Introduction: What is Clean Eating?

Clean eating is more than just a diet—it’s a lifestyle that focuses on consuming whole, minimally processed foods. By avoiding artificial additives, refined sugars, and unhealthy fats, you nourish your body with the essential nutrients it needs to function optimally.

But what makes clean eating so powerful? It’s the active substances found in natural foods that enhance health, boost energy, and improve overall well-being. Let’s explore these key nutrients and why they should be a part of your daily diet.

Essential Active Substances in Clean Eating

1. Antioxidants: The Body’s Defense System

Antioxidants protect the body from oxidative stress, which can lead to premature aging, inflammation, and chronic diseases.

Sources: Berries, dark chocolate, nuts, spinach, and green tea.

Dosage:

• Vitamin C: 75-90 mg per day (found in citrus fruits and bell peppers).
• Vitamin E: 15 mg per day (abundant in almonds and sunflower seeds).
• Polyphenols: 500 mg per day (available in green tea and dark chocolate).

2. Omega-3 Fatty Acids: Brain and Heart Boosters

Omega-3s are essential fats that support heart health, brain function, and reduce inflammation.

Sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts, and chia seeds.

Dosage:

• EPA & DHA (from fish oil): 250-500 mg per day.
• ALA (from plants): 1.1-1.6 g per day.

3. Fiber: Gut Health & Digestion

Fiber keeps digestion smooth, helps control blood sugar levels, and supports weight management.

Sources: Whole grains, legumes, fruits, and vegetables.

Dosage:

• Men: 38 g per day.
• Women: 25 g per day.

4. Probiotics: The Friendly Bacteria

Probiotics support gut health, boost immunity, and improve digestion by maintaining a healthy microbiome.

Sources: Yogurt, kefir, sauerkraut, and miso.

Dosage:

• Lactobacillus and Bifidobacterium strains: 1-10 billion CFUs per day.

5. Protein: Building Block of Life

Protein is essential for muscle growth, tissue repair, and enzyme production.

Sources: Lean meats, eggs, legumes, nuts, and tofu.

Dosage:

• General requirement: 0.8 g per kg of body weight per day.
• For active individuals: 1.2-2.0 g per kg per day.

6. Magnesium: The Relaxation Mineral

Magnesium supports muscle function, heart health, and stress reduction.

Sources: Pumpkin seeds, dark leafy greens, and almonds.

Dosage:

• Men: 400-420 mg per day.
• Women: 310-320 mg per day.

7. Iron: Energy & Oxygen Transport

Iron plays a key role in oxygen transport and energy production.

Sources: Red meat, lentils, spinach, and quinoa.

Dosage:

• Men: 8 mg per day.
• Women: 18 mg per day.

Why You Should Start Clean Eating Today

Clean eating isn’t about deprivation—it’s about making better choices. By incorporating these powerful nutrients into your daily routine, you’ll experience more energy, improved digestion, better mental clarity, and overall well-being.

If you’re ready to transform your health, start by adding more whole, nutrient-dense foods to your plate. Your body will thank you!

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