In our hectic everyday lives, we often overlook the importance of nutrition. Other goals take center stage. A cup of coffee, tea or water and off we go. Creating websites, going to work, creating something physical or digital.
Something you can benefit from. People need to see progress. The schedule is tight, no time to eat. Why not work in the office during your lunch break? More meaningful time to move the project forward. The children have to be taken to kindergarten. Quickly prepare breakfast for the children, there’s no more time. Are all the things packed? The children are fed, teeth brushed, all the utensils with them and off we go.
Especially in the digital age, we are losing ourselves more and more. In front of the PC, games console or smartphone. Unlimited access to information, immersion in imaginative and mystical worlds. Hours and days pass by. The experience in the digital worlds is so exciting that we forget everything around us.
We focus on work, family and social life, neglecting the fundamental role nutrition plays in our health and well-being. This blog post aims to draw attention to the importance of nutrition and how it affects our lives in many ways.
The importance of nutrition
I think everyone is aware of the importance of nutrition. Nevertheless, far too little attention is paid to it. Nutrition is the process by which our body absorbs and utilizes the necessary nutrients. The simple goal is to maintain optimal function and health of the body.
The most important nutrients that play a role in this are:
- Carbohydrates
- Proteins
- Fats
- Vitamins
- Minerals and
- Water
Each of these components plays a crucial role in the optimal functioning of our body.
This is because a balanced diet can reduce our risk of chronic diseases such as heart disease, stroke, type 2 diabetes and certain types of cancer. Every day there is a new “daily routine” to cope with, for a lifetime. To do this, we need energy that does not necessarily have to be taken from the body’s own reserves.
Due to the increasingly hectic pace of everyday life, more and more people are eating inadequately. Sometimes important meals and nutrients are skipped. But what happens when we chronically eat too little?
This is not necessarily a problem for the body if it is initially malnourished, as it has certain reserves that it can draw on. Excess calories are stored in the form of fat, for example. This primarily covers the energy requirement to remain active for several days.
Unused sugar (glucose) is stored as glycogen in the muscle cells. There is also a separate store in the liver. These two stores can release sugar into the blood when required.
The problem arises when protein is required, as there is no separate store for this. If not enough protein is absorbed, the body falls back on muscle protein. Muscle breakdown is the result.
Now we come to the real problem: if the body is constantly supplied with too little food and therefore too few valuable nutrients, it gradually draws on the body’s own reserves until deficiency symptoms occur.
Our body is not able to produce all nutrients itself. If the reserves are exhausted, deficiency symptoms occur. These effects are not felt so quickly. [1]
Here are some examples
Weight loss and muscle wasting:
As already mentioned, malnutrition leads to loss of muscle mass and fatty tissue. In this chain, this in turn leads to a decrease in body weight. The consequences are weakness, fatigue and reduced physical performance.
Impairment of the immune system:
The consequences of inadequate nutrition can weaken the immune system and make the body more susceptible to infections. Vitamins A, B, C, E and folic acid, for example, help to maintain the immune system and a deficiency can lead to frequent colds, flu and other illnesses.
Cognitive impairment:
Cognitive abilities include perception, memory, thinking, learning and language. These functions are impaired. Malnutrition can lead to memory problems, difficulty concentrating and reduced mental performance.
Cardiovascular problems:
Malnutrition results in a lack of important heart-protecting micronutrients (vitamins, minerals). The heart’s pumping capacity and heart muscle mass can decrease. Cardiovascular problems such as cardiac arrhythmia, cardiac insufficiency and high blood pressure can be the result.
Anemia:
Anemia is anaemia caused by iron deficiency. For example, the formation of the red blood pigment haemoglobin or the red blood cells themselves is impaired. The main problem is reduced oxygen transport, which can lead to symptoms such as tiredness, shortness of breath and pale skin.
Problems with digestion:
Digestive problems such as diarrhea, constipation and stomach pain can occur. The lack of nutrients can lead to digestive enzyme disorders or intestinal diseases.
Skin problems:
If important vitamins or biotin and zinc are missing, dry, flaky skin, hair loss and delayed wound healing can occur.
Reproductive problems:
The factors and causes are not yet precisely known. However, there are links between a lack of zinc, selenium, iron and folic acid and an increased risk of premature births and miscarriages or fertility problems in men and women. [2]
Growth disorders in children:
Children may experience stunted growth, underweight and developmental delays.
Long-term health damage:
Malnutrition can lead to long-term health problems such as osteoporosis, kidney disease and cancer.
The necessity and importance of a balanced diet
A balanced diet consists of a variety of foods from all five food groups: Fruits and vegetables, whole grains, dairy products, protein and healthy fats.
Only the combination of all food groups provides the body with all the necessary nutrients such as vitamins, minerals, fiber, proteins, carbohydrates and fats.
The building blocks of a balanced diet
Without going into too much detail, here is an overview of the five food groups:
Fruit and vegetables:
Fruit and vegetables are rich in vitamins, minerals and fiber. They should be eaten in large quantities every day to provide the body with the necessary nutrients.
Whole grain products:
Whole grain products such as whole grain bread, oatmeal and brown rice are rich in fiber and complex carbohydrates. They help to regulate blood sugar levels and increase the feeling of satiety.
Dairy products:
Dairy products such as milk, yogurt and cheese are rich in calcium and protein. They are important for healthy bones and muscle building.
Protein:
Protein-rich foods such as meat, fish, eggs, beans and nuts are important for muscle building and tissue repair.
Healthy fats:
Healthy fats such as olive oil, avocados and nuts are important for brain function, heart health and maintaining hormone production.
The benefits of a balanced diet
Weight control:
A balanced diet helps to control weight. The body is supplied with the necessary nutrients and the feeling of satiety improves.
Improved energy and performance:
A balanced diet can lead to increased energy and performance as it provides the body with the nutrients that are important for muscle building and physical activity.
Support for the immune system:
A balanced diet rich in vitamins and minerals is important for a strong immune system. Vitamins A, C and E as well as zinc and selenium are particularly important for immune function. These nutrients help to protect the body against infections, inflammation and chronic diseases.
Mental health and cognitive function:
Nutrition plays an important role in maintaining mental health and cognitive function. Essential nutrients such as omega-3 fatty acids, B vitamins and antioxidants are vital for brain health and can help prevent or treat conditions such as depression, anxiety and dementia.
Improved brain function:
A balanced diet can improve brain function by providing the body with the nutrients that are important for cognitive function and memory. Important micronutrients are the B vitamins, especially vitamin B6, B9 (folic acid) and B12. There is also evidence that the trace element iron plays an important role. Iron contributes to the development of nerve cells and supports signal transmission in the brain. Iodine is also essential for nerve cells as it prevents brain damage. A zinc deficiency can lead to malformations of the brain.
Prevention and treatment of diseases:
A healthy diet can help prevent or treat several chronic diseases such as heart disease, diabetes and certain cancers. By eating a diet rich in fruits, vegetables, whole grains and low-fat proteins, we can reduce our risk of these diseases and improve our overall health.
Longevity and quality of life:
Proper nutrition is critical to a long and healthy life. By providing our bodies with the necessary nutrients, we can reduce the risk of age-related diseases, maintain our physical and mental performance and enjoy a higher quality of life as we age. [3]
Conclusion
A balanced diet is an important part of a healthy lifestyle. It includes a variety of foods from all five food groups that provide the body with the nutrients it needs to function optimally. A balanced diet offers many health benefits, such as weight control, reduced risk of disease, better brain function and increased energy and performance.
Remember that you only have one health. It is inextricably linked to your life. Therefore, you should do everything in your power to maintain your health. To achieve a balanced diet, you should include a variety of foods from all five food groups in your diet and make sure they contain the right amounts of nutrients.
