In the context of health and disease, a balanced diet is a crucial factor. The right diet is very important for our own well-being, health and fitness. The way we eat can be changed very quickly – eating healthy is not too difficult at all.
What is nutrition?
In the context of health and disease, a balanced diet is a crucial factor. In order to perform physically as well as mentally, one’s balanced diet is a fundamental requirement. Nutrients and energy are needed for maintaining body heat, growth, rebuilding skin, fingernails or hair. In addition, the human body needs nutrients to maintain physical functions. For example, walking, movement, muscle activity, organ functions or digestion. A proper diet should provide the body with vital nutrients in the best possible way. These include protein, fat, carbohydrates, but also fiber, vitamins and minerals. Through their balanced intake, digestion proceeds in an orderly manner, the body has the opportunity to achieve its optimal performance and defenses are optimally trained against all diseases. A healthy diet should guarantee well-being, pleasure and joy. A varied and balanced diet should consist of a variety of plant foods. In addition, beverages should be as low-calorie or calorie-free as possible. Water, vegetable juices, fruit juice spritzers and unsweetened tea are healthy for the body. Alcohol, iced tea, lemonades, smoothies and cola should be avoided. Also a fruit juice should not be drunk constantly undiluted. Animal foods should be supplied moderately.
Function and task
The human body is composed of protein, fat, carbohydrates, minerals and water. Each of these components has very specific tasks and they need food every day. Protein is found in the blood, muscles, hair, nails as well as in the intestines. In the form of glucose, carbohydrates are found in the blood and in the liver as glycogen. Carbohydrates are also present in small amounts in the muscles. Minerals are found in bones and teeth and in the form of trace elements throughout the body. There is a lot of water in all body cells and body fluids. Each nutrient has its own tasks and functions in the human body. Children and adolescents in particular should consume protein, calcium and iron, as these substances are needed for muscle development. Calcium is found in milk and dairy products, but also in fennel or leeks. Iron is found in berries, couscous, red meat or oatmeal. Carbohydrates are found in whole grain products – proteins in fish or lean meat. Older groups of people should consume a particularly large amount of dietary fiber. Every person needs plenty of fluids, whether young or old. Because the body needs this to be able to fulfill all tasks conscientiously. Fat is important for the absorption of fat-soluble vitamins. In addition, the body must take in doubly unsaturated fatty acids through the diet, since it cannot produce them itself. If fat is not consumed over a long period of time, organ damage can result. The intake of carbohydrates is necessary for the brain and muscles. Carbohydrates thus maintain the body temperature. A lack of carbohydrates is not particularly dramatic, because the body replaces missing carbohydrates with other metabolic products. Proteins are vital for the maintenance as well as the building of cells in the body. Since most tissues and important parts of the immune system are based on proteins, a lack of proteins can lead to serious diseases. Dietary fiber provides long-lasting satiety, protects against intestinal diseases and contributes significantly to good digestion. Those who consume too little fiber can suffer from digestive disorders or develop a metabolic disease. The intake of vitamins is crucial for the regulation of metabolic processes. The body may suffer from vitamin deficiency diseases or impaired metabolic function if too few vitamins are consumed in the diet. Minerals are needed to build and maintain the body.A deficiency of minerals or trace elements can lead to the breakdown of body substance or even to specific deficiency diseases.
Diseases and ailments
Our own health is decisively influenced by ourselves and by our diet. Many diseases are due to a poor diet, in addition to lack of exercise and obesity. In addition, nicotine intake and alcohol consumption contribute decisively. For many diseases a connection to nutrition has been proven. Most people today consume too many bad fats, sugar, salt, meat, sausage, convenience foods and fast food. In return, many eat too few vegetables and salad, fruit, whole grain products, potatoes and legumes. This wrong way of eating can lead to overweight, diabetes mellitus type 2, gout, fatty liver, gallstones and cancer. If you are overweight, you are in danger of developing diabetes, because if you weigh too much, you upset your insulin balance. A small increase in fruit and vegetables increases the risk of cancer. The risk of getting colon cancer, for example, can be reduced by half with a healthy diet. In addition, an incorrect diet causes chronic inflammation. Foods which are industrially processed, which contain isolated carbohydrates, sugar and bad fats lead to an inflammatory process in the human body. Vitamins and important vital substances are missing in these foods.