Drinking Water

Each day you must consume a certain amount of water to survive. This varies with age, gender, and where someone lives. An adult male needs about 3 litres per day while an adult female needs about 2.2 litres per day approximately. Some of this water is obtained in food.

This threshold of drinking water enables to balance water losses and keep one’s body properly hydrated. Water is a major constituent of our bodies and vital organs. It provides five vital functions in our body:

• Water distributes essential nutrients; minerals, vitamins and glucose to the cells.

·      Water is significant in chemical and metabolic reactions.

• Regulates body temperature

Water has a large heat capacity, which helps to limit changes in body temperature in a warm or a cold environment.

·      Water removes waist products, toxins from the cells to urine and faeces.

·      Water acts as lubricant and shock absorber in the body.

Water is at the centre of your life. This is why nobody can live more than 3 to 5 days without any water intake.

About 63% of the human body is water. (The amount depends on the age of the person.)

When you're low on waters, your brain generates the body's thirst mechanism that makes you thirsty. In this case you should listen to this message and get yourself a drink of water, juice, milk, coffee but alcohol. The brain communicates with the kidney and tells it how much water to excrete as urine or hold onto as reserve. Your kidneys do essential and important job of purification eliminating toxins as long as your water intake is adequate.

Muscle cells need adequate water, if they don’t maintain their balance of fluids and electrolytes weaken, which can result in muscle fatigue. So drinking enough fluids is important when exercising to replace water lost by sweating.

Your skin contains plenty of water and it functions as a barrier to prevent excess fluid loss. So if you drink sufficient amount of water your skin will look healthy.

Water substituting higher calorie beverages can help control calorie intake. Foods with high water content:  fruits, vegetables, broth-based soups, oatmeal and legumes require more chewing, and they are absorbed more slowly by the body, which helps you feel full.

You need to drink 8 glasses of water/ day however, if you drink extreme amount  of water in a  short period of time it can cause low level of sodium in your blood. This condition is called hyponatremia,  water-intoxication.

Water is essential for life. It is also very important in food preparation and cooking, sanitation and hygiene, and a wide range of other uses. The drinking water supply has a primary objective of protecting human health, including ensuring access to adequate quantities and qualities. 17% of the world's population uses water from the unprotected sources, 32% from some form of protected sources and 51% from some sort of centralised system.

Generally, soft water is more desirable. Soft water is hard water that has had its minerals removed through the process of ionisation So many people feel it essential to invest in a water softener. Hard water contains high concentration of calcium and magnesium ions and other dissolved ions like aluminium, strontium, iron, zinc and magnesium. Some studies have shown a correlation between hard water and lower cardiovascular disease mortality. Calcium and magnesium are essential for a healthy body. In additional hard water contains less sodium.

Keep drinking water.

All Is About Meat

Human nutrients

·      fat  should be 30% of the daily meal, which is for an adult approximately  65g/day

·      proteins should be15%  of the daily meal, which is for an adult approximately  73-75 g

·      carbohydrates should be 55% of the daily meal, which is for an adult approximately 

 268-275 g

·      fibres

·      minerals

·      vitamins

·      water  - an adult needs to drink 8 cups/day

The basic nutrients are consumed in five different food groups:

·      fruits and vegetables

·      starch

·      meat

·      dairy

·      fat and sugar

Meat, fish, eggs and beans give us proteins, which help to grow and repair cells. 2-3 servings /day should include one of this group. A portion is 130g of salmon or 80g of raw meat or 2-3 tablespoons of pulses or 2 tablespoons of nuts.

Red meat supplies iron, which easily absorbed by the body, vitamin B12, which helps make DNA and keeps nerve and red blood cells healthy and it also provides zinc, which keeps immune system working properly.                                  

Source of vitamin B12 in your diet:

In general, red meats (beef, pork and lamb) have more cholesterol and saturated fat than chicken, fish and vegetable proteins such as beans. Cholesterol and saturated fat can raise your blood cholesterol and make heart disease worse. Chicken and fish have less saturated fat than most red meat.  The unsaturated fats in fish, such as salmon, actually have health benefits. Omega-3 fatty acids, found in fish and some plant sources, may reduce the risk of cardiovascular disease.
It’s OK to eat red meat as long as you limit the amount; once a week 70-80g .

Beef provides nutrients like zinc, iron, protein and B vitamins, and half of the fat found in beef is monounsaturated, the same heart-healthy fats found in olive oil.

Grass-fed beef is leaner than grain-fed, which makes it lower in total fat and saturated fat. Grass-fed beef also contains relatively small amount omega-3 fatty acids. You can see red meat contains numerous vitamins and minerals that are essential for a healthful, balanced diet. In recent years, however, its reputation has been severely blemished, with studies suggesting that red meat intake can increase the risk developing colon cancer and Alzheimer’s disease.

Meat contains a whole lot of iron which, when eaten in excess, can raise levels of iron in the brain that may destroy myelin. This disrupts brain communication, and signs of Alzheimer’s appear. The processed red meat like hot dogs and salami are the worst may be because their preparation, since charring meat increases toxins (nitrosamines) that can lead to stomach cancer. Some studies have found an association with red meat consumption and increased risk of a shortened lifespan. Eating meat hardens blood vessels; carnitine content of the red meat may cause hardening and clogging of the arteries. Researchers found that increased carnitine levels predicted increased risks for cardiovascular disease. Diets rich in animal products contribute to the increased risk occurrence of obesity as well as type 2 diabetes. Eating healthier protein sources such as fish, nuts, and legumes was associated with a lower risk of mortality.