Good nutrition always involves eating a balanced diet. It isn’t about filling the stomach to keep away hunger. Though controversy exists in food, it would be best if one eats well to live healthily. People of all ages are dying today due to obesity and heart diseases caused by poor diet. Again, child mortality is high due to malnutrition. Below are some nutrition facts everyone should know.
Omega-3 Fats are Crucial
Proper functioning of the brain and the human body is vital for everyone. Thus, taking omega-3 fatty acids, which include eicosapentaenoic acid (EPA), alpha-linolenic acid (ALA), and docosahexaenoic acid (DHA), is vital. The best sources of these acids are plant oils, fish oils, fatty fish, grass-fed meat, and pastured eggs.
People who intake low amounts of omega-3 are likely to suffer from heart diseases, mental disorders, and they also have a low intelligent quotient (IQ).
Avoid Added Sugar
Processed foods have too much added sugar. Added sugar such as table sugar and syrups contain empty calories. Therefore, eating processed foods doesn’t help the body because they lack nutrients. Thus, those who eat processed foods daily suffer from nutrient deficiencies, increasing the risk of contracting various diseases.
Taking too much added sugar exposes people to heart diseases, type 2 diabetes, and obesity. These are some of the leading causes of death in the world today.
Artificial Trans Fats are Unhealthy
Food processing companies hydrogenate vegetable oils to process trans fats. These chemically processed oils are used to make products such as margarine. Taking these products results in poor health and increases the risk of diseases.
Chronic diseases caused by high intake of artificial trans fats include;
- Heart diseases such as coronary artery diseases and atherosclerosis
- Abdominal obesity
Vitamin D is Vital
The sun’s ultraviolet rays are the source of vitamin D. The skin makes vitamin D which functions as a hormone in the body. Vitamin D helps in strong bones, teeth, and healthy muscles.
However, most people apply sunscreen on their skins, blocking the ultraviolet rays from getting into the skin. Vitamin D deficiency leads to rickets in kids and osteoporosis in adults. Those who aren’t exposed to the sun can take vitamin D supplements which prevent deficiency.
Vegetables Improve Health
Vegetables are rich in lots of nutrients. They contain fiber, vitamins, minerals, antioxidants, among others. Studies have also approved that vegetables improve health and lower the risk of diseases. Vegetables can be cooked or eaten low. Some vegetables to include in a daily diet include;
- Swiss chard
- Brussels sprouts
Real Foods are Better than Supplements
Some people eat a bad diet and try to match the nutrients with supplements. However, no amount of supplement works the same way as eating vegetables and fruits. These real foods have traces of nutrients that are vital for a healthy human body.
Therefore, when taking supplements, one should also take a balanced diet. However, taking vitamin D supplements is recommended because it is lacking in many diets. Though most nutritionists encourage people to take multivitamins, they can never provide nutrients like real foods.
Avoid Refined Carbohydrates
Refined carbohydrates include processed grain, white rice, sodas, pasta, breakfast cereals, and sugar. These foods lack certain nutrients such as fiber which could lead to increased blood sugar and insulin. This leads to the risk of chronic diseases such as diabetes.
On the other hand, unrefined carbohydrates include foods such as vegetables, fruits, and whole-grain cereals. They contain fiber, antioxidants, and other vital nutrients. Those people who always include unrefined foods in their diet have a lower risk of chronic diseases.
Everyone is Unique, and There’s Nothing Like a Perfect Diet
Different things determine the diet that everyone should eat. Environment, genetics, body type, and physical activities are common factors that determine what diet one should eat. So, what fits one person in a specific environment may not work for another person in a different environment. However, it isn’t easy to know what’s best to eat. Thus, people should conduct experimentation until they know what foods to stick to.
Always Eat Unprocessed Foods
Most people go for junk food when hungry. However, these processed foods contain lots of trans fats, sugar, and high calories. They also contain artificial chemicals that aren’t healthy to eat. With more food processing industries popping up daily like wildfire, most people are tempted to eat processed foods such as biscuits, sausage rolls, tinned vegetables, cheese, and microwave meals.
Results of eating processed foods affect people of all ages. That’s why there are increased cases of cancer and diabetes, even in children. Those who eat processed foods have a shorter lifespan compared to those who eat unprocessed food. This is due to poor health that leads to an increase in all sorts of diseases.
No matter how busy one is, it would be best to devote some time to cook real foods. Again, parents should ensure that their kids eat healthy foods from a young age. Those who give processed foods to their kids because they are always on a tight schedule can spend a lot of money on their kids’ medication in the future.
Diets are Ineffective – A Healthy Lifestyle is Necessary
Some people go on a diet to lose weight. However, most go back to eating unhealthy foods after losing weight, hence, regaining weight. This exposes these people to deadly diseases such as heart diseases, cancer, and diabetes.
Thus, people should adapt to living a healthy lifestyle if they need to live well and longer. Despite going on a diet, even after losing the extra weight, it would be best to stick to a balanced diet.
Nowadays, there are several diseases caused by a poor diet. Thus, people should choose to eat better if they desire a healthy lifestyle. Those who are choosy on foods should ask for advice from a specialist concerning nutritional labeling. This way, they enjoy a healthy lifestyle and are at a lower risk of chronic diseases caused by an unhealthy lifestyle.