Food and Nutrition

Impact of nutrition on your health
Food does more than just provide the body with calories and energy. Proper nutrition provides the
vitamins and minerals that the body needs in order to function correctly.
What we eat therefore has a direct impact on our overall well-being. If you get proper nutrition,
then your organs and bodily systems will perform well. On the other hand, if you have unhealthy
eating habits, then your chances of developing complications and susceptibility to diseases will be
high.
Different impact of nutrition on health

Balanced Diet Boosts Immunity
A healthy lifestyle starts with having a balanced diet. It usually consists of fresh vegetables and fruits,
lean meats and proteins, and grains. Eating a variety of these healthy foods can help your body maintain
proper immunity against invading viruses and bacterial infections.
Too Much Sugar Can Lead to Obesity
It is vital to keep your sugar levels in check to help prevent physical complications such as
obesity, diabetes, and heart disease. Excessive sugar consumption can cause resistance to leptin, which is
a hormone that is in charge of regulating hunger
Too Much Salty Food Can Increase Blood Pressure
Higher salt intake can directly affect your blood pressure. The higher your blood pressure is, the greater
your risk of developing heart-related and circulatory complications. When you consume too much salt,
your body also holds onto excess water, which causes bloating. Be aware of the salt content of what you
eat, especially processed meals and salty snacks.
High-Fiber Diet Lessens Cancer Risk

Consuming plenty of fiber in your diet works to reduce your blood cholesterol levels, thus lowering your
risk of developing various types of cancer. Dietary fiber also helps to make you feel full, which prevents
you from overeating. Fiber also aids in proper metabolism and better digestive processes, which
contribute to a lower risk of cancer.
Proper Nutrition Is Linked to Better Mental Health
Our brain also gets its nutrition from the food we eat. Studies show that increased sugar levels can lead to
mood disorders and symptoms of depression, so it’s best to keep your sugar intake under control for
optimum mental health. People who take probiotics (food or supplements with good bacteria) have lower
anxiety levels than those who do not. Processed foods have been shown to have a negative impact on a
person’s mental well-being.
Basic types of nutrition

There are 2 types of nutrients: macronutrients and micronutrients. Macronutrients are needed in
large amounts and are essential for energy and daily activities. Micronutrients are needed in small
amounts and perform specific functions needed for our bodies. Here are some examples of macro
and micronutrients
Macronutrients
Macronutrients are types of foods that are needed in large quantities in the diet. These
include carbohydrates, proteins, fats, cholesterol, fiber, and water.
Micronutrients
Micronutrients are vitamins and minerals needed by the body in very small amounts. However,
their impact on a body's health are critical, and deficiency in any of them can cause severe and even
life-threatening conditions.
Nutrients and their Functions
Carbohydrates
It is one of the main sources of energy for human beings. It comprises of three types of
carbohydrates and they include fibre, sugar, and starch. They are usually low calories and thus
help in maintaining a healthy diet.
Protein
Protein is the major structural component of cells and is responsible for the building and repair of
body tissues. Protein is broken down into amino acids, which are building blocks of body tissues.
Fat
Like carbs, fat is not something to be afraid of, as long as it’s consumed in appropriate quantities in
a balanced diet. Fat is an energy source that, when consumed, increases the absorption of fat-
soluble vitamins including vitamins A, D, E and K. It can also support numerous other functions,
including cell growth and regeneration, muscle function, brain function, and more
Vitamins
Vitamins and minerals are the two micronutrients, which are necessary for optimal body
functioning but are only required in smaller amounts. There are a total of 13 essential vitamins,
including commonly-discussed ones like Vitamin A, B, C, and D
Minerals
The other micronutrient group, minerals, includes a number of nutrients that support bone
strength, metabolic function, blood pressure, muscle health, and more. Different minerals can be
found in different foods, and several, such as calcium and zinc, may be supplemented under a
doctor’s advice if necessary
What makes food heal

1. Food gives you energy to get through the day
Nutrients called carbohydrates are found in foods like wholegrain breads and cereals, potato, rice and
some dairy. Carbohydrate is the main fuel your body uses to keep the muscle and brain working.
Carbohydrates are important because if you do not provide your body with fuel you run out of energy and
then cannot do all of your favourite activities in the day. This means you would have no energy to go for
a walk or run, do the grocery shopping, cook meals or take your kids or pet to the park. Fibre is a very
complex form of carbohydrate and it helps to prevent constipation and diverticulitis and lowers your risk
of bowel cancer.
2. Food helps us to repair muscle and build DNA
Protein is another nutrient that is important for the body and it can be found in foods like meat and
poultry, eggs, legumes and nuts and seeds. Protein helps to build and repair muscles and body organs and
tissues, like skin, hair and nails. Enzymes that control the major metabolic processes related to digestion,
breathing and fighting infection, are also made from protein. Without protein, our bodies wouldn’t be able
to repair our muscles after exercise or build DNA which is our genetic material we pass on to our children
and repairing it is a vital process for sustaining life.
3. Food can help your body insulate itself and improve your health
Your body needs some stored fat in order to provide insulation and to protect your vital organs. Fat tissue
is also a storehouse for fat soluble vitamins A, D, E and K. Fat contains fatty acids, some of which are
essential. Fatty acids protect every body cell and help regulate processes like blood clotting and immune
function. Specific fatty acids called mono- and polyunsaturated fats can lower your risk for heart disease
when they replace saturated fats in your diet. Monounsaturated fats can be found in foods like avocado,
olive oil and almonds and polyunsaturated fats can be found in salmon, walnuts and sunflower seeds.
Increasing these type of fats and replacing foods such as processed meats, including salami, pastries, take
out and highly processed foods can help improve your blood cholesterol levels by decreasing the LDL
(bad) cholesterol) and increasing the HDL (good) cholesterol.
4. Food can help you feel better, as well as make you appear ‘more attractive’
Vitamins and minerals are nutrients needed in small amounts across a range of metabolic processes that
work to keep the body healthy, from breathing to produce red blood cells, to repairing itself, burning up
energy and fighting infection. When these processes work well, you feel better in yourself.
Food, especially brightly coloured fruits and vegetables such as carrots, broccoli and red capsicum,
contain nutrients called carotenoids. Research shows that carotenoids can change the shade of your skin
colour and give it a healthy glow. Even better, is that research has shown that consuming the
recommended amounts of brightly coloured vegetables and fruit enhances your skin colour to a point that
others notice and think you look more attractive.
5. Food helps your brain
There a number of nutrients that may be able to improve brain function, which includes memory and
attention. Omega-3 fatty acids, found in walnuts, canola and oily fish like salmon may help with
preserving or enhancing brain function. Recent research is looking at whether curcumin, found in the
curry spice turmeric, and selenium, found in fish and nuts also help promote brain health.

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Food and Nutrition

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Impact of nutrition on your health

Different impact of nutrition on health

High-Fiber Diet Lessens Cancer Risk

Basic types of nutrition

What makes food heal

2. Food helps us to repair muscle and build DNA

5. Food helps your brain

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