The right Nutrients your body needs. Healthy Digestion tips.

These points try to summarize the essential nutrients our Body needs.
Its taken from the Worlds Healthiest Food Website.

To understand the Digestion process I would highly recommending visiting this website if you have time.

1. Proteins

Although vegetables and grains do provide some protein, you get most of your protein from nuts, legumes, eggs, fish, meats, and dairy products.
A healthy adult is estimated to need around 40 to 65 grams of protein per day. If this is not provided in the food you eat, your body will begin to break down muscle and other tissues to obtain the amino acids it needs.

2. Fats

Not all Fats are bad as we think. Trans and Saturated fats are not good for your health.

Essential fats(like Mono and Poly Saturated ones) include an omega-6 fatty acid (linoleic acid), and an omega-3 fatty acid (linolenic acid), and are found in the highest amount in nuts (like Almonds, Walnuts), seeds(like Flax, Chia), and fish(like Wild Salmon).

3. Carbohydrates

You get most of your carbohydrates from cereals, fruits and vegetables.

4. Vitamins and Minerals

Magnesium is a mineral of tremendous importance for bone health, energy production, and overall healthy functioning throughout the body since it activates more than 300 cellular enzymes.
Magnesium is found at highest levels in whole foods such as grains but is often removed during processing. Whole grain bread and cereals will have a much higher amount of magnesium than white bread, which is made from refined flour.

For Healthy Digestion

1. Chew Thoroughly

When a meal is not well chewed, the food fragments are too big. Since the digestive enzymes can only work on the surface of the food fragments, inadequate chewing results in incomplete digestion. This means not only nutrients being left in the food and unabsorbed, but also extra food for bacteria in the colon. This extra bacterial food results in bacterial overgrowth, gas and symptoms of indigestion.

2. Beginning a meal with fresh fruits or salad can provide support for healthy digestion.

3. Avoid Food Allergens.

4. Eliminating foods to which you are intolerant or allergic can help provide a healing environment in the small intestine.
Glutathione, a small peptide found in the highest concentrations in fresh vegetables, fruits, and lean meats is also beneficial to the small intestine, since it can directly act as an antioxidant in the intestinal tract and help decrease damaging molecules that may be produced during inflammation. Vitamin C, from citrus fruits, and vitamin E, found in whole grain cereals and nut oils, are important antioxidants for the small intestine and work with glutathione to support intestinal healing.

5. Foods that will supply probiotic bacteria include some yogurts. Foods that will nourish probiotic bacteria include foods that contain soy fiber, inulin (from chicory or Jerusalem artichoke), and rice fiber.

6. Provide for healthy intestinal transit. The movement of the food, or chyme, through the digestive tract is very important.
Fiber, in general, supports overall transit of the chyme and healthy elimination. Some fibers, like those found in rye, wheat and flax, also can bind to environmental toxins, such as pesticides, and carry them through the digestive tract for direct elimination, decreasing the amount that is absorbed into your body.

7. Foods with a calming effect include herb teas, like chamomile. Alcohol, caffeine, and refined carbohydrates, like table sugar, should be avoided. Eating meals at regular times and in a relaxed environment can also help decrease stress.