#nutrition

Part 2 of vitamins and minerals importance:

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Minerals are vital substances for every living being to live a healthy life. They are like little warriors which help the body in regeneration and repair of cells, energy transmission, nerve signaling, strengthening muscle and bone, healing wounds, boosting immunity, and much more. Thousands of mechanisms in our body like performing day-to-day activities smoothly need the necessary amount of different minerals. But are we aware of which minerals are essential and how they play a crucial role in our body? And how can one take minerals via food instead of medicine?

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Vitamins are continually consumed within the body and must be repleneished continually.

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Vitamins are Organic Nutrient- Most of which are not made in the body and mainly obtained through food. Each of the vitamins have specific functions in the body, for example

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Vitamin A: Essential for Healthy Eyes, Healthy Teeth, Skin and General Growth and Development. Natural source: Carrots and other Citrus Fruits– all of which get their hue from the carotene pigment.

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Vitamins B: For Immune Function and Iron Absorption. Natural source: Whole grains, Potatoes, Bananas, Lentils etc

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Folic acid – Vitamin B9: Helps in Preventing Birth Defects in Pregnancy. Natural source: Dark Leafy Greens, Asparagus, Broccoli, Citrus Fruits, Beans, Peas, Lentils, Seeds, Nuts, Cauliflower etc

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Vitamin C: Give Skin its Elasticity, act as an Anti-Oxidant and helps in Iron Absorption. Source: Oranges, Guava, Red and Green Peppers, Kiwi, Grapefruits, Strawberries, Sprouts etc

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Vitamin D: For Strong Healthy Bones. Natural Source: Spending out few Minutes in Sun, Eggs, Fish and Mushrooms.

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Vitamin E: For Blood Circulation, and Protection from Free Radicals. Natural source: Almonds, Sunflower Seeds, Tomatoes etc
Vitamin K: Helps in Blood Coagulation Natural source: Leafy Greens Vegetables, Sprouts, Broccoli, etc

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Fatphobia is just a way of the system, unfortunately. There is very little love for fat people, regardless of whether or not they enjoy being fat, they put on weight while recovering from an ED, they have medical issues that caused or contributed to weight gain, etc.

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I have internalized fatphobia, as I've always been, at the very least, on the chubby side. It's a doozy to unlearn, as I've been taught my body is wrong - even when I was healthy and walked to get around my hometown instead of taking transport (and would have people hollering out the side of *cars* at me to exercise and lose weight, imagine that!) Now my medical issues make it easy to gain and hard to lose weight, rather than the weight being the specific cause for my ill health in the first place. However, as long as I lead a fairly healthy lifestyle with nutrition and exercise, my health picks up somewhat and I feel better within my (still fat) body.

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De-stigmatizing fatness and changing our perspective that fat automatically means unhealthy will help people of all sizes, tbh. Also, as fatphobia is a tool of capitalism, it's very cool and anticapitalist to do so.

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Expensive/inexpensive is out of this question 😕 Lemme explain it in details...
#1 thing: Is it possible to get healthy food from the market?
Can u get unadulterated milk? 😐
Can u get fruits & vegetables which don't have pesticide or fertiliser residue (these are carcinogenic chemicals)? 🤔
The chicken: Didn’t it receive growth hormones in the poultry farms?
Even the water that u drink: R u sure it’s 100% or even 70% free of all contaminants???? 🤔

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Eating healthy is actually eating clean, there's a misconception about having everything brown, brown bread, brown rice etc..., but in reality these are absolutely not required to either lose or gain weight! All u need is to track ur daily calorie intake 👀💁🏼‍♀️

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#2 thing: For sm1 on the go or at work especially, most food around us which is available outside is industrial mass produced nutrition stripped! Home food is better cuz it's fresher, simpler but labour costs r never accounted for those! So technically not cheap at all, but at the same time it's cheap if u decided to make it urself 💁🏼‍♀️...

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I had been discussing such a subject with some of the top functional medicine doctors in Jordan who have put together life-changing diet plans for people on food stamps that r super impactful... Eating healthy doesn’t have to be expensive, though it certainly can be if u have an expensive taste! 🤪😂

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Physically:
- I eat micro- and macronutrient dense foods that don't inflame or trigger my GIT
- I started taking the health of my GIT more seriously
- I avoid eating fast foods or highly processed calorie-dense snacks
- I keep my food intake under control: I don't eat due to boredom or for fun (rare exceptions)
- I walk a lot, do zone 2 cardio, and lift weights
- I make sure to get as much sunlight and nature exposure as possible (safe degrees)
- I take good care of my skin and use the appropriate products/medications for it
- I brush my teeth daily and floss
- I use sunscreen and protect my skin from excessive exposure
- I join active groups for dancing, hiking, etc.

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Note: I am interested in sports physiology and nutrition and have been a serious athlete before. I can create my own dietary and exercise programs.
As for the skin, I am up to date with what can be prescribed/which products I need.

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Mentally:
- I maintain a good relationship with my boyfriend. His presence in my life has a huge impact on me.
- I also maintain good relationships with my family and friends.
- I found a less stressful working environment with agreeable colleagues
- I keep educating myself and challenging myself in different aspects
- I put active effort into cutting out whatever decreases my overall quality of life, while simultaneously focusing on anything that enhances it.

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Assalamualaikum, sister.
—Nutrient deficiencies are linked to a higher risk of depression.
—Take the nutrition blood tests. They can help you determine if you’re deficient.
—Open up to a parent or a sibling about depression.
—If we don’t understand the problem, we’ll never have a solution. Identify what triggers your depression.
—If your depression is getting in the way of your life & work, hire a therapist. They help through cognitive-behavioral therapy by helping you identify & manage the triggers that contribute to your depression.
— Don’t skip meals even if you don’t feel much like eating. It makes you feel more low.
—Excercise for some time or take brisk walking everyday even it’s for thirty minutes.
—Try to spend more time with friends & family.
—Commit to getting 8 hours of sleep every night ( it has personally helped me w/ my anxiety).

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I know depression is terrible but don’t let it win. Seek help if you can’t cope but DON’T GIVE UP. Depression books are helpful too. They are best to guide you into thoughts that help w/ low moods & negative feelings. Keep searching till you find answers & solutions. It’ll pass. Once you get better understanding of it, learn coping skills — you’ll able to live, hold it down & not be controlled by it. HANG IN THERE. May Allah be w/ you & bless you. 🙏

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ak nggk. tapiiii mie instan itu aman kok asalkan dlm sehari km ttp memenuhi kelengkapan gizi d makan minummu dn pola hidup sehat aja. kl mi gk aman gk mgkin smp skrg msh diproduksi masal bgtu. stiap makan baca label nutrisi dn komposisi, mi instan isinya y karbo lemakjenuh sama tinggi natrium. asal km siang sore malam makan dgn cara mencukupi gizi yg blm terpenuhi dr hanya mkn mie ya fine. tambah serat mineral protein lemak takjenuh zat2 gizi lain dst, cairan yg cukup, hidup sehat. fine aja, sehat.
mgkn perlu diperhatikan jg bahan pengawet yg ada d instan2, tp slbhnya mnrtku y hanya perlu baca nutrition fact aja.
kl sehari2 org hindari mi instan, tp tiap hari makanan minumnnya tinggi garam, gula, lemak, ya sama aja sakit. paham kan maksudku? gizi seimbang. makan yg tubuh perlukan, bukn yg km inginkan

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You're asking the wrong person. My sister-in-law LIVES on Facebook. She talks to everyone and everything since she obtained a government phone. She tells everybody she's not working, the reason she got fired, what she thinks of her former boss, and other things they don/t need to know. She's in her early fifties and is wild about KISS. She used to sing late into the night with the windows open until the neighbors complained.
Zero. I sometimes answer it when it rings.
As much time as I spend on here which is too much. But really I find using intention when going online to be the most important part. If you just set arbitrary time limits and don't really care or think about them, you'll probably just find ways around them or to justify ignoring them (like I am now... my blocker is on Firefox, so I'm on Chrome :-) ). You need to actually go online with a purpose and then stick to it. The days I do best are the days I tell myself I'm going to go through my favorite subreddits, open tabs for everything that sounds interesting, read those things, then close reddit and not open it again until the next day. If I'm quick sometimes that takes me half an hour, sometimes closer to the hour limit. And the actual time limit you use should depend on a lot on how much actually useful content you look at online. If you're just looking at memes, you'd probably be better off with a 0 second time limit (IMO). If you're spending all your time learning about things that actually improve your life (things related to your career or hobbies, philosophy/religion, health related things like fitness and nutrition, self improvement etc.), 4.5 hours might not even be enough. I don’t limit my total screen time - I limit usage. I’m averaging 7 hours a day, with most of it being either library apps (I only read e-books and I read a lot), and various productivity apps I use for work. I limit Reddit to 1 hour three times a week. My reasoning is that I could be reading Shakespeare on paper, and I could be using a real paper calendar to keep track of my appointments, and a real paper to-do list, and so on - it doesn’t really change anything if that’s on a smartphone. What I need to limit is Reddit, because it’s a time suck, so I do that. I average 4.5 hours a day on my phone which is more than I want. That’s 31.5 hours a week. All that time is upsetting, I could be doing so much more with that time. And that’s just my phone time. I use a computer at work and at home too so really I’m probably closer to 5-6 hours a day. I set my screen time limits for 2 hours a day M-F and 4 hours a day on the weekend. I’m not always successful but screen time can make it more annoying to use my phone by having to hit ok every 15 minutes which helps me be more conscious of my use.

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