Childhood and teen years: bones grow long and wide. 40% or more of the body’s bone mass is formed during adolescence. Ages 4 -8: 1000 mg daily. Ages 9 – 18: 1300 mg daily.
20 – 30 years old: peak bone mass is reached. Bones become stronger and denser as more calcium is deposited into the bone matrix. Recommendation: 1000 mg daily.
After 30 years old: bones slowly lose minerals. Consuming enough calcium and vitamin D can help you retain your bone density and lower the risk for osteoporosis later on. Recommendation: 1000 mg daily.
During pregnancy: hormone estrogen appears to protect bones, keeping them strong.
Menopause: Bone loss speeds up. If you achieve your peak bone mass as a younger adult, your risk for osteoporosis is reduced later in life.
Over 50 years old: calcium and vitamin D remain essential for building and maintaining healthy bones. Recommendation: 1200 mg daily.
Carbohydrates are an athlete’s best energy source.
Carbohydrates are stored in muscle (liver as well) as glycogen. The more muscle glycogen you can store, the longer the exercise lasts. In other words, eating adequate carbohydrates help maintain rigorous activity longer. However, glycogen stores are limited in muscle. When you feel extremely tired during exercise (especially higher-intensity and immediate physical activities), that’s when you are out of glycogen.
To load up your muscle for endurance sports, combine training, rest, and eating adequate carbohydrates such as whole wheat bread, cereals, beans, and starchy vegetables.
Caution about excess carbohydrates: carbohydrates are used as energy and stored in muscle and liver. After that, they are stored as body fat. 5-7 grams of carbohydrates per kg of your body weight daily is recommended for general training. Endurance athletes need 6-10 g per kg body weight daily.
1. Like other fruits and vegetables, broccoli continues to respire after it’s been picked, but it does so at a very fast rate.
2. The respiration process (breathing) can destroy broccoli’s most beneficial nutrients…. For example, In 10 days after harvest, 80% of its glucosinolates (anticancer compounds), 75% of flavonoids (phytonutrients), and 50% of vitamin C are lost.
3. Choose broccoli with dark green crowns and tightly closed buds. The stem should be firm and bright green. The cut end of the stem should be moist and smooth, not dry or pocked with holes.
4. Chill broccoli immediately and eat it that day or the next once you purchase it.
5. Put it in a tightly sealed bag and store it in the crisper drawer of the refrigerator.
6. Raw broccoli has 20 times more of a beneficial compound called sulforaphane (anticancer) than cooked broccoli.
7. Best way to cook broccoli is to steam it for no more than 4 minutes. Another good way is to sauté it in oil.
8. Nuking (microwaving) broccoli can destroy 50% its nutrients in 2 minutes.
Reference: Eating on the Wild Side – Jo Robinson
Eggplants are low in calories and cholesterol free. They contain a little bit of various nutrients such as fiber, potassium, and few vitamins and minerals. They are also rich in phytonutrients (pigments in the skin) such as “nasunin.” In addition to the benefit of being an antioxidant, nasunin is believed to have the ability of protecting lipids in the brain.
In addition to the website, I also started a Facebook page to publish nutrition-related information and my “food artwork.” :D I will try my best to post at least once a week, most likely during weekends, and my goal for this page is to reach 100 “Likes” by the end of 2014. Hope you like it and find the information useful.
Here’s my latest post and my creation/drawing:
Manzano bananas are also known as apple bananas because they have an undertone of apple flavor. The average manzanos are about 4 inches (10 cm) long. The have a similar nutrient profile as regular bananas – provide a source for fiber, potassium, and other vitamins and minerals. In addition, they may be sweeter and richer in vitamin C and carotenoids.