This article aims to compare and contrast conventional nutrition guidelines with evidence-based nutrition. Conventional nutrition guidelines, often issued by health organizations and government bodies, have been the standard for dietary recommendations for decades. These guidelines are typically based on population studies and tend to promote a one-size-fits-all approach to nutrition. On the other hand, evidence-based nutrition emphasizes individualized dietary advice based on the latest scientific research, including randomized controlled trials and meta-analyses. This approach acknowledges the complexity of nutritional science and the unique dietary needs of individuals. The article explores the strengths and weaknesses of both approaches, highlighting the need for a more nuanced and personalized approach to nutrition. It concludes that while conventional guidelines provide a useful starting point, evidence-based nutrition offers a more precise and individualized approach to dietary health. This article calls for further research and a paradigm shift in public health nutrition policy to incorporate more evidence-based nutritional advice.

Nutrition is a complex field with various guidelines and recommendations, often leaving individuals confused about what to eat for optimal health. This article aims to compare conventional nutrition guidelines with evidence-based nutrition, focusing on the essential macronutrients and micronutrients required by the human body. Nutrition is a vital aspect of human health and well-being, but it can also be a source of confusion and controversy. With so many conflicting claims and opinions about what to eat and drink, how can we make informed decisions that are best for us? This is where evidence-based nutrition comes in.

Definitions

Conventional nutrition guidelines, such as the Dietary Guidelines for Americans (health.gov, fns.usda.gov), provide advice on what to eat and drink to meet nutrient needs, promote health, and prevent disease1. These guidelines are developed for a professional audience, including policymakers, healthcare providers, nutrition educators, and federal nutrition program operators (health.gov). They form the basis of Federal nutrition policy and programs, support nutrition education efforts, guide local, state, and national health promotion and disease prevention initiatives (dietaryguidelines.gov).

On the other hand, evidence-based nutrition refers to nutritional advice that is backed by quality research. It uses the best available nutrition evidence, together with clinical experience, to conscientiously work with patients’ values and preferences to help them prevent, resolve, or cope with problems related to their physical, mental, and social health. (The Kidney Dietitian, 2020) Evidence-based resources (EBRs) are used to develop programs and policies that are informed by evidence on what’s effective, replicable, scalable, and sustainable. (U.S. Department of Health and Human Services, n.d.)

Conventional nutrition guidelines

Here are some examples of conventional nutrition guidelines:

1. Dietary Guidelines for Americans 2020-2025: This guide provides advice on what to eat and drink to meet nutrient needs, promote health, and prevent disease. It includes recommendations for infants and toddlers, people who are pregnant or breastfeeding, children and adolescents, adults, and older adults.
2. Healthy U.S.-Style Dietary Pattern: This pattern emphasizes vegetables of all types, fruits, grains (at least half of which are whole grain), dairy (including fat-free or low-fat milk, yogurt, and cheese), protein foods (including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products), and oils (including vegetable oils and oils in food, such as seafood and nuts).
3. Dietary Components to Limit: The guidelines recommend limiting saturated fat, added sugars, and sodium. For added sugars, the limit is 10% or less of total calories starting at age.
4. Healthy Eating for a Healthy Weight: This guide emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. It also includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
5. Diabetes Meal Planning: This guide recommends including more nonstarchy vegetables, fewer added sugars and refined grains, and focusing on whole foods instead of highly processed foods as much as possible. (Current Dietary Guidelines | Health.gov, 2022) (Dietary Guidelines for Americans 2020 Released | The Nutrition Source | Harvard T.H. Chan School of Public Health, 2021)

Remember, these are just guidelines, and individual nutritional needs may vary. 

Conventional nutrition guidelines are important for several reasons:

1. Nutrient Needs: They provide advice on what to eat and drink to meet nutrient needs.
2. Promote Health: They help promote health and prevent disease.
3. Basis for Policies and Programs: They form the basis of Federal nutrition policy and programs.
4. Education and Guidance: They support nutrition education efforts and guide local, state, and national health promotion and disease prevention initiatives.
5. Inform Organizations and Industries: Various organizations and industries rely on these guidelines when providing information on diet and health to the general public.
6. Customizable Framework: They provide a customizable framework for healthy eating that can be tailored and adapted to meet personal, cultural, and traditional preferences.

These guidelines are developed and updated every five years by the U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS), reflecting the current body of nutrition science. They are relevant to all Americans and are an important tool for health professionals, policymakers, and many other professionals. All Americans, no matter their health status, can benefit from making changes to what they eat and drink to build a healthy diet. (Current Dietary Guidelines | Health.gov, 2022) (Purpose of the Dietary Guidelines, n.d.)

Evidence-Based Nutrition

Evidence-based nutrition (EBN) is a type of nutritional advice that is based on the best available scientific research, clinical experience, and the values and preferences of patients or the public. EBN aims to provide reliable, high-quality, and up-to-date information on nutrition to inform practice, policy, and education.

EBN follows five core competencies of evidence-based practice (EBP), which are:

• Asking answerable questions that are relevant to the nutrition problem or goal
• Searching for the best available evidence from human studies that address the question
• Appraising the quality and certainty of the evidence using rigorous methods and tools
• Applying the evidence to the specific context, taking into account the benefits, harms, burdens, and preferences of the individuals or populations involved
• Evaluating the effectiveness and impact of the evidence-based decision or action

EvidenceBasedNutrition.org: An Educational and Research Initiative

EvidenceBasedNutrition.org is an independent education and research group that aims to promote EBN among nutrition professionals, trainees, and students. It is led by an international consortium of educators, researchers, and research trainees with expertise in clinical, nutritional, and epidemiological content, as well as in teaching EBP and conducting high-quality applied human research studies.

EvidenceBasedNutrition.org produces educational resources on EBP for the nutrition profession, such as users’ guides, seminars, workshops, podcasts, and online courses. It also conducts systematic reviews and guideline recommendations on major public health and nutrition questions, using internationally recognized methodological standards. Some examples of its projects include:

• NutriRECS: A series of guideline recommendations on red meat consumption and health outcomes, published in Annals of Internal Medicine in 2019. These recommendations were based on systematic reviews and meta-analyses of randomized trials and observational studies, as well as on surveys of public values and preferences. The recommendations suggested that most adults can continue their current levels of red meat intake without significant health risks or benefits.
• SAFEST: A project that aims to develop a framework for assessing the safety of food additives using systematic reviews and GRADE methods. GRADE stands for Grading of Recommendations Assessment, Development and Evaluation, which is a widely used approach for rating the certainty of evidence and the strength of recommendations.
• MID: A project that aims to determine the minimal important difference (MID) for various nutrition outcomes, such as body weight, blood pressure, cholesterol levels, etc. The MID is the smallest change in an outcome that patients or the public perceive as important or meaningful. Knowing the MID can help interpret the results of nutrition interventions and compare their effects across different outcomes.

EBN is a valuable approach for providing trustworthy and relevant information on nutrition to support health and well-being. EvidenceBasedNutrition.org is a leading initiative that aims to advance EBN through education and research. By following EBN principles and using EBN resources, nutrition professionals and consumers can make informed decisions that are best for them.

Which type of nutrition guidelines do we use?

Conventional nutrition guidelines and evidence-based nutrition guidelines both play important roles in health and wellness, and the choice between them often depends on the specific situation:

1. Conventional Nutrition Guidelines: These are typically used as a general guide for healthy eating. They are designed to meet the nutritional needs of the average person and are based on a large body of scientific evidence. They are useful for public health recommendations, meal planning, and dietary advice for most people. (\/, 2023)
2. Evidence-Based Nutrition Guidelines: These are often used when more specific or personalized nutritional advice is needed. They are based on systematic reviews of the latest scientific evidence and are often used to manage specific health conditions or to optimize health. For example, a person with diabetes might follow evidence-based nutrition guidelines to manage their blood sugar levels. (Betz, n.d.)

In practice, healthcare providers often use a combination of both types of guidelines to provide the best dietary advice for their patients. Always consult with a healthcare provider for personalized dietary advice.

Nutrition Overview 2

The human body requires about ninety essential nutrients to function at peak performance. These include sixty minerals, sixteen vitamins, twelve amino acids, and the final two are essential fatty acids. 1

The body has the ability to make some vitamins but struggles to make all the necessary nutrients that the body demands. When the body is missing these important nutrients, the performance of biological processes greatly declines, and greater health issues can result.

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Essential Macronutrients

Macronutrients are nutrients that people regularly require in large quantities to provide their body with energy to perform bodily functions and daily activities67.

Macronutrients include fats, protein, and carbohydrates and these all have a significant role in the balancing act of providing the body with all the nutrients it requires. 4

• Proteins provide essential amino acids that play an essential role in the growth, development, repair, and maintenance of body tissues6.
• Carbohydrates are a preferred source of energy for several body tissues and the primary energy source for the brain6.
• Fats are an important part of the diet that can also provide the body with energy. They play a role in hormone production, cell growth, energy storage, and the absorption of important vitamins6.

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The Importance of Fat in the Human Body 6

The importance of fats is something to take a moment to consider because they provide a substantial amount of nutrients for the body. Fats are the single most important nutrients required in brain function, development, and growth of neural connections. Moreover, there are two types of vitamins and they are water soluble and fat soluble. Vitamins A, D, E, and K are fat soluble vitamins requiring fat molecules in order to be dispersed into the bloodstream. Because of this, it is important to consume healthy fats to ensure that fat soluble vitamins are adequately absorbed by the body.

Unsaturated Fats 8

The first type of fat worth taking a thorough look at is unsaturated fat, and these fat molecules are liquid at room temperature, like olive oil. These are the most beneficial fats because they improve blood cholesterol levels, ease inflammation, and stabilize heart rhythms. Unsaturated fats are usually found in plants, vegetables, nuts, and seeds. There are two types of unsaturated fats, monounsaturated and polyunsaturated. Monounsaturated fats are found in olive oil, peanut oil, avocados, nuts, and seeds. Polyunsaturated fatty oils are found in sunflowers, corn, soybean, flaxseed, walnuts, flaxseeds, fish, and canola oil. Omega-3’s are great examples of polyunsaturated fats and they are really important for the human body. 

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Saturated Fats 10

The other fat that must be discussed is the saturated fat, which is also considered the bad fat if they are found in poisonous amount in pizzas, cheeses, whole and reduced fat milk, butter, dairy desserts, meat products, cookies, and fast food with is made of conventional animal fat. According to NIH data, 75% of our antibiotics and unhealthy foods are being fed to the animals like cow, goat, lamb, and chickens. We are . Eating healthy saturated fats as moderate amount is essential instead of these damaging saturated fats can help prevent all sorts of health issues. 

Trans Fats 12

Trans fats are the final fat that should be discussed, and they are made by heating liquid vegetable oils in the presence of hydrogen gas with a catalyst. This process is called hydrogenation and it stabilizes and converts oil into a solid, which makes the newly changed oil function like margarine or shortening. They can handle repetitions of heat without ever breaking down, therefore making them ideal for fast food frying. This is the reason they are often found in restaurants and processed snacks. Trans fats are damaging to the heart, blood vessels, and the entire body because it raises the bad cholesterol (LDL) and lowers the good cholesterol (HDL). It also creates widespread inflammation, which usually leads to heart disease, strokes, diabetes, and other chronic illnesses. 

Some healthy sources of fat include:

1. Olive Oil: Olive oil is a primary source of fat in the Mediterranean diet. It’s rich in monounsaturated fats, which are heart-healthy. It also contains antioxidants known as polyphenols, which can help fight inflammation.
2. Avocados: Avocados are an excellent source of monounsaturated fats and vitamin E. They also contain fiber and various essential nutrients, including potassium.
3. Nuts: Nuts like almonds, walnuts, and cashews are high in monounsaturated and polyunsaturated fats. They also contain protein, fiber, and a variety of vitamins and minerals.
4. Olives: Like olive oil, olives are high in monounsaturated fats and contain antioxidants. They’re also a good source of vitamin E.
5. Flax Seeds: Flax seeds are a great source of omega-3 fatty acids, a type of polyunsaturated fat that’s good for your heart. They also contain fiber and lignans, which have antioxidant properties.
6. Salmon: Salmon is rich in omega-3 fatty acids, which are known to reduce inflammation and lower the risk of heart disease. It’s also a great source of protein and vitamin D.
7. Chia Seeds: Chia seeds are packed with omega-3 fatty acids and fiber. They also contain protein and several essential minerals.
8. Eggs: Eggs are a good source of high-quality protein and healthy fats. They also contain a variety of vitamins and minerals, including vitamin B12 and selenium.

Remember, while these foods are healthy, it’s important to consume fats in moderation as part of a balanced diet. 

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The Importance of Protein in the Human Body 14

The health benefits that come from proteins include the production and function of enzymes, hormones, cellular health, and muscular health. They facilitate molecular transportation, cellular repair, regeneration, and provide structural support to the bones and skin. Protein consumption promotes strong immune defense, efficient signaling of nerves and impulses, healthy hair, and fluid levels. 

Protein is an essential macronutrient that has many different supportive properties for muscles, bones, skin, hair, and virtually all the human body. They make up the enzymes that carry out many biochemical reactions required by the body, such as hemoglobin production. Hemoglobin is a protein responsible for oxygenating the blood so that it can carry oxygen throughout the body. Amino acids are another important protein and are responsible for various bodily functions. They need to be carefully considered because the body has trouble storing reserves of amino acids, requiring new amino acids to be continually produced from scratch or by modifying others. There are nine essential amino acids that must come from food, and these include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. 

Some healthy sources of proteins include:

Eggs: Eggs are a great source of high-quality protein, which is important for building bones and muscle, as well as for your overall health1. They contain all nine essential amino acids and are considered a complete source of high-quality protein. The average egg contains about 6–7 grams of protein. (Warwick & Richter, 2022)

Edamame: Edamame is a source of proteins of high biological value, calcium, iron, vitamin C, and fiber. It has antioxidant properties, helps maintain muscle, and reduces the risk of heart disease. It is also a complete protein, meaning it contains all essential amino acids. (Warwick & Richter, 2022)

Canned tuna: Canned tuna is one of the healthiest, most affordable sources of protein available. It’s rich in essential vitamins such as A, D, and B-12, and minerals such as calcium, potassium, and iron. (Is Canned Tuna Healthy?, n.d.)

Cottage cheese: Cottage cheese is an excellent source of protein and contains relatively few calories. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium. (Richter & Marengo, n.d.)

Chicken: Chicken is a high-quality source of protein that contains all of the necessary amino acids for human health. Protein plays a number of important roles in your body, including helping you heal after injury, protecting bone health, and maintaining muscle mass during weight loss and as you get older. (Warwick & Richter, 2022)

Salmon: Salmon is a good source of protein, with about 16 grams in one three-ounce serving8. Protein aids cell production and repair and promotes muscle health. Not getting enough protein can lead to muscle loss.

Greek yogurt: Greek yogurt is a great source of protein, healthy fats, and various essential vitamins and minerals. A 7-ounce (200-gram) serving of Greek yogurt provides 20 grams of protein, which makes it a high protein food.

Grass-fed meats: Grass-fed beef, especially that raised in New Zealand, is a high-quality protein and red meat that is a rich source of all nine essential amino acids, iron, zinc, and vitamin B12 that your body needs for growth and maintenance.

Most seafood: Seafood is an excellent source of lean, high-quality, easily digested protein. A 3.5-ounce serving of seafood provides almost half of an adult’s daily protein needs for only 100 to 200 calories. Seafood is low in saturated fat and sodium and is a rich source of many essential vitamins and minerals. (Seafood Nutrition Overview | SEAFOOD HEALTH FACTS, n.d.)

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The Importance of Carbohydrates in the Human Body 16

Carbohydrates are important for many functions throughout the body such as the brain, kidneys, heart muscles, and central nervous system. For example, fiber is a carbohydrate that aids in digestion and helps initiate the fullness feeling after consuming a meal. The body stores extra carbohydrates in the muscles and liver for use when active supply is low. A low carbohydrate diet may cause headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath, vitamin, and mineral deficiencies. They are also found in many healthy and unhealthy foods, including, bread, beans, milk, potatoes, pastas, soft drinks, and just about any other packaged snack product. The most common and abundant forms are sugars, fibers, and starches, which are found in many different foods. Although carbohydrates are not necessarily required for a healthy diet, there are healthy sources of carbohydrates which include, unprocessed or minimally processed whole grains, vegetables, fruits, and beans. These carbohydrates promote good health by providing the body with vitamins, minerals, fiber, and a host of important phytonutrients. Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. The healthier source of carbohydrates is found in vegetables and fruits, but potatoes are excluded because of the wide glycemic index associated with them. When it comes to health, weight loss, and healthy living, it is best to avoid certain carbohydrates and instead focus on vegetables and fruits for the occasional carbohydrate intake. 

Some examples of healthy carbohydrates include: 

1. Sweet potato 
2. Quinoa 

III. Rice

1. Wheat 

Essential Micronutrients

Micronutrients often referred to as vitamins and minerals, are vital to healthy development, disease prevention, and wellbeing. They include iron, vitamin A, vitamin D, iodine, folate, zinc, among others.

• Iron is critical for motor and cognitive development8.
• Vitamin A supports healthy eyesight and immune system functions8.
• Vitamin D builds strong bones by helping the body absorb calcium8.
• Iodine is required during pregnancy and infancy for the infant’s healthy growth and cognitive development8.
• Folate is essential in the earliest days of fetal growth for healthy development of the brain and spine8.
• Zinc plays a crucial role in cellular metabolism.

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Micronutrients include minerals, ions, salt, phytonutrients, grains, fiber, and herbs. A well-balanced diet should consist of meals packed with micronutrients. These nutrients must be consumed consistently to provide the best possible outcome for overall diet health.18

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Minerals 20

Minerals provide many supportive features for biological processes in the human body. They are often found in raw vegetables, which provide an infinite level of nutrition. It is essential that the diet consists of these minerals so that the body can operate at an optimal level. A common mineral that is found at just about any restaurant dining table is salt. Food grade salts are important to consider because table salt is stripped from many of its minerals due to processing in salt mines. Sea salt on the other hand comes from evaporated sea water, which may contain additional minerals that are not often found in table salt. This also results in the two types of salts differing in componentry, taste, and texture. A nice benefit from sea salt is that it contains 75 total minerals and many more trace elements that also help aid in many other biological processes that take place in the body, hence making it an essential mineral to consume. 

Minerals that are important include:

Calcium– Calcium is very important to the human body because it regulates heartbeat, provides structure for bones, and helps support muscle and nerve function.

Magnesium– Magnesium is found in green vegetable leaves, broccoli, beets, and more. 

Iron- Iron is found in broccoli, lettuce, green vegetable leaves, and more. 

Potassium– Potassium is found in beets, cabbage, tomatoes, and lettuce. 

Chlorine- Chlorine is found in tomatoes, celery, kale, and turnips. 

Phosphorus– Phosphorus is another mineral that is important for structural components of bones, but also supports teeth, cell membranes, and energy production.

Sodium– Sodium is found in many including celery, broccoli, carrots, cabbage. 

Fluorine- Fluorine is found in vegetable greens, carrots, and in some quantities in all plants. 

Sulfur– Sulfur is important for the heart and for the metabolism, it is also the eighth most common element known to be found in human body. It is found in foods such as lettuce, tomatoes, carrots, and cucumbers.

Zinc- Zinc helps aid in metabolic processes by creating enzymes involved in metabolism. 

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Phytonutrients 22

Phytonutrients are integral in the supply of restorative and regenerative nutrients for the entire body all the way down to the cellular level. They naturally occur in plants and they provide protection from damaging environmental factors and toxins. For example, plants absorb a vast amount of UV rays, which produces free radicals that are damaging to plant cells. Free radicals bind directly to proteins, cell membranes, and DNA, causing debilitating consequences. However, these phytonutrients provide a wonderful line of defense against these cellular changes that can take place within the plant. They also benefit the human body with a similar method of defense when phytonutrient foods are consumed. 

Colorful vegetables that are phytonutrient include:

1. Spinach
2. Carrots

III. Mushrooms

1. Tomatoes

Colorful fruits that are phytonutrient include:

1. Oranges
2. Mangos

III. Grapefruits

1. Bananas
2. Kiwi
3. Grapes

Grains 23

Grains are a wonderful source of essential mineral minerals like iron, magnesium, and selenium. Iron is a very important mineral because it is used to transport and regulate oxygen levels into the blood. These levels of oxygen in the bloodstream are extremely important for every system in the human body.  Magnesium is a special mineral that is absorbed in the body for muscle contractions and for the balance of energy production. Meanwhile, selenium is an antioxidant that fights off free radicals, thus preventing the possibility of severe health consequences. The incorporation of grains is a large part of consuming healthy and nutritious meals. It is recommended to consume grains regularly. 

Good sources of Grains include: 

1. Wheat 
2. Oats

III. Rye

1. Quinoa
2. Buckwheat
3. Bulgur 

VII. Brown rice

VIII. Amaranth 

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Fiber 25

Fiber is another meaningful source of dietary nutrients and can be found in all sorts of fruits, vegetables, whole grains, and legumes. As a natural dietary aide, fiber will greatly improve constipation and irregular bowl movements. These benefits have direct and impactful support for weight management, lowering the risk of diabetes, heart disease, and some cancers. The reason fiber has such a beneficial effect on the digestive system is because the body is unable to digest fiber. This creates a digestive process that keeps food fully intact while passing through the stomach, small intestine, and colon for excretion. There are two forms of fiber that require some discussion and they are soluble and insoluble fibers. The soluble fiber dissolves well in water and converts to form a gel-like material, which is shown to lower cholesterol and glucose levels. On the other hand, insoluble fiber, which cannot be digested or dissolved promotes the movement of food through the digestive system. In addition to the support in movement of food through the digestive system, this insoluble fiber also creates a bulking effect to increase the mass of stool for more efficient excretion. 

Good sources of fiber include: 

1. Figs 
2. Apples 

III. Chia seeds

1. Avocados
2. Broccoli
3. Whole wheat pasta 

VII. Sweet potatoes

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Herbs 27

Herbs are just as important to a healthy diet as the main essential dietary nutrients required by the body to carry out biological processes. Herbs have unique properties that aid in supplemental features to improve biological processes, especially in areas where an imbalance may be found. Each type of herb has their own specific effect on biological processes.  A list of beneficial herbs and their functions are listed below. 

Turmeric – Turmeric is considered one of the most effective nutritional supplements in existence because there are many high-quality studies that show it has major benefits for the body and brain. Turmeric contains bioactive compounds with powerful medicinal properties such as curcumin.  

Curcumin– Curcumin has powerful anti-inflammatory effects on the body and is an extremely strong antioxidant. Curcumin may also help reduce the rate of aging and aid with age related chronic illnesses because of the anti-inflammatory and antioxidant effects that it exhibits. Something to note is that curcumin is poorly absorbed into the bloodstream, but black pepper will help the curcumin absorption. The absorption of curcumin should lower the risk of heart disease, as well as help prevent and treat all types of cancer. 

Dandelion tea– Dandelion tea aids in weight loss, detoxifies the body, prevents chronic diseases, builds strong bones, boosts circulation, balances blood sugar, improves digestion, reduces inflammation, prevents UTIs, and improves overall health. 

Stinging nettle root– Stinging nettle root is a perennial flowering plant that has been used medicinally for thousands of years. It’s best recognized due to the stinging like reaction that occurs when the skin encounters the fine stinging trichome hairs, which are located on the leaves and stem. When processed and used medicinally, stinging nettle provides a plethora of health benefits, making it a valuable herb to introduce into a natural method of internal healing. These healing benefits include helping with osteoarthritis and joint pain, histamine production, control of blood loss during surgeries, and even regulation of skin ailments like eczema.

Cinnamon – Cinnamon consists of high levels of antioxidant value and it has been shown to reduce inflammation, lower blood sugar and blood triglyceride levels. It has also been used to alleviate nausea, increase sensitivity to insulin, and aid in fat burning for targeted weight loss. Uniquely, cinnamon presents antimicrobial properties for the body which could help extend the shelf life of food. 

Basil– Basil has anti-inflammatory and antiviral properties and can also help prevent joint like aliments like osteoarthritis. It has been used as a supplement for digestive disorders and is currently being studied for cancer fighting properties.

Arrowroot – Arrowroot is soothing and highly digestible making it a wonderful addition to incorporate into a digestive support regimen.  

Garlic– Garlic is important to eat daily and is directly linked to helping prevent heart disease, stroke, cancer, and various types of infections. It also helps with high blood pressure by regulating dilation, and supports the immune systems to fight colds, infections, hair loss, and has even been shown to improve dementia.

Dill weed seed– Dill has antibacterial properties which supports the immune system, but more specifically it supports stomach pain symptoms. This can provide some explanation to the cravings that pregnant women experience when they crave pickles, essentially what they are experiencing is some stomach pain. It contains a variety of nutrients but loses most of them when it is heated to temperatures that are too high, so it is recommended to use dill in uncooked or low heat recipes. 

Cayenne– Cayenne has many health benefits that improves the body absorption of other nutrients in foods that are eaten. It has also been shown to increase blood circulation and reduce the risk of heart problems by providing this circulation support.

Mint– Mint has been used for many years, traditionally it is used to calm digestive troubles and alleviate nausea symptoms. 

Oregano– Oregano can provide antiviral, antibacterial, anticancer and antibiotic like effects for the body. It is tremendously high in antioxidants and has demonstrated antimicrobial properties against foodborne pathogens like listeria, which have grave consequences if one falls ill from infection. The oil it produces along with the leaves are used medicinally in the treatment of coughs, fever, congestion, body aches, and general illness. The combination of oregano with basil, garlic, marjoram, thyme and rosemary, creates a potent antiviral, anti-bacterial, antimicrobial and cancer fighting blend.

Cumin– Cumin promotes and regulates digestion, boosts immunity, provides iron, boosts immunity, controls asthma, aids in healing bronchitis, promotes better sleep, reduces the chance of acquiring diabetes, lowers cholesterol, prevents anemia, treats boils, fights the common cold, treats diarrhea, increases lactation,  and it even has the potential to improve one’s memory.  

Rosemary– Rosemary contains a valuable antioxidant carnosol, carnosol shows to have benefits in cancer treatment plans, and fortifies healthy digestion and cholesterol maintenance. It has a pine and lemon scent which is a nice organic way of adding scent to a homemade soap. This provides support with slowing down the ageing process by rejuvenating small blood vessels to increase cellular regeneration and reproduction.

Fennel– Fennel has many different beneficial properties that help the body maintain balance like aiding in digestion, reducing water retention, lowering obesity, protecting against cancers, relieving mensuration troubles, treating respiratory illnesses, preventing cardiac disease, promotion of eye health, improves memory, and brain function. 

Ginger– Ginger is another treatment for nausea, morning sickness, muscle pain, and helps with osteoarthritis by releasing anti-inflammatory effects throughout the body. 

Chamomile – Chamomile has some great benefits for stomach cramps, insomnia, migraine treatment, IBS, menstrual cramps, allergies, and rashes. It also helps heal stomach ulcers, skin inflammation, dark circles, diabetes, and could be applied as a skin moisturizer for homemade creams. 

Aloe Vera- Aloe Vera is packed with vitamins and minerals and it’s high in amino acids and fatty acids, which provide strong support for digestion and detoxification. It also helps keep the body more alkaline, which boosts immune health, skin cell regeneration, anti-microbial care, and antifungal treatment. 

Dr. Haque’s Nutrional Tips to Natural Alternatives to Blood Thinners and Maintaining a Healthy Lifestyle

Feeling good is often a result of taking care of our bodies, and one way to do that is by being mindful of what we consume. For instance, if eating meat makes you feel bad, it might be beneficial to give your body a break from it. This allows your body time to recover and feel right again.

Blood Thinners and Natural Alternatives

A common concern among many is how to get off blood thinners. While it’s crucial to consult with a healthcare professional before making any changes to your medication regimen, it’s also worth exploring natural alternatives. For example, aspirin is a well-known blood thinner, but did you know that feverfew is also a good alternative?

However, the question remains: Is it possible to get off blood thinners? This is a curiosity shared by many, and while the answer depends on individual health conditions, it’s certainly an area worth investigating.

Importance of Hydration and Minerals

Hydration plays a vital role in our overall health. However, simply drinking lots of water may not be as beneficial if your body lacks essential minerals. Therefore, before you hydrate, consider adding some kind of salt to your water. This can help alkalize your body.

Herbal Remedies

In addition to hydration and minerals, incorporating herbal remedies into your routine can also be beneficial. For instance, ginger and turmeric are known for their medicinal properties. Garlic is also a natural blood thinner.

Black seed oil or black cumin oil, as well as raw black seeds chewed and eaten, can act as blood thinners. Consuming raw vegetable juice or your favorite raw salad in juice format can both help alkalize your blood and keep it clean in the long run.

Digestive Health

Maintaining a healthy digestive tract is crucial for overall health and can also benefit your blood. Staying hydrated is key here too.

In the future, we’ll delve deeper into these topics with more detailed discussions. We hope this information has been helpful and we look forward to answering more of your great questions in the future.

The Essential Nutrients for Children’s Success

As a doctor, I often encounter misconceptions about nutrition, particularly when it comes to children’s diets. Today, I want to address these misconceptions and shed light on the essential nutrients that children need to be successful and have smart brains.

The Rise of ADHD and Autism

In my time at school, ADHD was barely noticeable. Now, it’s a common thing. Attention deficiency is pretty normal, and people take it very lightly. Similarly, autism was once a rarity, but now it’s everywhere. These changes are alarming and warrant our attention.

Essential Nutrients for Children

According to science, the human body needs the same types of food regardless of age or occupation. These include micronutrients, vitamins, minerals, water, protein, fat, and carbohydrates.

For children between five to ten years old, they need about three to five grams of protein. As they get older and become teenagers, they need more – about fifteen to two thousand calories depending on their activity level and age.

In terms of micronutrients, there are lots of minerals and vitamins that are essential for children’s growth and development. However, with kids eating foods like french fries, chicken fries, and bread, where do they get their micronutrients from?

They need to consume fruits and vegetables. Some of these need to be raw because vitamin C exists only in raw vegetables or fruits. Vitamin C is essential; it’s water-soluble and gets excreted every day. So they need to consume it every day to maintain good health.

Other vitamins can be found in all types of plants as well as other sources like seeds, beans, fish, and meat. They can choose lean meats or free-range meats which are healthier options. They also need to consume wild-caught fish because farmed fish often contain a lot of antibiotics.

As such, it’s essential for children to consume a balanced diet rich in essential nutrients to ensure their success and maintain their health. By doing so, we can help them grow into healthy adults and reduce the prevalence of conditions like ADHD and autism.

Dr. Haque’s Optimum Diet for Children

I want to talk about the optimum diet for children. As a doctor, I often encounter misconceptions about nutrition, particularly when it comes to children’s diets. Here, I aim to provide some guidelines on what I believe is the best diet for children.

Breakfast

For breakfast, I recommend a simple meal like fruits and honey. This provides children with essential nutrients and keeps them hydrated. It’s important for children to have a substantial breakfast as it sets them up for a good day at school. The breakfast could include eggs, fruits, avocados, and even some Indian or Chinese sugar. They can also have egg cheese butter and homemade gluten-free chicken. All kinds of cookies are fine as long as they are not made from wheat.

Lunch

When it comes to lunch, children should have some kind of raw vegetable and cooked vegetable. The raw vegetables and cooked vegetables provide a lot of fiber and nutrients become more absorbable when they’re cooked. If you include carbohydrates in their lunch, make sure it’s carbohydrate-free. It could be rice, quinoa, millet, buckwheat with potato, simple red mayo or white potato but not wheat or white rice.

Dinner

For dinner, naturally grown chicken and raw milk can be included in their diet. Children could have some cooked vegetables. In one meal out of lunch and dinner, they can have vegetables. The other meal doesn’t necessarily need to include raw vegetables because they don’t need too much micronutrient but they need it every day. So in the dinner, they can either have raw or cooked vegetables and get healthy fat protein.

When you process or pasteurize the milk, it becomes like a bunch of indigestion because it depletes all kinds of enzymes that are supposed to be included in our bodies to aid our digestion. So milk has to be more eaten. You can warm it up; it’s not a problem but the way the pasteurization is done at very high temperatures for a long time kills all 20,000 enzymes in the milk making it dead like a dead glue.

They can also have cheese, butter, ghee and of course avocado which is a very good fat.

Cooking with Healthy Oils

When cooking, it’s important to use healthy oils like coconut oil or mustard oil instead of processed oils. Coconut oil is saturated and you can cook with it all day without it breaking down, so it’s good to cook with.

Involving Kids in Meal Preparation

One practice that parents should adopt is involving kids in meal preparation. We need to eat together with the kids, shop together, cook together, and eat together. Kids learn how to cook from me. I grow vegetables with the kids and they know how to grow them. When they go shopping, they go with me. When they cook, they cook with me. When they eat, they eat with me.

Teaching Kids About Food

A lot of kids think that chicken comes from the refrigerator. We need to teach them how the fruit is grown and how the chicken is grown so that they understand the value of it.

Encouraging Kids to Eat Healthily

We shouldn’t fight with kids about eating. If we do battle, it’s not going to work. Instead, we need to get them involved and show them the value of eating healthily.

Prayer Before Meals

Prayer before meals is very important. Every faith has a prayer system. Prayer is so powerful for the body and for the food because it secretes the proper enzymes and digestive juices in the body and mouth gets ready to absorb that food.

Being a Role Model

The last piece of advice I have is for parents to be role models for their children. If parents don’t eat healthily or sleep on time, children will follow their example.

It’s essential for children to consume a balanced diet that includes natural foods and for parents to be role models for their children, and to provide children with a balanced diet that includes natural foods. By doing so, we can ensure that our children grow into healthy adults.

Nurturing Healthy Children: A Holistic Approach

The Power of Blessing Food

One fascinating study shows that blessing water or sending it love can change its properties, making it ‘sweet’. This is something we can all do to help heal ourselves. By blessing our food and water, we imbue them with positive energy, which can have beneficial effects on our health.

Dealing with Picky Eaters

Dealing with picky eaters can be challenging. The key is education. We need to teach children what is good food and what is not. Sometimes, picky eating can be a sign of digestive issues. If the intestine is not clean enough to digest food properly, even protein won’t be beneficial. In such cases, it’s crucial to fix their health so they can feel hungry and enjoy a variety of foods.

Cooking together with children can also help. It allows them to see the differences in foods and understand the importance of a balanced diet. Remember, it’s okay for them to eat their favorite foods once in a while, but not as a regular meal.

The Importance of Learning About Food

In our education system, children learn about science, technology, society, history, geography, math, and more. However, they often don’t learn one of the most important things for their life – understanding food. This needs to be taken care of. Children should learn about where their food comes from and why certain foods are healthier than others.

Recommendations for Children’s Lifestyles

In addition to having a good diet and regular exercise, there are other things I recommend for children’s lifestyles. One major issue today is that children are becoming overly dependent on tablets and other devices for entertainment.

Children need to go out and play. They need to get introduced to nature. Playing outdoors not only provides physical exercise but also helps children connect with nature and understand the world around them. Nurturing healthy children requires a holistic approach that includes a balanced diet, regular exercise, education about food, and encouraging outdoor activities.

Fitness and Sports

Fitness is an important aspect of a child’s life. Engaging in sports not only makes them physically strong but also emotionally resilient. Parents should encourage their children to participate in sports and should involve themselves as much as possible.

Emotional Support

In this era of technology, we often forget to provide emotional support to our children. They grow up in a different culture and generation, and their mindset, demands, and feelings might be different from ours. We need to respect their feelings and provide them with the necessary emotional support.

Spirituality

Children need to learn about their origin. We need to teach them that we were created by God and that everything we have is a sustenance from God. Nothing comes from nowhere. Without this knowledge, they might become hopeless individuals who don’t know their life strategy or goal. We need to live in this world for a purpose, to achieve some goal, to serve others. We are human beings who need to help each other make the world better.

Faith

Regardless of our faith, we all believe in a higher power – God. This belief is very important to teach our children. It doesn’t matter what faith we are; we all are one in faith. We all believe in a higher power – God. This belief will lead us towards a much more peaceful world one day. Nurturing healthy children requires a holistic approach that includes a balanced diet, regular exercise, emotional support, spirituality, and faith.

Addressing Health Concerns: A Holistic Approach

I want to address some common health concerns and provide some holistic recommendations.

Supplements for Overall Health

For overall health, I recommend a regular intake of immune support supplements, Vitamin D, digestive support supplements, and probiotics. If someone has specific issues like weakness or liver problems, additional supplements might be necessary.

Dealing with Constipation in Children

Constipation in children can be a challenging issue. If a child has been suffering from constipation for a long time, it might be beneficial to try probiotics or digestive enzymes. Another potential remedy could be apple cider vinegar before meals. A tablespoon of apple cider vinegar in water can aid digestion.

However, it’s important to remember that each child is unique and what works for one might not work for another. Therefore, it’s crucial to monitor the child’s diet and hydration levels closely.

Homeopathic Medicine for Allergies

Homeopathic medicine can work very well for kids with allergies. Remedies like Nux Vomica and Sulfur are just a few examples that could match well with the child’s symptoms. However, it’s always recommended to consult with a healthcare professional before starting any new treatment.

Education on Health Topics

As a doctor, I believe in the power of education. Understanding health topics like cholesterol can empower individuals to make informed decisions about their health. Therefore, I aim to provide educational content on various health topics. Addressing health concerns requires a holistic approach that includes a balanced diet, regular exercise, emotional support, spirituality, and faith.

Addressing Digestive Issues in Children and Adults: A Holistic Approach

I want to address some common digestive issues in children and adults and provide some holistic recommendations.

Colon Cleanses for Children

Colon cleanses can be beneficial for children experiencing digestive issues. One method I recommend is hydrotherapy, which involves cleaning the colon a couple of times a month. Additionally, providing children with digestive enzymes like protease and peptides can aid digestion and elimination. For children with allergies, natural homeopathic remedies like Nux Vomica and Sulfur can be very effective.

Reflexology for Digestive Issues

Reflexology, a practice that involves applying pressure to specific points on the feet, can also help with digestive and colon issues. Working on the inside of the foot, which corresponds to the colon, can help relieve constipation and other digestive issues.

Olive Oil in Cooking

Olive oil is unsaturated, meaning it breaks down when heated. Therefore, it’s best to add olive oil to food after cooking or use oils that are safe for cooking, such as mustard oil or coconut oil. These oils are whole oils, not processed ones, and coconut oil is fully saturated, so it doesn’t break down when heated.

Treating Peptic Ulcers

Peptic ulcers, often caused by long-term use of aspirin, can lead to intestinal bleeding. To naturally treat peptic ulcers, one approach is fasting. By not eating between two meals, you give your body a chance to heal the bleeding and infected areas. However, it’s important to ensure that when you do eat, you’re consuming foods that are good for you and won’t cause discomfort in your digestive tract.

In conclusion, addressing digestive issues requires a holistic approach that includes a balanced diet, regular exercise, emotional support, spirituality, and faith.

Optimum Lifestyle for Seniors: A Holistic Approach

I want to talk about the optimum lifestyle for seniors, especially in the context of the ongoing pandemic. As a doctor, I often encounter misconceptions about nutrition and lifestyle, particularly when it comes to seniors. Here, I aim to provide some guidelines on what I believe is the best lifestyle for seniors.

Importance of Fresh Air

The number one cause of death among seniors is respiratory issues. This is often because they don’t get enough fresh air. Seniors need to go out and get fresh air to alkalize their bodies. This can prevent them from succumbing to heart and respiratory issues.

Hydration and Nutrition

Seniors often don’t hydrate their bodies enough. When they don’t hydrate their bodies, they become dehydrated and acidic. They need to drink enough water and consume a certain type of food. When they have a disease or are cut down, they need to control their food intake. They should consume a lot of plant-based food so that their digestion and elimination work well.

As they get older, they need to cut down on carbohydrates because they might develop insulin resistance, diabetes, and other digestion problems.

Sunlight and Exercise

Seniors need to go out in the sunlight to improve their vitamin E levels because vitamin D supplements are not going to be enough all the time. They also need to exercise as much as they can.

Rest and Sleep

Nowadays, I see that seniors don’t rest up; they’re not feeling too sleepy because they’re busy with other stuff. They need to sleep more than adults because they’re more tired.

Emotional Stability

When seniors get older, many get bored and become emotionally unstable. They talk wrong, think wrong, and act wrong. So all people who are responsible for them need to be patient with their mistakes and respect them.

Spiritual Practice

Seniors need to use mutual spiritual practice. They need to go to their churches, mosques, synagogues, or whatever places of worship they go to make them emotionally stable.

In conclusion, nurturing healthy seniors requires a holistic approach that includes fresh air, hydration, nutrition, sunlight, exercise, rest, sleep, emotional stability, and spiritual practice.

Conclusion

Both conventional nutrition guidelines and evidence-based nutrition aim to promote health through diet. However, they differ in their approach. Conventional guidelines offer broad recommendations applicable to populations while evidence-based nutrition emphasizes individualized advice based on scientific research. Understanding both approaches can help individuals make informed decisions about their diet. Incorporating essential macronutrients and micronutrients into one’s diet is crucial for maintaining optimal health.

Patient Testimonials

Saif Mojumder, a patient who had been suffering from high triglyceride levels and gastric problems for over 20 years, shares his transformative journey towards health under the guidance of Dr. Haque. Saif’s triglyceride levels were alarmingly high, over 1000, and he was plagued by gastric problems that caused chest pain and heartburn. For two decades, he took two gastric medicines daily, which led to growing frustration and a desire for a solution that didn’t involve medication.

Upon discovering Dr. Haque, Saif decided to consult him. Dr. Haque provided Saif with a non-medicinal treatment plan, which Saif followed diligently. The results were remarkable. For the past six months, Saif hasn’t taken a single medicine for his gastric issues, and his triglyceride levels have normalized.

Saif’s story is a testament to the effectiveness of Dr. Haque’s treatment approach and the power of non-medicinal therapies. His experience serves as an inspiration for patients seeking alternative treatments and underscores the importance of exploring different approaches to health care. Saif’s journey highlights the transformative power of professional medical guidance and the potential for patients to regain control of their health. His gratitude towards Dr. Haque speaks volumes about the impact of the doctor’s help on his life.

He wrote:

“I had over 1000 high tryglyceride TG and suffered over 20 years for gastric problems, which cause chest pain and heartburn. Every day, I took two gastric medicines last 20 years. I was getting very annoyed while taking medicine and wondering if there was anything without the medicine. At that time I found Dr. Haque and I took his appointment. He provides me some non-medicine treatment. I followed his advice line by line. Last six months, I didn’t take any single medicine for my gastric and my TG level is now completely normal. Now I’m completely got relief from gastric. Thanks, Dr. Haque again for your help.”

• Saif Mojumder, Patient

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