The most important things about Nutrition and diets
Why gluten is harmful not only in celiac disease.
Even in people without celiac disease, gluten can cause neuroinflammation and brain fog.
Gluten sensitivity manifests as fatigue and drowsiness after meals, headaches, anxiety and mood swings, joint and muscle pain, as well as skin manifestations.
On a gluten-free diet, all these symptoms disappear within 1-3 weeks.
What food helps with a fever?
The best food at a temperature is well-cooked meat broth.
It contains already broken down protein, helping the body to obtain a substrate for further recovery.
That is, to reduce the time needed for healing.
Why any juices and smoothies are harmful.
Any smoothies and juices, even from greens, are harmful for one simple reason.
The beneficial microbiome feeds on fiber, while the pathogenic one feeds on sugar.
When you make a smoothie or squeeze juice, you release sugar and destroy fiber.
In other words, you turn a healthy product into an unhealthy one that will feed and promote the pathogenic microbiome.
How to distinguish grass-fed meat from grain-fed meat.
The meat from grain-fed animals can be distinguished from that of grass-fed animals by the color of the fat. In grass-fed animals, the fat is yellowish-brown (darker), rather than white. Also, in grass-fed animals, there are much fewer or no intramuscular fat streaks at all.
Which meat is always grass-fed?
The meat of ruminant animals, such as lamb, is almost always grass-fed.
This is because it is problematic to feed sheep and lambs grain for a long time.
As a result, their stomach pH decreases, leading to inflammation and the death of microflora.
This, in turn, often leads to death.
Why do we need to eat more protein as we age?
With age, the need for protein only increases because it begins to be absorbed worse.
For example, women after PMS require at least 1.5 grams of protein per kilogram of body weight.
Men over 35 years old should ideally have at least 1.3-1.6 grams.
After 45 years, the optimal amount is 1.6-2 grams per kilogram of body weight.
Why is any flaxseed oil harmful?
Any oil rich in Omega-3 is harmful. For example, flaxseed or camelina oil. Because Omega-3 oxidizes very quickly upon contact with oxygen. This mechanism is triggered already during the grinding of the oil, and by the time the oil reaches the store, even if in a dark bottle, it is already oxidized and harmful.
Why it is important to eat like your ancestors.
You should eat the way your ancestors did. If your ancestors have been eating the same food for generations, then you have developed specific mutations in your genes that are meant for that food. And if you eat differently, you may experience various diseases or deficiencies.
Why 50% of the population should be cautious with a vegan diet.
Depending on the race, mutations of the MTHFR gene are present in 30-50% of the population.
That is, almost half of the population may feel unwell on a vegan diet without the use of vitamin B12, choline, and possibly protein supplements.
Why is salt needed in hot weather or after a bath?
If you sweat, for example, after a sauna or in hot weather, you need to replenish not only water but also minerals: sodium, potassium, calcium, magnesium. The easiest way, of course, is to add sodium. For this, it is enough to salt the water a little. There shouldn't be too much salt - just a pinch, so that the water is tasty or slightly salty. A large amount of salt, the so-called Egyptian water, is not suitable. This is because such water and salt pass through the body and are not absorbed.
Why does the body need at least 1.2 grams of protein per kilogram of body weight?
Daily, the human body processes 300-400 grams of protein through autophagy and other breakdown processes.
Therefore, 1.2 grams of protein per kilogram of body weight is the minimum that should be included in a person's diet.
Which products contain a high amount of phytoestrogens?
The richest in phytoestrogens are soy and clover. All other products contain tens and hundreds of times less phytoestrogens. Therefore, there is no need to be afraid of consuming them due to the presence of phytoestrogens.
Additional benefits of whey protein.
Whey protein is a proven immunomodulator. At the same time, it is a natural source of transfer factor.
Why low-fat diets only worsen the cholesterol problem.
The amount of cholesterol in the body does not depend on the food you eat at all. Even if you are on a low-fat diet, the body will start producing the amount of cholesterol it needs by itself. Moreover, the quality of this cholesterol will be much worse than the cholesterol from food.
How to find truly useful oil and sour cream.
The yellower the butter, the more Omega-3 and vitamins K2 and D it contains. This means the cow was fed fresh grass. The same applies to sour cream. But only if no colorants are listed in the product's ingredients. For example, β-carotene (E160a).
Why does the body require fewer nutrients on OMAD and keto?
When eating once a day, the need for nutrients decreases, as the body does not require nutrients to sustain the process of nutrition throughout the day. For example, magnesium savings can reach 40%, potassium 30%, B vitamins 50% (except B9 and B12), vitamin C 25%, zinc and iron up to 20%. And if you are also in ketosis, the needs decrease even further: magnesium and potassium an additional 10-15%, vitamins C and E an additional 10-20%.
Why is there no golden mean in protein references?
In the references for protein, it's good – it's not the golden mean, but when the amount of protein is above the reference. That is, 85 and above. If you have 75 grams of protein in your blood, then the golden mean means that you are lacking 300 grams of protein for normal functioning. Since 1 gram of protein in the blood corresponds to 50 grams of protein in the body.
Why is the correct ratio of Omega-3 to Omega-6 important?
The amount of Omega-6 fats in the diet determines what phospholipids are made from.
Phospholipids can be produced from Omega-6 or Omega-3 fats.
If they are produced from Omega-6, then cell membranes have lower fluidity, which makes a person "dumber" and increases chronic inflammation in the body.
Why is a high level of LDL cholesterol a sign of excess Omega-6 in the diet?
LDL particles serve as transport for Omega-6 fats. After transportation, LDL particles are converted into LDL. Therefore, the increase of low-density lipoproteins in the body is merely a consequence of an excess of Omega-6 fats in the diet. More precisely, it is an imbalance between Omega-6 and Omega-3 fats.
Why fish is not only unhealthy but even harmful after being refrozen.
When fish is frozen once, Omega-3 is not completely destroyed. About 75% of Omega-3 remains. Even oxidation due to the presence of oxygen does not significantly spoil Omega-3. However, if the fish is thawed and refrozen multiple times or stored frozen for a very long time, then one can forget about the presence of Omega-3 in it. Moreover, the processes that occur in fish oil make it pro-inflammatory and harmful.
Why is the ratio of Omega-6 to Omega-3 important in the diet?
The higher the ratio of Omega-6 to Omega-3 in the diet, the greater the risk of various diseases. For example, if the ratio is less than or equal to 4, it improves brain function. With a ratio greater than 10 to 1, the risk of developing asthma increases. With a ratio greater than 4 to 1, the risk of osteoporosis and bone fragility increases. If the ratio is less than 2 to 1, the risk of developing breast cancer decreases. At a ratio of 4 to 1 or less, the risk of cardiovascular diseases is reduced by 70%. Also, at 4 to 1 and above, the risk of Alzheimer's disease increases. With a ratio of 1 to 1 or less, collagen synthesis significantly increases. A ratio of 2 to 1 or less suppresses the development of autoimmune diseases, including rheumatoid arthritis. A ratio of 4 to 1 or less significantly improves sleep quality and reduces stress levels. With a ratio of 2 to 1 or less, the risk of developing diabetes decreases (animal study).
Why is it better to buy grass-fed meat?
The most dangerous Omega-6 fatty acid is considered to be arachidonic acid.
It is found in large quantities in animals that were fed with compound feed.
This is particularly why it is recommended to buy grass-fed meat.
In addition, Omega-3 from plant sources is easily converted into arachidonic acid.
Is there evidence of harm from Omega-6 vegetable oils?
According to statistics, in countries that refuse saturated fats in favor of Omega-6 plant fats, there are more cases of cardiovascular diseases and allergies.
For example, Israel is considered the worst country in terms of cardiovascular diseases.
Another example is India.
The worst and best oils in terms of the Omega-6 to Omega-3 ratio.
The worst Omega-6 to Omega-3 ratio is found in cottonseed oil and sunflower oil.
Cottonseed oil has a ratio of more than 200 to 1, while sunflower oil has a ratio of 171 to 1.
The best is flaxseed oil, which has a ratio of 0.7 to 1.
Also, chia oil, perilla oil, and various saturated fats: lard, butter, or beef fat.
How to use turmeric for health benefits.
Curcumin is the main beneficial substance in turmeric. However, the bioavailability of curcumin is very low – about 3%. The most bioavailable form is considered to be a mixture of curcumin with piperine. In this form, the bioavailability increases hundreds of times. Therefore, if you add turmeric to a dish, it is essential to also add black pepper.
How to choose black cumin oil correctly?
If you are buying black cumin oil, make sure it is standardized and contains 3% thymoquinone. Otherwise, it will not have therapeutic effects.
Why are fats beneficial in a low-carbohydrate diet and harmful in a high-carbohydrate diet?
In a low-carbohydrate diet, the ratio of proteins to fats should be maintained at 1 to 2.
In a high-carbohydrate diet, this ratio will lead to atherosclerosis and obesity.
In this case, the only source of fuel for the body is carbohydrates.
Fats are not burned but accumulate.
Why does a low-protein diet lead to blood acidosis?
Low-protein diet leads to blood acidification due to the secretion of the gastrointestinal tract.
Why a carbohydrate breakfast is the path to obesity.
Due to high cortisol levels and high insulin levels in the morning hours, carbohydrate breakfasts are guaranteed to lead to abdominal obesity.