In a world that where there are a lot of quick fixes like energy drinks and ultra processed snacks yet organic foods contain a lot of nutrients . In apples, grains , seeds , meat (white meat preferably) and leafy greens lies abundant nutrients such as vitamins , proteins , minerals , calcium, fats and phytonutrients
WHY WHOLE FOODS ARE NATURES ENERGY PACKS
Whole food which are unprocessed have a rich nutrition level and unlike refined food they contain
-Carbohydrates – for steady blood sugar release
-Fiber – to slow digestion and feed gut microbes
-Healthy fats – for cell membrane and hormone production
-Proteins – for muscle repair and enzyme activity
-Vitamins , minerals , phytonutrients – that act as a cofactor for metabolism
WHOLE FOODS NUTRITION
Whole foods slowly release balanced energy , they also reduce oxidative stress and inflammation .Whole foods provide sustainable energy and nourish the bodies metabolism through the slowly released nutrients which are very good for gut microbial digestion
HOW THE BODY TURNS FOOD INTO ENERGY
At the cellular level , mitochondria converts macronutrients into ATP – the currency of the energy .This process depends on lots of vitamins and minerals (b-vitamins, magnesium , iron , copper ) with out these cofactors energy production in the body is halted .Whole foods supply them naturally in the correct ratios
FOR EXAMPLE
Magnisium from nuts and seeds
B-vitamin from leafy green foods , beans , eggs
Iron from meat , beans, meat
Whole foods produce long term energy unlike processed foods which give out glucose with nutrients and its burns quickely in the body
UNLOCKING MORE ENERGY FROM WHOLE FOODS :PRACTICAL STRATEGIES
- EAT DIFFENT WHOLE FOOD MEALS PER DAY
-Carrots and betrudes – supply beta- carotene for immune and skin health
-Spinach, kale – offers magnisium , folate and chlorophyl for detoxing and high energy levels
-berries , grapes – deliver anthocyanins
- PAIR NUTRIENTS FOR BETTER ABSORPTION
Some nutrients are fat soluble meaning they are easy to break down when fats are present and others need vitamin C or other core factors . Wise pairing of nutrient helps in the break down of nutrients and promotes nutrient availability
-Add olive oil or avocado to salads so as to absorb more caratinoids which aid in digestion
-Combine vitamin c rich foods (Peppers , citrus ) with iron from beans to boost iron absorption
-Add turmeric spice to most meals so as to increase the intake of curcumin
3.SOAK OR FERMENT TO REDUCE ANTI-NUTRIENTS
-Most legumes , whole grains and seeds contain compounds of phytates and lections that block mineral absorption . The act of soaking beans overnight , fermenting bread into sourdough breaks them down leading to more availability of minerals like magnesium , zinc , iron more available increasing the bodies ability o use the nutrients
4.CHEWING SLOWLY
As digestion begins in the mouth the longer the food is chewed the enyzmes in the saliva break it down , and the longer you chewed the stomach produces more stomach acid and enzymes the method enhances the release of nutrients and is good for digestion and the fast chewing of food it bad become it leads to bloating , poor absorption and sluggishness
5.SUPPORT THE GUT MICRIBIOME
The gut bacteria aids digestion a lot as it helps extract nutrients from food . Feed then with fiber and polyphenols from whole foods and include small amounts of fermented food such as yoghurt . A balanced microbiome in the gut improves nutrient absorption , reduce inflammation and influence mood and motivation
6.STAY HYDRATED
Water is essential for transporting nutrients and eliminating metabolic waste .Also consume high water containing foods such as fruits and vegetables and drink 4litres of water daily . Consumption of herbal teas also assist in hydrating the body
WHOLE FOODS AND HOW THEY SUPER CHARGE THE BODY WITH ENERGY
HERE ARE SOME NUTRIENT WHISPERS TO KEEP IN MIND
-Leafy greens (spinach, kale):high in magnesium and folate for ATP production
-Nuts ands seeds (pumpkins , almonds )provide healthy fats , proteins and minerals
-Berries (blue berries , raspberries ):reduces oxidative stress
-Eggs : a complete protein with choline and b-vitamins
BEST WAYS TO ENHANCE NUTRIENT RELEASE IN THE BODY
-Obtain enough sleep :the gut repairs itself and reproduces enzymes at night
-Proper stress management :high cortisol can damage the gut and destabilize blood sugar levels
whole foods are the most favourables when it come to having a healthy body and always consume then in the right quantities