Healthy Eating

Eating healthy is a promise we hear from our elders all the time. So why should we eat healthy? Why do our elders always tell us to eat healthy? The better the fuel of a car, the better the ride. Likewise, the better food we fill our body with, the better we can continue our life journey. If we pay attention to what we eat, most of the time, on the chips, chocolate or cola packages that we read the ingredients part of, many things we understand but do not know what they really are. No matter how comforting the 'No Trans Fats' article may give us, the subject of what other things are in it can confuse us. For example, we may see citric acid in fruit juices. Well, let's take a look at the things we don't know what it is:

Citric acid is naturally found in citrus fruits, especially lemons and limes. It's actually citric acid that gives them their sour taste. This substance was first found by a chief Swedish researcher and is derived from lemon juice. They are odorless and colorless. Because of its acidic and sour taste, it is used in soft drinks and candies to extend shelf life and as a flavoring. It is also used as a disinfectant against bacteria and viruses. The citric acid we encounter in the components of the junk foods we mentioned is different from the ones found naturally in citrus fruits. The reason for this is that the cost of producing this additive from citrus fruits is very high and the demand is high. The citric acid produced is determined to be generally safe by the FDA. However, no studies have been conducted on its harm when consumed in large amounts for a long time. However, it has been reported to cause allergic reactions and diseases. In the reports, it has been noted that it causes edema, calcification and joint pain, muscle and stomach pain. Therefore, it was requested to carry out more studies on these artificial forms.

Monosodium glutamate (MSG), found in chips, is a frequently used flavor enhancer. MSG strengthens the taste of food by stimulating the nerves responsible for taste. One of the reasons for its use as an additive is that it dissolves faster and better than glutamic acid in the additive. Thanks to such features, it can be said that it makes it commercially popular and useful. MSG, which is the most known and used in the world, adds a different taste to food, called umami. Scientifically, this taste is known as the fifth taste next to bitter, sweet, sour and salty. When MSG enters our body, it dissociates into ions on the first pass through the digestive tract. Most of it is absorbed from the intestinal lumen. Our body metabolizes the naturally occurring glutamate in the same way as the glutamate found in MSG. For example, our body cannot distinguish between natural glutamate in tomatoes and MSG added to tomato sauce. Monosodium glutamate (MSG) is a food additive that is legal to use under the US, EU and Turkish flags. It is derived from molasses* through bacterial fermentation and is also produced from vegetable proteins such as gluten or soy protein. The substance is not recommended for use in food products prepared for babies under twelve weeks. It has been determined as harmless for most people as a result of research by the FDA. However, it has been stated that side effects can be seen in people with certain diseases such as migraine, asthma and epilepsy. After MSG is taken into the body, it causes effects known as Chinese Restaurant syndrome. This substance, which is used extensively in Chinese restaurants to increase the flavor, has been observed to cause bad effects such as chest pain, headache, facial flushing, shortness of breath, sweating and edema in some people. That's why it's known as the Chinese Restaurant syndrome. Beyond such side effects, some studies have shown that people who want to eat more and more often, and accordingly, eat foods containing MSG in the future, increase the possibility of certain diseases such as obesity, diabetes and Alzheimer's. In short, the toxic effects of flavor enhancer monosodium glutamate on different organs and systems have been observed as a result of research. In addition to all these, it has been determined that organics with antioxidant properties such as vitamin C and vitamin E can reduce or even eliminate the negative effect of MSG.

Now, at least, we have come to a level that is more knowledgeable and able to control what we eat better. If we get back to our topic, 'What should we do to eat healthy?' We are faced with the question. For this reason, making the substances we will list into a habit can be one of the important steps for our healthy eating.

• Consume fresh vegetables and fruits at every meal.
• Consume whole grain cereal products.
• Prefer fibrous foods.
• Choose healthy fats.
• Consume less sugar and sugary foods.
• Use less salt.
• Try to get protein from different sources.
• Eat a diet rich in calcium.
• Balance your diet with physical activity.

Of course, you can be annoyed with us because we say all this at once or because we don't say it the way you want. But you can try to make it a habit one by one by ordering it from easy to difficult for you in your own style. In the meantime, it will be very beneficial for you to give importance not to miss doing sports. Especially if you work hard and get stuck in one place for some moments, you can do sports, but without tiring yourself too much because you may need to complete your other tasks with the remaining energy, you can send more oxygen to your brain and continue your work with a more open mind in this sense. All of these suggestions are valuable advice that will help you not only to follow a healthy diet or to fit your fatty body, but also to lead your life in a certain order and to lead a quality life.