How Nutrition Influences Health
Nutrition has a direct impact on health. It influences weight, fitness, immune system and even brain health.
For individuals who suffer from diabetes, a monitored diet along with regular insulin intake, and exercise are needed to have a well-adjusted metabolism.
Diabetics should have a diet that consists of less carbohydrates and fat, low alcohol and high in fiber.
Food should be healthy, taste good and give pleasure, otherwise you will quickly be frustrated.
However, eating small amounts of various foods is important because this is when the body gets everything it needs. No single food contains all the nutrients.
The Good Fat
Fresh and natural ingredients are key to a healthy diet. Fruits and vegetables provide the body with plenty of nutrients, fiber and phytochemicals.
The body needs fiber, vitamins, and minerals in addition to carbohydrates, fats and protein.
It’s very common that many people avoid fat to maintain their health but a well-balanced diet should contain some fat.
Fat fulfills various tasks in the body and is necessary for the transport of some vitamins.
Vegetable fats like olive oil, linseed/flaxseed oil provide essential fatty acids and vitamin E.
While animal fats from fish or krill oil contain omega-3 fatty acids which are required almost everywhere in the body.
A great source of omega-3 fatty acids is krill. It’s pure and does not contain any harmful chemicals. Since the body can’t produce omega-3s by itself, it needs to be ingested with food or taken from supplements.
A big no-no are fats from processed foods such as sausages, pastries, confectionery, fast food and other finished products.
These contain trans-fats which can increase the risk of cardiovascular diseases.
The Energy Source
Carbohydrates are also main sources of energy aside from fat. They are the preferred source of energy for the muscles and brain.
In its simple form, carbs are found in sweets as glucose and in fruits as fructose.
In complex form, they are found in potatoes, noodles, rice and bread.
Specifically, potatoes contain high-quality protein, magnesium, and lots of fibers that don’t break down easily.
Above all, the whole-grain products are particularly valuable suppliers. The complex carbohydrates go slower into the blood because they have to be split first.
A balanced diet also requires the right amount of protein.
Proteins supply the body with amino acids, the building materials for cells and tissues, muscle fibers, organs and blood, enzymes and various hormones.
Since the body can’t produce some amino acids, they need to be taken with food.
A recommended amount of protein in a diet is 15-20%.
Many people think that protein only comes from meat, but fish, dairy products as well as spinach, kale, broccoli sprouts are also high in protein and provide more variety in the diet.
Lose a Little to Gain More
Shedding a few extra pounds can help people who are obese, diabetic or have neurological conditions to adjust their metabolism better.
Regardless if a person is diabetic or not, weight loss can strengthen health and improve the quality of life.
Weight loss may prevent or at least delay the onset of any disease, but this may also depend on other factors.
An increase in fibers from vegetables will help a lot.
These will fill the stomach with less calories and can reduce blood sugar levels after meals.
If you have normal weight, the same nutritional recommendations will still benefit you but make sure to include regular exercise.
Don’t worry, you don’t need to join a competitive sport.
Every weight loss journey is different because every “body” is built differently and has its own pace.
So, take your time and don’t stress yourself out.
Know Your Food
Finally, knowing your food’s nutritional content is important so you can incorporate the missing nutrients your body needs.
This is true not only for people who have diabetes or are obese; everyone should be aware of the daily recommended intake of vitamins and minerals their body requires.