FATS

Functions
Provide a source of energy.
Help absorb fat-soluble vitamins (A, D, E, K).
Important for the health of cell membranes and hormone production.
Sources
Healthy fats: avocado, nuts, seeds, olive oil, fish (salmon, tuna).
Omega-3 fatty acids: flaxseed, chia, walnuts, fish.


PROTEINS

Functions
Building blocks for cells, tissues and organs.
Important for tissue growth and repair.
Participate in the production of hormones and enzymes.
Sources
Fish, beef, chicken, legumes (lentils, beans), tofu, quinoa, nuts.



CARBOHYDRATES

Functions
The main source of energy for the body.
Important for maintaining normal functioning of the brain and nervous system.
Sources
Whole grains: oatmeal, quinoa,
wild brown rice.
Fruits and vegetables: apples, bananas, carrots, broccoli.

Tilda Publishing

NUTRITION

Unhealthy foods, such as those high in sugar, salt, trans fats, and saturated fats, can have negative effects on your health.
For example, excess sugar consumption has been linked to an increased risk of diabetes, obesity, and heart disease.
Additionally, sugar can worsen skin conditions and contribute to increased stress levels.
Excessive salt consumption has been linked to a risk of hypertension and heart disease, and can also lead to fluid retention and high blood pressure.
Trans fats, which are often found in processed foods and fast food, contribute to higher levels of bad cholesterol and lower levels of good cholesterol, increasing the risk of heart disease. Saturated fats, found in fatty meats and dairy products, can also contribute to heart disease if consumed in moderation.
To maintain health, it is important to consider not only the type of food consumed, but also the amount of food consumed.
Excessive amounts of foods, especially those with low nutritional value,
can lead to nutritional imbalances and cause health and emotional problems.
Moderation and variety in nutrition are key to maintaining health. A balanced intake of different food groups provides the body with essential vitamins,
minerals, and other nutrients.
Including a variety of protein, carbohydrates, and fats in your diet helps maintain optimal energy levels and improve overall health. Eating a varied diet not only helps prevent deficiencies in essential nutrients, but also promotes
better digestion and emotional well-being.

Salmon
Considered the most beneficial product for the brain.
Due to its high content of omega-3 fatty acids, it is a lubricant for the brain, supports the health of neurons, improves memory and promotes concentration. Regular consumption of salmon helps reduce the risk of cognitive impairment and supports overall emotional well-being

VITAMINS AND MINERALS

Functions
Support the immune system.
Participate in metabolism and maintenance of healthy bones, skin and blood.
Sources
Vitamin C: citrus fruits, kiwi, strawberries.
Vitamin D: sunlight, fatty fish, fortified dairy products.
Calcium: dairy products, green leafy vegetables, almonds.
Iron: red meat, spinach, legumes.


WATER

Functions
Provides hydration to the body.
Participates in maintaining the normal function of all body systems.
Sources
Pure water: the main source of hydration.
Water from food: fruits and vegetables that contain a lot of water (e.g. watermelon, cucumbers).


DIETARY FIBRE

Functions
Improve bowel function.
Help maintain stable blood sugar levels.
Sources
Whole grains: whole grain bread, brown rice.
Fruits and vegetables: apples, pears, carrots, broccoli.

dark chocolate
(more than 70% cocoa)

berries

green

nuts

mackerel

apple

cucumber

lemon

turmeric

bananas

carrot

avocado

green tea

garlic

olive oil

sprouted mung bean

ginger

beans

quinoa

chia seeds

tuna

prunes

HONEY

oranges

Eggs
contain acetylcholine, an important neurotransmitter that plays a key role in memory, learning, and concentration. Including eggs in your diet helps strengthen cognitive function and maintain healthy brain function.

There are many products given by nature that can saturate your brain and body, so you will notice the difference
in your emotional state. The main thing is not to compensate for this with unhealthy food. It can SOMETIMES be present in your LIFE,
but the main emphasis should be on healthy products.
Eat more fresh fruits, vegetables and greens.
Try to cook food in such a way as to preserve its useful properties, avoid overcooking and overfrying. When buying products, pay attention to the composition and try to avoid those that contain chemical additives and preservatives

Here are some products that you can find on the shelves at the store. It is important to try to eat more fresh food and avoid products with emulsifiers and flavor enhancers. This way, your body will better understand its nutritional needs, which will help you avoid overeating and excess weight

Calcium is an essential mineral for healthy bones and teeth. It plays a key role in muscle contraction, nerve impulse transmission, and normal heart function. Calcium also helps with blood clotting and maintains healthy cells. A lack of calcium can lead to weak bones, an increased risk of fractures, and osteoporosis. To maintain adequate calcium levels in the body, it is helpful to include dairy products, fish, nuts, and leafy greens in your diet. Calcium supplements can help if needed, especially during periods of increased need, such as pregnancy or aging.

Iron is a key mineral needed to transport oxygen in the body, as it is an important part of hemoglobin in red blood cells. Iron also supports energy metabolism, helps fight fatigue, and plays a role in maintaining healthy skin, hair, and nails. A lack of iron can lead to anemia, which causes weakness, dizziness, and shortness of breath. This is especially important for women, as they may lose more iron during their periods. Taking iron supplements or foods rich in this mineral can help prevent deficiency and maintain overall body tone.

Zinc is a vital trace mineral that is essential for the normal functioning of the immune system, wound healing, and protein synthesis. It supports healthy skin, hair, and nails, and is involved in regulating hormones, including testosterone. Zinc is important for cognitive function, improving memory and concentration, and promoting proper vision. Zinc deficiency can weaken the immune system, slow wound healing, and worsen skin conditions. Therefore, if you are deficient in your diet, zinc supplements can help maintain overall health and increase your body's resistance.

B vitamins are key nutrients that play an important role in maintaining energy and overall health. They help metabolize carbohydrates, proteins, and fats, providing cells with energy. Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 ​​(pyridoxine), B9 (folic acid), and B12 (cobalamin) support the nervous system, improve memory and attention, help form red blood cells, and help fight stress. A deficiency in B vitamins can lead to fatigue, irritability, anemia, and poor brain function. Including foods rich in B vitamins in your diet, such as meat, fish, eggs, nuts, and greens, helps maintain health and high energy.

More information about vitamins and minerals you will find in my social networks. Subscribe to a convenient channel in the menu tab

1. Include healthy foods in your diet
Including these foods in your diet will greatly help your body and mood. These are just a few examples, nature is rich in many cool products

2. Eat fresh food
Try to eat as much fresh food as possible. It nourishes the body and mind, providing you with the necessary substances for an active and
healthy life

3. Experiment with giving up flavor enhancers
Experimenting with giving up flavor enhancers will open up your true perception of food. You will be able to understand how much food your body really needs

4. Review your eating habits
You will find that many of the habits we are used to are not actually beneficial.
Your body will begin to form into something beautiful - without excess fat and weight

5. Appreciate the power of natural food
You will feel how natural food makes you stronger, lighter and more energetic

6. Forget about low-calorie diets
You do not need low-calorie diets. We need calories, but if they come
from healthy sources,
you will not gain weight