How much water should you drink in a day?
How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.
What about the advice to drink eight glasses a day?
Everyone has heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s about 1.9 liters, which isn’t that different from the Institute of Medicine recommendations. Although the “8 by 8″ rule isn’t supported by hard evidence, it remains popular because it’s easy to remember. Just keep in mind that the rule should be reframed as: “Drink at least eight 8-ounce glasses of fluid a day,” because all fluids count toward the daily total.
Protein Rich Fruits and Vegetables
Protein-Rich Fruits
Fruit is often not thought of as a source of protein, but some varieties are surprisingly good sources. For example, a cup of dried apricots contains 5 g of protein, whereas the equal measure of dried prunes contains 4.5 g. One cup of cherries contain 3 g, a banana has 2.5 g, a papaya, 2.3 g and a kiwi has 2.1 g. Avocado is often misclassified as a vegetable, but it is a very protein-rich fruit containing about 4.5 g of protein per cup. Coconut is also a fruit and the average sized fruit contains about 2 g. Other fruits considered decent sources of protein include dates, watermelon, peaches and tomatoes.
Protein-Rich Vegetables
The protein content of vegetables often pales in comparison to that of beef, fish or eggs, but many vegetables contain some protein and a few are considered very good sources. For example, a cup of packed spinach contains 5 g of protein, whereas the same size serving of asparagus contains 4.2 g, broccoli has 4 g, cauliflower has 3.8 g, a potato with skin has 3.8 g and a cup of celery has 1.5 g. Other decent sources of vegetable protein include kale, celery and carrots. An advantage of plant protein over animal protein is that it is low in fat content and high in dietary fiber, which can reduce the risks of heart attacks and atherosclerosis.
Legumes
Legumes can be considered plants, vegetable matter and even dried fruits of specific plants. They are often generically called peas, nuts and beans. In general, legumes are the best source of non-animal based protein. Legumes contain relatively low amounts of the essential amino acid methionine, but are rich in lysine. So some vegetarians compensate by mixing legumes with grains, which are high in methionine and low in lysine. A good example of this is native Indians eating beans with corn tortillas, or the Japanese eating tofu with rice. Protein-rich legumes include soybeans, which contain 29 g of protein per cup, while lentils contain 18 g, black beans 15 g, chickpeas 12 g and green peas 9 g. Other good sources of protein include quinoa, alfalfa, clover, carob, Brazil nuts, almonds and peanuts.
Source: http://www.livestrong.com/article/394772-protein-rich-fruits-vegetables/
The importance of omega-3 fatty acids
Omega-3 fatty acids are essential nutrients for health. We need omega-3 fatty acids for numerous body functions, such as building cell membranes in the brain, and since our bodies cannot make omega-3 fats, we must get them through food. Omega-3 fatty acids are also associated with many health benefits, including protection against heart disease and possibly stroke. New studies are identifying potential benefits for a wide range of conditions including cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis.
There are two major types of omega-3 fatty acids in our diets: One type is alpha-linolenic acid (ALA), which is found in some vegetable oils, such as soybean, rapeseed (canola), and flaxseed, and in walnuts. ALA is also found in some green vegetables, such as Brussels sprouts, kale, spinach, and salad greens. The other type, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), is found in fatty fish. The body partially converts ALA to EPA and DHA.
We do not know whether vegetable or fish omega-3 fatty acids are equally beneficial, although both seem to be beneficial. Unfortunately, most Americans do not get enough of either type. For good health, you should aim to get at least one rich source of omega-3 fatty acids in your diet every day. This could be through a serving of fatty fish (such as salmon), a tablespoon of canola or soybean oil in salad dressing or in cooking, or a handful of walnuts or ground flaxseed mixed into your morning oatmeal.
Source: http://www.hsph.harvard.edu/nutritionsource/questions/omega-3/index.html
