Nutrition is important in maintaining our health throughout our life. The meals we eat give the nutrients that our bodies require on a daily basis. A poor diet has been shown in studies to raise the risk of heart disease, cancer, cognitive decline, and depression; concentrating on a balanced nutrient-dense diet can help individuals prevent health concerns later in life.
Let’s see what makes up a good diet and why it’s so crucial for your overall health.
What Exactly Is Nutrition?
Nutrition is defined by the Collins dictionary as “the process of bringing food into the body and absorbing the nutrients in those foods.”
To put it simply, humans require nutrients from food in order to exist and thrive. Food is meant to be enjoyed, but it is about more than just taste and pleasure. Food feeds our bodies with the nutrients they require for all they accomplish. This includes digestion, breathing, thinking, and giving energy for every movement.
Nutrition can be thought of as a three-part process:
- Part One: We consume foods and beverages.
- Part Two: Digestion breaks down foods and liquids into nutrients such as vitamins and minerals.
- Part Three: Nutrients flow through the bloodstream to various regions of the body, where they are required for various activities such as muscle, hormone, and bone health.
Understanding the Nutritional Components
The food we eat contains nutrients that our bodies require on a regular basis. Here’s how food’s essential components affect our overall health.
Macronutrients
The word macro means “large.” Macronutrients are needed in large quantities because they provide energy (calories) to the organism as well as many other important functions:
Carbohydrates
Carbohydrates include starch, sugars, and fiber. Starch and sugar combine to form glucose, the primary source of energy for your body’s cells, tissues, and organs. Fiber does not degrade into glucose. Fiber, on the other hand, aids in the prevention of constipation, promotes fullness, and may help decrease cholesterol and blood sugar levels.
Fats
Fats offer energy and aid with vitamin absorption. They also cushion and protect organs, keep the body warm, and aid in the production of hormones. Whenever possible, choose unsaturated fat over saturated or trans-fat.
Protein
Proteins are required by our bodies for every cell as well as the maintenance of bones, muscles, and skin.
Creating balanced meals can help you receive enough macronutrients. Take up half of your plate with vegetables and fruit (carbs and fiber), a quarter with whole grains (carbs, fiber, and protein), and the rest with protein-rich foods like beans, dairy, tofu, chicken, fish, eggs, or pork (protein and fats). Choose foods high in healthful fats, such as olive oil, almonds, and seeds.
The amount of individual macronutrients that you require (protein, carbohydrates and fat) is determined by your age, gender, medical conditions, degree of exercise, and dietary goals. Work with a certified dietitian to determine your personal nutrition objectives.
Micronutrients
Micro is an abbreviation for small. Micronutrients, such as vitamins and minerals, are nutrients that we require in smaller amounts.
Vitamins We require 13 key vitamins from food and beverages: vitamins A, C, D, E, K, and the B vitamins (B1, B2, B3, pantothenic acid, biotin, B6, B12, and folate). Here’s why humans require some of these nutrients:
- Vitamin A is required for normal vision as well as immune system function.
- Vitamin B2 aids in the conversion of food into energy and is necessary for the growth and development of bodily cells.
- Vitamin D aids in the maintenance of strong bones, the movement of muscles, and the transmission of signals between the brain and the body via nerves.
Minerals
Calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, manganese, and selenium are all important minerals for health. They all have various responsibilities. As an example:
Calcium aids in the contraction and expansion of muscles, the release of hormones and enzymes for various bodily processes, and the maintenance of healthy bones.
Iron aids in the transportation of oxygen from the lungs to the tissues and muscles.
Your daily required intake of vitamins and minerals is determined by your age, gender, and medical condition. To learn more, consult with a dietician.
You will most likely obtain enough vitamins and minerals from meals and beverages if you follow the Dietary Guidelines for Americans. When you don’t obtain enough of these vitamins or minerals through food, you may need to take a supplement.
Water
Water is another nutrient that we require on a regular basis. It accounts for more than two-thirds of human body weight and is necessary by all cells and organs.
Dietary Guidelines Water consumption ranges between 91 and 125 fluid ounces (2.7 to 3.7 liters) per day, but individual requirements vary depending on weight, age, activity level, and medical conditions.
The Advantages of Proper Nutrition
People who eat a well-balanced diet and acquire the nutrients their bodies require live longer and are less likely to develop chronic diseases. Proper diet can also help to minimize the risk of mental illnesses such as depression.
Healthy nutrition can help persons with chronic diseases manage their conditions and avoid complications.
A balanced eating plan, such as MyPlate, the Mediterranean Diet, the MIND Diet, or the DASH diet, has been shown in studies to help reduce the risk of cancer, heart disease, type 2 diabetes, cognitive decline, and mental illness.
The Effects of Poor Nutrition
According to the World Health Organization, bad diets contribute to major diet-related disorders such as type 2 diabetes, heart disease, cancer, obesity, osteoporosis, and dental ailments.
Many Americans do not eat a balanced diet. Many consume far too much sodium, saturated fat, and added sugar, as well as far too little vegetables. Poor nutrition raises the risk of chronic diseases, but focusing on nutrient-dense components reduces the risk.
How to Maintain Good Nutrition in Your Life
Nutrition is a delicate balancing act. It’s simple to say “eat well!” yet there are several elements to consider. These include cost, food access, preferences, medical issues, food intolerances, culinary skills, and convenience. If you have questions regarding nutrition, consult a qualified dietitian for specialized guidance.
If you cannot afford a private dietician, you can try to find low-cost or free service through local public health agencies. Women, Infants, and Children (WIC) services provide supplementary healthy foods and nutrition counseling to people with children under the age of five.
A Final Thought from DigEnet
Proper nutrition is critical to living a healthy lifestyle. A well-balanced diet rich in vegetables, fruits, whole grains, and protein-rich meals will help you avoid chronic diseases and live longer. Speak with a nutritionist if you’re unsure how to design a nourishing, balanced diet.