The development of human health is dependent mainly on nutrition. Improved nutrition boosts the immune system, makes pregnancies safer, increases mental alertness, and lowers the risk of chronic diseases such as diabetes, cardiovascular disease, etc.
A nutritious diet leads to a healthy pregnancy, lowers the risk of developing chronic diseases, and helps maintain a healthy body weight.
According to the adage, ‘You are what you eat’, people who eat well are healthier and more productive than those who don’t.
Eating inappropriate foods in your diet leads to malnutrition, which poses a serious risk to human health. Malnutrition, including being overweight and undernourished, is widespread in the modern world.
The WHO offers specialised guidance and recommendations on malnutrition to promote health and well-being.
For the body to function properly, grow appropriately, and keep healthy, one must consume enough macronutrients (proteins, carbs, fats, and water) and micronutrients (vitamins and minerals).
As we have noticed, processed, sweet, fatty, and salted foods drain the body and cannot function properly. On the other hand, consuming fresh, whole-natural meals fuels the body by producing the necessary energy, metabolic activity, micronutrient shortages, chronic disease prevention, general health promotion and well-being.
Proteins, carbs, fats, vitamins, minerals, fibre, and water are the seven main types of nutrients that the healthy human body requires to survive. We need a lot of macronutrients, although we can get by with fewer micronutrients (vitamins and minerals).
Our body’s immune system and muscles are both strengthened by protein. Protein consists of amino acids. And these amino acids are essential for our body to function correctly. Protein helps our bodies repair damaged cells and create new tissues. It supports the synthesis of enzymes and hormones.
Carbohydrates are considered to as energy providing foods. They give the body the energy it requires to function.
Carbs account for up to 65% of our energy. Due to the ease of conversion into energy, they serve as the body’s primary fuel source. Typically, this energy takes the form of glucose, which all of our body’s tissues and cells can use immediately.
Simple carbohydrates and complex carbohydrates are two different types of carbohydrates. Carbohydrates are the main reason for the production of ketones. Good examples of carbohydrates are bread, potatoes, pasta, soda, chips, cookies/biscuits, puddings, cakes, sugar, bananas, etc.
Including fats in your diet is crucial because they can give your body energy. While some forms of dietary fats (Monounsaturated fatty acids and Poly unsaturated fatty acids) may be better for you than others (Saturated fatty acids and Trans-fat), they are still a vital element of your diet and help your body produce hormones, grow cells, store energy, and absorb vitamins.
Fat is essential for healthy skin and blood pressure regulation. Saturated fats and Unsaturated fats are the two different varieties of fats. Saturated fats are present in products like cream, butter, cheese, and some chocolates. Some of the unsaturated fats are sunflower, soybean, cardamon, and corn oils.
Vitamins are essential compounds that play an important role in making our body function properly. Some of them are vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, vitamin K, vitamin B-6, and vitamin B-12. We receive most of these vitamins daily. Our body naturally tends to produce vitamins like D and K.
Compared to trace minerals, macrominerals are needed in greater quantities. The significant macrominerals and their roles comprise:
On the other hand, trace minerals are needed in tiny amounts but have several vital roles in our bodies. Some of the crucial trace minerals required by the body are selenium, iodine, iodine salts, copper, zinc, manganese, copper, and iron.
Most of us think that eating healthy can help maintain our weight. But healthy eating goes beyond maintaining your weight.
You get your energy from nutrients, including protein, vitamins, minerals, and fats, which also support the efficient functioning of your body.
Here are some benefits of good nutrition:
In India, high blood pressure, or hypertension, is becoming a significant issue. Heart attacks, heart failure, and strokes can result from the condition.
With adjustments to one’s lifestyle, such as increased physical activity and eating well, people may be able to avoid up to 80% of heart disease and stroke diagnoses before they occur.
High blood pressure and heavy cholesterol can result from eating a diet high in salt and saturated fat. A balanced diet full of fruits, vegetables, whole grains, and low-fat dairy will help lower your risk of heart disease by managing blood pressure and cholesterol levels.
A balanced diet that includes foods from various food groups is one of the cornerstones of maintaining good health and wellbeing.
The right foods will provide you with the energy you need for the entire day, increase your concentration and let you sleep better.
For instance, it has been shown that the Mediterranean diet, which includes plenty of fish, healthy fats, and vegetables, promotes mental well-being and reduces depression.
For our immune system to operate at its peak potential, it requires essential vitamins and minerals are needed. A balanced diet helps maintain a healthy immune system, protect us from infections, and prevent immunodeficiency disorders.
The immediate advantages of transitioning to a healthy diet are higher energy levels. You can avoid blood sugar variations by cutting out extra fats, sweets, and refined carbs. White bread and sweets are two examples of refined carbs.
The healthiest sources of carbs include whole grains, fruits, and vegetables, which are also unprocessed. As a result, you can keep your energy and blood sugar levels steady.
Frequent, little meals also support energy maintenance. Additionally, a healthy breakfast gives you energy for the rest of the day.
Specific vitamins and minerals are healthy for the skin and can be found in foods like tomatoes, berries, avocados, almonds, and seafood.
For instance, tomatoes contain vitamin C, which promotes collagen synthesis, which makes your skin appear firmer and delays the onset of premature ageing. Eating berries, which are rich in vitamins and antioxidants, encourages the regeneration of skin cells.
Although your body requires food to survive, the act of metabolizing—the process by which food components are broken down—stresses the body. The body experiences extra stress from overeating, which may shorten its life span. According to PubMed Central, diets high in nutrients and free of processed foods increase life expectancy.
Eating rich nutrient food during our childhood develops a strong organic growth in the human body. Following eating patterns enhance nutrition for infants and children:
During pregnancy, a healthy diet of rich nutrients has a prosperous impact on a developing child’s metabolism, immune system, physical transformation, and active organ functioning. In general, the human brain develops at a rapid speed during pregnancy. The nutrition that a baby gets during pregnancy is the vital fuel that drives much strength to the baby.
When a mother lacks sufficient nutrition like calories, protein, fatty acids during her pregnancy, it directly affects the neural and brain development of the baby. Pregnant ladies who intake healthy foods during pregnancy times will never see any vitamin and mineral deficiency in their babies.