It is therefore important to plan your meals and eat the right combination of foods.
Calcium and Vit D : Calcium makes healthy bones, teeth,muscles and nerve function. However it is better retained in the intestines and deposited in the bones in the presence of Vit D. Omlette with a glass of milk, a tuna sandwich of wholegrain bread and a bowl of fruityoghurt , grilled salmon and sautéed broccoli .
VitK is important in blood clotting and bone formation. It is a fat soluble vitamin and so needs some fat for its retention . Fat is important for maintaining body temperature, regulating hormones, protecting vital organs and including small amounts of fat – mono and poly unsaturated fats in the diet will help retain fat soluble vitamins ADEK in the diet.
The truth about fats: bad and good
Trans fats (partially hydrogenated oils). These fats occur naturally in meat, but their main dietary source is packaged baked products such as cookies, cakes, breads, and crackers, as well as fast foods and some dairy products. Trans fats such as shortening and margarine were artificially created in the laboratory to provide cheap alternatives to butter. Trans fats are even worse than saturated fats. Not only do they increase your LDL cholesterol, but they also reduce the good HDL cholesterol.
Polyunsaturated fats. Corn oil is a common example. Polyunsaturated fats are required for normal body functions, but your body can’t manufacture them and so must get them from food. Polyunsaturated fats help build cell membranes, the exterior casing of each cell, and the sheaths surrounding nerves. They’re vital to blood clotting, muscle contraction and relaxation, and inflammation. Some studies suggest these fats may also protect against Type 2 diabetes, Alzheimer’s disease, and age-related brain decline. They reduce LDL more than they lower HDL, thus improving your cholesterol profile. Even better, they also lower triglycerides.