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Sugar, Salt, Fats: Read What These Food Items Do To Your Body

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Wellness is the ultimate state of a person’s well-being that promotes proper care of the body for optimal health and functioning of the overall system.

The human body is like an engine that requires servicing and maintenance from time to time or else the machine will stop functioning or it will begin to malfunction.

Health is wealth but a lot of people are ignorant on certain measures that should be taken in order to avert certain body deterioration and harm. The pursuit of good health, wellness and better well being not only comes from living on a healthy balanced diet but also on the ability to live a lifestyle that properly balances our mind, body and spirit.

Most of the food items we often heavily consume do not give the required body nutrients. This could be as a result of our ignorance at how junky those foods are or in our assertion those proper food items are “Expensive”. Unfortunately, this style of eating unwholesome and unhealthy food can continue indefinitely until such a person falls ill from the negative effect of such bad foods. Nutritional foods that help to improve wellness can be found in vegetables, fruits, and whole grains, fat-free or low fat products.

However, there are three harmful agents of body destruction that should be avoided if possible or minimized at least. These are:

  1. Salt
  2. Sugar
  3. Fat and oil

Salt – Excessive intake of Salt affects your body, brain, heart and kidney, because much consumption makes the body hold on to water leading to strain on the heart that causes high blood pressure. it is also harmful to the body leading to a damage that inflames the stomach lining resulting to stomach cancer overtime.

Salt does more harm than good in the human body especially when we add a high volume of it to meals. Roughly 80% of the salt we eat comes from processed foods like bread, biscuits and breakfast cereals Home prepared foods (unprocessed foods) take up approximately 20% of our total salt consumption including the one we add while at the table. An adult is expected to eat no more than 6gm (6 Grams) of salt a day, but most of us eat much more than this.

Several observational studies have shown that high salt diet has an increased risk of stomach cancer, compared to those who have low intake.

Sugar – Sugar is found in a wide range of eatables such as sweets, cakes, biscuits, juice, chocolates, snacks and lots more. While natural Sugar gotten from fruits and unprocessed foods on the one hand has good nutritional vitamins, minerals and fiber, synthesized (artificial) Sugar with its chemical additives on the other hand, has no nutritional benefits. So many people rely on quick processed foods for meals and snacks and these products often contain chemical sugar additives that take up a large proportion of their daily calorie intake, which in-turn results in some of the harmful effect of sugar, which must be avoided.

The negative effects or side effects of excessive or abusive Sugar intake include:

  1. Increased rate of obesity, diabetes and heart disease
  2. Sugar causes tooth decay and cavity (hole in tooth) than any other food as they encourage bacteria growth
    (owing to fermentation of Sugar) that gradually destroy the teeth; therefore it is important to brush twice a day to avoid sugar from fueling plague and bacteria.
  3. Immune system can be affected as studies have shown that sugar can interfere with the way our body fights diseases.
  4. Sugar accelerate aging, in one study women who consumed more carbohydrate including added sugars, had a more wrinkled and sagged appearance than women on a high-protein, lower-carbohydrate diet

Fat and Oil- These two can cause saturated fat to build up in the body that leads to the increase of cholesterol level and a higher risk of coronary heart disease when one is not able to distinguish between a good fatty food and a bad one.

Good fat promotes good health so knowing the difference will help you to avoid what not to eat in moderation. Fat is as essential as protein and carbohydrate in fueling the body, because certain bodily function rely on the presence of fat. For example, some vitamins request some level of good fat in order to dissolve into the blood strain that provides nutrient. There are two types of fat:

  • Saturated good fat
  • Trans fat(Bad fat)

Saturated Fat – Most saturated fat is gotten from animals and plants such as from beef, pork, lamb, whole milk (Cow), cheese, butter, cocoa oil, coconut oil, and so on. Although researchers have now seen that saturated fat is not as bad as it seems, though it is not always the best choice for us.

Doctors consider mono-unsaturated fat and poly-unsaturated fat as healthy types of fat. These are fats that are better choices for your diet; foods that primarily contain these healthier fats tend to be liquid when they’re at room temperature. An example is vegetable oil.

Mono-unsaturated fat can improve your blood cholesterol level and decrease your risk of cardiovascular diseases. These foods include:

  • Nuts (almonds, cashews, peanuts, pecans)
  • Vegetable oils (olive oil, peanut oil)
  • Peanut butter and almond butter
  • Avocado
  • Margarine
  • Beef or pork fat

A poly-unsaturated fat is also known to be a good kind of fat. The body cannot make them and so it is needed from food that we consume. Poly-unsaturated fat is found in the following foods, which contain omega-6 fatty acids:

  • Roasted soy beans and soy nut butter
  • Walnuts
  • Seeds (sunflower seeds, pumpkin seeds, sesame seeds)
  • Vegetable oils (corn oil, safflower oil, sesame oil, sunflower oil)
  • Soft margarine



Trans- fat (bad fat). This must always be avoided. Trans- fat appears in foods that contain partially hydrogenated vegetable oils. These are the worst fats for you. You might find trans- fat in

  • Fried foods (doughnuts, deep-fried fast foods)
  • Hard Margarine (stick and tub)
  • Vegetable shortening
  • Baked food products (cookies, cakes, pastries)
  • Processed snack foods (crackers, microwave popcorn)

Trans- fat can raise low density lipoprotein (LDL cholesterol) also known as “bad” cholesterol. Trans- fat can also suppress high-density lipoprotein (HDL) levels, or “good” cholesterol. Doctors have also linked trans- fats to an increased risk for inflammation in the body. This inflammation can cause harmful health effects that may include heart diseases, obesity, diabetes and stroke.

Eat healthy foods and minimize your consumption of these three agents of destruction that are detrimental to your state of health and wellness. The best approach is to eat food with lowest salt level; foods without salt can taste bland, but don’t give up. It’s just the same as giving up sugar additives in your cup of tea. Cut down on bad fat consumption and see to the good ones that can be derived from food examples stated above. After a few weeks, your taste buds will adjust tremendously and the fight against free radicals.


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Staffwriter Mo
Staffwriter Mo
Staffwriter at  Naijainfoguide     Location: Lagos Nigeria
 Phone: +234-7084351978     Email: [email protected]
Mo is a nice person with an impeccable personality, open to ideas as she strives to be knowledgeable about everything. No man is an island in my world of exploits where there are no limitations!

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