Using terms and concepts that you have learned in this course, examine 10 aspects of your own diet, and explain any changes you
may or may not make. For full credit, support each of your 10 choices with facts from the readings. (For example, currently, I rarely eat any nuts. So, I will start eating one ounce of nuts a day because it will improve my cholesterol level, which will reduce my risk for heart disease. Note: you may not use this example.) [30 points] Explain how nutrients affect disease prevention and management. Make your answer specific with examples. Link the nutrient or nutrients you discuss to a condition.
Eat more offal because it has CoQ 10. This is a powerful antioxidant and it will increase my energy and boost my immune system.
Drink more green tea since it has theanine which is and amino-acid that will cross the blood brain barrier. This will increase my alertness and give me a sense of well-being.
Eat more berries it has a wide range of differing antioxidants. It's important for scavenging reactive oxygen species in the body that could damage the cells.
Drink more water flush toxins out. This will also keep me hydrated and keep the blood body levels normal.
Eat more green leafy vegetables because it has iron, important for making haemoglobin.
Eat more nuts it has magnesium and potassium which are important for over 300 enzymatic reactions in the body and also critical for mood, alertness, sleep and pain management.
Eat more fish it has iodine which is a trace component but will support thyroid health and improve immunity.
Switch to pink salt get trace minerals that are not always available in iodized salts. These are important for the conduction of electrical impulses in the brain and increase reaction response and shorten reaction time.
Eat two hours before bed to reduce indigestion, this will also decrease weight gain as the food is moved along the digestive system long before it is time to go to sleep.
Cut out refined carbohydrates to reduce empty calories and incorporate whole grain and natural sweeteners, if any. This provides a more nutrient dense diet and also provide plenty of fiber to aid digestion and bowel movements. It also provide food for the good gut bacteria that helps to improve our immune system.
