The World Health Organization recently stated: “At least 80 percent of all heart disease, stroke and type 2 diabetes, and up to 40 percent of cancer could be prevented if people ate better, engaged in more physical activity, and quit smoking.

According to Facts & Statistics, HHS.gov, “Americans eat less than the recommended amounts of vegetables, fruits, whole grains, dairy products, and oils. About 90 percent of Americans eat more sodium than recommended (around 3400mg daily) for a healthy diet. Reducing the sodium alone by 1,200mg per day could save up to $20 billion a year in medical cost.”

To eat healthy means reducing the intake of foods proven to be harmful and eating foods high in nutrition. Foods high in nutrition build healthy cells in your body, which in turn creates a healthier body. Foods high in potassium, amino acids, omega 3s, antioxidants, and NAD+ are necessary to maintain healthy body cells. Read on to learn about Nutrition for Health and Longevity:

Potassium flushes out excess sodium:

Potassium has many health benefits, but perhaps its most important concerns Potassium (K) the K-Factor. Potassium (K) is known to be a huge benefit in controlling hypertension. Hypertension is abnormally high blood pressure, which results when there is a high force of blood against artery walls, which can result in heart disease and stroke. Dr. Richard Moore, in his book, “The High Blood Pressure Solution,” explains the (K) Factor as a balance between potassium (K+) and sodium (Na+) ions in and between the cells of the body. This Na/K ‘pump’ operates like a battery, pumping sodium out and potassium in. The “K-Factor” is supposed to be high. In other words, there should be more potassium than sodium in the relationship. Dr Moore recommends a target K-Factor of four (4 potassium to 1 sodium) because in diets he has monitored where there was any significant occurrence of high blood pressure, the K-Factor was less than Three.

It has been estimated that 1/3 of the calories consumed run the sodium-potassium pumps located on the surface membranes of every cell. When the K-Factor is low, the battery that runs the pumps does not operate properly, which affects several other mechanisms in the cell, which in turn causes hypertension. A low K-Factor results in the battery losing its charge and that affects the calcium pump, which pushes calcium out as sodium goes in. When the tiny arterial muscle cells contract with too much calcium, it constricts the pathway blood goes through. and this constriction produces hypertension.

Too much calcium in the cells also results in insulin resistance, which means it decreases a cell’s ability to remove glucose from the blood.

What foods are the best sources of potassium? We have always heard, eat plenty vegetables and fruits of all different colors. There is a very good reason for that; they have a high content of potassium which helps to maintain healthy body cells. You can find a chart containing a complete list of foods highest in potassium here.

For more information on controlling blood pressure, read Dr. Richard Moore’s book: “The High Blood Pressure Solution”    

Amino acids are the building blocks of protein:

Protein makes up 50 percent of our body’s dry weight.  The building blocks of protein are amino acids. Therefore, amino acids are essential for cell renewal, or cellular respiration. Amino acids are also responsible for thousands of other important functions, turning into energy the foods we eat, providing immunity from disease, building muscles by creating hormones, building blood and organs, liver function, digestion, rapid wound healing, etc.

There are nine essential amino acids that the body can only synthesize from the foods we eat. If we do not eat the proper foods our body lack those needed nutrients, which results in the body not renewing cells properly. That can lead to exhaustion, dizziness, nervousness, and other complications as mentioned above. Fortunately, many delicious foods contain essential amino acids. In order to get all 20 essential amino acids, we need to eat a wide variety of foods from many sources because different foods have different amino acid profiles. Foods that contain the majority of essential amino acids are:

• Fruit
• Dairy products
• Meat
• Dried beans
• Soy
• Seeds (Hemp seeds contain all nine essentials for protean)
• Nuts
• Whole grains
• Peas
• Legumes.

Omega 3s Fatty Acids helps prevent Sarcopenia: (Age related muscle loss)

Ordinarily, we think of dietary fat as being bad. That is not always true; there is good dietary fat that the body needs. Good dietary fat helps the body several ways: Good fat helps to absorb fat-soluble vitamins E, D, A, and K, and beta-carotene as well as phytonutrients like antioxidants.

Our bodies can’t generate omega-3 and omega-6 essential fatty acids, so we must get them in the food we eat. There is usually plenty of omega-6 in our diet but sometimes not enough omega-3s, which is essential in fighting inflammation, reducing the risk of heart disease, enhancing brain function and development, and preserving muscle mass. There are many delicious foods which are high in omega-3s:

• Flax seeds
• Flax oil,
• Salmon (fresh or canned)
• Sardines
• Pumpkin seeds
• Walnuts

Sprinkling a tablespoon of flax seeds over your salad or including a couple tablespoons of pumpkin seeds in your smoothie is a convenient way to boost your omega-3s.

Antioxidants are the free radical solution:

An important benefit of antioxidants is they control free radicals. Free radicals are both good and bad. On the good side, our bodies can produce free radicals for a purpose. For example, free radicals are produced by the liver to detoxify the body, while white blood cells use free radicals to destroy bacteria, viruses and damaged cells. The body itself also makes some antioxidants, while others must be gotten from the food we eat. Eating foods high in antioxidants control free radicals and also double as anti-inflammatory agents.  

On the bad side, free radicals can damage otherwise healthy cells. Like many things, the body must maintain a balance.   Vitamin E and other antioxidant nutrients help control free radicals and the damage they do by donating an electron. Eating 4-6 servings of fruits and vegetables high in anti-oxidants per day can greatly benefit your health.

If you are interested in understanding how free radicals and antioxidants interact, it is necessary to understand a little about atoms, molecules and cells.  Atoms and molecules make up cells. There are many different types of cells in the human body, together numbering in the billions and consisting of many different types of molecules. Molecules have one or more atoms joined by chemical bonds. Atoms consist of a nucleus, neutrons, protons and electrons.

It is of an essence that cells have the essential number of electrons in their outer shell. In order for atoms to reach a state of maximum stability, they will try to fill their outer shell either by gaining or losing electrons or by sharing electrons by bonding together with other atoms.

Free Radicals are formed when atoms are short an electron in their outer shell. It is abnormal for bonds to split leaving a molecule short an electron, but occasionally it happens creating free radicals. Free radicals are very unstable and start trying to capture the missing electron in order to become stable. Therefore, they damage stable, healthy molecules by stealing their electron and when the attacked molecule loses its electron, it becomes a free radical, producing a domino effect resulting in the damage of a living cell.

There are a number of reasons free radicals are formed. Cigarette smoke is a major cause along with environmental pollution, radiation, and herbicides, and even exercise. The body normally handles free radicals. However, if there is a shortage of antioxidants in the body, free-radical production multiplies and damage to cells can occur. Antioxidants help prevent free radical damage. The short and simple answer is that antioxidants neutralize free radicals by donating one of their electrons to complete the outer shell, therefore, stopping the free radical from stealing electrons and damaging other cells. The best way to ensure your body is getting adequate antioxidants is by eating 4-6 servings of fruit and vegetables per day, which are high in antioxidants. When the body contains inadequate antioxidant levels due to poor nutrition, free radicals bring havoc to the body. The result is damaged or mutated cells, broken-down tissue, and introduction of harmful genes within the DNA, overloaded immune system, poor health, and accelerated aging.

Free radicals can cause the following conditions:

• Accelerates the ageing process
• Deterioration of the eye lens, which can lead to blindness
• Inflammation of the joints which can result in arthritis
• Damaged nerve cells in the brain, which can cause Parkinson’s or Alzheimer’s disease
• Certain kinds of cancers, resulting from damaged cell DNA.
• Since free radicals encourage low-density lipoprotein (LDL) cholesterol to stick to artery walls, there is an increased risk of coronary heart disease

List of 10 top foods high in antioxidants:

1. Wild blueberries
2. Goji berries
3. Elderberries
4. Blackberries
5. Cranberries
6. Tree nuts
7. Dark chocolate
8. Artichokes
9. Kidney beans

The bottom line: Supplying our body with the needed nutrients is essential for maintaining healthy cells. Therefore, it is Cilantro

It is extremely important to know which foods are the highest in nutrition that supports healthy cells and include them in our diet daily.

Other high antioxidant foods: Organic strawberries, carrots, tomatoes, sweet potatoes, pumpkin seeds, kale, pomegranates, grapes, squash, broccoli, and wild-caught salmon (fresh or canned). We should try to eat four or more servings of high antioxidant foods each day for good health.

NAD+ is called the anti-aging agent:

Today we are certain that Jaun Ponce de Leon was not successful in finding the “Fountain of Youth” back in the 16th century. However, science has come a long way in finding a modern day fountain of youth. It is not literally a fountain of water but rather the food we eat, especially food containing NAD+. NAD+ is involved in the anti-aging process: Over the last 25 years, scientists have made tremendous progress in understanding aging. One thing that has come to light is that a molecule called NAD+ is of great importance for maintaining healthy cells. The speed in which you age is determined by the level of NAD+ in the cells of your body. NAD+ is a compound of chemicals Nicotinamide Adenine Dinucleotide, which is derived from Nicotinamide Riboside. Foods high in NAD+ insure younger cells and tissue, therefore contributing to anti-aging.

Without NAD+ there would be no life: NAD+ is essential to life and the body loses the ability to produce it as we age. Therefore, it becomes extremely important that we eat foods that supply our bodies with the necessary nutrients to supply adequate NAD+. Knowing what these foods are and including them in your diet could be your fountain of youth.

How does NAD+ slow aging and restore youth? It uses the nutrients in food we eat to facilitate the transfer of energy to the cells of our body through the process of oxidation. Cells request energy from nutrients, in the form of fatty acids and glucose, in the blood stream. NAD_ is responsible for delivering these energy sources to cells. However, it is only as proficient as the amount of NAD+ present. Ample levels of NAD+ aids in helping cells to remain young and behave younger.

How NAD+ works in the body: Sirtuin Genes in our body is what makes us look young. They are proteins that play a vital role in health and aging. They need NAD+ to work — a discovery made by Dr. Leonard Guarente, director of the Glenn Center for Biology of aging research at MIT.NAD+ activates Sirtuin Genes; therefore enhancing mitochondria growth, which in turn increases efficiency of Sirtuin Genes, which increases the mental and physical energy of cells. Metabolism is also increased and cognitive health improved. Therefore, aging of the brain is slowed which in turn makes the body younger. The bodies’ sensitivity to insulin is increased resulting in a healthy level of sugar in the blood stream. Also of great importance, NAB+ repairs DNA cells ensuring the body stays young. All this relies on the body getting the right amount of NAD+ in the food you eat. Here is a list of foods that are high in NAD+:

• Green Vegetables: Eating green vegetables is one of the best ways to insure that your body is getting its needed supply of NAD+. Asparagus and peas are an excellent choice.
• Cow’s milk:Consuming cow’s milk daily is a good supply of NAD+. Each liter of cow’s milk contains 3.9 umol of NAD+.
• Yeast:Yeast cannot be ingested by itself. It is used in baked goods, cakes and bread. Baked goods are good for you because they contain yeast which is a precursor to NAB+. However, since these foods are high in calories and other things that are not the best for you, restraint should be used in the amount you consume.
• Chicken:Chicken is one of the most versatile foods all over the world. It can be stewed, fried, roasted or grilled. A serving can contain up to 9.1 mg of NAD+.
• Crimini Mushroom:Mushrooms are used in many different ways. They can be cooked in foods or used in soup. One cup contains 3.3 mg of NAD+.
• Fish:Fish contain different amounts of NAD+. Tuna, Sardines and Salmon contain the highest levels of NAD+. Tuna has a total of 20mg and salmon contains 10.1mg per cup.

This list of foods can provide your body with the adequate amount of NAD+. If you consume them regularly, you may have discovered your own fountain of youth. The bottom line is that your diet must be high in nutrition in order to maintain the chemicals and minerals the body needs to maintain healthy cells.

Disclaimer: This article is given for educational purposes only. Consult your health care giver for recommended changes in your diet and health issues.

Written by Jimmie Burroughs