How can nutrition be used in daily life?
Provide energy and support our body functions
The essential ingredients of our food are around 50 nutrients that our body needs in order to function. We gain energy from food and supply the body with substances that are necessary for important processes. Food provides us with fuel for muscles, nerves and the brain. Eating protects us from deficiency symptoms and diseases. But eating can also make you sick.
What are nutrients?
The organic and inorganic substances absorbed by humans, which are processed in the metabolism and serve to support life, are called nutrients. One distinguishes between:
Sometimes the micronutrients also include proteinogenic amino acids, omega fatty acids and secondary plant substances.
Each nutrient has to fulfill specific tasks in the human body. An inadequate or excessive supply of nutrients leads to functional restrictions and promotes diseases.
What are macronutrients?
The body gains energy from the macronutrients. One gram of carbohydrate or one gram of protein ingested provides 4.1 kilocalories (kcal), one gram of fat provides 9.3 kilocalories. A diet weighted as follows is recommended:
If we do not consume enough macronutrients, this inevitably leads to:
- decreasing efficiency
- muscular dystrophy
- Deficiency of fat-soluble vitamins
- Weakened immune system
- Skin eczema
If we take in too many macronutrients we get sick:
Dietary fiber is particularly long-chain carbohydrate. Their peculiarity is that they cannot be used by the body like other carbohydrates. Nevertheless, they are valuable substances for the body and support digestive processes.
You can find more information on the subject at: Proteins | Fats | carbohydrates
What are micronutrients?
The body does not get any energy from micronutrients. Rather, they support the human organism in exercising body functions. Vitamins and minerals (bulk substances and trace elements) regulate metabolic processes. If we do not supply our body with enough micronutrients, these processes are disrupted and various deficiency symptoms and diseases occur. At a Overdose symptoms of poisoning can occur.
You can find more information on the subject at: Micronutrients
Vitamins are organic compounds that our body needs in order to be able to carry out vital functions. 11 of the 13 vitamins have to be taken in with food, as the body cannot produce them itself. Vitamin D and niacin, on the other hand, can be synthesized by the human organism.
The vitamins include:
You can find more information on the subject at: Vitamins
Minerals are inorganic nutrients that the human organism cannot produce itself. They are vital to us. Therefore we have to get them through our food.
Bulk substances (macro elements)
If minerals occur in a concentration of over 50 milligrams per kilogram of body weight, one speaks of bulk substances or macro-elements. They include:
You can find more information on the subject at: Minerals
Trace elements (micro elements)
If minerals occur with a concentration of less than 50 milligrams per kilogram of body weight, they are called trace elements. They include:
You can find more information on the subject at: Trace elements
What does a balanced diet look like?
A balanced diet can ideally be implemented with a daily basic diet of fresh fruit and vegetables as well as grain products such as whole grain rice, whole wheat pasta and whole grain bread.
In addition to carbohydrates, these foods also contain many vitamins, fiber and minerals. You should only eat fish or meat once or twice a week. This small amount is sufficient to meet the requirement for fatty acids or essential minerals and vitamins found in these foods. Milk and milk products guarantee that the calcium requirement is covered. Vegetable rather than animal fats are preferable. They are often of higher quality.
Many minerals are contained in mineral water. In any case, you should drink at least 1.5 liters of liquid a day in the form of water, tea or spritzers.
You can find one on most food packaging Nutritional table, which indicates the nutritional value of the product and the specific energy content as calorific value.
You can find more information on the subject at: How do I eat healthy?
A balanced diet for vegans
Anyone who refrains from consuming meat and animal products must above all pay attention to the intake of the following nutrients:
- vitamin B12
- Vitamin D
vitamin B12 only occurs in animal products. In addition, the body cannot produce the essential vitamin itself. Fortunately, however, it can be synthesized and supplied to the body through dietary supplements. It is now also added to many foods. Under the chemical name Cyanocobalamin or only cobalamin can be found on many food ingredient lists: Various soy drinks, rice drinks and juices contain the vitamin that is important for the body.
Also Vitamin D occurs almost exclusively in animal products, but you can stimulate your own synthesis by spending a lot of time outdoors. In addition, the vitamin D is contained in chanterelles and champions and can also be taken from dietary supplements.
Wheat bran, pumpkin seeds, millet flakes and quinoa are available Iron suppliers. Iron is found in many plants; However, it can be absorbed much more poorly by the body than from animal products.
Compared to vegetarians, vegans often have a lower bone density and thus an increased risk of osteoporosis. On the one hand, this is due to the fact that the Calcium content is very low in plants and, on the other hand, plant inhibitors interfere with the absorption of the mineral.
The one contained in fish Omega-3 fatty acid is important for the cardiovascular system and the development of the eyes and brain.
Food supplements for vegans - our product tips: Veggie Depot D3 + Calcium | Floradix® iron plus B12 vegan capsules | omega3-Loges® vegetable
The protein requirement of vegans is covered with pulses and nuts.
You can find more information on the subject at: Vegan Diet: What Should You Look For?
Our pages are for your information only and are not a substitute for diagnosis and treatment by the doctor.
Despite careful research and the use of reliable sources, errors can sometimes creep into our texts. Help us improve. Send information to: [email protected]
As of: 04/28/2020
For reasons of better legibility, the male form is used in the text for personal designations. It goes without saying, however, that the information relates to members of both sexes.
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