Healthy Food

Why eat, what to eat, how much to eat, how to eat, and when to eat: Part 3 | by Ahmed Chowdhury | Nov, 2021

Ahmed Chowdhury

We are shedding light on some common popular misconceptions (myths) before discussing what we eat. Interesting fact — many doctors and nutritionists once put these misconceptions into our brains, and some still do.

Some popular misconceptions about food and health:

Eating 1. fat foods will increase body fat.

2. Fat Foods Are Unhealthy. So eat ‘ low fat ‘ or ‘ free fat ‘ food.

Eating 3. cholesterol foods increase cholesterol in the body.

4. Eggs and oily foods cause hypertension and heart disease.

5. Overeating salt causes high blood pressure.

6. saturated fat means terrible. Saturated fat is harmful to the heart.

7. low-calorie intake will reduce weight.

8. More protein can cause kidney problems.

9. Red meat (beef, mutton) is not suitable for health.

10. You must always eat a ‘Balance Diet’ and have at least 50–60 % national carbohydrate food.

11. Sugar-Free Drinks or Artificial Desserts Healthy.

12. Vegetarian Diet Means Healthy.

13. You must drink milk for enough calcium.

14. Eating fruit juice is healthy.

15. Nutritious foods means expensive food.

There are more misconceptions, which I will write about later. Although there is a lot to say to dismiss these misconceptions, I am not writing now. The sooner you can get these misconceptions out of your brain, the more healthy you can be.

What will we eat?

Foods that are essential or essential for the body will get all the nutrients (essential nutrients), so you have to eat. Essential nutrients come from food because the body can’t prepare / adequately.

So if you eat this-that all day but don’t get enough of any essential nutrients, you will suffer from deficiency or malnutrition.

Find out what those essential nutrients are:

1. amino acids: amino acids come from national protein food. There are 20 types of amino acids in the human body — including nine essential and 11 non-essential.

Essential amino acids must come from food, but non-essential ones can make the body. For example, animal protein contains all types of essential amino acids but is deficient in vegetable protein. So actually, ten is low quality.

2. Fatty Acids: Essential Fatty Acids for humans need two types of polyunsaturated fatty acids — Omega-6 and Omega-3. We only eat omega-6 but take omega-3 in insufficient quantities.

Oily fish, such as — Hilsa, salmon, mackerel, sardines, etc., contain omega-3 TC and Olive Oil. In addition, monounsaturated oils are beneficial for health, such as — olive oil, avocado oil, nuts, etc.

3. Vitamins: 13 types of vitamins are essential for the human body. Vitamin D in the sun and intestinal bacteria can create vitamin K. All the remaining vitamins have to take from vegetables, fruits, etc. Vitamin A, B1,B2, B3, B5, B6, B7, B9, B12, C, D, E, K

4. Minerals: The human body needs 13 essential minerals — calcium, sodium, potassium, magnesium, phosphorus, chloride, iodine, iron, zinc, copper, manganese, sulfur, and selenium.

Also, a few minerals need in small quantities. All minerals come from food and water. One of these deficiencies will disrupt health.

5. Water: Life without water is useless. I will write about this later.

6. Glucose: Glucose is necessary for the body, but it is not essential to take it from food. Glucose works as fuel for the function of red blood cells and parts of brain cells.

Our liver can create necessary glucose from amino acids in the glucogenesis process. We eat protein to help with body structure, growth, and decay. It is not our aim to break down protein and generate energy.

All other cells in the body can run through glucose or a ketone body. For example, the liver can make enough ketone body from fatty acid. But we must take glucose from fiber-rich complex carbohydrates — for example, vegetables and fruits.

Whatever you eat, you have to think about how many different types of amino acids, fatty acids, glucose, minerals, vitamins, fiber, and water you get at the end of the day.


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