the effects against free radicals and for the stimulation of the blood circulation of veins (carotenoids protect the capillaries). Its benefits also reach the state of mind. It has been shown that an extra daily dose of 150 milligrams of vitamin C decreases moodiness.

Replace milk with more yogurt

Numerous studies have confirmed that cow’s milk is not very digestive. It is a pro-inflammatory food that contains poorly assimilated nutrients such as casein and lactose, and can be very rich in saturated fats.

On the other hand, yoghurt, despite being a milk derivative, is much more assimilable thanks to the fermentation process and the transformation of lactose into lactic acid, very beneficial for the growth of lactobacillus bifidus, which is a type of lactobacillus that can be found in yoghurts and that repudiates the intestinal bacterial flora and protects us from pathogenic microorganisms.

Forget sugar…

Who else knows less about the effects of excess sugar, the antinutrient par excellence. In the food pyramid it is classified within the group of empty calories, since it does not provide nutrients but rather enough calories. Excessive consumption favours obesity, as the body transforms sugar into fat in order to store this energy. But if only that, still.

The problem is that sugar acidifies the organism which, in order to maintain a stable pH, needs alkaline nutrients (provided mainly by vegetables), and if it does not find sufficient calcium “steals” from the bones.

And leave the salt

The condiment par excellence of our kitchen is also a great destabilizer of our metabolism. An excessive consumption of salt modifies the levels of minerals such as sodium and potassium, which are fundamental for the balance of our organism and are easily affected by external factors such as stress. You can change the salt for other species or at least use sea salt that provides more minerals and less sodium.

Eating Meat with Measurement

The main advantage of meat is its high protein content. But the secret lies in combining the consumption of meat (2-3 times a week) and other very protein foods such as fish, eggs and nuts. Let’s not forget that meat is rich in saturated fats and cholesterol.

It contains arachidonic acid, an essential fatty acid for the body but which, in large doses, can decrease the body’s immune response. When meat is metabolized, the body obtains uric acid. If there is excess it accumulates in the body in the form of small crystals and causes gout, kidney stones or joint pain.

Whole grains and seeds, a vaccine against depression

Whole grains and seeds are a rich source of calcium, magnesium and B vitamins, all vital substances for mental health. The lack of B vitamins quickly affects the way you feel and think.

The lack of vitamin B6, for example, could induce a depressive state by the impossibility of synthesizing serotonin, a good mood molecule. Calcium and magnesium also play a key role in the functioning of the nervous system, and when they are lacking they cause irritability and nervousness.

If you would like to receive more information about healthy nutritional habits, you can seek professional advice from our nutrition specialists. They will help you achieve your nutritional goals and you will receive personalized recommendations to improve your quality of life.