Fruits, Fats & Fundaments

The Foundations of optimum health are built on proper nutrition. Irrespective of your dietary regime, adequate nutrients from the five food groups are still required: carbohydrates, proteins, fats, vitamins, minerals. Diets may change due to seasonal availability or eating habits, but nourishment will always be required. Keep an open mind when researching healthy foods: husbandry, tradition, nutrition, preparation and consumption should all be studied.

WATER
Water is vital for the body: cells, tissues, organs, saliva, sweat and urine are composed of water. Water rehydrates cells, it moistens tissues, lubricates joints, regulates temperature and transports nutrients.

CARBOHYDRATES
Simple and complex sugars are a primary source of energy for the body. The rapid digestion of simple carbohydrates leads to spikes in blood sugar and can encourage overeating. The presence of fibre in complex carbohydrates slows glucose absorption, helping to avoid spikes in blood sugar levels. Add wheat, barley, rye and spelt to your diet to obtain the full spectrum of nutrients from whole grains: bran, germ, endosperm, fibre, vitamins and minerals. Expand your range with gluten-free whole grains: amaranth, buckwheat, millet, rice, corn, oats, quinoa, teff and wild rice.

PROTEIN
Protein sourced from meat, fish, dairy and some plants can be complete. Amino acids are the building blocks for proteins: keratin maintains hair and nails; collagen supports muscles, bones and tendons; amylase, an enzyme, converts starch to sugar; haemoglobin transports oxygen and carbon dioxide in red blood cells. A complete protein contains the nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. These molecules cannot be manufactured by the body; they are obtained through the diet. Animal sources include: beef, lamb, chicken, eggs, butter, cheese and yoghurt.
Plant sources include: amaranth, quinoa, buckwheat, edamame, chia seeds and hemp seeds.

FRUITS AND VEGETABLES
These should play an important part in your meals, occupying half the plate, with seventy per cent of that half consisting of vegetables. For daily needs or during stressful times, select fresh fruits and vegetables over synthetic products. The body is unable to store large amounts of water-soluble vitamins; vitamin C and the B-complex vitamins dissolve in water; excess is excreted through urine. Fat-soluble vitamins (A, D, E and K) require fat for absorption; they are stored in the liver. Antioxidants in coloured foods neutralise harmful free radicals.Carrots, beetroot, sweet potatoes, cherries, tomatoes, pomegranates, grapes, blueberries, raspberries and oranges contain beneficial phytochemicals

FATS
Omega-3 and -6, essential fatty acids, are a daily requirement. Balanced ratios of polyunsaturated and monounsaturated fats in oily fish (wild Alaskan salmon, mackerel and sardines) and seeds (chia, flax and hemp) do wonders for brain, heart and eye health.

The composition of monounsaturated and polyunsaturated fats, and vitamins E and K in extra-virgin olive oil result in a superior product. Do not compromise on quality: olive oils are not all equal. Purchase unrefined, cold-pressed oils from single estates. The brain, heart, arteries, bones, skin and hair will thank you for this.

Saturated fats in cold-pressed coconut oil should not be confused with those predominant in highly processed foods. The industrial processing favoured in commercial vegetable-oil production relies on heat and solvent extraction, including bleaching, which reduces nutritional value. Unrefined coconut oil is antiviral, antimicrobial, antifungal and rich in lauric acid. It can be used internally and topically to moisturise the skin.

Unrefined extra virgin olive oil is a monounsaturated fat with anti-inflammatory properties. Its antioxidant properties are beneficial to the brain and heart. A myriad of components – polyphenols, vitamins and minerals – contribute to the power of culinary herbs and spices. Basil, mint, thyme, coriander, rosemary, oregano, parsley, sage, chives, tarragon and dill are of medicinal as well as culinary value in your kitchen. Turmeric, cinnamon, ginger, cardamom, cumin, cloves, and black pepper improve not only flavour, but digestion and assimilation. Rosehip, hibiscus, peppermint, rooibos, chamomile and lavender are caffeine-free beverages that do not overstimulate the adrenals.

These culinary and medicinal gifts from nature’s garden have bestowed multiple and unrivalled health benefits to humans for millennia. Let them be your go-to when seeking carminatives, digestives, laxatives, diuretics, stimulants, nervines, antimicrobials, antioxidants, anti-inflammatories or adaptogens.

PROBIOTICS
Probiotics are live microorganisms found in fermented foods that help to promote healthy conditions in the intestinal tract (gut): kimchi, kefir, sauerkraut, Greek yoghurt, buttermilk, miso. Prebiotics that increase gut bacteria are within easy access: oats, barley, apples, avocado, unripe bananas, berries, onions, garlic, leeks, asparagus, seaweed.

SUPPLEMENTS
These should not be used as a replacement for a balanced diet. Put your full trust in natural supplements and reject synthetic products, promising to bestow invincibility and immortality. Exercise common sense and moderation with supplements: taking the correct amounts, according to requirements during stressful periods or increased
physical/mental activity. Cold-pressed green juices – with wheatgrass, barley grass and kale – are potent anti-inflammatory antioxidants. Nitrates in beetroot juice improve workout rate, reducing fatigue. Anti-inflammatory properties of cherry juice boost post-workout recovery.

Concentrated nutrients can be found in powders like spirulina, wheatgrass, chlorella, barley grass, maca, lacuma, açaí berry, brewer’s yeast. Medicinal mushrooms, including reishi, cordyceps, lion’s mane, chaga, and maitake are adaptogens, enhancing immunity and stress resilience. Micronutrients are found in royal jelly, bee pollen, bee bread, brewer’s yeast, ginseng extract, gotu kola and ginkgo.

The five principles

Nutrition is in the whole food: the whole food is nutrition. These Five Principles, forming the foundation to how your body will look, feel and function, will depend on the quality of the nutritional intake.

1. The daily nutritional intake should be sufficient for the body to perform its functions: homeostasis, metabolism, growth, responsiveness, circulation, respiration, digestion, locomotion, excretion, reproduction.
2. Obtain the best quality foods, drinks and supplements your money can buy. It may be challenging at first, but persevere.
3. Avoid foods or drinks devoid of nutritional value, like foods that are highly processed or that contain artificial ingredients, excess sugar, salt and fat.
4. Providing sufficient nourishment for the body should be the primary reason for consuming foods or drinks. Eating or drinking solely for pleasure should be for special occasions.
5. Keep the picture of optimum health constant in your mind: regenerating, rejuvenating, revitalising.

Note: all recommendations and descriptions in this article are based on personal findings and research compiled by The Twins. They are for informational purposes only and do not constitute medical advice.