What is Nutrition?
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.
Why is nutrition important?
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).
Proteins:
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.
- Vegetarian: lentils, low-fat dairy, tofu, almonds, seeds, and other legumes
- Non-vegetarian:Chicken, beef, fish, turkey, and other types of meat
Carbohydrates:
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.
Fats:
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:
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.
Minerals:
Compared to trace minerals, macrominerals are needed in greater quantities. The significant macrominerals and their roles comprise:
- Calcium: Essential for the healthy structure and operation of bones
- Phosphorus: A component of cell membranes
- Magnesium: Enzyme reactions
- Sodium: Blood pressure maintenance and fluid balance
- Chloride Promotes the production of digestive juices and maintains fluid balance
- Potassium: Muscle contraction and the transmission of nerve impulses
- Sulfur is a substance found in all living tissues
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.
Benefits of good nutrition:
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:
1.Maintains good heart health
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.
2.Improves wellbeing
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.
3. Maintains immune system
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.
4. Increases energy levels
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.
5. Delay the effects of ageing
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.
6. May lengthen life span
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.
What is child nutrition?
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:
- A variety of fruits and vegetables.
- Whole grains.
- Fat-free and low-fat dairy products.
- A variety of protein foods.
Importance of nutrition during pregnancy?
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.
Factors influencing nutritional needs
The different factors that influence nutritional needs are:
1.Age
Your nutritional requirements are significantly influenced by age. For instance, a child's need for vitamin C increases over time. The requirements for calcium and phosphorus similarly rise during childhood but decline with age.
In older adults, the gastrointestinal tract frequently absorbs less magnesium and vitamin B12. Additionally, older adults have decreased skin vitamin D production. Lutein, a carotenoid present in spinach, may significantly prevent age-related macular degeneration in older persons.
2.Gender
The amount of nutrients needed is significantly influenced by gender as well. Compared to men, women require more calcium and iron. Additionally, women are frequently advised to take calcium and vitamin D together since vitamin D facilitates calcium absorption.
During pregnancy, folate and other B vitamins, calcium, vitamin D, and iron are crucial nutrients for embryonic growth. Additionally, the need for several nutrients, such as calcium, iron, and zinc, rises during pregnancy.
3. Lifestyle
The kind of lifestyle has influenced your nutritional needs. The most significant lifestyle aspect that affects health is diet. In urban societies, a poor diet and its effects, such as obesity, are prevalent health issues. BMI can be used to determine an unhealthy lifestyle. Urban living causes nutritional issues such as eating fast foods and unhealthy foods, which increases lifestyle diseases like diabetes, cholesterol etc.
4. Physical activity
The level of physical activity that you engage in affects your nutritional needs. Electrolytes are a class of essential nutrients for preserving the body's fluid balance. While too much salt is bad for us, salt is necessary for health along with the electrolyte's magnesium, calcium, potassium, and chloride. Ensure that your food contains enough salt to recover your lost salt levels.
While many energy drinks have electrolytes, they are not if you are trying to lose weight because they also have significant sugar content.
5. Cultural context
Cultural factors affect how people eat regularly, how food is prepared, and in some situations, whether or not they can impose restrictions like banning meat and dairy from the diet. However, cultural influences are changeable; when relocating to a new country, people frequently take on some local dietary customs.
6. Locally available foods
Supermarkets in big cities offer a wide variety of products to choose from. However, if you live in a smaller city or town, your food choices may be highly influenced by what is available locally.
Additionally, local foods like rice and chapati may be better carbohydrate sources for Indians when compared to oats or bread. This is because these foods are local staples and are better suited to Indian physiologies.
7. Dietary and food customs
People frequently use food to uphold their sense of cultural identity. People make different dishes from varied ethnic backgrounds. For instance, the fact that idli evokes images of South India and pasta reminds you of Italy is for this reason.
Conclusion:
A person must consume about 2000 calories daily, often spread out between 3 to 6 meals.
Fruit and vegetables in various colours should make up around half of what we consume; the more comprehensive the rainbow, the better.
So roughly 25% of our consumption should consist of proteins like meat, chicken, fish, legumes, dairy, and nuts. Approximately 25% should consist of carbohydrates like whole grains and starchy vegetables.
We should consume very little added sugar and fat and instead obtain all of our energy and fat needs from the above mentioned sources. Proteins and foods like avocados and olive oil are sources of healthy fats, whereas fruit and dairy products are sources of healthy sugars.
FAQ's
Why is nutrition important?
A nutritious diet supports average growth, development, and ageing, helps people maintain healthy body weight, and lowers their chance of developing chronic diseases, all of which contribute to overall health and wellbeing.
What are good questions about nutrition?
Some good questions concerning nutrition are
- What would you say about your diet?
- What is a nutritious diet according to you?
- What did you have for breakfast?
- Do you eat the recommended servings of vegetables and fruits daily?
- Do you eat fish often?
- What prescription drugs are you taking?
What are three reasons why nutrition is important?
Good nutrition can help:
- Lowers the risk of getting certain illnesses like osteoporosis, heart disease, diabetes, stroke, and several cancers
- Lowers your blood pressure
- Boosts your general wellbeing
What is good nutrition?
A healthy diet ensures that your body receives all the vitamins, minerals, and nutrients it needs to function at its peak. Plan your meals and snacks to include nutrient-rich, low-calorie foods.
