Nutrition: Uncovering Some Hidden Truths

Nutrient-rich Berries

When we think of nutrition, we mainly think of the macronutrients, the big three – carbohydrates, fats, and proteins. We seldom pay attention to micronutrients -- vitamins and minerals.

I would say we need to pay attention to seven other top players that we often forget and are free: prayer, water, sunlight, sleep, gratitude, relationships, laughter, and sleep. We need to be nourished by them too.  

But let’s get back to the big three and the micros...

Macronutrients 

Carbohydrates serve as fuel for our bodies. It is important to choose wholesome, natural sources such as fresh fruits and vegetables, and steer away from refined foods such as soft-drinks, candy, and sugar.  

Fun Fact: Your brain accounts for only 2% of your body by weight but uses 20% of glucose-derived energy (from carbohydrates) that your body supplies it.  

Proteins are essential for providing and maintaining bodily structure and function. They have many other important roles as well -- from immune defense to enzyme regulation.  

Proteins are made up of building blocks called amino acids. Non-vegetarian sources of protein such as meat, fish, poultry, eggs, cheese, and milk contain all the essential amino acids and are complete proteins. Grains and seeds, legumes, and vegetables comprise vegetarian sources of protein. They either lack or have lower levels of one or more of the essential amino acids. That’s why proper food combining is critical, especially for those following a vegan diet.  

Fats are vital components of every cell in our body. They serve as insulators and shock absorbers for our internal organs. Healthy fats are also important for bodily functions such as regulating blood clotting and regulating inflammation.  

Talking about healthy fats... Your cells will thank you for giving them these sources of good fats: fatty fish, butter and ghee (especially grass-fed), coconut oil, MCT oil, extra-virgin olive oil, eggs (particularly free-range eggs), grass-fed organic beef, fats naturally present in nuts and seeds, full-fat dairy and dark chocolate. Incidentally, consuming these good fats helps to keep your cholesterol profile in the healthy range. It also lowers and supports your overall heart health.  

Lowering cholesterol too much can harm heart health. In some cases, higher cholesterol levels have been correlated with better survival rates, going against traditional beliefs. Factors such as diet and lifestyle, race, genetics to some extent, and age play a role in determining cardiovascular fitness.  

Precaution: If you are currently on statins, please supplement with CoQ10. Statins deplete CoQ10. And, CoQ10 is needed not only for healthy heart function but for the health of your muscles, brain, kidneys, and other tissues. Dr. Mercola has highly absorbable forms of CoQ10 -- Ubiquinol or Liposomal CoQ10 at reasonable prices.  

A note on cooking with fats: Please avoid using seed oils such as canola, sunflower, and safflower oil for cooking. Also, avoid cooking with extra-virgin olive oil. It is best used drizzled over salads or warm food.  

Micronutrients 

Essential nutrients also include micronutrients, which are Vitamins and Minerals. They are required in smaller quantities than the macronutrients. But like them, they are indispensable for overall health and disease prevention.

We usually get them from the big three. That’s the exact reason why we need to pay more attention to the source of our carbohydrates, fats, and proteins. If we get our produce from conventional farms, we think we get the micronutrients we need, but sadly, we don't. Their soils are usually depleted of minerals but instead laden with synthetic pesticides and fungicides.

Vitamins are organic substances that are required in small quantities for normal health and growth in human and other higher forms of animal life. They usually function as catalysts or regulators of some chemical reaction within the cells of our bodies.  

Vitamins, unlike macronutrients, generally cannot be synthesized in quantities needed by the body. They must be obtained from the diet. These days, fortunately, we can rely on some high-quality supplements. Some are available in synthetic form. I prefer the food-based ones.  

Minerals, like vitamins, are essential nutrients our bodies need to function properly. Unlike vitamins, they are inorganic elements. This means that they originate from the Earth. We cannot obtain them from living things. But we absorb them from food and water. Unlike the macronutrients. minerals don’t provide energy. Instead, they play key roles in nerve function, bone formation, maintaining fluid balance, and other vital processes.

Sometimes, no matter how well we eat, we may not be absorbing the nutrients from our foods. We might need a little extra help from clean and well-formulated supplements.

Returning to my top seven players...

In my experience, no one can be truly nourished if even one of these is missing. Here's how I think of them:

1. Prayer is uniting with our Creator, acknowledging we are malnourished without His presence, and inviting Him to fill us with peace, love, and joy.

   
   

2. Water makes up 60 - 70% of the human body. You can eat the greatest superfoods and take the best supplements, but if you are even partially hydrated, your brain and body do not function as they should.

   
   

3. Sunlight Like plants, we need sunlight. However, our bodies transform the light energy into cellular energy. This orchestrates processes deep within your cells for optimal health.

   
   

4. Gratitude yields peace, love, joy, and a genial spirit. It is the pinch of salt that enlivens the dish.

   
   

5. Relationships are the spice of life. Maintaining good relationships and seeking community are hallmarks of people who live fulfilling lives.

   
   

6. Laughter is music that is always pleasing to the ears; the sweet sounds that energize and enliven you. We don't need permission to be silly and laugh at ourselves. Or we could recall something hilarious from the past, the quizzical look on someone's face, or the antics of our pets. Laughter can relieve pain and reduce stress.

   
   

7. Sleep Without deep, restorative sleep, our hunger patterns go awry. Inflammation and stress increase, and our digestion suffers. When digestion suffers, we cannot be well-nourished.
   

   I have also found these two blends of essential oils very helpful for relaxation: Parasympathetic, and sleep: Circadian Rhythm Blend.

   
   

Being well-nourished for overall health is very often overlooked. But it is the one thing that can help us maintain our mind, body, and spirit for a proactive and vital life.

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References:

1. LDL-C does not cause cardiovascular disease: a comprehensive review of the current literature - PubMed

2. Low Cholesterol Dangers Exposed; Heart Health Myths Shattered

DISCLAIMER: The content I share is for informational purposes only. It is not intended to diagnose, treat, or cure any disease. If you purchase products linked from these blog posts, I may receive a percentage of the proceeds. These affiliations help to support my work.