{"id":2427,"date":"2024-01-22T17:35:36","date_gmt":"2024-01-22T17:35:36","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=2427"},"modified":"2026-06-20T16:47:32","modified_gmt":"2026-06-20T15:47:32","slug":"nutritious-advices","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=2427","title":{"rendered":"Nutritious-Advices"},"content":{"rendered":"\n\n\n

Nutritious Advices:<\/strong><\/h1>\n\n\n\n

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Vitamin & Food Supplements:<\/strong><\/h2>\n\n\n\n

All vitamins can be found naturally in food, and we need to eat a balanced diet to meet our body\u2019s vitamin requirements. If we look closely, we realize it\u2019s better to eat with more diversity and variety<\/strong> than with quantity<\/strong>.<\/p>\n\n\n\n

Vitamin and food supplements are sometimes recommended by doctors as a complement to a balanced diet. It\u2019s always wise to ask your doctor for confirmation and check whether supplements are compatible with your medical history, medications, or allergies.<\/p>\n\n\n\n

Food supplements should be taken with care. Most vitamin supplements contain only one<\/strong> type of vitamin.<\/p>\n\n\n\n

For example, if we take a vitamin C supplement, the pills will contain only that specific vitamin; unlike natural food products, which contain a mix of nutrients. This is why we recommend eating natural food rather than relying on supplements.<\/p>\n\n\n\n

Vitamin C pills can help if taken alongside a balanced diet; for instance, when we catch a cold. They can provide a temporary energy boost and help meet an increased vitamin need.<\/p>\n\n\n\n

It\u2019s very important to keep eating fruits every day (Eating Five Fruits and Vegetable a day) (With more vegetables than Fruits, as for example 3 Vegetables and 2 Fruits ). And, also important to stay physically active.<\/p>\n\n\n\n

Fruits contain many vitamins, but they also contain sugar in the form of fructose, which can increase the risk of fatty liver disease depending on your activity level and digestion. In that case, it\u2019s better to increase your intake of vegetables rather than fruits; (Limiting fruit to a maximum of two Fruits per day.).<\/p>\n\n\n\n

Sugar Type:<\/strong><\/h2>\n\n\n\n

As previously mentioned Fruits contain Sugar as “Fructose<\/strong>” whereas “Transform product<\/strong>” are containing “Sucrose<\/strong>” or “Glucose<\/strong>” (Wiki Link Sugar<\/em><\/a>).

Depending the type of Sugar we are eating they would sometime be kept differently in the body. But all Sugars property would be equal regarding negative effect following some studies<\/p>\n\n\n\n

Honey is known to contain compounds that are beneficial for health, but it is also recognised for having a relatively high glycaemic index (GI).It is also important to remember that honey may contain traces of pollen, as bees carry pollen when they collect nectar to produce honey.<\/p>\n\n\n\n

If you are allergic and you increase your exposure to pollen, your allergic reaction may become stronger (or worsen).<\/p>\n\n\n\n

Sweetener is an alternative to the sugar emulating the Taste of sugar but avoiding side effect of it. However Sweetener would be also known to have negative effect some sweetener type are already known to be “Carcinogen<\/strong>” some would also increase risks of “Pancreatic Cancer<\/strong>“.<\/p>\n\n\n\n

Regarding Meat “Reduction” to start Vegan or Vegetarian Diet: We have to be careful, we are quite often forgetting to take Food Supplement as “Vitamin B12<\/strong>” or “Amino Acid<\/strong>” cause these Vitamin are contain naturally in Meat and are very important for Health.

We are often having attitude to go to a vegan Diet straight away cutting out our Meat Consumption without taking information. (Vitamin B12 is only available in Meat or Vitamin Supplement, we are able to find also Amino Acid in Quinoa and Buckwheat.)<\/p>\n\n\n\n

<\/p>\n\n\n\n

“Vitamins Type \/ Food Products”:<\/strong><\/h2>\n\n\n\n\n\n

Vitamin Schema “Example\/Draft” Showing all Different Types of Vitamin and good effect on Body.<\/p>\n\n\n\n

<\/p>\n\n\n\n

How to Check Diet Balance:<\/strong><\/h2>\n\n\n\n

Even without necessarily being Vegan or Vegetarian; A good way to check if our diet is sufficiently balanced, is to eat “One Egg<\/strong>” and see how you feel after.<\/p>\n\n\n\n

We might realise feeling better, globally highlighting our Random Diet is not enough Balanced.<\/p>\n\n\n\n

Eggs contain a lot of Vitamin, Nutriment, Antioxidant Agents, (Free Radical Scavenger) helping our diet. Feeling even more the difference if we increase Sports Activity. Something to know also is Protein from Animal are absorbed at 40 % level whereas Vegetable Protein are absorbed only at around 2% level. But ! Do not lower estimate Vegetable Protein because only one portion of Pulse can also help you to feel very well.<\/p>\n\n\n\n

That’s complex, Eggs consumption is very Good for Health but we have to be aware it is recommended: “To not Eat Eggs Everyday<\/strong>“. (Eggs are very heavy regarding digestion we have to be aware about it<\/strong><\/em>)<\/p>\n\n\n\n

<\/p>\n\n\n\n

Omega 6, Omega 3, Balance:<\/strong><\/h2>\n\n\n\n

David Servan Schreiber. Explain in his books the Industrial and Globalisation Farming way Today changed a lot comparing to Old Farming Method.<\/p>\n\n\n\n

Eggs have today more chance to contain Higher level of “Omega6” than “Omega3”. The main reason is the Type of Food given to animals, have changed a lot by having today more “Mais” and “Soja” containing more Vegetable Protein but increasing also Omega 6.<\/p>\n\n\n\n

The Equilibrium between Omega 3 and Omega6 is known to increase Risk of Cancer in Long Term (Link<\/em><\/a>).<\/p>\n\n\n\n

In France, Eggs Brand labelled “Bleu Blanc Coeur<\/strong>” are proposing an other way to feed Animal trying to focus especially with balance of Omega3 and Omega6. (Link<\/em><\/a>)<\/p>\n\n\n\n

But remember also the way to produce Meat is quite complex. Some Studies explain (If we keep the current model) We will probably be oblige to stop to consuming meat (Anyway) cause of the amount of population Growing related to the Resource Available in the next decade. (One of the biggest reason is because of the Water Consumption from the Industrial Animal Farming<\/em>)<\/p>\n\n\n\n

<\/p>\n\n\n\n

Unbalance \/ Balance Diet:<\/strong><\/h2>\n\n\n\n

Regarding Diet we might not notice anything wrong but then realise after some times our diet changed. It’s difficult to keep it constantly well.

The important is to remind to keep going to requestion it some time to time.<\/p>\n\n\n\n

Remember if you Increase Tea Consumption, Tea is also known to increase risk of Anaemia. (exp: Iron Absorption).<\/em><\/p>\n\n\n\n

To feel if our diet is balanced or not, remember the Principe of eating a Eggs it help also “Awareness” to realise how do we are feeling. (Awareness means dealing with our sense understanding better our feeling and act<\/em>). Our awareness can reduce or increased depending situation\/context for example during a stress period we might not have the same ability to make distance with our feeling, More we are able to focus more we have ability to stay aware which mean being concious about ourself and our environment around us).<\/p>\n\n\n\n

Risk of Cancer can increase in context of Nutritious issue if we stay “Too long” with unbalanced diet it can affect deeply our Health and Organ Globally.<\/p>\n\n\n\n

But ! Keep Calm, it is quite usual to increase “Sports Activity<\/strong>” and create “Unbalanced Diet<\/strong>“. The most important is to be aware about it and adapt our diet accordingly. Avoiding to stay too long with Unhealthy Diet. Highlighting also the importance about awareness at this specific moment (A difficult process we have all to progress<\/em>).<\/p>\n\n\n\n

Unbalanced Diet or Stress period is also a moment globally it take time to recover, some doctors explain us our body have sometimes to take up to a minimum of 6 months to recover completely and sometimes it can take years.<\/p>\n\n\n\n

An example is in case of Fatty Liver if you have to make your Liver Having Rest Some doctors Advise to be on diet for a long period as 1 year and a half for example to give and idea.<\/p>\n\n\n\n\n\n

Weight Reduction:<\/strong><\/h2>\n\n\n\n

By the way do you know that “Being on DIET<\/strong>” for “Weight Reduction<\/strong>” is not so much healthy?<\/p>\n\n\n\n

Globally Doctors will explain you if you want to reduce weight one things you can do is to simply balance more your diet, (The reduction of weight will go through the increase of your activity<\/em>).<\/p>\n\n\n\n

Try also to see an objective in long term to loose weight, if you want a short term you can, but you need to increase a lot more your activity and then be careful to adapt your diet accordingly this increase because it can be dangerous.<\/p>\n\n\n\n

Being on Diet have most of the time increase of risk of “YoYo” Diet Effect. You can Loose Weight quickly but in the end take the weight back very quickly. (As we say sometimes more quickly you loose weight more you can take weight back quickly.)

We all want the “Short Cut” but there is always more risk and cost regarding it.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Vitamin Absorption:<\/strong><\/h2>\n\n\n\n

If we focus now on Eating Balance Diet something to realise is : <\/p>\n\n\n\n

If we decide to stop to eating Dairy Product we will miss “Calcium<\/strong>” but we will not feel anything wrong whereas if we miss “Protein<\/strong>” we will be able to feel the miss more quickly.<\/p>\n\n\n\n

Something also good to know is : Some Type of Vitamin are in concurrence with other Vitamin Type, it permit to understand the Principe of “Gut Absorption<\/strong>” process.<\/p>\n\n\n\n

For example: “Iron<\/strong>” and “Calcium<\/strong>” this two Vitamin are in concurrence they will block the absorption to each other, but both type of vitamin are very important to be kept in our diet.<\/p>\n\n\n\n

Calcium is very important to help to reduce “Bone Cracks<\/strong>” or “Arthritis Risks<\/strong>“… Iron is also very important to help Blood to transport Oxygen to the Brain.<\/p>\n\n\n\n

We have to keep “Calcium and Iron<\/strong>” both in sufficient level (Every Day), Nutritious Table Advice can help (Link<\/em><\/a>). You can for example increase (Spinach<\/strong>, Broccoli)<\/strong> But keep (Dairy Product<\/strong>) every day. (See also Nash Diet information)<\/p>\n\n\n\n

<\/p>\n\n\n\n

Food Intolerance (Lactose):<\/strong><\/h2>\n\n\n\n

Dairy product contain practically all Milk Protein “Lactose”. When we are young our stomach succeed to digest Milk Protein but more we are getting older more our Tolerance to Milk Protein (Lactose) get reduce.<\/p>\n\n\n\n

Lactose is a Food Product Known to have more Risk of Allergy, and Food Intolerance.<\/p>\n\n\n\n

But Something good to know is all dairy product do not have the same amount of Lactose. <\/p>\n\n\n\n

Milk is the dairy product with the most Lactose, then come Yoghurt and then come the Cheese.<\/p>\n\n\n\n

If we have some intolerance to Lactose there is still possibility to eat “Cheese<\/strong>” and stop to eat “Milk<\/strong>“.<\/p>\n\n\n\n

Each type of cheeses have also different “Nutritious Property<\/strong>“.<\/p>\n\n\n\n

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Schema Showing Lactose Tolerance or Intolerance<\/figcaption><\/figure>\n<\/div>\n\n\n

(Remember also Milk and Lactose are used a lot in Highly Transform Food Product. It is written on the Ingredient list on the side of the packaging. Ingredient list are important to be check regarding intolerance, and can be checked more easily with Yuka App (Link<\/a>)<\/em>)<\/p>\n\n\n\n

Food intolerance permit then to understand what is possible to increase. Regarding our “Gut irritation<\/strong>” we have to feel and see how it goes to see our tolerance and adapt our diet accordingly.<\/p>\n\n\n\n

When we try to understand Diet we can compare it as sort of Matrix, with lot of interaction and complexity behind it, if we change or move something in our Diet Matrix, it can also indirectly create other indirect change. It’s the reason we have to Eat Balanced Diet to reverify it constantly. We can find Books from Nutritious Doctors able to help on this.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Food Intolerance (Wheat):<\/strong><\/h2>\n\n\n\n

Carbohydrate, sometimes also define as “Fiber<\/strong>“, are recommended to be eaten practically to each meal (Link<\/em><\/a>). It help Muscle, Transit and Digestion process and are very important if we increase sports activity.<\/p>\n\n\n\n\n\n

We have to be careful to the level of Carbohydrate we are eating. Carbohydrate and specially “Wheat<\/strong>” contain “Gluten<\/strong>” depending the type of “Wheat<\/strong>“.<\/p>\n\n\n\n

Some Floor will not be digested in the same way. If the Floor have been refined a lot or not so much (White or Whole Meal Floor) and baked with Sourdough or Levain (Starter, Yeast) the digestion process will be affected.
The reason behind this, is, White Floors will go much more quickly in Blood (As Sugar) Creating “Glycemic Spike” increasing risk of Cancer. Whereas Whole Meal Floor will be more complex for the Gut absorption.<\/p>\n\n\n\n

More a Flour is White\/Refine more the Glycemic Index (GI) will be High and bad for health as Sugar.<\/p>\n\n\n\n

(Good to know also Some product are define with label “Lactose Free<\/strong>” or “Gluten Free<\/strong>” but these product are more advise for people with Allergy.)<\/p>\n\n\n\n

We say sometimes removing some Food Product Type as Wheat or (As Gluten) “Completely” from our diet can increase The Risk of other Sickness. It is better to reduce some type of food but keep going to keep a little quantity in our Diet anyway. (It permit to avoid unbalance diet first. But also help to have better balance diet keep going to eat everything what ever happen)<\/p>\n\n\n\n

“Dairy Product”<\/strong> have also some specific recommendation as keeping variation in the “Brand<\/strong>“\/”Type<\/strong>” we are consuming. The reason behind this is Dairy product have globally an higher Risk of Contamination, by switching between brand some time to time it help to reduce Risk of Contamination. more info on the (Link<\/em><\/a>).<\/p>\n\n\n\n

Chrono Nutrition officially define as a Diet, have a Principe to associate some specific type of Food depending The type of Meal and Moment of the day.<\/p>\n\n\n\n

For example, for the Breakfast and Lunch preferably Eat Cheese but for the Diner preferably eat Yoghurt or Milk which are less Heavy than Cheese.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Leaky Gut Syndrome:<\/strong><\/h2>\n\n\n\n

Eating Cheese in the morning help to absorb “Animal Trans Fat<\/strong>” to regenerate Gut “Mucus<\/strong>” avoiding “Leaky Gut Syndrome<\/strong>“. Rapeseed Oil, Pumpkin Seeds, Chia Seed are also known to contain lot of Omega 3 Very Good for Health Anti Inflammatory and Guts regeneration also.<\/p>\n\n\n

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Schema showing Leaky Gut Syndrome with Normal and Leaky Gut.<\/figcaption><\/figure>\n<\/div>\n\n\n

The Vinegar and Lemon in Salad are Very Good for the Digestion helping the Liver function. However Lemon (specifically) but also Vinegar are also known to create Leaky Gut Syndrome increasing risk of small Headache.<\/p>\n\n\n\n

(But despite these informations Dr Jean Marie Bourre insist on the importance of using the Vinegar in Salad) if you feel Vinegar create for you Leaky Gut Syndrome, try to increase your consumption of Pro-Biotic and Omega3 as Topping Seed (Chia Seed, Lin Seed), Rapeseed Oil.<\/p>\n\n\n\n\n\n

Eating Food product known to irritate the Gut is not necessarily wrong because some food product less tolerate can Help also Transit and Liver. But Increasing or reducing to much transit is not good also, (It’s an in between).<\/p>\n\n\n\n

When our Gut get irritate the way our body is absorbing Water is different. Transit and Food intolerance can increase dehydration. It’s very complex and constant equilibrium (See Hydration Page<\/em><\/a> for more informations).<\/p>\n\n\n\n

<\/p>\n\n\n\n

“Cancer Research UK”, Graph Showing, Healthy Balanced Meals:<\/strong><\/h2>\n\n\n\n\n\n

Some vitamins have a recommended maximum daily intake<\/strong>, and it\u2019s important to respect these limits. Always feel free to contact your doctor for guidance on proper vitamin intake.<\/p>\n\n\n\n

Proper meal preparation<\/strong> is a great way to maintain a balanced intake of vitamins, especially when following advice from experienced cookbook authors. These writers have successfully met the challenge of creating recipes that are both flavorful and nutritionally balanced. Many of their recipes are also inspired by cultural traditions.<\/p>\n\n\n\n

A great way to start learning how to cook is to develop the habit of preparing more sophisticated meals<\/strong> from time to time.<\/p>\n\n\n\n

For example, The Guardian<\/em> newspaper offers a food recipe supplement called “Feast”<\/strong>, which also has a mobile application<\/strong>. The recipes are fun, flavourful, and perfect for special occasions. It\u2019s also an excellent app for learning how to cook.<\/p>\n\n\n\n

Guardian Feast – Daily Recipes – Application (Eng)<\/a>:<\/strong><\/h2>\n\n\n
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<\/a>Guardian Feast – Daily Recipes – Application (Eng)<\/a><\/strong><\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

<\/p>\n\n\n\n

Germinated Seeds:<\/strong><\/h2>\n\n\n\n

Another simple way to increase the vitamin content in diet is to eat Germinated seeds<\/strong> or Sprouted seeds<\/strong>. This is similar to the activity sometimes done by young children at school; Placing Lentils<\/strong> on Cotton<\/strong> to observe the seed germination process. As natural way to enhance Vitamin intake.<\/p>\n\n\n\n\n\n

There are different types of germinated seeds (You can find more information about them in speciality shops). It’s likely a field that will continue to grow in popularity.<\/p>\n\n\n\n

Some top-ranked chefs in high-end restaurants sometimes add germinated seeds or edible flowers to their dishes. This not only enhances the Presentation and Beauty<\/strong> of the meal but also helps to provide a wider range of vitamins<\/p>\n\n\n\n

<\/p>\n\n\n\n

Micro Algae:<\/strong><\/h2>\n\n\n\n

Another natural food supplement can be found in micro-algae such as Chlorella<\/strong>, Spirulina<\/strong>, and Klamath<\/strong>, which have existed in Asia, Africa, and the Americas for millions of years. They help support a balanced diet and naturally aid the detoxification process.<\/p>\n\n\n\n

Chlorella<\/strong> is especially recommended in cases of heavy metal contamination<\/strong> or poisoning<\/strong>, as it helps enhance the detox process and protect the organs.<\/p>\n\n\n\n\n\n

All of these (Micro-algae, not seaweed) are food supplements sometimes called \u201cSuper-foods.\u201d<\/strong><\/p>\n\n\n\n

Chlorella<\/strong> is also known to contain Vitamin A<\/strong>, which is very good for vision. One important thing to keep in mind is to Respect the maximum intake level<\/strong>, as previously mentioned.

Some vitamins and Food supplements can be harmful in excessive quantities.
(You should always follow the recommended dosage on the product packaging, and consult your doctor if you need any clarification.)<\/p>\n\n\n\n

<\/p>\n\n\n\n

Ethical Food Supplements:<\/strong><\/h2>\n\n\n\n

Ethical Consumer Magazine<\/strong> has defined a list of the best sustainable food supplement companies<\/strong>:<\/p>\n\n\n\n

Also be careful Cheese are generally heavy with Risk of Fatty Liver Disease. It is advice to restrict our quantity consume to a Portion of 30g maximum by meal (Twice a day Maximum)<\/strong> More Details (Link<\/a>). Cheese is very important but increase Risk of taking Weight in the same time.<\/p>\n\n\n