The Basics: Cholesterol
Cholesterol is a fat-like substance found only in animal food. It is tasteless, odorless, and transparent liquid that feels oily when you touch it.
Any non-animal food (plants, fruits, vegetable, beans, or nuts) will not contain cholesterol: only animals can produce it. Although we’ve been told that high blood cholesterol is risky for our heart and that we should watch out for cholesterol in our diet, the majority (2/3) of the cholesterol found in our blood is made by the liver. The rest (1/3) does come from the diet. Still, we discovered recently that if you eat less, your liver might adjust and make more. So, how do you lower your blood cholesterol level? First and foremost by eating less saturated and trans fat.
In short, the cholesterol found in your blood comes from 2 sources:
FIRST SOURCE: Liver – Two-thirds of the cholesterol available to the body.
SECOND SOURCE: A third of the cholesterol comes from foods consumed, like meat, egg yolk, and dairy products.
Cholesterol is found in every cell of your body (in cell membranes, your brain, and nerves) and is needed to produce estrogen, testosterone, and vitamin D. It cannot be used for energy (so it provides no calories).
Bottom line, dietary cholesterol is not the devil we’ve been told it is. If you’re looking to lower your blood cholesterol level, eat less saturated and trans fat.
The Basics: Vitamins and Minerals
Vitamins and minerals are substances inside all foods that we need in small amounts to regulate all the body’s chemical reactions for optimizing our energy, day after day. There are 13 vitamins and 17 essential minerals:
4 fat soluble vitamins (A,D,E,K) 9 water soluble vitamins (C and eight B-complex vitamins) Minerals: calcium, phosphorus, magnesium, sodium, potassium, chloride, zinc, fluoride, iron, iodine, selenium, and copper, among others.
You don’t need to fret over being short of vitamins and minerals if you eat a wide-ranging, balanced diet that includes fruits, vegetables, meat, nuts, and grains such as bread, rice or pasta. In the winter, though, when you have less sunlight, you may need a supplement of vitamin D if you don’t eat foods with vitamin D, like milk. This is a common problem among vegetarians. This shortage is Vitamin D is because it’s produced in your skin when you’re in the sun. Warning: having too much vitamin D can be toxic. If you think you may be lacking vitamin D, we recommend you consult your doctor or registered dietitian.
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categories: Nutrition,Health,Dieting,Food