Foods and Nutrients to Build Healthy Cells


Our bodies need foods rich in protein to build and repair healthier cells.  We also need foods rich in calcium to build and maintain the body’s skeletal framework.  Next, we need foods rich in iron to build the blood, blood cells, and the immune system.  Foods containing iron are whole grains, seeds, vegetables, fish, meat, milk, and eggs.

Protein daily requirements:

Males (average) 60 grams

Children 1.5 – 2 grams/kg body weight

Females (average) 40 grams


The foods that provide the majority of our energy are carbohydrates and fats.  These are the main sources of calories and energy that fuel the muscles, heart, brain, nervous system, and all the internal organs.  Two very important organs – your brain and your heart – have special needs for glucose and fat.  They need a steady, constant supply each and every day of your life.  Any interruption in the delivery of these nutrients can cause problems.  Omega 3 fatty acids from fish oil and omega 6 fatty acids from borage seed oil provide healthy energy sources for the brain and heart.  Ideal carbohydrate sources are complex carbohydrates from whole grains and starchy vegetables.  High-fiber fruits and vegetables will result in the slow, steady release of glucose for balanced sugar metabolism.

There are good fats and bad fats.  Good fats are both omega 6 fatty acids (from nuts, seeds, and vegetables) and omega 3 fatty acids (from cold-water fish).  These essential unsaturated fatty acids play a major role in maintaining a healthy immune system.

Animal fats are saturated fats and a major source of cholesterol.  These are the fats that hold onto antibiotic and hormone residues, plus chemical substances that act as free radicals and damage cells and DNA.  These are the bad fats.  Plant oils that have been hydrogenated, such as margarine and imitation butter, are trans-fats.  They are considered more damaging than saturated animal fat in increasing risks for cancer and heart disease.  Like saturated fats, hydrogenated fats are free radicals that damage cells and cause accelerated/premature aging.

We do need some fats.  The heart muscle and brain use fat for efficient energy.  Oils and fats are necessary for the absorption of vitamins A, D, E, and K.  We even need some cholesterol.  It helps form sex hormones and other hormones that regulate body functions.  We do not need more cholesterol in our diets.  Our livers make enough for proper metabolism.  Caution:  Do not overreact and reduce fat too much in your diet.  A greatly lowered fat intake can lead to deficiencies in these important nutrients and critically impair functions of the heart, brain, endocrine system, and immune system.

Daily fat requirement

30 percent of total calories, divided into three forms of fat:

10 percent polyunsaturated fat

10 percent mono-unsaturated fat

10 percent saturated fat

Tomorrow we will talk about body-regulating foods.

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