1. Antioxidants

Antioxidants are substances that neutralize free radicals, and unstable molecules that can damage cells. Getting enough antioxidants is especially important as we age.

Foods with high amounts of vitamins A, C, and E or beta carotene, selenium, and lycopene are especially rich in antioxidants.

2. Bioflavonoids

Bioflavonoids are what make some fruits and vegetables so brightly colored. Also found in red wine. These are a special class of antioxidants, necessary for vitamin C absorption.

They have anti-inflammatory properties and can also strengthen blood vessels.

3. Omega 3 and Omega 6 Fatty Acids

Two types of essential oils are found in fatty fish, eggs, walnuts, and some oils. These can protect against heart disease by lowering triglycerides in blood vessels and improving brain function and mental health.

4. Probiotics

Microorganisms that improve and benefit your GI tract.

They aid in balancing the flora found in your digestive system. Make it easier to absorb nutrients, while also decreasing the number of bad bacteria.

5. Prebiotics

These also help balance the flora in the GI tract. Also, increase calcium absorption. They are found in whole grains, bananas, honey, onion, and artichokes.

7. How the wrong diet can hurt your health?

The wrong diet can lead to several issues which may include;

• Heart Diseases
• Diabetes
• High Blood Pressure
• High Cholesterol Levels (HDL is bad)
• Osteoporosis - one should include calcium-filled food like milk or supplements.
• Cancer can also cause unhealthy people as there are more free radicals in the body.

8. What is a Calorie?

A calorie is the energy needed to raise the temperature of 1 liter of water by 1 degree Celsius. It helps in measuring energy.

When you eat food, you consume the energy that is stored within the food. Energy can be stored for later use (as glycogen or fat).

8.1 Calorie Balance

There are 3 different states of calories, which are listed below;

1. Negative Calorie Balance (Weight loss)
2. Neutral Calorie Balance (Same weight or maintenance)
3. Positive Calorie Balance (Weight gain as extra calories will get stored as fat or glycogen)

8.2 Bodyweight and Health

Calorie Intake and body weight have a 1 to 1 proportion. This means that if you are on a negative calorie balance, then you will lose weight and if you are on a positive calorie balance then you will gain weight.

Being underweight keeps humans prone to infections, fatigue, and fractures while excess body fat is harmful and can result in high blood pressure. Long-term effects will be less if one works out to lose fat and go to ideal weight.

The primary role of your diet should be body weight optimization.

9. The Twinkie Diet

The Twinkie diet was a calorie-restricted diet created by Mark Haub, a nutrition professor at Kansas State University, in 2010: 

9.1 What it involved

Eating a Hostess or Little Debbie snack cake every three hours, along with other unhealthy snacks like Doritos and Oreos 

9.2 How it worked

Reducing calorie intake from about 2,500 to 1,800 calories per day, while focusing on burning more calories than consumed 

9.3 Results

Haub lost 27 pounds in 10 weeks and also saw improvements in his cholesterol, body fat, and body mass index (BMI) 

9.4 Purpose

Haub said the diet was an experiment, not an attempt to create an optimal diet. 

The Twinkie diet made international headlines because it demonstrated that calories are the most important factor in weight loss. However, some say that any low-calorie diet will lead to weight loss, regardless of the composition of the calories.

Therefore, 

Calorie Deficit + Healthy Diet = Health