Best Foods to Eat for a Flat Stomach

Are you looking for a list of foods that can help you flatten your stomach? If so, you are on the right page. In this article, we are going to discuss the best foods that can help you lose belly fat and get back into shape.

Green Tea

Green tea contains antioxidants that can help your body prevent fat absorption. Aside from this, drinking green tea on a daily basis can boost your metabolism, which will boost your weight loss progress.

Lemon

If you squeeze a lemon into a glass of fresh warm water, you can kick-start your digestive tract. This way your intestines will find it much easier to move food. So, you will have no bloating.

Bananas

Potassium can work wonders as far as helping you remove excess water weight from your body is concerned. Banana is a good source of potassium. Therefore, eating bananas on a daily basis is a good idea.

Potatoes

Potatoes are a great source of potassium as long as you don’t have a lot of it in the form of chips or other stuff. If eaten in moderation, they can help you boost your digestion and reduce belly fat.

High-Fiber Cereal

High-fiber cereal is also good for your weight loss. For instance, if you have one bowel or All-Bran or shredded wheat, you can easily prevent constipation, which is a major cause of belly fat.

Olive Oil

Olive oil is one of the best anti-inflammatory ingredients that can help you flatten your stomach and protect you against the bad effects of cholesterol. However, it will be much effective if you add it to salad dressing.

Yogurt with Probiotics

Yogurt has a lot of protein in addition to healthy bacteria that boost digestion and reduce stress. Actually, when you are under stress, your body produces cortisol, which causes the fat to head for your midsection. So, this is not good for your weight loss.

Cucumbers

Cucumber is on the list of hydrating veggies. If you have it, it will help you get rid of excess water weight.

Quinoa

Quinoa is one of the best flour alternatives. Actually, this is a gluten-free food and contains a lot of fiber. Therefore, it helps with digestion.

Dark Chocolate

The good news is that dark chocolate can work as a natural appetite controller if taken in moderation. Actually, it boosts your metabolism and helps fight stress.

Blueberries

According to many studies, blueberries contain antioxidants that can help you reduce belly fat.

Asparagus

Asparagus works like cucumbers. Actually, this veggie works like a diuretic and removes the excess water weight from your body.

Salmon

Salmon is a great source of omega-3s, which is a fatty acid. It helps you prevent bloating, in addition, to speed up your metabolic rate and reduce inflammation.

Spinach

Although a healthy diet is full of leafy greens, spinach is much more special. Actually, it contains many antioxidants, such as vitamins K, E, C, and A. All of these are good for your belly fat loss.

So, these are some foods that you can eat to reduce your belly fat.

Healthy Diet And Fitness Tips For Women

Women have a major influence on the overall health of all the members in a family. This is true whether the woman works inside or outside the home. In most households, women are the key decision makers when it comes to planning meals. They are usually the ones preparing food at home and planning grocery shopping lists. In general, women also tend to be more health conscious and care for other family members. Mothers can help get their children off to a healthy start by teaching healthy food and fitness habits at a very young age. Providing health and fitness tips to women helps the entire family.

A preventive strategy can help delay or reduce long term medical expenses associated with chronic illnesses like diabetes and heart disease. Most homes have a television, computer, or video game system which promotes a sedentary lifestyle. A healthy diet, regular exercise, and weight management are crucial for heart disease prevention. Getting regular exercise has become an organized activity even for children. A busy lifestyle also means that we need to plan and schedule time for daily exercise whether it is walking, yoga, jogging, or weight training at the gym. Yes, weight training does not always mean big muscles; this is a common concern among women. Weight training helps tone the body, strengthens bones and boosts metabolism. Free fitness tips and instructional videos on weight training and yoga are available online to help educate the public. Online fitness trackers can calculate the calories you burn with different physical activities, a helpful tool if you are on a weight loss program.

Women can set an example for the entire family by eating healthy and exercising regularly. Fad diets that focus on single foods or nutrients are not healthy and result in short term weight loss. Most people regain the weight when they eventually revert to old eating habits. A healthy diet for women is well-balanced and rich in nutrients. It not only supports weight management but also includes nutrients for unique needs like pregnancy, breast feeding, bone health, and anemia (related to menstrual issues). Nutrition and diet are among the most popularly searched for topics on the internet. Use common sense and good judgment, check your online sources of information. Follow diet tips for weight loss offered by qualified professionals like registered dietitians and doctors. Beware of miraculous weight loss potions, pills and powders; remember that it takes time to gain weight and even more to lose it.

The 7 Ultimate Best Foods for Liver Health – Foods That Help Your Reduce Your Liver’s Workload

So what are the best foods for liver health? Well foods that promote a healthy liver fall into 2 categories those that help detoxify the liver and those that are packed with anti-oxidants which protect the liver while you cleanse it.

It is obvious to state that eating well will improve your health and well being but there are foods that are better than most when it comes to giving your liver a helping hand. If your liver is in poor then it can result in constant headaches, bad skin, unexplained weight gain and leaving you tired and lethargic all the time.

This has led us to put together this article to help you find the best foods for Liver health.

The Top Seven Best Foods for Liver Health

Garlic and Onions

Garlic falls into the detoxifying group as it helps expel from the body certain harmful chemicals such as mercury. Garlic contains allicin a sulphur-based compound that the liver needs to aid the detoxifying process. Garlic and onion can also help to rid the body of specific food additives and the hormone estrogen.

Artichoke

We all know that bile production is vital to liver health. Artichoke has been shown in clinical trials to increase bile flow by 100% thirty minutes after consumption. One of the jobs of bile is to remove toxins and nasty micro-organisms through the bowel. So increasing bile flow is only going to help.

Beetroot

Now beetroot is one of the best foods for liver health it contains potassium, phosphorus, calcium, sulfur, iodine, copper, carbohydrates, protein, fat, vitamin B1, B2, B6, niacin and vitamin P.This food stuff is great at purifying your blood plus also absorbs heavy metals that can then be excreted out of the body and take pressure off your liver.

Lemon Squeezed In Hot Water

This should become a regular routine. Before drinking anything in the morning (I mean coffee and tea here too!) you MUST drink freshly squeezed lemon in a cup of hot water. This will truly help cleanse the liver and actively promote detoxification.

This regular morning procedure will also promote bile production, clean the stomach and bowel plus stimulate bowel motion.

Cruciferous Vegetables (This Means Broccoli, Cabbage, Brussel Sprouts and Cauliflower)

These are some of the best foods for liver health that you can eat. They are potent detoxifiers of the liver. The reason being is that they contain active ingredients which neutralize harmful toxins such as nitrosamines (found in cigarette smoke) and aflatoxin (found in peanuts).

These vegetables also contain glucosinolates which aid the liver so that it can produce enzymes to speed up the detoxifying process.

Apples

We all know that apples contain pectin. What you may not know is that pectin binds to heavy metals in your body (especially in the colon) and allows them to be secreted from the body much more easily. This is ideal for your liver as it decreases the workload on this vital organ so it can concentrate on detoxify chemicals and other harmful toxins instead.

Fruits High In Antioxidants

So what fruits are we talking about? Well the best fruits for liver health are (the top one first):

  • Prunes
  • Raisins
  • Blueberries
  • Strawberries
  • Raspberries
  • Plums
  • Oranges
  • Pink Grapefruit
  • Cantaloupe Melon
  • Apples
  • Pears

The reasons fruits high in antioxidants are some of the best foods for liver health are that they protect the liver from high levels of harmful free radicals that are produced naturally during the detoxification process.

Conclusion

All of the above are considered the best foods for liver health. They are all simple to get and can easily be introduced to any diet so you can promote liver health, help detoxify it plus get rid of all those harmful chemicals and nasty micro-organisms from your body more readily.

Healthy Eating Tips To Keep You Healthy And Strong

What you put in is what you are. Sounds familiar? Our grandparents ate well balanced healthy meals and they had healthier lives. In today’s time-conscious, fast paced, urban lifestyle, quick convenient meals have become the norm. Scientific studies have shown that diet is the most important factor for a long, healthy life. Many common disorders and diseases can be avoided by improving the daily diet. Eat healthy by getting rid of the low saturated fat foods and increasing foods and servings with high fiber content, like fresh fruits, vegetables, grains and legumes.

Plenty of fresh fruits and vegetables are a daily must. The FDA’s new guidelines recommend five servings of fruit and vegetables. Today, a great variety of fresh produce is available all year round. Fruits and vegetables are important sources of vitamins and antioxidants in addition to soluble fibers that help eliminate the toxins and waste products from our bodies. Eat a good mixture of green, yellow, orange and red-purple fruits and vegetables. Eating a wide variety of foods is important for the daily intake of proteins, carbohydrates, vitamins and minerals.

Meat is good but it is best to eat lean meats with all the fat trimmed off. Avoid processed meats as they are high in fats and salts. Grill meats quickly and avoid frying them in fats. Eat different kinds of lean meats.

Fish is a great source of protein and has good, heart protecting omega fatty acids. Two to three portions of fish a week will really help lower cholesterol and improve the skin tone. Nuts too provide both nutrition and healthy fats.

Choose dairy products that are low fat or nonfat. This includes milk, yoghurt and cheese. Avoid butter, cream and ice-cream. Dairy products are important for their calcium content.

It is very important to use the right cooking oil. Oils add fats and lots of calories and it’s best not to use oils with unhealthy saturated fats. Oils containing polyunsaturated fats like olive oil and soybean oil are cardiovascular protectors. Do not use lard.

Whole grain foods like whole wheat bread are better and have a greater mineral, vitamin and fiber content than highly processed foods like white bread and cakes. Beans and legumes provide good carbohydrates and are nutritious.

Take into consideration your current state of health with a checkup which includes blood pressure, cholesterol and other routine blood and urine tests. This will give you a base to start from. A regular physical once a year along with healthy eating could save your life.

Healthy eating is a choice. It does not have to be boring or bland. An occasional burger will not harm you. Eat a healthy balanced diet and you will feel better and the bounce will be back in your life. That’s all it takes. Recipes and books are available on how to make healthy dishes. So the next time you are grocery shopping, stop and think what’s good for you.

Fast and Easy Breakfast Ideas – Don’t Start the Day Hungry

Most everyone has heard at some time or another that breakfast is the most important meal of the day. With hectic work and school schedules, many of us do not heed this advice and skip this important meal.

The meal itself is one thing; what it contains is another. A good breakfast is not sugar loaded doughnuts or Pop-Tarts. While I don’t always eat as healthy as I should, I still read food labels and try to make healthy food choices as often as possible.

You want to opt for high fiber, high protein, low fat, and low sugar foods.

If I am in a really big hurry, Instant Breakfast will suffice. I buy the generic brand of instant breakfast. It generally comes in vanilla, chocolate, strawberry, or variety packs.

Mixed with 8 oz of milk, it is 220 calories, only 5 from fat (using skim milk). It contains no fiber, but you can easily supplement it using a product like Benefiber. This meal packs 5g of protein. It also contains 45% Vitamin A; 50% Vitamin C; 50% Calcium; 25% iron; 25% vitamins D, E, K, and thiamin; and 30% riboflavin.

High fiber cereal with skim milk is quick and easy. I serve it up alongside a small bowl of fresh fruit and a glass of V8 V-fusion. We enjoy the Kashi cereals such as Toasted Berry Crumble, Oak Flakes and Wild Blueberry Clusters, Strawberry Fields, and Kashi 7 Whole Grain Nuggets.

V8 V-fusion is an excellent product offering up a full serving of fruits and vegetables in each 8 oz glass. It tastes great and comes in a variety of flavors. It is 100% juice with no added sugar, no corn syrup, and no artificial colors, flavors or preservatives. An 8 oz serving contains only 120 calories and packs plenty of nutritional value.

Another quick breakfast is a container of low fat yogurt topped with fresh berries and sprinkled with wheat germ. Kretschmer makes a honey crunch variety of wheat germ that tastes really great. It is good not only on yogurt, but can also be added to baking recipes and used as a coating for poultry or fish.

Fresh fruit is my preference, but it is not always readily available. If not, canned fruits can be served up with low fat cottage cheese. Dole Tropical Fruit Salad is a common breakfast menu item at our house. So is canned grapefruit, bartlett pear halves, and fruit cocktail. I always try to buy fruit packed in juice rather than syrup if I can.

Oatmeal is always a great breakfast choice, and it is now easier than ever to make in a variety of delicious flavors in quick fix microwave packets. I still make the old fashioned kind of oatmeal because my family prefers it. I dress it up with a bit of honey crunch wheat germ, some raw natural sugar, and sometimes a bit of brown sugar and a dab of butter.

Contrary to what many people think, eating healthy does not have to be expensive. Remember, too, that when you do take the time to invest in healthy and nutritious foods, you are also investing in your own health and well-being, which means less chance of disease, illness, and the need for expensive medical care.

Don’t skip the most important meal of the day. Check food labels, know what is in what you eat. Many products claim to be healthy when in reality they are not. If you have young children, it is never too early to start teaching them good eating habits that will remain with them when they are older. Remember, we are what we eat.

Healthy Eating For Kids

In today’s society, fast food is everywhere; luring children in with their advertising and general presence on the high street. This overbearing presence can make it difficult not only to teach a child how to eat healthily but also why they should.

Children (and I’m sure you were the same!) will always prefer a happy meal over a chicken salad. However, through trial and error, you can narrow down the healthy foods that you child does like.

Start them young!

Generally children are less fussy when they are youngest. If your child is under 3 years old, now is the time to make sure that they eat a wide variety of healthy foods. This way they will not have to be introduced later to a hostile 5 year old!

Under the radar

If your child is of the age where all they want is cake, sweets and pizza and no amount of begging, pleading or bribery will get them eating the amazing stew you whipped up it’s time to be a little sneaky. Children (and most adults) eat with their eyes, but unlike adults, they do not know or even care about the benefits of healthy food. Next time you make a meal, try adding something that usually puts your child on the defensive but make sure that it is well disguised. Once the meal is gobbled up and approved, reveal the hidden ingredient.

It’s win-win, your child is eating vegetables and next time you present the vegetable you can remind them of the time that they ate it and liked it!

Funny names and stories

Associating fruit and vegetables with fun names or stories is a great way to get your children enthusiastic about healthy eating. You can make stories up about the food making children in to superheroes or personify the food itself to tell a story on the plate. The possibilities are endless and as long as you make it fun and engaging, your child will enjoy eating healthily.

Rig the election!

Allowing your child to choose their food is a great way to get them to eat it. By offering up a selection of healthy food you can make sure that they are eating healthily and just as importantly, they are learning about healthy eating options. This will make them less likely to choose junk later in life.

There are many ways to encourage your children to eat healthier. If you can make it fun and educational they will be much more likely to take their new habits through to adulthood.

Vegan or Non-Veg, It Doesn’t Matter As Long As You Are Eating Healthy

Nutrition is something which is the cry in today’s fast running life of work and personal life. The balance creation is very necessary. Food is the fuel which we feed to our body that works like a fuel for it. The fuel must be apt for the body in order to work efficiently and protect us against diseases. Eating healthy is the need of the hour as the fast food culture is making the people fall prey to a lot of diseases. Also, it does lead to a proper diet. People go for them because they are easily accessible, cheap and they do not want to cook food as they are too tired to do that for themselves. But this is just not done!

Getting started!

Investing in your body is just as important as breathing. This article focuses on showing that making healthy food is a very easy job plus it is quick. Within no time you can treat yourself in the most healthy way and tasty way. There are some recipes which are very easy-peasy and will keep your body fit and your soul filled with energy so you work more and achieve your dreams.

Vegan Diet:

High intake of fruits and vegetables in the diet of a person leads to high levels of activeness and longer periods of freshness. The amount of salt, saturated fats and cholesterol are found to be less in amount in vegan diet than the non-vegetarian one. A lot of people contend that vegetarian diet are not complete however that is not true. A balanced diet can be made from the plants, foodgrains and pulses available to the people. There are a number of options available in the vegan diet, which you can choose from. Some of them are Potato Broccoli soup; Asiago roasted Brussels sprouts, salads, Lo Mein, cilantro lime rice, home-made vegan nutella etc.

Non-vegetarian diet:

The diet, which includes all sorts of meat, crabs, fishes, chicken, egg etc. Yes, all the non-vegetarians must have already felt the heat building up in their tummy while reading all these types of options available to them. The amount of energy these foods provide is enormous and the person must work out to burn up the calories accumulated in excess to remain fit. This diet usually contains highly saturated fats and hence the meat should be properly cooked, grilled and barbequed before eating. Eating fish can be of immense importance for a person suffering from high blood pressure as it contains the omega acids and magnesium which will help in lowering the blood pressure. Red meat should be avoided as it contains fats and oils which make your blood thicken. This results in making your heart work more and sometimes lead to blockage of heart. This can be dangerous and proper care must be taken before consuming it. Proper exercise must be done after consuming it. Veggies can be incorporated in the diet.

Combo:

A combination of both the diets will help the person to achieve proper balance in diet. This will ensure nutrition and increased levels of activeness. The body will work in its full efficiency as the benefits of both of the ways get incorporated in diet.

Pasta – Fabulous Gourmet Recipes

FABULOUS PASTA RECIPES

LINGUINE THAI PRAWN BALLS

  • 1 pkt (375grams) Plain Linguini
  • 200g green King Prawns pealed and chopped
  • 80g bean shoots
  • 1 bunch Coriander. Leaves and roots, roughly chopped
  • 1 bunch Basil, roughly chopped
  • 50g peanuts, roughly chopped
  • 1 tbsp grated ginger
  • 2 Kaffir lime leaves finely sliced
  • 4tbsp seafood curry paste
  • 3 free range eggs
  • 150g rice flour
  • Vegetable Oil for deep frying

Method

Cook Plain Linguine in salted, boiling water until al dente, then drain. Place linguine in a large Mixing bowl. Add prawns, bean shoots, coriander, basil, peanuts, ginger, lime leaves, curry paste and eggs.

Mix well using hands. Add rice flour in three stages, mixing thoroughly each time before adding more flour. Heat oil in deep saucepan to 160 degrees. Form mixture into small balls and deep fry in batches of 6. Gently rotate balls while they are frying. When golden brown and cooked through, drain on absorbent paper. Garnish with coriander leaves and serve with roasted chilli jam as an entrée or as an hor’deurve served with tooth picks and roasted chilli jam dipping sauce.

Note: To add more character to the Thai Prawn Balls you could substitute the plain linguine with Hot Chilli Linguine.

TANDOORI CHICKEN WITH CORIANDER TAGLIATELLE

  • 200 grams chicken fillet
  • 2 t Tandoori paste Marinade
  • 2 t Shallots
  • 1 Garlic clove
  • ½ t fresh chilli (optional)
  • ½ cup fresh cream
  • 200 g Coriander Tagliatelle
  • Olive Oil

Method

Blanch paste (10 minutes in boiling water).

Refresh under cold water.

Slice the chicken into thin strips. Marinate in Tandoori

Saute in hot Olive Oil then place into bowl.

Put aside Boil water (salted optional) and cook Coriander Tagliatelle for 8 minutes or until al dente.

Heat a clean fry pan – Saute shallots, garlic & fresh chilli.

Add cream cooked pasta and chicken to the fry pan

Reduce and then serve.

Serves 2

SEAFOOD & SCALLOPS WITH HOT CHILLI LINGUINE

  • 100 g Scallops
  • 150 g of Seafood (mixed)
  • 30 G Snow Peas
  • 30 g English Spinach
  • 1 Lime
  • 1 Garlic Clove
  • 1 t Coriander
  • ¼ Spanish onion Chopped finely
  • ¼ Soy Sauce
  • 50 g Butter
  • 200 g Hot Chilli Linguine

Method

Cook Bellata Gold Chilli Linguine pasta in boiling water (salted optional) for 8 minutes or until al dente.

Refresh under cold water.

Using a Frypan or Wok – Saute spanish onion and garlic.

Add scallops and seafood. Add butter, lime juice and Soya Sauce.

Add snow peas, English spinach and coriander.

Place the Hot Chilli Linguine into the ingredients and stir through.

Cook for 2 minutes then serve.

Serves 2

The Perfect Boil Up

A “boil-up” is a very tasty method of cooking, that boils root vegetables such as potatoes, kumara, (sweet potatoe) and pumpkin or marrow (kamo kamo) with greens such as watercress, spinach or cabbage, in a meat stock. Dumplings, also known as “doughboys” usually accompany the meal to soak up the soupy goodness.

In this recipe I have used pork bones. This recipe is equally successful with any variation of the vegetables above and works with most red meat cuts including pickled pork or corned beef. This is probably, best of all, a very cost effective meal for the economical cooks among us. It also serves as a really good way to feed a group of famished individuals or party goers.

The broth itself is a meal and therefore this recipe has become a New Zealand meal of choice following a drinking session.

Try it, when prepared as shown it is sure to satisfy the hungry and the skeptic. For the converted it is sure to rival if not beat how mum used to make it.

Ingredients : for six

1 kg of pork bones (alternatively 1 pork tenderloin or 1kg of corned beef brisket or similar)

2 tablespoons of sea salt

6 potatoes

3 kumara (sweet potato)

6 pumpkin pieces (leave skin on and remove seeds)

2 bunches of watercress or puha (alternatively 1/2 a cabbage, bok choy or silverbeet chopped in large pieces)

Doughboys:

One Cup of Flour

1 tsp of Salt

1/4 Cup of Water

How to Prepare:

Place pork bones in a large stock pot and fill with water (fill to one inch above the meat) add the salt. (no salt required if salted meat is used) Bring to the boil and simmer for 1 hour making sure to check the water level remains above the meat. Once the hour is up ensure fat is removed from the water surface if required, place watercress (needs to be broken into halves) in pot and simmer for a further 20 mins, then add potatoes, pumpkin and kumara. Ensure the root vegetables are cut to approximately the same size to ensure uniform cooking. Keep pot on high and boil for 15mins before adding dough boys and complete cooking for a further 20mins.

Doughboy Preparation:

Sift dry ingredients into bowl add water and mix into a sticky dough mix. Spoon the mixture on top of the root vegetables.

Serve from the pot into large soup bowls with bread and butter. Enjoy…

If cabbage or silverbeet is used instead of watercress or puha, cook the meat for 1hr and 20mins add root vegatables and after 15mins add cabbage etc with the doughboys and complete cooking for a further 20mins.

Leftovers can be reheated later in the pot, reheat but do not bring to the boil, leftovers can also be covered and microwaved to reheat.

The Importance of Nutrition in Our Daily Life

Whenever we take any food or nourishing liquids, our body digests and absorbs the simple but essential minerals, vitamins, fats, proteins, carbohydrates, fats and water from these food or nourishing liquids and converts it into the bloodstream and energy that help our body to grow and keep it healthy.

The nutrition value is more important for any individual’s health. The food or liquids whenever we take it affect our body and health as well both. So it is very important that we should be more aware of the foods or liquids whatever we take in our daily life. A large number of diseases occur only due to wrong diet. Some certain diet may itself cause some disease or alter the course of a known disorder such as diabetes, heart or kidney disease.

Why Nutrition is important for us?

As we know that food and water is necessary to build up our body and keep it healthy. Every good food and liquid contains some important nutrition like proteins, carbohydrate, fats, some vitamins, minerals and water. These all play different role to keep our body healthy and build new cells in our body.

These are the important nutrition and their role in our body:

Protein:

Protein helps our body to build muscles and strong immune system. Basically proteins are made up of long chains of amino acids. There are 22 different types of amino acid and our body needs all these amino acid to function properly. Protein is abundant type of nutrient in our body that builds new tissues and repairs all damaged cells in our body. It also helps in formation of hormones and enzymes which play variety of roles in our body such as metabolism and sexual development. There are many types of protein that play different types of important role in our body. For example collagen is a protein and it gives the strength, elasticity and composition of our hair and skin. Some of the good protein sources are lentils, low-fat dairy products, tofu, nuts, seeds, peas, tempeh. Some common foods such as whole grain bread, potatoes, corn and pasta also have protein. Soya protein is the most essential and strong protein and it is equal to any animal origin protein.

Carbohydrates:

Carbohydrates give us energy. This is an ideal source of energy for the body because carbohydrates converted more readily into glucose. It helps our body to supply the energy for the formation of cellular constituent. Carbohydrates are made up of three compounds Carbon, Hydrogen and Oxygen formed by plants. There are four types of carbohydrates are important – Sugar, Starches, Fiber and Gums. If carbohydrates taken regularly it doesn’t cause any weight gain, unless like other food group. There are two types of carbohydrates – Complex and Simple. Efficiency of carbohydrates can cause the production of ketones in the body, it can results into a condition known as ketosis. The good examples of carbohydrates are breads, potatoes, pasta, soda, chips, candies/sweets, cookies/biscuits, puddings, cakes, sugar, bananas etc.

Fats:

Fat provides us extra energy. It is a nutrient and a particular amount of fat is necessary for our body. It doesn’t always make us fat. It play role to insulate our bodies by giving us protection from sudden changes in temperature and also protects our vital organs. Fats consists of a wide group of compounds are soluble in organic solvents and insoluble in water. Fats provide 9 calories per gram. When dietary fat is digested, fatty acids are produced. It is also important for healthy skin and blood pressure regulation.

There are two types of fats Saturated (solid at room temperature) and Unsaturated (liquid at room temperature). To obtain an adequate amount of linoleic acid, one of the few fatty acids the body cannot produce on itself. Any adult needs one tablespoon of unsaturated fat daily. Saturated fats mainly occur in dairy products like butter, cream, cheese and some chocolates. The source of unsaturated fats are soybean, sunflower and corn oils.

Vitamins:

A vitamin is an organic compound, it regulate our body processes and plays an important role to make our body function properly. The term vitamin was derived from ‘vitamine’, a combination word from Vital and Amine. Today a chemical compound is called a vitamin. Our body needs vitamins as substances to grow and develop normally. There are 13 vitamins necessary for our body. Some of them are A, B, C, D, E, K, vitamin B-6 and vitamin B-12. In our daily life we get all most all these vitamins form foods whatever we take. Our body can also produce vitamins D and K.

Each vitamin plays specific jobs. Any particular low levels of vitamins cause deficiency disease. For example, if we don’t get enough vitamin D it can cause rickets. Deficiency of vitamin ‘A’ can cause Night Blindness.

If we eat a balanced diet we get enough essential vitamin automatically form our daily food or liquid. We don’t even need to take any particular vitamin separately. Only in some cases we need to take a daily multivitamin for optimal health.

Minerals:

Minerals regulate our body processes and also make body tissues. Minerals make our body work properly same as vitamin play the role but it doesn’t prevent weight loss. Although we get it form our daily foods, so we don’t need to take it separately. Minerals boost our immune system. Some important minerals are Chloride, Calcium, Copper, Chromium, Fluoride, Iron and Iodine. These types of minerals can be found from our daily food or liquid supplement like salt, soy sauce, milk, vegetable oils, whole grains, cheese, nuts etc

Water gives cells shape and acts as a medium where body processes can occur. It is the well known yet most important nutrient our body needs. It is also the most abundant type of liquid found in our body contributing 70% of our total mass. It helps to dissolve and carry the essential nutrients to all parts of the body. It is also needed to help maintain the body temperature and aids to carry away the body’s waste products.

Water:

In human body there are 70% of total mass is covered by water. Water gives cells shape and acts as a medium where body processes can occur. It is very necessary nutrient than available all nutrients. It is also the most abundant type of liquid found in human body. Water help maintain the body temperature and aids to carry away the body’s waste products.

We see that nutrition plays a very important role in our lives, each food and liquid contains its own nutrition value which is very necessary in our life. It could help to extend or decrease our life span as well as define our degree or livelihood. It helps in our mental and physical development as well. We must should aware about the food and liquid what we take regularly. Popper food in our daily life leads to a lifetime habit toward a healthy extended life.