It seems everybody wants to talk about it, but most of the information out there isn’t really good.
I believe that a universal diet doesn’t exist. So, I’d say that everyone needs an individual diet.
Just think about it… we are all different and every one of us has a unique organism.
However, there are some fundamental guidelines we should follow, in order to make our diet optimal, and our health better.
How are our bodies built?
Our body contains of some essential nutritional elements.
They are, basically, chemical compounds, and those compounds are composed of elements such as carbon, hydrogen, oxygen, and nitrogen.
All of them are coming with what we put in our mouths. Therefore, proper nutrition is essential for our biological development.
So, we can say that humans operate on complex interactions between different substances, which transport all the necessary nutrients throughout the body.
What are the nutrients?
Nutrients are the substances, which our body uses to develop, grow, function, and reproduce. Without them… well, things start falling apart.
There are two main types of nutrients – "macro" and "micro" nutrients.
Macronutrients provide structural material and energy for the body. (carbohydrates, proteins, and fats)
Micronutrients provide growth and substance balance for it. (vitamins and minerals)
Water
Water is a crucial element for absolutely every single part of the organism.
In fact, most of our body is made of water. It’s in every cell, vein, and organ. And if you run out of water, you will die.
It helps the transportation of all the different nutrients to the cells. Flushes out the toxins accumulated in our body. And prevents dehydration and constipation.
Water not only takes care of our physical shape but also of our psychological state. It improves our brain’s function. Prevents fatigue, improves concentration, and boosts motivation.
So, water is also a nutrient, but with a quite enhanced role.
All you have to do, in order to get water is… to drink enough.
Of course, for every person, “how much”, is a different thing. On average, everyone should drink at least 2 liters of water every day.
You can easily recognize if you’re getting a sufficient amount of water, if your urine is close to beer-yellow, and you frequently go empty your bladder.
Vitamins
Vitamins' main role is to help us fight illnesses, and stay healthy.
There are a lot of different types of vitamins, and we need them all.
They are powerful antioxidants, and if we are not getting enough, this may cause problems. And that… could lead to the development of diseases.
Vitamins improve our vision, recover our skin, strengthen our bones, and enhance our physical functionality.
You can get all the vitamins you need from fruits and vegetables.
The important thing to remember here is that you need variety. That way, you can get as many different vitamins as possible.
So, simply change foods every day and you’ll feel great, won’t have to take any supplements and you’ll never wonder if you’re getting enough vitamins.
Minerals
Minerals help us maintain strong bones and teeth, they regulate our metabolism, and also help transport water, where it’s needed.
They support our nervous system sending signals through the different parts of the body. They help muscles contract and relax. Boost hormone creation. Maintain our immune system. And even speed up wound healing.
The most important minerals are calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.
Again, fruits and vegetables are abundant of them. Change foods on a day to day basis, and you’ll get all the minerals required.
Proteins
Proteins are basically the building blocks of our bodies. They are in every cell, bone, muscle, skin, and hair.
They help growth, body maintenance, and health in general.
A big percentage of our weight is actually made from proteins. All of our antibodies, hormones, and other substances are composed of them.
Proteins are made from amino acids, and of course, we need different amino acids, so we can function properly.
Our body creates some of them alone, but for the rest, we need to get from food.
You don’t need so much variety, as with fruits and vegetables, but you’ll still need to have enough proteins in your food.
Great sources are meat, fish, and eggs. However, you can get proteins from beans, soy, nuts, and some grains.
How much proteins you need, depends on how active you are, and what’s your age.
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Fats**
Despite all the recent yelling against fats, we need those too. And, yes, they are clearly an important part of our diet.
They support many of our body’s functions too, but they also help us absorb vitamins and minerals.
They maintain muscle movement. Build cells. Prevent blood clotting. Balance blood sugar. And create a large amount of the needed calories.
Fats are very good anti-inflammatories. They decrease the risk of heart disease, diabetes, arthritis, cancer, and Alzheimer’s disease.
And because our brain consists mostly of fats, they improve its function too.
NOTE! Saturated and trans fats are not good for you. Limit them as much as possible. They are hiding in butter, cheese, ice cream, and in all the processed foods.
You need healthy fats. Get them from nuts, seeds, fish, olives, avocados, and coconuts.
These fats are the ones, which will give you all the benefits – energy, durability, and growth.
Carbohydrate**
There is a lot of noise around carbohydrates too. Yet, they are another necessary part of a well-functioning body.
Again, the types of carbohydrates you receive are crucial. Some of them are a lot better than others.
For example, bread, pasta, refined grains, sodas, and fries are not good for you. They have so-called “added substances” in them, which your body cannot handle very well.
The main problem is, we don’t feel full when we are eating them, so we constantly overeat. That leads to accumulation, which we don’t actually need.
So, our body tries to find a proper use of them, and when it can’t find such, it stores the carbs somewhere… Most often, around the belly or the butt. This whole process takes energy out of us, instead of charging us with it.
Eat whole grains, beans, potatoes, or rice. They are the perfect source of carbohydrates.
So…
All the nutrients work in synchronicity, just like a team. And if someone is missing, things are not going as good as they should be going.
Of course, everything that you overdo will harm you.
That’s why you have to maintain not only quantity but also quality.
The best way to do it is to eat a large variety of foods. To be careful that you get all the nutrients you need. And to just avoid all the processed bullshit foods that flood the markets.
Last but not least, if you have a specific health condition, a blog post isn’t the best way to look to improve your diet. It’s just for your information.
Therefore, consult with a doctor, who specializes in nutrition. Make them aware of your condition. Trust them and listen to what they’re saying.
Now, some people say that you have to eat different foods in a specific order. That way, they say, the food will be digested properly.
For example, eat fruits first, then
I don’t know if that is true, and I don’t do it. But! Do your own research and see what fits best for you.
Basically, find foods that you like and see which of them are suitable for you. Then, throw out all the foods that are not. That’s it.
Information is free these days. You just have to find it.
Information source:https://www.publish0x.com/what-about-human-body/what-about-food-and-diet-xkrgmv