‘We are what we eat’ – the food, the drinks and everything that we put inside our body have a role to play and have impact of everything that we do. Whatever we may be doing – working, playing, sleeping, exercising, watching TV, what’s in our body makes all the difference.
The food choices that we make every day directly impacts and affects our health – how we feel today, how we will be feeling tomorrow and how we are going to feel in the future. Nutrition is just like a fuel in our cars, and good nutrition is like a quality fuel in our body – how long the body is going to perform optimally absolutely depends on good nutrition. It can help us reach and maintain a healthy weight, prevent us from dreadful diseases like heart attacks, diabetes and hypertension and maintain our overall health.
So, what exactly is nutrition?
Nutrition or nourishment is the supply of materials (it is food here) that is required by any organism and cells to stay alive. In terms of science and medicines, nutrition refers to the science or the process of consumption and utilization of food.
Some key facts about human body nutrition that we all should know and is also referred by the best nutritionists:
- We, the human body, needs seven types of nutrition.
- Nutrition provides energy to the body, but not all nutrients provides energy, yet are important for human survival – water and fibre.
- Micro nutrients are those nutrients that are required by the human body in very small quantity but are crucial.
- Vitamins are essential organic compounds that we, the human body cannot synthesize.
Nutrition is something that also focuses on how diseases and its conditions effects human and how it can be controlled and reduced with the aid of a healthy diet plan. It also involves on how certain diseases and conditions can be caused by dietary factors, like poor food choices (malnutrition), allergies and intolerance.
What role does it has to play?
Good health is much more than the absence of diseases from a human body. It is a positive factor that highly emphasis a human’s physical, social, mental, intellectual and as well spiritual wellbeing. Good or what we can call as optimum nutrition is both aspects – quality and kind is the key to good health and the guide to prevention. The foods that we eat and the nutrients they provide are the most important factors that directly influence our growth, functionality, development and overall health.
How we structure our lifestyle with adequate and proper nutrition, health, habits and discipline and exercise, has a great influence on our personal health and diseases.
As explained by the best Dietitian in India for weight loss, let’s understand each of these nutrients and the role they have to play individually on our health:
As explained earlier, there are seven essential nutrients including water that is essential for human health and survival. These are the ones that the body cannot produce by itself or does not produces in sufficient quantities. All of these comes from food and are important for disease prevention, optimal growth and optimal health.
Nutrients are broken down into two categories – macro nutrients and micro nutrients.
- Macro nutrients are consumed in larger proportions and form the building block of our diet. These are proteins, carbohydrates and fats and provides energy to the body.
- Micro nutrients are vitamins and minerals and even a small dose of these goes a long way.
It is a vital nutrient essential for good health. It is the building block of the body. Every cell in the body, the bones, hairs and nails – all contain protein. Protein is mainly required for growth, health and maintenance of the body. All the antibodies, hormones and other important constitution of the body is made up of proteins.
Proteins are made up of different types of amino acids, while some of it the body can produce and the others are supplied to the body through the food we eat.
Healthy sources: Poultry, fish, eggs, soy, beans nuts and grains.
They are much needed for a healthy body. Carbs fuels the body, they are the energy source, especially for the brain and the central nervous system and helps protecting against diseases. According to sources, carbs constitutes around 45 to 50% of daily calorie requirement of the body.
Healthy Sources: Whole grains, beans, fruits and vegetables.
Although have been considered bad and mostly avoided, healthy parts are equally essential for good health as proteins and carbohydrates. Healthy fat supports may vital body functions such as the absorption of vitamins and nutrients, cell building, bool clotting and movement of the muscles. Adding fats into a healthy and balanced diet helps balance blood sugar levels, decreases the risks of heart diseases, diabetes and aids the brains functionality. Being anti-inflammatory it helps reduce the risks of cancer, arthritis and even Alzheimer’s.
Healthy Sources: Unsaturated fats are the best like omega-3 and omega-6. Good sources of unsaturated fat are nuts, seeds, fatty fishes like salmon and sardines and oils of flaxseed, avocado and olive.
To ward of diseases and stay healthy, vitamins are of prime importance. Including vitamin A, B, C and D, there are in total 13 essential vitamins that the body needs to function optimally. These are essential micro nutrients that are required by the human body.
Each of these micro nutrient has a separate function associated to it and without any one of it, there could a lot of health problems and diseases. They are essential for healthy skin, bones and vision. It lowers the risks of prostrate and lung cancer, works as anti-oxidants and boosts the body’s immunity and helps healing of the body.
Healthy Sources: Fruits and vegetables are good sources. You might need to take vitamin supplements if you have its deficiency.
Alike vitamins, minerals too supports the many functions of the body. They are essential component and especially for healthy teeth and bones, regulation of metabolism and to stay properly hydrated. The most common minerals are zinc, calcium and iron among many others.
Some of the many benefits also includes maintenance of healthy blood pressure, transmission of the nerve signal and muscular functionality – relaxation and contraction.
Water is crucial for human survival. One can go without food for days and weeks but not without water. It is what we all are made up of. Almost 70% of human constitution is water. It helps improving brain functionality and controls our mood, helps flushing out toxic deposited from the body, carry vital nutrients to the cells, prevents constipation and keeps the body hydrated.
Healthy Sources: Apart from directly drinking it, fruits and vegetables are good sources. Certain vegetables like watermelon and spinach are filled with water.