The Importance of Natural Foods
By: John Arias 4/15/04
I wasn't a big supplement user until I wanted to GET BIG FAST for football in high school I did some research and I found out that supplements don't work unless you have an accurate nutritional diet. Supplements can greatly help you in your quest to get big fast but they will do nothing without a healthy diet I will explain.
Most bodybuilders know that building an awesome body involves accurate nutritional supplementation. However, as cutting edge as supplements have become, they are nothing in comparison to the Nutritious benefits of whole foods. Many bodybuilders are not aware of the importance of consuming a variety of nutritious whole foods in their diet. Bodybuilders tend to eat a limited variety of foods; their choices revolve around chicken breasts, white rice and a little salad. If you are one of these athletes, then you maybe limiting your own progress!!!!
The truth is that scientists are only just starting to uncover a group of powerful, yet little known compounds that occur naturally in whole foods. Some bodybuilders think if they get all the nutrients from multivitamins and supplements they are healthy well they couldn't be more wrong really some powerful nutrients essential for your health can only be found in whole foods.
Keep this in mind; the higher the nutritional quality of your whole foods that you eat, the greater the results you will obtain from your supplements, and the results you achieve from exercise training depend on you're the quality of your health. Great health is not achieved from eating one group of foods; it is derived from a good choice of foods that contain these nutrients that supplements cannot contain. If you include these nutrients in your diet the greater your health the greater your health the greater your results from your supplements and from training. I will outline the nutrients that I have researched that you should include in your diet to obtain great results from training.
Flavonoids (or catechins) are important members of a phytochemical family called polyphenols. Certain ones, such as quercetin and catechin (found in onions, wine, and tea), are more active than others and each has powerful effects that enhance health at the cellular level. Laboratory studies have shown that specific flavonoids suppress tumor growth, enhance the function of sex hormones, prevent blood clots, and have metabolic regeneration properties that may enhance cellular recovery from intense training. An array of these flavonoids are found in celery, cranberries, onions, kale, broccoli, apples, cherries, berries, tea, red wine or purple grape juice, parsley, soybeans, tomatoes, eggplant and thyme. When flavonoids are consumed from whole foods they act as potent antioxidants.
Carotenoids (Vitamin A)
Carotenoids are fat-soluble nutrients found in foods such as carrots, pumpkins, sweet potatoes, tomatoes, and other deep green, yellow, orange and red fruits and vegetables.
Beta-carotene, alpha-carotene, beta-cryptoxanthin are carotenes that are converted into vitamin A or retinol (the active form of vitamin A) in the body. They are found in many yellow fruits and vegetables. Beta-carotene is the most widely studied carotenoid. Its potent free radical savaging properties are well documented only when eaten through whole foods.
Lutein and zeaxanthin are stored in the retina of the eye. Neither converts to vitamin A. Both are powerful antioxidants and are very important for healthy eyes. As their concentration falls, so does quality of vision. These compounds are found in many yellow vegetables. Lutein is also in green vegetables, such as broccoli, cabbage and kale. The quality of your eyesight depends on the concentrations of these compounds. Again, their antioxidant, protective qualities are only documented when consumed as whole food sources.
Lycopene is responsible for the red color in fruits and vegetables, including tomatoes, red grapes, watermelon and pink grapefruit. It is also found in papayas and apricots. It does not convert to vitamin A. Lycopene does appear to have powerful tissue regenerative properties and cancer fighting properties as well as other health benefits.
Monoterpenes have two important phytochemicals: perillyl alcohol and limonene. These block DNA mutations that stimulate cancerous cell growth and reproduction. Research on their ability to prevent cancer is very, very promising. Limonene is found in the peels of citrus fruits.
Isoflavones, commonly known as phytoestrogens, include compounds called genistein, daidzein, enterolactone, and equol. They aid in the metabolic function of every living cell, suppress tumors, improve cholesterol metabolism, prevent bone loss and suppress enzymes that cause certain cancers.
However, soy isoflavones (like all isoflavones) exist in small amounts in whole foods. Consumption of these compounds in naturally occurring amounts (from whole foods) enhances health! The right doses of isoflavones are mainly found in whole soybean products with smaller amounts found in chickpeas, flax and other seeds, barley, and milk products from cows feeding on clover.
Lignan is a phytoestrogen that is a relatively unknown. It is found in the fiber layers of whole-grains, berries, some seeds and vegetables and a few fruits. It is thought to have subtle yet powerful effects on insulin metabolism; particularly as it enhances muscle cell sensitivity to insulin. Upping your intake of vegetables will provide your body with more lignan and enhance the effect of the entire anabolic hormonal cascade. Little differences add up to big changes!
Organosulfurs are part of the allium family of phytochemicals and are well documented as immune enhancers. Organosulfers keep the liver healthy and a healthy liver is paramount to the muscle building process?it secretes IGF and regulates amino acid metabolism towards muscle growth. Organosulfers are found in garlic, leeks, onions, chives, scallions and shallots.
Saponins are forms of carbohydrates that neutralize enzymes in the intestines that cause digestive problems and intestinal cancer. They also may boost the immune system and accelerate wound healing. Saponins are found in all beans and whole grains.
Capsaicin seems to reduce levels of "substance P", a compound that contributes to inflammation. Capsaicin also stimulates the central nervous system and may play a role in maintaining a healthy (elevated) metabolism that is necessary for fat loss. Capsaicin is found in capsicum (red peppers) and chilies.
Sterols include sitosterol, stigmasterol, campesterol and squalene. Sitosterol is the most studied. This compound seems to work in conjunction with exercise to create a healthy blood cholesterol profile that protects against heart disease. These compounds are found in all cold pressed (naturally processed) vegetable oils. Cold pressed oils cannot exist on the supermarket shelf because they need refrigeration. So be sure to select at least some of your oils from the cold section of your supermarket.
For all those people that claim that hardgainers mostly these are people who think there is a magic supplement for them just so they can automatically get ripped if you are one of these people i will tell you one thing muscle does not come in a bottle. If you haven't learned anything from this article you should have figured out that food is the most anabolic thing you can put in your body it is better than any supplement. So include the foods i have mentioned in this article in your diet and start making the best gains of your life. If you have any questions at all please don't hesitate to E-mail me.
1. Research #1
2. Research#2 http://www.findarticles.com/cf_0/m16.../article.jhtml
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5. Improving the nutrient composition of plants to enhance human nutrition and health
Author:Grusak MA,DellaPenna D, Volume:50 Issue:, Page:133-161 Year:2004
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6.Plant Sterols: factors affecting their efficacy and safety as functional food ingredients
Author:Berger A,Jones PJ,Abumweis SS, Volume:3 Issue:1, Page:5 Year:2004
Source:Lipids Health Dis,
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Thread: The Importance Of Natural Foods
04-18-2004, 06:46 PM #1
The importance of natural foods
06-19-2004, 04:44 PM #2
used to take a centrum with some sour cream and onion crackers for lunch every damn day...interesting.
07-04-2012, 07:15 PM #3
nice postGet the tips to having perfect abs
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07-05-2012, 11:26 AM #4
great 8 year bumpJohns Hopkins '16
07-05-2012, 04:48 PM #5
nice article"you have to have nothing, to have something"
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11-28-2012, 04:18 PM #6
4 Foods That Are a Must to Build Muscle
No matter what your goal is, building muscle, weight loss or weight gain or just general health improvement, there is no better way to have success than to have a good fitness program and eating the right foods.
You body is a machine and if you feed it with potato chips and beer it will run just like a gas car that has a tank of fuel with water in it, it will run but not very good and in the long run do more damage than you can imagine. Just like a car, your body will run on lot's of stuff, but will only run at its peak when fed the nutrients. It is amazing how the body will react when you add the right foods especially before, during and after a workout for building muscle.
Like most things in life, the easy path is not always the best path, like eating those processed foods. Foods that have been genetically altered or processed using heat and then packaged for ease is not good for your body. You body craves good foods and will crave much less if not processed. Most processed food do not satisfy your bodies requirements and you end up eating mor of them just to fool the body into thinking you are full and don't need anymore! Eating the right foods at the right times will help your body get what it needs, so the cravings go away and helps keep the right nutrients in your muscles to help them build quickly. So, what is the right food you ask?
Eggs, One of the best sources of protein on the planet are eggs, yes eggs. Eggs loaded with minerals and vitamins, and are packed with riboflavin, folate, vitamines like B-6, B-12, D, and E along with iron, phosphorus and zinc. Eggs are a natural wonder when it comes to a complete package and especially for the muscle builder.
Beef, its whats for dinner and of course any muscle-building program! Beef loaded with iron, creatine and zinc, all of which are crucial for muscle-building. Eating extra lean cuts of beef will give your muscles the food they need to re-build after a great work-out. Finding natural beef products can be a bit hard, but well worth it. Beef with a natural label will be grain fed with no antibiotics or hormone treatments, so look for those cuts that say "natural", it will be a better cut of beef and better for you.
Salmon, another great protein that is swimming with omega-3 fatty acids, "omega-3" can help slow down the muscle-protein breakdown after a work-out improve the recovery time.This is real important as you need to store new protein faster than the body breaks down the old stuff and salmon is the perfect food for this.
Nuts, and especially almonds. Almonds are a wonder nut, they have the uncanny ability to add alpha-tocopherol vitamin E which is the best type to maximize absorption. This is important to your muscles as vitamin E is a potent antioxidant that can help prevent free-radical damage after a heavy work-out. A couple handfuls a day is all you really need to get all the goodness of almonds.
Water, now, I know what you are thinking, water is not a food! Well, it may not be a direct food, but no food will work for you without water. Muscle is about 80 percent water. As little as 1 percent change in body water can impair exercise performance and adversely affect recovery. Think of it this way, for every pound you shed during a work-out, drink 24 ounces.
12-03-2012, 04:03 PM #7
12-04-2012, 10:30 PM #8