Sunday, December 4, 2011

Eating food rich in vitamins and minerals may impact perceived hunger levels

The importance of eating a high-quality, healthy, nutrient dense diet when trying to lose weight or restrict calorie intakes. Now new research (1) has established that eating this type of nutrient dense diet, full of vitamins and minerals (micronutrients) is going to influence hunger and satiety.

The research (1) was placed in order to analyse the alterations in experience and perception of hunger pre and post individuals changed using their usual diet to some high nutrient density diet.

The research is important since hunger may cause people to overeat and consume more calories than their health require, hence resulting in overweight and obesity with time.

The research involved over 700 participants who had changed their dietary habits from the low micronutrient diet i.e. one which was Food in vitamins and minerals, to some high micronutrient diet. Participants completed market research rating various size of hunger (physical symptoms, emotional symptoms, and placement) when on the previous usual diet versus our prime micronutrient density diet. Highly significant differences put together between the two diets with regards to all emotional and physical symptoms along with the location of hunger (1). Hunger wasn't an unpleasant experience during the high nutrient density diet, was well tolerated and occurred with less frequency even if meals were skipped. Nearly 80% of respondents reported their experience of hunger had changed since starting our prime nutrient density diet, with 51% reporting a dramatic or complete alternation in their connection with hunger.

"A high micronutrient density diet mitigates the unpleasant facets of the experience of hunger though it may be lower in calories. Hunger is among the major impediments to successful weight loss. Our findings claim that it is not this is the caloric content, but more to the point, the micronutrient density of the diet that influences the expertise of hunger. It would appear that a high nutrient density diet, after a preliminary phase of adjustment where a person experiences "toxic hunger" because of withdrawal from pro-inflammatory foods, can lead to a sustainable eating pattern leading to weight loss and improved health. A higher nutrient density diet provides benefits for long-term health in addition to weight loss. Because our findings have important implications within the global effort to manage rates of obesity and related chronic diseases, further research is needed to confirm these preliminary results".

Satiety and hunger are relying on many different factors. In relation to nutrition and satiety I've previously written about the result of fibre, prebiotics, probiotics, cinnamon, omega-3 fatty acids and low GI foods as well as their impact on satiety.

The nutrient excellence of the food we eat is essential since a top quality diet will give you the vitamins, minerals and phytonutrients (bioactive plant nutrients) which are essential for our overall health and wellbeing. Minerals and vitamins are essential for that efficient functioning from the body, such as the brain. Eating enough vegetables, fruits, beans/pulses, wholegrains, unprocessed meats/fish, seeds and nuts is a good method to ensure adequate intakes of minerals and vitamins. These kinds of foods are nutrient dense.

Supplements will not be considered as an alternative choice to a healthy diet, if however you are not regularly consuming vegetables, fruits along with other nutrient dense foods you might like to check with your physician about the suitability of the daily multi-vitamin and mineral supplement food, along with an omega-3 fatty acid supplement, to maintain any shortfalls.
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