So, you already know how crucial it is to adopt a good diet. A balanced and healthy diet provides the essential nutrients our body needs to function optimally. But did you know that the importance of a good diet goes far beyond merely satisfying nutritional needs?
The Benefits of a Balanced Diet
In this article, we will explore the multiple benefits of a balanced diet, tips, ideas... Let us guide you on the path to better health through wise food choices.
The Importance of Proteins in Diet
It is essential to eat protein-rich foods: in the morning and at noon, both from a caloric perspective (conversion of bread, breakfast cereals, and other sugars into fat) and from the perspective of neurotransmitter synthesis.
The Roles of Amino Acids
The amino acid, tyrosine, found in morning proteins, transforms into dopamine, a neurotransmitter that provides pleasure and the desire to undertake things, libido, zest for life, openness, and enhances motivation. A dopamine deficiency is often found in burnout.
The synthesis of norepinephrine is done by the same amino acid, so it is very important to eat protein-rich foods at breakfast and lunch. A lack of norepinephrine can lead to physical and mental fatigue-asthenia, but it can also be a reflection of burnout, a lack of synthesis of adrenal catecholamines.
The tryptophan present in morning and midday proteins is transformed (if it is not destroyed by heat: cooking of food) into serotonin in the late afternoon: a neurotransmitter of well-being (the vast majority of depressives are deficient in serotonin). Low serotonin will manifest as sleep disorders (difficulty falling asleep, early awakenings with difficulty falling back asleep), sugar or alcohol cravings, or other compulsions (drugs, gambling), irritability, anxiety, stress, and this serotonin will transform into melatonin in the late evening, which triggers sleep, maintains good quality and restorative sleep.
The lack of proteins in the morning and at noon is probably the main cause of depression. For these neurotransmitters to be sufficiently synthesized, it is necessary:
- that the cell walls are sufficiently flexible (omega 3 and 6 in sufficient amounts).
- that the post-synaptic receptors are not blocked by cytokines from an excess of intra-abdominal fat or from poor gut flora: dysbiosis (hypothyroidism and intestinal inflammation related to a diet containing gluten and dairy products, excess alcohol).
- Also necessary for converting amino acids: tryptophan - tyrosine into neurotransmitters of vit. B6 - B9 - B12, Vitamin C, copper, zinc, iron, magnesium…
Good and Bad Calories
Good calories are proteins, vegetables, and fruits (except dates, figs, bananas, bunches of grapes, etc.) that cannot be accumulated or turned into fat. Bad calories are bread, pasta, rice, and starchy foods that are turned into fat within a few hours if there is no physical work or 30-45 minutes of sports activity during the day (brisk walking is sufficient). The fat in foods does not make you gain weight, but the sugar from bread, pasta, rice, potatoes, couscous, and fast sugars like alcohol, soda, sweets... if not used immediately (within the few hours that follow) during an activity.
Important Principles in Nutrition
- Drink a lot of water.
- Eat fresh foods as much as possible: fresh fruits and vegetables are preferable to canned or dried fruits.
- Chew food well: Food swallowed quickly is difficult to digest.
- Eat enough protein (at each meal): chicken, fish, meat, eggs, sprouted seeds.
- Vary your diet: Eating the same breakfast every day, even if it consists of healthy foods, can cause food allergies and intestinal dysfunctions.
- Avoid sweets (at least 5 days out of 7) such as candies, chocolate, ice cream, pastries, sugary drinks, cola, etc.
Sweets can:
- Decrease the levels of growth hormone, sex hormones, and many other hormones.
- Cause cavities and dental erosion.
- Promote obesity.
- Cause fatigue 40 minutes after ingestion (even if they provide immediate energy).
- Promote study issues, etc.
Ideas for a Healthy Lunch
Many foods tend to initially provide short-lived energy (about 15 minutes) and then, about forty minutes later, cause fatigue and excessive nervous tension that can last for hours, or even potentially extend for 24 hours.
Protein-rich breakfast:
- Boiled egg (soft-boiled), omelette cooked at low temperature (do not brown it = burnt) with ham (sugar-free), chicken fillet, or shrimp.
- Boiled bacon (unsmoked) on a layer of water.
- Dry-cured or raw ham (e.g., Parma ham), without nitrates (saltpeter is sodium nitrate), without sugar (no dextrose, sucrose, maltose, glucose, or cane sugar).
- An avocado mixed with fresh fruits.
- Soy plain yogurt (without added sugar).
- Essene bread (sprouted grain bread sold in health food stores).
And rich in vitamins:
- Fresh fruits: cannot be mixed with other foods (except with sprouted grains).
- Sprouted grains: various flavors exist depending on the type of grain and the preparation.
Dietary Supplements:
-
Fish oil supplements: omega 3 (fatty acids) are excellent for intellectual functions and mood as well as magnesium morning and evening, and 5 to 10,000 units of vitamin D.
-
A multivitamin complex is recommended (organic food does not always provide a sufficient amount of minerals and vitamins).
Learn more? The Best Dietary Supplements for Weight Loss
Vitamins and Foods
Cardiovascular Functions
-
B group vitamins:
- Sources of vitamin B6: soy, liver, meats, fish, brown rice, avocados, legumes.
- Sources of vitamin B9: liver, oysters, soy, spinach, watercress, green vegetables, pulses, cheeses
- Sources of vitamin B12: liver, oysters, herring, fish, meats, eggs.
Antioxidants
-
Carotenoids:
- Source of Alpha and Beta-carotene: peppers, carrots, spinach, broccoli, lettuce, spirulina.
- Source of Lycopene: tomato, pink grapefruit, guava, watermelon, pomegranate.
- Source of Lutein: leafy green vegetables: spinach, broccoli, cabbage.
- Source of beta-cryptoxanthin: oranges, mandarins.
- Vitamin E: Hazelnuts, almonds, whole grains, egg, dark chocolate.
- Zinc: Fish, oysters, shellfish, meats, egg yolk, onion, broccoli, beans, peas, watercress, brewer's yeast.
- Copper: Shellfish, liver, wheat, plums, green vegetables, pulses.
- Selenium: Garlic, Brazil nuts (3 per day), onion, cabbage, wheat germ, fruits, herrings, oysters, brewer's yeast.
- CoQ10: Fatty fish, meats, broccoli, spinach, hazelnuts, soy.
- Alpha-lipoic acid: Broccoli, spinach.
Optimization of Neurotransmitters
- Tyrosine: Eggs, dairy products, white ham or turkey fillet, banana, avocado: IN THE MORNING (Dopamine and/or Adrenaline deficit).
- Tryptophan: Brown rice, not too cooked meat, dairy products, chocolate, banana, almonds, soy, legumes): AFTERNOON (Serotonin deficit).
Dr S. Résimont
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