ZINC








It is essential for fertility and healthy reproductive system
It is great for your skin
It is also protects the liver
And protects from free radicals (that promote ageing and disease)


You can find Zinc in:
- Pumpkin seeds
- Sesame seeds
- Poppy seeds
- Nori Seaweed
- Eggs
- Fish
- Chicken
- Brown rice

POTASSIUM

It is essential for healthy nervous system and regular heart beat
It helps to promote healthy blood pressure
And it works with sodium to control the body's water balance


You can find Potassium in:
- Whole-grains
- Apricots
- Avocados
- Bananas
- Brown rice
- Dates
- Figs
- Nuts
- Pumpkin
- Nettles

MAGNESIUM






It helps calcium to maintain bones health
It is good for heart health
It helps to decrease PMS
Also it is a vital catalyst in energy release


You can find Magnesium in:
- Sesame seeds
- Raw cacao
- Grapes
- Avocados
- Bananas
- Brown rice
- Kale
- Alfalfa sprouts
- Millet
- Almonds
- Hazelnuts
- Watercress

CALCIUM

It is essential for keeping your bones and teeth strong and healthy
It is also helpful in preventing osteoporosis
And finally it is important for blood clotting and normal nerve function


*For best absorption of the calcium consume it with magnesium

You can find Calcium in:
- Wakame and Nori seaweed
- Broccoli
- Savoy cabbage
- Kale
- Goat's milk
- Oats
- Sesame seeds
- Figs
- Brussels sprouts
- Romaine lettuce
- Hazelnuts
- Alfalfa
- Pak choi

All about Fiber

All the food that is not digestible is given a Fiber term. Some of the animals can break all these food down, but not humans. We do not have enough enzymes to break it down. It was common to think that fiber is not necessary as it does not provide any nutrients or calories. And that led to eliminating all the fiber from the processed foods that are common in western countries. But eating foods with no or little fiber only leads to obesity, diabetes, constipation, heart disease and many other illnesses.

Fiber is necessary to improve:
-Elimination and transit time through the gut (normalizes bowel movement if you suffer from constipation or diarrhea)
-Blood-sugar control (slows down the breakdown of carbohydrates into glucose)
-Digestion
-Cholesterol and blood-lipid levels
-Intestinal function (fiber provides food for the beneficial bacteria in the gut)

Foods full of fiber are: fruits, vegetables, whole grain, nuts, seeds, pulses and legumes, sprouts and sea vegetables.

Everything about FATS

Our body needs essential fatty acids. There are two families of EFAs: omega 3 and omega 6.
The diet of an average person, however, consists of little amounts of EFAs and an excess of saturated and trans-fatty acids that are very unhealthy. All fats are divided into four main groups: Saturated fats, Mono-unsaturated fats, Poly-unsaturated fats and Trans-fats.

Saturated Fats.
These are solid fats: butter, lard and palm oil. They are good for cooking because they do not become damaged when heated. But, when they are used excessively (exception is a coconut oil) they could contribute to weight gain and increase of cholesterol levels.

Mono-unsaturated fats.
These are liquid fats at a room temperature, but could solidify when kept in a fridge. Avocados and olive oil are food sources of mono-unsaturated fats. They are not necessary to our bodies because they can be made in the body from other fats. However, these fats can lower some types of cholesterol and they are good diet additives. When cooking with these fats make sure not to overheat them (maximum heat 325 degrees).

Poly-unsaturated fats.
Poly-unsaturated fats tend to be liquid both in the room temperature and when kept in the fridge. These fats should not be heated! When they are heated they form into trans-fatty acids. These fats are EFAs because our body cannot produce omega 3 and omega 6 on its own. They are essential for brain function and structure, hormonal activity, proper metabolism, cell membrane, and skin, hair and nail health. People who have arthritis and inflammatory skin disorders (eczema and psoriasis) will especially benefit from these fats.

Trans-fats.
When poly-unsaturated fats have been damaged from the heat they turn into trans-fats. These fats are margarine and shortenings. They are not needed by our bodies at all, in fact they only cause damage to us by blocking the use of the essential acids. Needless to say you should stay away from these fats.


Sources of Essential Fatty Acids.

Omega 3 fats:
Fish (mackerel, salmon, trout, herrings, sardines, pilchards, halibut)
Nuts (walnuts)
Seeds (flax seed, pumpkin seed)
Oils (cold-pressed oils of above nuts and seeds)
Organic eggs
Organic meats
Organic dairy products

Omega 6 fats:
Seeds (sunflower seeds, pumpkin seeds, sesame seeds)
Nuts (almonds, hazelnuts, pecans, cashews, pine nuts, macadamia nuts)
Oils (cold-pressed oils of above nuts and seeds)

Types of Sweeteners.

A healthy diet should consist of everything, yes, even sweets.
However, don't jeopardize your health by eating the wrong sweets.
Here is a list of all the good, OK and No-Nos sweeteners. Read labels and as much as you can stick with the natural sweeteners.

Natural Sweeteners are the most harmless and healthiest sweeteners to use in your diet.
They are:
Barley Malt
Brown Rice Syrup
Date Sugar
Sucanat
Fruit Juice
Molasses
Raw Honey
Unrefined Maple Syrup

Refined Sweeteners are OK to use in the small dosage once in a while.
They are:
Brown Sugar
Corn Syrup
Dextrin
Dextrose
Fructose
Glucose
Honey
Maltodextrin
Maple Syrup
Sucrose (white sugar)
Turbinado

Artificial Sweeteners / Sugar Substitutes are not in any way good for you. Stay away from those!
They are:
Aspartame (Nutrasweet)
Mannital
Saccharin
Sorbitol
Xylitol