What do you think of whole food’s nutrients? Have you ever think of being as healthier as your father or forefather was?
Let me divide my question into two further questions.
- What kind of food your father or forefather used to eat?
- What is your food?
Well, my answers to these question will be;
My ancestors used to eat whole food and I’m used to of preserved food. Now, what is a whole food? And what is processed food?
First of all, I will take you through the second one.
By processed food, we mean the food which is preserved. This food goes through different steps before being ready to use it. These steps may include refining, baking, packing, etc.
There is a different verity of processed products available in the market. Such as bread, cereal, cheese potato chips, etc. Although these products are made of natural food ingredients but are highly processed.
Different chemicals are used to extend the shelf life of the food. All these chemicals are highly dangerous for human health.
Hey, don’t think that all the food in packing is highly processed and harmful. Some food is also there which is somehow close to their nature. Let me give you an example, vegetables in the packet is not processed. The process of vegetable packing only includes cutting and packing with some light preservatives.
Now let’s come to the main focus of this article. In this talk to you, I will be trying to highlight the whole food and the benefits of its vitamins.
What is Whole Food?
By whole food, we simply mean the food with ‘’single ingredient’’.
Whole food is the food that is close to its nature. This is without added sugar, starches, and flavoring, etc.
The most common definition of whole food is,
‘’The food produced in fields, orchards, and gardens, etc. It is presented to you without any subtraction, addition, refining, preservatives, and chemical coating because they are lightly processed’’.
Have you have ever flipped the pack of any processed food and read the ingredients? If ‘’yes’’. Then do you have any reason to believe that all these ingredients will be present inside the pack?
Here are some benefits of unprocessed food.
Dietary fiber is also known as roughage present in plant food.
Unlike other components of food such as protein, fats, etc your body can not digest it. It stays in your stomach for a short period then it goes to the small intestine, large intestine, to the colon, and then out of the body.
There are two types of dietary fibers:
This fiber increases the movement of food in your stomach and helps indigestion. Whole wheat flour, green beans, vegetables are a big source of insoluble fiber.
This type of fiber is unresolvable in water. When it mixes in water it turns into gel form. Insoluble fiber is present in apple, oats, peas, beans, etc.
Benefits of fiber rich-diet:
- Helps the body to maintain the digestive system.
- Helps to cure constipation.
- Reduce blood pressure.
- Normalize the cholesterol level.
- Decrease the blood’s sugar level.
- Helps in healthy weight gain.
Vitamin c is a vitamin that is present in some food and is necessary for humans. Animals can make their vitamin c.
Vitamin c is necessary for the growth, development, and reproduction of body tissues. The recommended daily intake amount of vitamin c for women is 75 mg and for man is 90 mg.
Benefits of vitamin c.
- Boost up your immune system.
- Helps in curing a common cold.
- Vitamin c protects skin cells from harmful UV rays.
- Make skin spots less.
- Helps to make skin tone even.
- A decrease in vitamin c can lead to mental health.
- It gives strength to your body to fight.
Whole Foods enriched with vitamin c.
Orange, tomatoes, strawberries, kiwi, etc are some foods enriched with vitamin c.
A lot of vitamin c supplements are there in the market.
Potassium is a mineral found in food and is necessary for our bodies. The human body cannot produce potassium. Therefore it is mandatory to have food full of potassium.
The deficiency of potassium may cause several problems in our bodies. Such as kidney diseases, diarrhea, excessive sweating, vomiting, etc.
Benefits of potassium.
- Helpful in muscle contractions.
- Help to balance blood pressure.
- It is important in better performance of the nervous system.
- It helps the heart is its functioning.
Whole Foods having potassium:
The first and foremost source of potassium is green foods, such as Spanish, cucumber, etc. Peas, bananas, avocado, white potatoes are also beneficial for the consumption of potassium.
Vitamin E includes eight fat-soluble compounds. Which means your body can store it and then can use it later.
Vitamin E is as essentials for the body as the other nutrients are.
Benefits of vitamin E.
- It is an antioxidant.
- Make a healthy immune system.
- Your skin will look radiantly healthy if you use vitamin E.
- Vitamin E prevents blood clots.
- It is useful in hair growth.
Here are some whole foods which are rich in all these nutrients. All these foods are not processed, because of this these foods are safe to eat. By adding these natural foods in your meal you can live a healthy life.
They are parts of plants used and consumed by humans. Vegetables have low fats and calories.
Dietary factors, vitamin C, vitamin E, folic acid is also there in vegetables. So, all the important nutrients are there in vegetables, and if you want your body to thank you than add vegetables in your meal routine.
You can eat vegetables raw and cocked depending on your choice of taste.
Bananas, pineapple, orange, apples, blueberries, lemon limes, etc. are rich with nutrients.
Especially if we talk about the intake of vitamins than fruits are the best choice.
Be aware of the nutrients and properties of the food you are eating. We are living in a world which seems artificial just because of machinery and all that stuff. The world is in hurry all the time. But have some time for your own health. Try to eat as much healthy food as you can.
Read more about health and fitness tips.