Nutrients are substances our organism uses to function. 

  • Water
  • Proteins
  • Fats
  • Minerals
  • Vitamins
  • Dietary fibers
  • Enzymes
  • Carbs

WATER

80% brains most 

most poeple are dehydrated you likely as well because getting hydrated is an art

It is not olnly the fact that you drink 2 l water a day but also when, quality of the water and how & how much

see link

VITAMINS

There are 13 essential vitamins —

  1.  A  normal vision, the immune system, reproduction, and growth and development.   helps your heart, lungs, and other organs work properly.  
  2. C  water-soluble vitamin.helps form and maintain bones, cartilage, skin, and blood vessels. As an antioxidant, it also supports the immune system
  3. D  fat-soluble vitamin that help the body absorb and retain calcium and phosphorus; both are critical for building bone. Also, laboratory studies show that vitamin D   control infections anti inflammatory
  4. E anti-inflammatory processes, its inhibition of platelet aggregation and its immune-enhancing activity.
  5. K helps to make various proteins that are needed for blood clotting and the building of bones.
  6. Thiamine (B1) helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines. It is also involved in the flow of electrolytes into and out of muscle and nerve cells.
  7. Riboflavin (B2) maintaining the mucous membranes in the digestive system, liver function, converting tryptophan into niacin, an amino acid. Keeping the eyes, nerves, muscles and skin healthy. Absorbing and activating iron, folic acid, and vitamins B1, B3 and B6. Hormone production by the adrenal glands.
  8. Niacin (B3) helps keep your nervous system, digestive system and skin healthy.
  9. Pantothenic Acid (B5) breakdown of fats and carbohydrates for energy, vitamin B5 is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands, small glands that sit atop the kidneys.
  10. Pyridoxine (B6) needed for the proper function of sugars, fats, and proteins in the body. It's also necessary for the development of the brain, nerves, skin, and many other parts of the body.
  11. Biotin (B7) supports many of your body's systems, including your nervous system, liver, eyes, hair, and skin. It helps the enzymes in our body carry out their jobs and keeps cells working as they should. Studies show that biotin supplements may help manage symptoms of diabetes.
  12. Folate/Folic acid (B9) important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.
  13. Cobalamin (B12)  a nutrient thathelps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak

Plant sources of vitamin

  1. A mangos, papaya, many of the squashes, carrots, sweet potatoes   
  2.  C fruits and vegetables are the best sources, but some people may need supplements. 
  3. D mushrooms are the only plant-based sources of vitamin D found in nature. They have a compound which when exposed to sunlight converts into vitamin D2.  
  4. E nuts & seeds
  5. K1 leafy greens and some other vegetables, avocado, and synthesized by bacteria (these need prebiotic&probiotic).K2 dark leafy green vegetables, such as spinach, kale, and collards.
  6. B1 nutritional yeast sunflower and sesame seeds (including tahini, found in hummus) nuts (pecans, Brazil- and hazelnuts)  
  7. B2 nutritional yeast, quinoa, avocado, almonds 
  8. B3 nutritional yeast
  9. B5 nutritional yeast,  avocado, acorn squash, sweet potato, mushrooms, oranges, pecan nuts, oats
  10. B6 nutritional yeast, muesli, avocados, pistachio nuts, wheat germ, acorn squash, banana, quinoa, sunflower seeds, corn on the cob, Brussel's sprouts, spring greens, chestnuts, hazelnuts, oranges, tahini 
  11. B7 nuts (hazelnuts, almonds, walnuts, pecans and pistachios), muesli, nutritional yeast, oatmeal or rolled oats, mushrooms, avocado, seeds (sunflower and sesame), tahini (sesame seed 
  12. B9 dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli) Beans. Sunflower seeds Fresh fruits
  13. B12 nutritional yeast, fortified foods, cereals, mushrooms, and some algae.

MINERALS

minerals that the body needs on a daily basis

Are called essential:

  1. calcium for muscles to move and for nerves to carry messages between your brain and every part of your body. Calcium also helps blood vessels move blood throughout your body and helps release hormones that affect many functions in your body. Vitamin D helps your body absorb calcium.
  2. phosphorus is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc.
  3. magnesium is important for muscles and nerves to work properly, to keep blood sugar and blood pressure at the right level. To make proteins, bone and DNA (genetic material)
  4. sodium the human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. It is estimated that we need about 500 mg of sodium daily for these vital functions.
  5. chloride helps to regulate the amount of fluid and types of nutrients going in and out of the cells. It also maintains proper pH levels, stimulates stomach acid needed for digestion, stimulates the action of nerve and muscle cells, and facilitates the flow of oxygen and carbon dioxide within cells.
  6. potassium helps your nerves, muscles heart to function well, and also helps move nutrients and waste around your body's cells. Most people get enough potassium for their daily requirements through their diet. Both high and low levels of potassium in the body can be dangerous.
  7. sulfur This mineral is also important for making and recycling glutathione- one of the body's key antioxidants that lessen inflammation and avert cell damage caused due to oxidative stress. Aside from this, sulfur also supports maintaining the integrity of connective tissues like skin, tendons, and ligaments.

     

https://www.healthline.com/health/mineral-deficiency#What-types-of-mineral-deficiency-are-there?

Minerals in Himalayan salt: 82 see

 

What and why: Trace minerals serve many functions.
Some act as antioxidants, such as copper, selenium, manganese, and zinc, protecting the body from long-term damage. They're also responsible for supporting your blood system and are necessary for the healthy growth of certain hormones.

 

TRACE MINERALS

https://thehealthfactory.nl/

  1. manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones, normal brain and nerve function, fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation.
  2. iron making red blood cells, which carry oxygen around the body, combat fatigue, supporting good cognitive function and the immune system, needed for body growth and development.
  3. copper helps making energy, connective tissues, and blood vessels, helps maintain the nervous and immune systems and activates genes, brain development.
  4. zinc helps the cells to grow and divide, activity of enzymes, proteins, and DNA (your genes). The body cannot make zinc, so you need to get it from the food you eat.
  5. selenium boosting immune function, improving hair and nail health, and supporting a healthy thyroid.
  6. iodine helps the thyroid gland, in the neck, to make the hormone thyroxine. Thyroxine controls many of the ways certain cells work, is important for the growth of bones and nerves, and how proteins, fats, carbohydrates are used in the body. 
  7. chromium mineral might help the body break down and absorb carbohydrates, fats, and proteins. helps management of diabetes, control weight, and enhance muscle mass.
  8. manganese helps the body form connective tissue, bones, blood clotting factors, and sexhormones, carbohydrate metabolism, calcium absorption, and blood sugar regulation. Also necessary for normal brain and nerve function. 
  9. molybdenum  proces proteins and genetic material like DNA, break down drugs and toxic substances that enter the body. 
  10. coated silver positively-charged silver ions create a conductive field that reflects electromagnetic radiation away from the body, which stimulates the body's natural conductivity and improves blood circulation, body temperature balance, and general well-being. Anti bacterial, anti viral. 
  11. gold colloidal has been reported to relieve stress, elevate mood, relax the body, and have a calming effect on the nerves. Colloidal Gold has also been used as a metaphysical tool to help people achieve deep states of meditation, higher levels of consciousness, and spiritual purification. Known for its antioxidant and anti-inflammatory properties, studies showed that colloidal gold can penetrate deeper into the skin and acts as a carrier for other active ingredients. It helps improve the efficacy of skincare products.
  12. platinum Colloidal Platinumis a noble mineral known to stimulate the eyes and harmonise nervous spasms.
  13. indium is the seventh rarest element on earth. 

    Indium causes the hypothalamus-hypophysis biofeedback loop to release a cascade of youth-promoting hormones such as Human Growth Hormone (HGH), estrogen, testosterone, as well as hormones that stimulate the adrenals and the thyroid. This leads to increased energy, more rejuvenated sleep, and possible weight loss.

     

FATS

Safest fats are raw organic oils. Olive coconut sesame sunflower Macadamia walnut oils are medicines if quality good and used COLD.  When these oils are heated - coconut oil excepted- they become dangerous for the body and start inflammation reactions in other words the body sees them as toxic elements.

Coconut oil is the only oil you can use at high temperatures it remains stable

Some fats are considered to be better for you than others, so it’s important to understand the different types. 

Saturated fats are typically found in processed foods, dairy products and meat. Eating excess saturated fat can lead to a build-up of cholesterol in the body, which can clog blood vessels and increase the risk of heart disease.

Trans fats, like saturated fats, can also lead to high cholesterol if consumed in excess. Trans fats are mostly found in hydrogenated vegetable oil, which isn’t commonly used in the UK.

Unsaturated fats are the ‘healthy’ fats; unlike saturated and trans fats, unsaturated fats can help to lower cholesterol when used instead of saturated fats. Unsaturated fats can be divided into 

monounsaturated and polyunsaturated fats.

Polyunsaturated fats typically contain omega fatty acids, which must be obtained through dietary sources. 

FATTY ACIDS OMEGA´S 

Omega-3, -6, -7, and omega-9 fatty acids are all important dietary fats

They all have health benefits, but it’s important to get the right balance between them

Good vegan fat sources are:

  • Chia
  • Flaxseeds
  • Coconut
  • Nuts
  • Nut Butters
  • Hemp
  • Cacao
  • Avocados
  • Tahini
  • Olive Oil  

Omega balance is also important for normal brain function, and an imbalance in these fatty acids is associated with depression, mood disorders, and neurodegenerative diseases.

Omega-3 fatty acids have anti-inflammatory properties,

while omega-6 fatty acids have pro-inflammatory properties. (This is the omega the most people get in in excess)

There are also other types of essential fatty acids, such as Omega-7 and Omega-9, which also deliver vital nutrients to your skin such as vitamin A, B, C, D, E, K and have anti-inflammatory effects.

 

 

 

 

 

 

 

FIBRES

Fibre is a type of carbohydrate that the body cannot break down and so it passes through our gut into our large intestine (or colon). It is found naturally in plant foods like nuts, fruit and vegetables and is sometimes added to foods or drinks.

Fiber has a range of possible health benefits, such as:

  • promoting weight loss
  • lowering blood sugar
  • fighting constipation
  • boosting heart health
  • feeding friendly gut bacteria

Dietary fiber has two main components: soluble fiber and insoluble fiber, which are components of plant-based foods,

Here are some ways scientists classify fiber:

  • Dietary fiber is naturally present in plants that we eat.
  • Added fiber is fiber that manufacturers add to some products to increase their health benefits.
  • Soluble fibers are water soluble and therefore digestible.
  • Insoluble fibers are not digestible.

Soluble fibers come from the insides of plants and include substances such as pectin. They are present in fruits, vegetables, oats, and barley and may help manage blood sugar and cholesterol levels.

Insoluble fibers come from the outer skins of plants and pass straight through the digestive system. They can help prevent constipation.  

 

 

 

PROTEINS

AMINO ACIDS - PROTEIN 

are molecules that combine to form proteins. Amino acids and proteins are the building blocks of life. When proteins are digested or broken down, amino acids are the result. The human body then uses amino acids to make proteins to help the body: Break down food.

 

ENZYMES 

https://morgenisnu.nl/en/?s=enzymes&post_type=product

Enzymes are proteins that help speed up chemical reactions in our bodies. Enzymes are essential for digestion, liver function and much more.

Enzymes are proteins that help speed up metabolism, or the chemical reactions in our bodies. They build some substances and break others down. All living things have enzymes.

Our bodies naturally produce enzymes. But enzymes are also in manufactured products and food.

What do enzymes do?

One of the most important roles of enzymes is to aid in digestion. Digestion is the process of turning the food we eat into energy. For example, there are enzymes in our saliva, pancreas, intestines and stomach. They break down fats, proteins and carbohydrates. Enzymes use these nutrients for growth and cell repair.

Enzymes also help with:

  • Breathing.
  • Building muscle.
  • Nerve function.
  • Ridding our bodies of toxins.

What are the different types of enzymes?

There are thousands of individual enzymes in the body. Each type of enzyme only has one job. For example, the enzyme sucrase breaks down a sugar called sucrose. Lactase breaks down lactose, a kind of sugar found in milk products.

Some of the most common digestive enzymes are:

  • Carbohydrase breaks down carbohydrates into sugars.
  • Lipase breaks down fats into fatty acids.
  • Protease breaks down protein into amino acids.

PHYTONUTRIENTS

Plant foods contain thousands of natural chemicals. These are called phytonutrients or phytochemicals."Phyto" refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats.

Phytonutrients also strengthen a plant's immune system. They protect the plant from threats in their natural environment such as disease and excessive sun. When humans eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects.

 

Enzymes need the right conditions to work. If conditions aren’t right, enzymes can change shape. Then, they no longer fit with substrates, so they don’t work correctly.

Each enzyme has an ideal temperature and pH:

  • pH: Enzymes are sensitive to acidity and alkalinity. They don’t work properly if an environment is too acidic or basic. For example, an enzyme in the stomach called pepsin breaks down proteins. If your stomach doesn’t have enough acid, pepsin can’t function optimally.
  • Temperature: Enzymes work best when your body temperature is normal, about 98.6°F (37°C). As temperature increases, enzyme reactions increase. But if the temperature gets too high, the enzyme stops working. That’s why a high fever can disrupt bodily functions.

 

continuation PHYTONUTRIENTS

Phytonutrients aren't essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they may help prevent disease and keep your body working properly.

More than 25,000 phytonutrients are found in plant foods. WebMD takes a look at these six important phytonutrients -- and their potential health effects:

  • Carotenoids
  • Ellagic acid
  • Flavonoids
  • Resveratrol
  • Glucosinolates
  • Phytoestrogens

https://www.webmd.com/diet/phytonutrients-faq