Have you heard the saying, "You are what you eat"? This old adage actually contains a profound truth that is highly relevant in modern nutrition science. The food we consume daily is not merely a source of energy, but a crucial element that constitutes and regulates our bodies.
However, for many people, the concept of a "balanced diet" may seem abstract and difficult to incorporate into their daily lives. So, let's explore the basics of nutrients and their practical applications in everyday life.
Firstly, imagine what happens when food enters your body. Food that enters the mouth undergoes initial digestion by saliva, passes through the oesophagus, and reaches the stomach. In the stomach, it's further broken down by gastric juices, and in the small intestine, nutrients are absorbed through the action of digestive enzymes and bile. These nutrients are then transported throughout the body via the bloodstream, used to build our bodies and maintain their functions.
Nutrients broadly serve three roles: "providing energy", "building the body", and "regulating bodily functions". For instance, carbohydrates are our primary energy source. Have you ever felt your body becoming energised after eating bread or rice? That's carbohydrates at work.
On the other hand, protein is crucial as a building block of the body. It's essential for muscle and organ growth and repair, making it particularly important for those on diets or engaged in strength training. Lipids are similarly important in forming body structures, playing a role in the formation of sebum and cell membranes.
Vitamins and minerals play a role in regulating bodily functions. For example, vitamin C boosts immunity and helps prevent colds, while calcium is essential for bone and tooth formation. A deficiency in these nutrients can potentially lead to various health issues.
So, how can we practically ensure a balanced intake of these nutrients?
To prevent anaemia due to iron deficiency, actively incorporate lentils and spinach into your diet. Adding lemon juice to a spinach salad can help the vitamin C aid iron absorption. To prevent calcium deficiency, actively consume tofu and green vegetables. Miso soup with tofu, while a commonplace dish for Japanese people, is actually rich in calcium.
For vitamin B intake, sandwiches made with wholemeal bread are recommended. Nuts are also a good source of vitamin B and make for a great snack.
For pregnant women or those planning pregnancy, folic acid intake is particularly important. Incorporate green and yellow vegetables like spinach and broccoli into your daily meals. A spinach and tomato salad is an example of a nutritious and delicious dish.
The approach to nutritional balance varies with age and lifestyle. Calcium is especially important for growing children, while the elderly need to consciously intake calcium and vitamin D to prevent osteoporosis.
Acquiring nutritional knowledge and incorporating it into your daily diet isn't difficult. By gradually putting it into practice, you can lead a healthier and more vibrant life.
Your body is indeed made of what you eat.
Why not review your diet starting today?
Let's take the first step together towards a healthier, more beautiful, and happier life!