FATS

Fats are also essential in our diets and are the most concentrated source of energy for the body. One of its main duties is to transport, absorb and digest fat soluble vitamins A, D, E, F and K. It also provides insulation to keep heat inside the body, forms a protective barrier around vital organs like the heart and stomach and supplies the body with essential fatty acids.

It is very important to distinguish between the good and the bad fats! Good fats would include your mono-unsaturated fats (like olive oil, nut oils, nuts and avocados) and polyunsaturated fats, which are your omega-3 and -6 fats. Omega 6 fats include nuts and seeds, sunflower, soy and sesame oils as well as corn. The best sources for omega 3 fats are flax-seed (grinding them up increases absorption), flaxseed oil, walnuts, salmon, tuna, sardines and mackerel. When taken as a supplement together, the ratio must be 2:1 omega 3:omega 6. Saturated fats found in meats, poultry, milk, cream cheese and processed foods like cookies, chips and baked goods should be kept to a minimum and trans fats, like fried foods, pastries, sweets and candy, burger and chips are the worst types of fats and should be avoided all together.

WATER

Water is essential for survival and is involved in every function of the body. It is especially needed in digestive, circulatory and excretory functions , helps regulate body temperature and is needed in the utilization of water soluble vitamins B, C and P. It is recommended that you drink about an average of 8 glasses of water a day. Drinking enough water helps prevent ailments like asthma, allergies, dry skin conditions, headaches and many others. Signs of severe dehydration are water retention, headaches, high blood pressure and fibromyalgia. Fruit, herbal teas and fresh juices provide a lot of your water intake. Watermelon and cucumber juices contains the purest form of water. Watermelon also boosts energy with its natural sugars and contains amino acids that is very good for you.

VITAMINS

Vitamins are organic substances found in food and essential in small quantities to maintain growth and normal metabolism. Vitamins have various biochemical functions, like functioning as hormones( vitamin D), anti-oxidants

(vitamin E) and regulating cell and tissue growth (vitamin A). There are two main groups of vitamins: Water soluble vitamins B, C and P and Fat soluble vitamins A, D, E, F and K. It is very important to know what vitamins do what, so that we know the signs of deficiency and can supplement accordingly to heal the body.

MINERALS

Minerals are inorganic substances that occur within the earth's crust. They are also found in the human body where they are essential for the proper functioning of many enzymes and hormones. Minerals also play an important role in blood formation and clotting, nerve and muscle activity, regulating heart rate, bone formation and digestion. Macro minerals are needed in large amounts (several hundred milligrams per day) and include calcium, phospherous, magnesium, sodium, potassium and chlorine. They are mostly involved with structure, like bones and cells. Trace elements or micro minerals are needed in a much smaller quantity (milligrams or micrograms) and although they work in a much more subtle way, they are equally important. These nutrients include iron, zinc, copper, manganese, iodine, chromium, selenium, molybdenum, cobalt and sulphur. Then there are Ultra trace elements need in extremely small quantities like nickel, lithium, vanadium and boron.

These are the six basic nutritional needs one needs on a daily basis for proper health and well-being. Consuming all of these in the right quantities and also in their most natural form will ensure optimal functioning of the body, mind and spirit. Now, let us take it a small step further and explore certain food types that has outstanding medicinal properties and that makes us feel exceptionally well. There are a tremendous wealth of foods around that are packed with concentrated goodness, like little nutrient bombs. Nature has provided us with a pharmacy in the ground and most of these foods are also very tasteful and adds wonders and dimensions to your cooking.

HERBS

Herbs has been used for thousand of years as medicine all over the world and is renowned for its effectiveness against disease. They are powerful immune boosters, increasing the body's ability to fight infections, and also healing allergies. Using herbs in everyday cooking is vital to your well-being and adds life and taste to your meals. There are literally thousands of different herbs used as medicine, too many to mention here, so let us take a few examples that is common in the kitchen and that we can use every day.

Thyme is an incredible healer of many ailments like high cholesterol, sinus, tight chests, poor circulation, asthma, headaches, depression, weakened immunity and it also helps resolve body parasites problems. It is a very aromatic herb and is delicious when added to egg dishes, salads, fish and stews.

Parsley is often used merely for plate decoration and is widely used as an antidote for garlic breath. Not many are aware that it is one of the most nutritious herbs you can use. It contains a greater concentration of beta carotene than carrots, lots of vitamin C, B6 and B12 and is rich in iron, chlorophyll and potassium. It helps cure anaemia, body odours, arthiritis, kidney disorders, poor circulation and helps flush out toxins. Add generous amounts of fresh parsley into soups, stews, pastas and salads. It is also good to chew some sprigs after supper for freshened breath.

Garlic's invaluable healing properties have been known to man since the ancient times and is still today revered as a 'wonder' food. It is an extremely powerful herb that fights inflammation, bacterial and viral infections, lowers cholesterol, thins the blood, prevents colds and flu, helps heal wounds like cuts and burns and is also good for respiratory ailments. It is truly a miracle food and we should use it everyday because it just adds so much flavour to our food.

Ginger is most commonly known for its use as a digestive aid, especially stomach cramps, nausea and diarrhea. It also works wonderfully to stimulate the circulation, to help fight colds and flu, to fight respiratory ailments like asthma and bronchitis, to reduce pain and inflammation and to eliminate motion sickness. Ginger is a delectable accompaniment to many dishes, both savoury and sweet and is essential in asian and oriental cooking. It also makes for a stimulating drink, used as a herbal tea and one can also make ginger beer.

There are so many other valuable medicinal herbs like peppermint, fennel, ginkgo biloba, rosemary, sage, milk thistle, dandelions, basil and so forth. They are all special gifts given to us by the universe in order to keep us happy, healthy and also to add magic and life to your cooking.

SUPERFOODS

There are certain foods, most of them coming from the ground, that surpasses the nutritional value of other foods and have very powerful healing qualities. They have a huge impact on the immune system, combat stress and stress related illnesses, regulate blood pressure and blood sugar, lower cholesterol, cleanse the body from toxic wastes and some of them even help remove free radicals from the body. They are high vibrational and energetic foods.

Apples are truly a phenomenal fruit and “eating an apple a day will indeed keep the doctor away”.They normalize cholesterol levels, reduce risks of stroke, cancer and diabetes. Apples have been shown to improve lung function and decrease the risk of respiratory diseases. They are the best sources for boron, an ultra trace mineral needed for healthy bone formation and also contain quercetin which is a natural anti-inflammatory.

Nuts and seeds are rich sources of the antioxidant mineral manganese, and also vitamin E, folic acid, copper and the amino acid arginine. Certain nuts and seeds contain tryptophan, which stimulates serotonin in the brain to help fight depression and make you feel happier. Walnuts are one of the best plant sources of protein and they are rich in fiber, vitamins B, magnesium and antioxidants (that help fight free radicals) like vitamin E. It also has a very high omega 3 content.

Spinach is one of my personal favourites. It is an excellent source of energy-boosting iron and also contain flavenoid components that has antioxidant and anti-cancerous properties, particularly for stomach-, skin- and breast cancer.

Spinach provides a generous amount of calcium and magnesium and also vitamin K which help to maintain healthy bones. It also contains lots of vitamin C, beta-carotene, riboflavin, folate and vitamin A. Definitely packed with goodness.

Broccoli and other cruciferous vegetables are well known for their cancer fighting properties. They contain sulforaphane which stimulates cells to produce cancer fighting enzymes and also beta-carotene and indoles. Sulforaphane also triggers an increase in antioxidant enzymes in the human airway that protects us against the free radicals we breath in, therefore helping with asthma and allergic rhinitus. Broccoli is one the richest sources of calcium, iron, magnesium, vitamin C and A and should be an everyday essential to one's diet.

Berries are tiny little bombs compacted with nutrition that protects the body against the damaging effects of free radicals. They are one of the most powerful antioxidant carrying foods filled with antioxidant vitamins C and E, whereas blueberries, strawberries, blackberries, raspberries and billberries also contain anthocyanins and phenolics that display antioxidant properties.

Berries are a good source of vitamin D, folic acid and manganese. They are packed with cancer fighting carotenoids, tannins, gallic acid as well as quercetin and eye-protecting lutein. They are also low in fat, so can be enjoyed guilt free as a lovely end to a meal.

Nature has truly provided us with every single nutritional need we need to attain optimal health and for every ailment there is a cure from the ground or in the ocean. We have become so accustomed to eating food that are chemically reproduced or filled with preservatives, flavourants and other harmful compounds and we do not realize the negative impact these foods have on our bodies and in our lives. The phrase “keep it simple stupid” definitely comes to mind when thinking about the unnecessary complexity of our food. Simply go to the fresh food section of the supermarket and stock up on the real thing that does not act like a green bean but is actually made in a science lab. Give your body the respect it needs and in return it will respect you and treat you superbly well. Be fully aware and conscious of everything you put into your mouth because ultimately 'you are what you eat'.