Keep reading to find some of the best high energy foods that will help you face your day with vitality and vigor.

Foods that Give You Energy

• Eggs

We’ve dubbed eggs to be little “energy bombs”. Each egg carries just 70 calories but will give you around 6 grams of protein and 5 grams of fat! Proteins and Vitamin B from eggs give you long-lasting energy for the whole day.

• Bananas

Bananas are an amazing quick-fix for anyone feeling down or drowsy. They provide your body with an instant boost of potassium, complex carbs, and vitamin B6 to help blow. They’re one of our top energy-boosting foods as an on-the-go snack.

• Oatmeal

This whole-grain breakfast food is rich in fiber, vitamins, and minerals that help you feel fuller for longer throughout the day. It will also give you the energy you need to kickstart your day.

• Almonds

Almonds provide a rich source of unique vitamins and minerals like magnesium, riboflavin, copper, and manganese that help break down food and convert it into energy. They’re also known to have a high fiber, protein, and healthy fats content.

We’ve mentioned almonds specifically, but all dried fruits and nuts are a fantastic energy source, containing antioxidants and other healthy nutrients.

• Dark Chocolate

Chocolate? Healthy? Yes! Dark chocolate actually offers a lot of health benefits thanks to its high cocoa content.

Cocoa contains antioxidants that increase blood flow around the body, aid in reducing inflammation and improve brain and muscle function.

Increased blood flow reduces mental fatigue and helps you feel fresher. The stimulatory compounds in cocoa, like caffeine and theobromine, also act as mental energy boosters.

• Sweet Potatoes

Sweet potatoes are a delicious high energy food with an abundant supply of complex carbs, high fiber content and lots of vitamin C to aid energy production within your body.

• Peanut Butter

Peanut butter is filled with good fats and proteins that help give your body a stable, long-lasting source of energy. Plus, it doesn’t hurt that it’s absolutely delicious as well!

Peanut butter is a high-calorie food, so take it in moderation according to your dietary needs.

• Beans

Beans are great midday/evening high energy foods that drive away sluggishness. A combination of complex carbs, protein, and fiber keeps you fresh during the day.

• Cottage Cheese

Cottage cheese provides the same benefits as eggs, with each cup containing around 25 grams of protein. It’s a fantastic no-cook alternative to eggs.

•  Quinoa

Quinoas are popular seeds that boast a high concentration of carbs, protein, and dietary fibers. Quinoa has a low glycemic index. This means that its high carb content gets absorbed slowly throughout the day and provides a long-term energy supply.

•  Oranges

Oranges are notorious for being the king of vitamin C. You can get 106{63e61849b71e886fb8992aa7d29abd2ad4a7d765bdc870d7e2d94e0b24fd11ce} of your daily vitamin C RDI from just one orange. Combine this with its antioxidant compounds, and you get the perfect fatigue-killer!

•  Fish

Fish are one of the best sources of healthy amino acids, proteins, and vitamin B. We recommend eating salmon as it’s one of the best sources of omega-3 fatty acids and vitamin B12.

Eating fish reduces inflammation, improves red blood cell production, and helps iron carry oxygen around the body.

•  Greek Yogurt

Greek yogurt is thicker and more nutritious than its unstrained counterpart. It is also a great energy-boosting food. You can find around 18 grams of protein in one 6 oz serving of Greek yogurt. You also get a healthy dose of calcium from this dairy delight.

Eat Greek yogurt with your breakfast to kickstart your day!

•  Avocado

Many dieticians consider avocados to be “superfoods” that provide a wide range of health benefits. Avocados have an abundance of monounsaturated and polyunsaturated fatty acids that maintain optimal blood fat levels and promote absorption of other nutrients.

•  Lentils

Lentils are an affordable source of protein, carbs, and fiber. They also provide ample zinc, iron, and magnesium to help your body break down nutrients and release energy efficiently.

•   Berries

Looking for something sweet and healthy? Go for strawberries, blueberries, and blackberries for instant energy and taste. They are filled with nourishing vitamins and antioxidants that help replenish your body.

•  Brown Rice

Brown rice is a brilliant source of manganese. This nutrient plays a key role in absorbing carbs and proteins to convert them into energy for your body’s cells.

The best part about brown rice is that you can consume them with virtually anything. They can be a part of your breakfast with eggs or your dinner as a sideline.

•  Hummus

Hummus is a traditional Mediterranean dip dish made of sesame seed paste, chickpeas, oil, and lemon juice.

The complex carbs and fiber are absorbed slowly into your body to provide a steady supply of energy. The nutrients in hummus are also effective in controlling hunger and blood sugar.

•  Spinach

There’s a reason why spinach was one of Popeye the Sailor’s favorite high energy foods. Get ready because we’re about to list all the nutrients packed inside this leafy green!

It contains:

• Vitamins A, C, E and K
• Iron
• Magnesium
• Calcium
• Potassium
• Antioxidants
• Folic acid and fiber

Quite a list, right? We don’t think you’ll need any more convincing than that.

•  Melon

Melons have a very high water content of around 90{63e61849b71e886fb8992aa7d29abd2ad4a7d765bdc870d7e2d94e0b24fd11ce}. Water is the building block of life, and we need an ample supply of it to stay healthy and feel energized.

Melons are a tasty way to increase your water intake and reduce feelings of fatigue.

There you have it! These were 20 high energy foods that we guarantee will make you feel as energetic as a puppy.

If you’re looking for more tips on healthy living and energy-boosting foods, we recommend exploring our website.

However, they do have beta-carotene which contains an essential vitamin to help enhance your vision. This is none other than vitamin A; which improves eyesight, helps remove wrinkles, and even strengthens your immune system. It is necessary for cell growth and repair, kidney function, and blood circulation.

Vitamin A is naturally found in chicken liver, eggs, and milk as well as many plats like spinach, tomato, and pumpkin. Due to its low quantities in foodstuff, a lot of people opt for vitamin A supplements to help meet their daily intake requirements. This is particularly important for people suffering from cystic fibrosis or malnutrition.

You can get a better understanding of the recommended dietary allowances of vitamin A here.

To help you meet this requirement, we conducted thorough research and narrowed down the following 8 best vitamin A supplements of 2020.

• Now Foods Vitamin A

A highly reviewed vitamin A product, the Now Foods Vitamin A comes in soft gel form and is quick-releasing to allow maximum absorption and effectiveness for your body. It comes at a relatively low price point without compromising on quality which makes it ideal as an affordable vitamin A supplement.

Best Features:

• 25,000 IU vitamin A
• Fish liver extract
• Affordable
• Non-GMO
• Gluten-free
• No dairy, soy, or egg

• Pure TheraPro Rx Vegan A-D-K Full Spectrum Drops

Rated the best vegan vitamin A supplement, the Pure TheraPro offers the best of three worlds – containing a mixture of vitamins A, D, and K in an easy to take liquid form. It is free of any fillers has minimal added fat.

However, due to it being extra strength and fat-soluble, you should stick to the amount prescribed by your doctor to prevent a high build-up of vitamin A which can lead to vitamin toxicity in the body.

Best Features:

• 3000 mcg vitamin A per soft gel

• 167{63e61849b71e886fb8992aa7d29abd2ad4a7d765bdc870d7e2d94e0b24fd11ce} of daily vitamin A required

• 5 in 1 support
• Vegan
• Patented and clinically proven ingredients
• GMO and  preservatives free

• Thorne Research Vitamin A

Produced in a tablet form, the Thorne Research Vitamin A is made using synthetic palmitate. It’s another great option for vegetarians and the company has been recognized worldwide for the effectiveness of its products in improving overall health.

Best Features:

• 10000 IU vitamin A
• Gluten and dairy-free
• No yeast, wheat or egg
• No artificial colors
• Free from preservatives and fragrances
• Produced in the USA

• Nature Made Vitamin A

Nature Made Vitamin A is one of the most trusted third-party supplements available in the market. One serving offers 267{63e61849b71e886fb8992aa7d29abd2ad4a7d765bdc870d7e2d94e0b24fd11ce} of the total daily requirement. It is one of the purest forms of vitamin A supplements, containing only fish oil palmitate and soybean oil for increased absorption.

Best Features:

• 8000 IU vitamin A
• Easy to swallow
• Low price point
• Verified by United States Pharmacopeia (USP)
• Boosted absorption
• Gluten-Free
• Preservations free

• Country Life Dry Vitamin A

This is a water-dispersible product, formed by combining retinyl palmitate and beta carotene; both of which are excellent compounds for your eyesight. This is a flavorless tablet, containing no additives like sugar, salt, milk, etc. It is also certified vegan.

Best Features:

• 10000 IU vitamin A
• 50{63e61849b71e886fb8992aa7d29abd2ad4a7d765bdc870d7e2d94e0b24fd11ce} pure beta carotene
• No artificial flavor or colors
• Gluten-free
• Certified kosher
• No yeast, wheat, or soy

• Pure Encapsulations Macular Support Formula

The absolute best for vision support, the Pure Encapsulations Formula is a highly trusted supplement; recommended by most healthcare professionals. They have achieved this position through rigorous testing in third-party labs to achieve the most effective product.

These vegetarian vitamin A supplements have several vision-improving ingredients incorporated into the formula like glutathione, lutein, zeaxanthin, n-acetyl-cysteine, and many other carotenoids.

Due to the high percentage of vitamin A per capsule, it is best to take these as prescribed by your healthcare professional.

Best Features:

• 7500 mcg vitamin A (as beta carotene)
• 833{63e61849b71e886fb8992aa7d29abd2ad4a7d765bdc870d7e2d94e0b24fd11ce} of daily vitamin A required
• Tested by Advanced Laboratories
• A high content of vision improving ingredients
• Bilberry and grape extracts
• Gluten-free
• No allergens

• Superior Source Vitamin A

Made for people who have trouble swallowing capsules, the Superior Source Vitamin A tablet is produced as the perfect alternative. These vitamins are quick-dissolving, so you simply place them under your tongue and get all the benefits of a vitamin A supplement easily.

Best Features:

• 10000 IU vitamin A (as acetate)
• 2.5 mg Stevia extract for better flavor
• Quick absorption
• Helps eyes, teeth, skin, and respiratory tract

• Klaire Labs Micellized Vitamin A Liquid

Although available over-the-counter, this product is best taken after prescription by medical experts. The Klaire Labs Vitamin A liquid is manufactured under direct FDA supervision, complying with the Good Manufacturing Practices (GMP).

This is a cheap yet highly effective product that doesn’t require swallowing and has quick absorption properties.

Best Features:

• 1507 mcg vitamin A (as RAE)
• 167{63e61849b71e886fb8992aa7d29abd2ad4a7d765bdc870d7e2d94e0b24fd11ce} of daily vitamin A required
• Potassium sorbate as a stabilizing agent
• Hypoallergenic
• FDA approved

Final Words

Choosing the best vitamin A supplement as per your dietary requirements is essential. A lot of actors need to be considered before making that final decision.

Vegans and vegetarians should opt for a supplement that is manufactured with carotenoids, which people looking to improve their vision should go for a fish oil-based capsule. Also, be sure to select a supplement that has been thoroughly tested by third-party labs and is verified by the FDA for safety.

Always look at the ingredients beforehand to avoid any allergens that might trigger your body negatively and only the quantities prescribed to you.

If you’d like some further assistance to choose the right vitamin A supplement for you, reach out to our medical experts ASAP. Here’s to better eyesight without the magic vegetable!

Fast food is usually loaded full of saturated fat, calories, and high sodium content – the trio that leads to multitudes of diseases including obesity, cardiovascular malfunction, and increased blood pressure. It can block arteries to restrict blood flow and make us lethargic and slow.

Although indulging in a Big Mac or Whopper even now and then is usually fine, if you’re regularly visiting the drive-thru, you might want to consider some healthy fast food options.

Yes, you heard it right. Fast food can be healthy too, let us show you how you can switch up your order to get low-calorie, grease-free food from your favorite joints.

Here are 8 surprisingly healthy fast food options to try out today.

• Oatmeal at Starbucks

Who doesn’t love a quick stop at the Starbucks around the corner for breakfast before work? It has become somewhat of a ritual for us now.

To make for a healthy breakfast, order an oatmeal bowl with your coffee the next time, instead of that sugar-loaded chocolate chip cookie or muffin. It’s a great way to get some morning protein and fiber in your system. They also let you choose from a variety of toppings like berries, dried fruit, and nuts – so you can control how sweet you want your oatmeal bowl.

While oatmeal doesn’t look like something special, its nutritious properties will amaze you. It lowers cholesterol levels, stabilizes blood sugar, and protects your heart. The high antioxidant content makes it the best, balanced breakfast ever.

• Chik-fil-A’s Grilled Chicken Nuggets

These one-bite pieces of boneless chicken serve as a great, quick snack option. They are marinated with a delicious blend of spices and grilled instead of deep-fried, making them healthier than traditional nuggets (only 170 calories!). These nuggets are juicy, tender, and high in protein. We suggest pairing them with a side of steamed veggies for a complete meal.

You can also have a look at other healthy options at Chick-fil-A. They have an entire menu that is completely free of trans fats!

• Wendy’s Juni Hamburger

Hamburgers and healthy? Who would have ever thought such a thing was possible!

Well, Wendy’s has done it and done it deliciously. Keeping true to its title of being the third-largest hamburger chain in the world, they created a great healthy fast food option that is low in salt and gives you a good amount of fiber.

Pairing the Juni Hamburger with lettuce, onion, and tomato and adding on a side of salad with a delicious vinaigrette and apple splices makes for a wholesome meal that amounts to just 460 calories in all.

• McDonald’s Grilled Chicken Sandwich

A true nostalgic favorite, McDonald’s stepped up to meet the healthy fast food challenge too; offering an artisan grilled chicken sandwich that amounts to 380 calories with 37 grams of protein. This sandwich is not only healthy but also serves as a good option for a light lunch.

Be sure to pair it with a serving of apple slices instead of fries to keep your meal healthy! There are a bunch of salad options available at McDonald’s too now; you can have a look here.

• Steak Burrito Bowl from Chipotle

If you’ve had enough of grilled chicken but want to stick to your healthy diet, here is another great beef option for you. The Steak Burrito Bowl combines delicious slices of beef paired with beans, veggies, pinto, and topped with salsa for a burst of flavor. It amounts to a total of 310 calories and has just 2.5 grams of saturated fat!

To make a minimum calorie meal, skip the white rice, guac, and cheese (sad, we know but A LOT healthier.)

• Subway’s Tuna Salad 

We all go to Subway when we’re in the mood for some low-calorie deli meats. While they may not have a high-fat content, they are still sneakily full of preservatives which are horrible for your body.

To avoid fat and preservatives, opt for a Tuna Salat Sub at your next Subway run. It is delicious, light on the stomach, and can be piled full of veggies to make a wonderful, fresh lunch.

For the best healthy sub, get a six-inch nine-grain wheat bread and add on cucumbers, olives, and some avocado (plus whatever other veggies you prefer). Enjoy your meal with a glass of iced tea (unsweetened of course!) All of this easily comes under 500 calories.

• Burger King’s MorningStar Veggie Burger

Who said vegetarian food couldn’t be flavorful and filling? Burger King, with its delectable veggie burger, is here to prove us wrong.

The patty in this burger is full of fiber and textured vegetable protein, amounting to 21 grams with 0 trans fat. If you love cheese, this is the perfect place for you to add it on without going over the calorie limit just avoid the mayo and you’re good to go. Skip on the fries and get apple slices instead of a crunchy and sweet end dessert.

• Protein Style Burger from In-N-Out

No fast food list (healthy or otherwise) is complete without In-N-Out. While mostly known for its meaty burgers and high-calorie loaded fries, this fast-food favorite does host some healthier options too.

In-N-Out allows customization of your order. So, you can easily get rid of those carb-filled buns and have them replaced by some fresh and crunchy lettuce. This brings down the calorie content to just 275 cal with 17 grams of fat – quite a steal we must say.

Final Words 

If you’re considering trying to make your diet healthier, don’t fret over lack of options or food getting “boring”. Most restaurants nowadays offer healthier protein options and amazing salad bowls that not only meet your required nutrition content but are also packed of flavor. Just take your time with the menu and do some research on calorie content before placing your order.

To learn more about a delicious, low-calorie diet; visit our website for some mouthwatering substitutes!

Over the last century, the worldwide population has increased four times. Until 1915, there were around 1.8 billion people globally. According to the most fresh estimate by the United Nation, currently, there are 7.3 billion people worldwide and while considering the current pace of growing population, the total populace may reach 9.7 billion by 2050. This growth, along with rising incomes in emerging countries (keeping in view dietary changes like eating more protein and meat) are raising the food demand globally.

Global Demand for Food

Food demand is expected to grow somewhere between 59% to 98% by the year 2050. The change in demand will shape agricultural markets in ways which have never experienced before. Globally, the farmers will need to raise their crop yields, either by enhancing the amount of agricultural land to grow crops or by increasing productivity on existing agricultural lands through fertilizer and irrigation while keeping in view innovative methods such as precision farming.

Food security has been and will continue to be a key driver of socio-political priorities worldwide, regional and at the national level. It is expected that increasing world population, sustainability anxiety and irregular growth of income may lead the current food and agricultural sector with the everlasting issues. These issues may include (1) increasing over-all food availabilities, (2) satisfying the growing diversification of consumers’ basket, and (3) matching higher quality standards such as safety, environment, welfare and ethic, (4) keeping food reasonable. Worldwide production is growing, but still, the level of enhancement as well as agricultural progress patterns varies to a great extent globally. Beyond natural constraints, these differences reflect diverging economic and structural reforms, as well as marketing strategies and, are significantly pertaining to maintaining diversified agricultural landscapes worldwide.

In the past last 50 years, global food demand approximately tripled [1]. This rapid growth caused on the one hand by the doubling of world population from about 3 to more than 6 billion people and on the other hand, increased per-capita demand due to rising living standards. In this article, we define food demand as equivalent to food supply according to FAOSTAT. It explains the daily average availability of food in households in kcal capita−1 d−1, including both food intake and non-eaten household food waste.

Noticing a basic rule of microeconomics, the German statistician Engel observed already in the middle of the 19th century a positive correlation between per capita food demand and income that levels out for high incomes, the so-called “Engel’s Law”. Stillbeside income, per capita demand impacted greatly by other factors that include climate, age and gender composition of the population, food costs, growth of the food industry, globalization and openness to international markets, the degree of urbanization, or transformation in the role of women in society.

Scenarios of future food demand considered as an important instrument to progress strategies for accomplishing the goal of global food security. Scenarios are taken into consideration when uncertainty is too high to allow for predictions. In its place, there are alternative images of the future that “enhance our understanding of how structures work, evolve and interrelate. They can be used to discover possible futures and to localize the regions where most energy is needed to combat hunger. In addition to that, they assist in distinguishing periods in which the issues can expect to continue, such that strategies can be adapted accordingly.

In current times, according to the most recent estimate by the UN, there are 7.3 billion population and can reach 9.7 billion by the year 2050. It is believed that all of this population increase will occur in developing countries. Urbanization will remain at an accelerated pace, and about 70 per cent of the world’s population will be urban (compared to 49 per cent today). Income levels will be many multiples of what they are now. In order to feed this larger, more urban and richer population, food production (net of food used for biofuels) enhanced by 70 per cent. Annual cereal production will need to rise to about 3 billion tonnes from 2.1 billion in present and annual meat production will be required to rise by over 200 million tonnes to reach 470 million tonnes.

Global Demand for Water

There are growing concerns about the effects of climate change on water resources. A number of studies have analyzed such impact at various national levels together with the food security challenges. An ever-increasing amount of evidence suggests that the constant increase in greenhouse gas emissions is badly influencing the global climate and changing the local rainfall system and temperatures. Transformation in the climate expected to result in considerable impacts on global water resources and freshwater ecosystems. The impacts and concentration of climate change will be different in every region. Effects of climate on global water storage capabilities and hydrologic functions will have considerable consequences for water management and planning as variability in natural processes upsurges.

Global Demand in the agriculture sector

The Agriculture sector in the 21st century faces multiple challenges. The experts have analyzed that it has to produce more food and fibre to feed an increasing population with a smaller rural labour force, more feedstocks for a potentially huge bioenergy market, participating to overall progress in many agriculture-dependent developing states.

Factors behind Growing Demand

Population

The increasing demand for food expected to boost considerably by 2050.  A major factor for this hype is world population growth.  Demographic projections have a high degree of certainty, so projections of future world food requirements based on population growth are quite reliable.

Rising Incomes

Besides population growth, food requirement will rise due to the increasing incomes of people in major developing countries as they move from low income into the middle class.  As incomes increase, people like to eat fewer grains and enhance their consumption of meat and high-value foods.  This transition requires higher levels of resource utilization.  It takes multiple pounds of grain to produce a pound of meat.  Therefore, the total pounds of grain utilized by each person, directly as grain and indirectly through meat, grows considerably.

Diet with high protein requires to eat more protein and fewer carbohydrates or fat to increase weight loss, advance energy, and augment athletic performance. Protein is considered as one of the essential nutrients for the health of the body. It is accountable for the variety of important functions in the body including enzymes, hormones, maintenance and cell repair. According to some nutritionists, a high protein diet can help overweight and obese females lose more fat and at the same time retaining less muscle mass. High protein diets assist in reducing the level of hunger, surge satiety, increase metabolic rate, and reserve muscle mass. Unfortunately, in case of diet, it varies sometimes from person to person as one diet plan cannot entertain each and every person. Generally, a diet with high protein recommends taking more than 20% of your entire calories from protein. It means to intake fewer calories from carbohydrates or fats to maintain the balance of calories in the body.

The History of High-Protein Diets

High-protein diets have been around for eras. People native to the Arctic region where green life such as plants and herbs are rare can survive only on marine life and rein deers. African warrior tribes used to survive on only milk and meat. Similarly, some Native Americans know to continue their lives while eating mostly buffalo with a few plants. The high-protein diets came into trend during the late 1970swith the Scarsdale diet, which proportionates the diet of 43% protein, 22.5% fat, and 34.5% carbohydrates. Current diets that highly emphasizes on high-proteins intake comprises of Atkins, South Beach, and Dukan diets.

How High-Protein Diets Work?

It is important for any healthy diet for weight loss to incorporate a balance of three macronutrients such as fat, carbohydrate, and protein. A high-protein diet comprises at least 20% of calories from protein. The amount of protein you should intake relies on some essential factors that incorporate your age, body size, activity level, and gender.

Guidelines for Proteins

There are general plans that guide the individuals to eat between 10% and 35% of total calories as protein. Active adults may need 1.2 to 1.7 grams per kilogram of body weight each day. This connects to 82 to 116 grams for a person weighing 150 pounds. Whereas the official recommendations daily allowance for a healthy adult is a minimum of 0.8 g/kg/day. It is easy to have a check on a daily protein intake with the help of calorie tracking applications. The application is used by many people on a high-protein diet to track their macronutrient intake to ensure that they are getting the correct ratio of protein to carbohydrate and fat.
To initiate the high protein diet, it is suggested to intake 30% of calories from protein, 30% of calories from fat, and 40% of calories from carbohydrates. Later after some days, an individual can either add or reduce the level of macronutrient according to o his needs.

Recommended Meal Timing

There is no recommended meal timing for a high-protein diet, however, some individuals on a high-protein plan also practice fasting with irregular intervals, which include confining the level of calories to certain days of the week and then fasting on others days. Similarly, the practice is continued for a longer period of time without eating, sometimes even 16 hours a day.

Resources and Tips

It is important not to make the high-protein diet difficult. It needs to be easy and flexible to get continued for a longer period. Here are a few tips that can help a person to initiate:

• Contain protein in each meal. Meals should be planned around a protein, where lean beef, a chicken must be the part of your dish together with the plate of vegetables.
• Eliminate processed carbs. Instead of eating refined grains, that includes white rice, pasta, and bread, it is best to include small servings of whole grains that are rich in protein, such as amaranth or quinoa. Similarlypasta can be replaced with spiralized zucchini or carrots and replaced riced cauliflower for white rice.
• Snack on protein. Try to keep high-protein snacks aside for between-meal hunger strikes. Almonds, Greek yoghurt, hummus, ricotta, and string cheese can help o person during between-meal hunger.
• Start your day with protein. Eggs are rich in proteins and help in filling the breakfast. If someone is running short of time or is not keen of eating eggs, a smoothie prepared with protein powder, such as whey, pea protein, or collagen, leafy greens, and berries can help allot in the quick and healthy breakfast.

High-Protein Pros and Cons

Excessiveness of any food has its own pros and cons on the health of a person. Similar to every weight-loss plan, a high-protein diet has its own share of advantages and disadvantages.

Pros:

The high protein diet can help a person on building strong muscles, burning more calories, help in more filling, and eventually helps a person in improving the diet.

Cons:

The excessive use of high protein diet can lead the person to suffer from nutrient deficiency. In addition to that, a high intake of protein diet can be harmful to the kidneys, heart disease.

When the meal on the table has a lean source of protein, there is less space on your plate for those foods that are unhealthy. It is therefore suggested by nutritionists to learn to eat various types of proteins that may help a person to improve the diet and physique as well. For example, if a person eats tuna, he will not only benefit himself from the protein in that fish but can also benefit the body from the healthy fat it is included in tuna.
It is also important to note here that protein helps you burn a few extra calories because your body has to put the effort to chew and digest the food. According to scientists, this phenomenon is known as the “thermic effect of food.” The number of extra calories is small so a person should avoid creating an entire weight loss program that is purely relied on this benefit.

The digestive system is completed by the gastrointestinal tract—also known as the GI tract or digestive tract. The GI tract is a sequence of hollow organs connected in a long, twisting tube from the mouth to the anus. The hollow organs that build up the GI tract include mouth, oesophagus, stomach, small intestine, large intestine, and anus. The liver, pancreas, and gallbladder are the hard organs of the digestive system. The small intestine constitutes of three parts. The initial part is known as the duodenum. The jejunum lies in the middle and the ileum is at the base. The large intestine constitutes appendix, cecum, colon, and rectum. The appendix has a finger-shaped pouch linked to the cecum. The cecum is the initial part of the large intestine. The colon is second. The rectum lies at the end of the large intestine.

Why is digestion important?

Digestion is crucial because your body requires nutrients from food and drink to work appropriately and stay healthy. Proteins, fats, carbohydrates, vitamins NIH external link, minerals NIH external link, and water are the main nutrients. The digestive system breaks nutrients into small parts for your body to absorb and consume for energy, growth, and cell repair. Digestion is significant for breaking down food into nutrients, which the body utilizes for energy, growth, and cell maintenance. Food and drink have to be changed into tiny molecules of nutrients before the blood consumes them and transmits them to cells throughout the entire body. The body breaks down nutrients from food and drinks into carbohydrates, protein, fats, and vitamins.

Mouth

The mouth is the initial stage of the digestive tract. Digestion begins here as soon as you take the first bite of the food. Chewing breaks the food into pieces that digested more effortlessly, while saliva helps in mixing with the food to commence the procedure of breaking it down into a form that body can absorb and consume.

Throat

Also known as the pharynx, the throat is the next stop for food that has been eaten. The food starts from this destination and travels to the oesophagus or swallowing tube.

Oesophagus

The oesophagus is a muscular tube that extends from the pharynx to the stomach. Using a series of contractions, called peristalsis, the oesophagus provides food to the stomach. Just a little before the joining to the stomach, there is a “zone of high pressure,” known as the lower oesophagal sphincter. This is a “valve” that works to keep food from passing back into the oesophagus.

Stomach

The stomach is a sac-like organ with powerful muscular walls. In addition to holding the food, it also works as a mixer and grinder of food. The stomach secretes acid and powerful enzymes that last the procedure of breaking down the food. When it leaves the stomach, food takes the shape of liquid or paste. Then, the food moves towards the small intestine.

Small Intestine

The small intestine is made up of three segments namely the duodenum, jejunum, and ileum. The small intestine is a basic long tube loosely coiled in the abdomen. The small intestine continues the procedure of breaking down food while utilizing the enzymes released by the pancreas and bile from the liver. Bile is multipart that helps in the digestion of fat and removes waste products from the blood. Peristalsis (contractions) also performs in this organ, moving food through and mixing it up with digestive secretions. The duodenum is largely accountable for continuing the procedure of breaking down food, together with the jejunum and ileum mainly in control for the absorption of nutrients into the bloodstream.

Mouth and oral structures

Little digestion of food basically takes place in the mouth. However, through the procedure of mastication, or chewing, food gets ready in the mouth for transference through the upper digestive tract into the stomach and small intestine, where the main digestive procedures take place. Chewing is the initial mechanical procedure to which food is subjected. Actions of the lower jaw in chewing are carried out by the muscles of mastication. The sensitivity of the periodontal membrane that surrounds and helps the teeth, rather than the power of the muscles of mastication, decides the force of the bite.

Mastication is not important for enough digestion. Chewing does help in digestion, however, by decreasing food to tiny units and mingling it with the saliva secreted by the salivary glands. The saliva lubricates and moistens dry food while chewing divides the saliva throughout the entire food mass. The movement of the tongue against the solid palate and the cheeks aids to form a rounded mass, or bolus, of food.

Digestion Process

CARBOHYDRATES

Carbohydrates are the sugars, starches, and fibre found in several foods. Carbohydrates are known as simple or complicated, relied on their chemical structure. Simple carbohydrates comprise of sugars present naturally in foods such as fruits, vegetables, milk, and milk products, as well as sugars added during food processing. Multifaceted carbohydrates are starches and fibre present in whole-grain bread and cereals, starchy vegetables, and legumes.

PROTEIN

Foods such as meat, eggs, and beans comprise of large molecules of protein that the body digests into tiny units called amino acids. The body consumes amino acids with the help of small intestine into the blood, which then travels them throughout the entire body.

FATS

Fat molecules are considered as a rich source of energy for the body and facilitate the body to absorb vitamins. Oils, such as corn, canola, olive, safflower, soybean, and sunflower, are examples of healthy fats. Butter, shortening, and snack foods are examples of fewer healthy fats. During the process of digestion, the body breaks down fat molecules into fatty acids and glycerol.

VITAMINS

Scientists categorize vitamins by the fluid in which they dissolve. Water-soluble vitamins consist of all the B vitamins and vitamin C. Fat-soluble vitamins consist of vitamins A, D, E, and K. Each vitamin has a varied role in the body’s growth and health. The body stores fat-soluble vitamins in the liver and fatty tissues, whereas the body cannot effortlessly store water-soluble vitamins and flushes out the additional in the urine.

How Can Water Temperature Affect Our Body?

According to the Indian traditions of Ayurvedic medicine, chilled water creates an imbalance to the body and slows down the process of digestion. This results in stomach aches and even weight gain. Our body has a core temperature of approximately 98.6°F and Ayurvedic practitioners state that our body needs to expend additional energy to maintain this temperature when we intake cold water. According to the Ayurvedic tradition, cold water can dampen our body fire which fuels all the systems of our body and is also essential to health. Ayurvedic practitioners also believe that drinking warm water helps you in easing digestion and losing some calories. According to Western medicine, there is a little scientific evidence which suggests that cold water is bad for the body and digestion. Although it is well established fact that drinking a large volume of water can help the body flush out toxins, ease digestion, and prevent constipation.

Research that Supports the Above Stated Assumptions

A minor research was conducted in 2013 which investigated the effects of consuming water at various temperatures in six people who were dehydrated, following a mild exercise plan, in a hot and humid chamber. Through this study, the researchers found that altering the water temperature affects the sweating response of the participants and the quantity of water they drank. The optimal temperature of water according to the study was 16°C (60.8°F), which is the temperature of cool tap water because the participants consumed more water and sweated less. Overall, the researchers concluded that drinking water which has a temperature of 16°C might be the optimal way for rehydration in dehydrated athletes.

Suggest Some Benefits of Consuming Cold Water?

Some studies suggest that drinking cold water during workouts might improve your performance and endurance. Consuming cold water during exercise can help in keeping your body from overheating thus making your workout session more successful. This is because in taking chilled water makes it easier for your body to maintain a lower core temperature. In 2012, a study was conducted involving 45 physically fit male athletes. The research claimed that consuming cold water during exercise significantly reduce the rise in core body temperature compared with consuming room temperature water. Another study was conducted in 2014 which investigated the effects of various beverages on the cycling performance of 12 trained male athletes in a tropical climate. Although the researchers reported that consuming an icy cold beverage was way better for performance than just drinking water at a neutral temperature, but they also concluded that the athletes who achieved the tremendous performance after consuming an icy cold beverage also had a menthol aroma.

What Are the Risks of Drinking Cold Water?

Few studies suggest that people with conditions that affect the esophagus such as achalasia, should avoid drinking cold water. Achalasia is a rare condition in which swallowing of food and drink becomes extremely difficult. In 2012, a study was conducted which found that drinking cold water worsened the symptoms in people with achalasia. However, when participants drank hot water, it helped soothe and relax the esophagus, allowing the food and drink to swallow easily.

In 2001, a study was conducted involving 669 women which suggested that drinking cold water might be the reason of severe headaches in some people. The researchers reported that 7.6 percent of participants experienced a headache after drinking 150 milliliters of icy chilled water with a straw. They also found that participants with active migraine were twice as likely to get a headache after drinking cold water in comparison to those who never had a migraine. Ayurvedic medicine also warns us against consuming chilled water at any time as cold water solidifies fats after a meal thus making it difficult to break down the unwanted fats in our body resulting in fat deposition and weight gain.

Some studies have also shown that cold water may play a vital role in decreasing your heart rate. Consuming ice water stimulates the vagus nerve. It is the tenth cranial nerve and is a significant part of the body’s autonomous nervous system as it mediates the lowering of heart rate. When you are drinking cold water, the low temperature of water starts stimulation of the vagus nerve and cause the heart rate to drop.It is also advised not to consume chilled water just after a workout. When you work out, a huge of amount heat is generated, and if you drink ice-cold water just after, the difference of temperatures may take a toll on your digestive tract giving you a severe stomachache.

Drinking chilled water also led to constipation. The reason is when you consume chilled water, the food solidifies while passing through the body and as a result your intestines contract causing constipation. Some people also claim that drinking cold drinks and foods can cause a sore throat. But unfortunately, we do not possess any scientific evidence to support this claim. These were some of the reasons which showed that drinking cold water has more bad impacts on our body as compared to the good ones. But this does not imply that you should stop drinking water as it will cause more harm than good. Finally, to save ourselves from the above-mentioned harms we should consume water that is at room temperature so that we can live a long, healthy, and independent life.