NUTRITION IMPORTANCE

josephplatt1979
Oct 16, 2021
10 min read

Updated: Jul 13, 2022

Nutrition importance

Nutrition is an essential aspect of a healthy lifestyle and the importance of getting it right cannot be overstated. Nutrition importance is vital as it means your body gets all the nutrients, vitamins, and minerals it needs to work at its best as our bodies rely on energy that is outsourced from the foods and drinks we consume.

Without nutrition, we grow weak, sick and at the very worst can even die. We miss developmental milestones and can’t put our bodies through the daily mental and physical tasks that we need them to. It is important to have a balanced diet rich in all nutrients to ensure that no deficiencies or hormonal imbalances are created in the body.

Nutrition is also important for you to boost your immunity and give it the ability to fight against diseases. The healthy human body needs different kinds of nutrients to thrive which are macronutrients and micronutrients.

MACRONUTRIENTS (macros)

Most people have heard the term macro at some point and you may have heard it mentioned in terms of calculating or tracking macros, but macros are simply another term for macronutrients. Nutrition importance macronutrients supply the energy needed to run body functions and the amount of energy that each provides varies. Your body needs these nutrients in larger amounts in order to function properly and there are three types of macronutrients: carbohydrates, proteins, and fats.

CARBOHYDRATES - carbohydrates are the body’s primary energy source and provide the body with glucose, which is converted to energy and used to support bodily functions and physical activity. Carbs are made up of sugars, starches and fibre.

Sugar - these are carbs in their most basic form. They’re called monosaccharides (simple sugars) and include glucose, fructose, and galactose. Foods containing monosaccharides often taste sweet because taste buds recognize them as sweet. Simple sugars are found in Honey, candy, fruits, fruit juices and some vegetables.

Starches - Foods like bread, pasta, and grains are rich in polysaccharides–longer chains of glucose. These carbohydrates are often stored in the muscles or liver and converted later to expend energy, which is why endurance athletes use them to “carb load,” increasing their carbohydrate intake before a big race or other rigorous physical activity. Starch is found in White or whole grain bread, white or brown rice, quinoa, pasta, potatoes and other grain foods.

Fibre - This is different from the other two types of carbohydrates because the body can’t digest it. There are two kinds of fibre: soluble (dissolves in water) and insoluble (passes through undigested). The body uses and stores other carbs as energy, but fibre serves different purposes. Soluble fibre helps regulate blood sugar levels and cholesterol levels, while insoluble fibre assists in the digestive processes. Some abundant sources of dietary fiber include Fruits, vegetables, nuts, seeds and oatmeal.

PROTEIN - Protein is the primary nutrient responsible for building and repairing muscle tissue in the body. Protein is composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur. Amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass. Animal meat is the most common source of protein, but there are also several plant-based options to choose from. Individuals on plant-based diets should ensure that eat the right combination of plant protein to ensure that their dietary needs are adequately met. For most people a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended.

Animal- products such as chicken, beef or fish and dairy products have all of the essential amino acids and are known as 'complete' protein.
Plant proteins - beans, lentils, nuts and whole grains usually lack at least one of the essential amino acids and are considered 'incomplete' proteins.
Protein supplements are a really popular and convenient way of getting more protein into your everyday diet, supporting your muscles throughout your gym training. Protein shakes come in a variety of formulas, so you can find the perfect protein powder to support your unique workout goals.

FATS – These are the most calorie-dense nutrient out there, but they’re very important to normal body functions, acting as the backbone to hormones, insulation for nerves, even skin and hair health. Fats are critical to your body’s structure and function , so eating enough fats is essential for your health. It is recommended that 20–35% of our daily energy requirement should be supplied through the consumption of fats and oils There are three types of fat: trans fat, saturated fat, and unsaturated fat.

Trans fat should be cut out of the diet. Most trans fat comes from hydrogenating or adding hydrogen molecules to unsaturated fats. This produces a hydrogenated oil. These can be found in margarine, shortening, baked goods, doughs, and fried foods. If you see trans fat on the label it should be avoided.

Saturated fat is known to increase cholesterol levels and can increase your risk for heart disease. Decreasing the amount of saturated fat in your diet can be beneficial. Saturated fat is found mostly in animal sources with high fat contents such as fatty beef, lamb, pork, poultry with skin, lard, cream, butter, full fat cheese, and dairy. It is recommended that you decrease saturated fat intake and lean towards more healthy fats, known as unsaturated fats.

Unsaturated fats are known as the healthy fat as they can decrease your risk for heart disease. These healthy fats originate from plant sources such as avocados, nuts and nut butters, seeds, olives, and oils (olive, canola, safflower etc.). They can also be found in animal sources such as fatty fish including salmon, mackerel, sardines, tuna, and herring.

MICRONUTRIENTS

Micronutrients are also part of nutrition importance in ours diets, micronutrients are often referred to as vitamins and minerals. Micronutrients are vital to healthy development, disease prevention, and wellbeing. These nutrients are typically the culprit behind identified food health benefits as they play a major role in vitality, preventing illness, and promoting wellbeing. Their amounts also determine how nutritious a food actually is. If a food is high in micronutrients and low in calories, it is commonly referred to as nutrient-dense. With the exception of vitamin D, micronutrients are not produced in the body and must be derived from food or supplements. There are lots of macronutrients but the main Five micronutrients are vitamin B6, vitamin C, vitamin E, magnesium, and zinc. You can buy supplements containing these vitamins and minerals and they are often sold as immune boosters. Though people only need small amounts of micronutrients, consuming the recommended amount is important as micronutrient deficiencies can have devastating consequences. The best way to get vitamins and minerals is from a well-rounded diet, with plenty of fruits, vegetables, legumes, whole grains, and lean sources of protein, along with healthy fats, such as nuts and olive oil.

WATER IS AN ESSENTIAL NUTRIENT

We all know how important it is to drink water to stay hydrated and keep our bodies functioning properly. For this reason water is defined as an essential nutrient because it is required in amounts that exceed the body's ability to produce it. The human body can last weeks without food, but only days without water. The body is made up of 50 to 75 per cent water which forms the basis of blood, digestive juices, urine and perspiration. Water is also contained in lean muscle, fat and bones. As the body can’t store water, we need fresh supplies every day to make up for losses from the lungs, skin, urine and faeces (poo).

The amount we need depends on our body size, metabolism, the weather, the food we eat and our activity levels. It is recommended to have 8 glasses a day for an average adult which is roughly 2 litres. A more active person would need to consume more water to replace the lost fluids.

Here are just a few important ways water works in your body:

Regulates body temperature
Moistens tissues in the eyes, nose and mouth
Protects body organs and tissues
Carries nutrients and oxygen to cells
Lubricates joints
Lessens burden the on kidneys and liver by flushing out waste products
Helps dissolve minerals and nutrients to make them accessible to your body

BENEFITS OF GOOD NUTRITION

Nutrition importance is the key to good mental and physical health and eating a balanced diet is an important part of good health for everyone. The kind and amount of food you eat affects the way you feel and how your body works. Most of us do know what healthy eating is all about like less fried food, less sugar and more vegetables and fruits. When it comes to having good nutrition, however, too many of us don’t know the full details of the benefits of good nutrition and how to go about achieving it. If we start to make better choices with our nutrition then this gives us a more chance of living a healthier life and less trips to the doctors. The best benefits for us making good nutrition include:

Weight management - A lot of us mistakenly associate weight loss with fad diets, but eating a nutritious diet is really the best way to go about maintaining a healthy weight and at the same time attaining the necessary nutrients for healthy body function. Swapping unhealthy junk food and snacks out for nutritious food is the first step to keeping your weight within a healthy range.

Fuel to perform daily activities - Every single act performed by your body no matter how small or mundane the task may seem requires energy, from building muscle, exercise and just walking. Proteins, fats and carbohydrates all contribute to the total energy pool of the body. But for the body to be able to use and conserve this energy, it also needs certain vitamins and minerals, which can be obtained from foods and, to a lesser extent, supplements. A diet deficient in foods that supply energy, and the necessary vitamins and minerals to make this energy available, can lead to serious health problems, not to speak of starvation. By ensuring proper energy, vitamin and mineral intake by means of the foods you eat, you'll provide your body with the necessary fuel needed to do all the tasks required to maintain life.

Protecting you from chronic diseases - Good nutrition can be used as a tool to combat chronic diseases of lifestyle. It is a well-known fact that obesity and overweight can lead to chronic diseases, like diabetes type 2, heart disease, hypertension, osteoarthritis, and some cancers. Start by cutting out the saturated fats and added sugars.

Strengthening your immune system - Our immune system requires essential vitamins and minerals in order to function optimally. Eating a wholesome and varied diet ensures your immune system functions at peak performance and guards against illnesses and immunodeficiency problems.

Delaying the onset of ageing - Certain types of food such as tomatoes and berries can increase vigour and improve cognitive performance, all the while protecting your body against the effects of ageing.

Growth and tissue repair - Just as builders need special materials to renovate a home, your body demands certain nutrients for its "construction zone" the growth and repair of tissue. Good nutrition has the advantage that it ensures growth, healing and the maintenance and build-up of muscle mass. For these essential processes to take place, the body needs energy, certain vitamins and minerals, but especially protein on a daily basis. Magnesium, glucosamine, calcium and vitamin D are all critical for bone and muscle growth and repair, so consider taking supplements containing these ingredients if you are concerned your diet may be deficient.

Maintaining good mental health - The most basic principle in preventing depression and mood swings, is to eat a balanced diet that contains foods from all the different food groups. Start eating fruit and vegetables, unprocessed grains and cereals, lean meat, eggs, milk and dairy products, legumes and nuts, poly- or monounsaturated margarine and oils. Also make a point of including fatty fish, like salmon and tuna, in your diet. People who have an omega-3 deficiency are more prone to depression than those who consume adequate quantities.

Supplements provide the essential proteins and amino acids that support weight loss and muscle growth. Click here to get your award winning supplement to support your workout

HOW TO ACHIEVE GOOD NUTRITION IN YOUR DIET

Each food group provides different nutrients and benefits, so eating a balanced diet that includes foods from all groups is essential. The nutrition importance food groups that you should keep in mind are:

Whole-grain foods such as brown rice and bread are forms of carbohydrates, specifically unrefined carbohydrates. They provide you with energy, healthy fibre, vitamins, minerals and antioxidants, and aid with digestion.
Fruits and vegetables forms of produce are rich sources of vitamins and minerals that help regulate body functions and protect it against chronic diseases. To get the most nutrients out of your fruits and vegetables, eat them whole, eat whole fruits instead of having them juiced.
Protein is the primary nutrient responsible for building and repairing muscle tissue in the body. Animal meat is the most common source of protein, but there are also several plant-based options to choose from such as nuts and legumes. Individuals on plant-based diets should ensure that eat the right combination of plant protein to ensure that their dietary needs are adequately met. Protein can also come from as not everyone can consume a lot of protein from a meal.
Dietary fat is essential for good health as they regulate cholesterol levels in your body while promoting healthy cell function. Monounsaturated, polyunsaturated and saturated fat all play a role in this aspect of good health. On the other hand, the additional fat you often find in fried food should be minimised as they are largely polyunsaturated fat derived from processed vegetable oils such as soybean and rapeseed.

If it is possible for you then Fresh, whole foods are the ones you will derive maximum nutritional benefits from. Always go for foods in their purest, unprocessed form such as fresh fruits, vegetables and meat when possible. If you go with processed alternatives, pick those that have undergone simple changes such as dehydration and flash freezing to minimize nutrient loss. Also, keep an eye on the ingredients list to ensure that you're consuming as little additives with your food as possible.

You will also want to look at portion sizes, this is all about ensuring that you are getting the right amounts of nutrients and calories from your food. Over-eating or under-eating deprives you of nutrients and can affect your weight, so always regulate your meal portions. When buying food, check out the serving sizes on the nutrition labels to see what amounts to a regular serving and how much it provides in terms of nutrients.

A varied and healthy diet is usually one that contains plenty of fresh, plant-based foods, and limits the intake of processed foods. If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian. They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health.

BOTTOM LINE

Nutrition importance plays an important role in our lives. It can help guard against malnutrition and help prevent diseases such as obesity, diabetes and cancer.

Good nutrition aids the immune system against diseases, and so poor nutrition can mean we are more prone to these.

We should aware about the food we eat regularly and only have proper food in our diet including protein, carbs and fats as well as plenty of fruits and vegetables. All these healthy foods along with good hydration leads to a lifetime habit toward a healthy extended life.