HEALTHY NUTRITION

What does food give us?

The substances that make up food are called nutrients, each of which has its role in our body.

Some nutrients are found in large quantities in food, which is why they are called macronutrients; This is the case of proteins, carbohydrates, and fats or lipids.

Other substances are also present in very small quantities in foods: they are micronutrients, such as vitamins and minerals, fundamental in processes at the cellular level.

Every day our body needs to consume foods full of nutrients, micronutrients, and energy (calories), in the appropriate quantity and quality, to carry out its processes at the cellular level and to be able to carry out the activities we choose to do.

Current challenges for a healthy diet

We all know the importance of good nutrition for health and well-being, but also the challenges of maintaining a healthy, varied, and balanced diet.

Just a few decades ago, eating healthy was very simple. There was a great availability of fresh foods rich in nutrients, which arrived on our tables from nearby producers or processors, depending on the seasons of the year. Highly processed foods were virtually unavailable and expensive.

It was not necessary to have any special knowledge to eat correctly! It was enough to eat what was available.

Today, things are very different, the world has globalized and we mainly consume industrialized and processed foods, with nutritional values very different from what our diets offered decades ago. Sometimes these foods come from distant countries and in order for them to reach our table in good condition, their shelf life must be increased through additives and preservatives. Also, fresh foods such as fruits and vegetables are subjected to long refrigeration chains to prevent them from ripening before reaching our tables, losing a large amount of the vitamins and minerals that they could have provided us.

What does healthy eating consist of?

Healthy eating is about eating a variety of foods that give you the nutrients you need to stay healthy, feel good, and have energy. These nutrients include proteins, carbohydrates, fats, water, vitamins and minerals.

Nutrition is important for everyone. Combined with physical activity and a healthy weight, eating well is a great way to help your body stay strong and healthy. What you eat can influence your immune system, your mood, and your energy level, among many other things.

Nutrients and micronutrients

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Proteins

Proteins provide the body with amino acids, which help the body's cells carry out all their daily activities. Proteins help the body make new cells, repair old cells, create hormones and enzymes, and keep your immune system healthy. If you don't have enough protein, it takes your body longer to recover from illnesses and you are also more likely to get sick.

Some good sources of protein are lean meat, fish, poultry, low-fat dairy products, nuts, and legumes.

Carbohydrates

Carbohydrates give you quick energy, they quickly enter the blood in the form of glucose, which your body uses as fuel, converting the leftovers into fat.

Fruits, vegetables, bread, pasta, grains, cereal products and flours, legumes are good sources of carbohydrates. Many of these foods are also good sources of fiber, a substance that the digestive system needs to stay healthy.

Sugar is also a carbohydrate, but it is high in calories and offers no other benefits (such as vitamins and minerals).

Lipids or fats

Fats provide your body with the fatty acids it needs to grow and produce new cells and hormones. Fat also helps some vitamins move through the body. Your body stores excess calories as fat, which is stored as reserve energy.

Fats give you more concentrated calories than carbohydrates or proteins. In other words, a teaspoon of fat has more calories than a teaspoon of carbohydrates or protein.

There are three basic types of fats:

Saturated fats are only found in foods that come from animals. They are those that increase the value of bad cholesterol in the blood.

  • Trans-saturated fats are formed when liquid vegetable oils undergo a process called hydrogenation to make them more solid. This allows to improve its conservation and improve its flavor. They are used in the production of margarine, cookies, industrial pastries, and fried products, all foods related to an increase in bad cholesterol.
  • Monounsaturated and polyunsaturated fats are found in vegetables, nuts, grains, and cold-water fish. Omega 3 and omega 6 fatty acids are polyunsaturated. These fats help reduce bad cholesterol.

Vitamins and minerals

Vitamins keep bones strong, vision sharp and sharp, and skin, nails, and hair healthy and shiny. Vitamins also help the body use energy from the foods you eat, intervene in immune processes, and in proper brain function.

Minerals are chemical elements that help regulate body processes. Potassium, for example, helps nerves and muscles function. Calcium helps teeth and bones stay strong. Iron transports oxygen to cells.

These micronutrients are found in very small quantities in the foods we eat, and it is necessary to follow a sufficiently varied diet with foods that are not industrially processed to obtain the necessary quantities for our body to function correctly.

Water

Water is necessary for life, so it is essential for good health.

The water content ranges from 50% to 66% of total body weight. Water regulates your temperature, moves nutrients through your body and eliminates waste. Losing a large amount of fluid, with the chemicals and minerals it contains, can cause dehydration.

Why use vitamin supplements?

Nutritional supplements are used to complement a healthy diet, not replace it.

You may want to consider a nutritional supplement if you do not eat enough healthy foods or if you do not eat a sufficient variety of foods, and especially if you intend to improve specific aspects of your health and well-being.

Supplements, if they are well designed in their composition for a specific objective, and are made with ingredients of proven quality, can be very useful to complement our nutritional efforts, and help us improve specific aspects of our life and health.

If you decide to use supplements, we advise you to start by asking yourself what specific aspects you want to improve... for example, do you feel with little energy? Are you not resting well? Are you consumed by stress? Do you get too sick? These and many others are good goals and there are concrete solutions to help you with all of them.