Diet gun

Nutrition is the set of foods that we choose to consume not only to maintain ourselves in life but to have good health as well as to help them in impending diseases.

Health is the state of complete physical, mental and social well-being, and not merely the absence of disease or disability.

The nutrients in food are proteins, carbohydrates, fats, vitamins, minerals, fiber and water.

If we do not have the right balance of nutrients in our diet, the risk of developing certain health conditions increases.

Macronutrients

Macronutrients are nutrients that we need in relatively large quantities. These are proteins, carbohydrates, fats and water.

Proteins

Proteins are organic compounds that occur in nature and are composed of amino acids.

There are 20 amino acids. Some of them are essential (leucine, isoleucine, valine, lysine, histidine, methionine, phenylalanine, threonine, tryptophan) and we must obtain them from food because they cannot be synthesized by our body.

Non-essential amino acids can be synthesized by our body.

Some foods provide complete protein, which means that they contain all the essential amino acids while other foods contain various combinations of amino acids, some essential and some non-essential.

Most plant-based foods do not contain complete protein, so if we follow a vegetarian/vegan diet we should choose food combinations that cover/create all the essential amino acids during the day.

Protein is essential for building muscle mass and a lean figure, also proteins contribute to the reconstruction of cells and the synthesis of enzymes and hormones.

Foods rich in protein include eggs, lean meat (pork, beef, chicken), fish (tuna, grouper, mackerel, salmon, trout, cod, sardines), seafood (octopus, shrimp, squid), dairy, quinoa, almonds, peanuts, beans, lentils, soy, tofu, pumpkin seeds.

Carbohydrates

Carbohydrates are classified into three main types: simple sugars, complex carbohydrates and fibers.

1. Simple Sugars

Simple sugars are easily digestible and they are a quick source of energy for the body.

There are 2 types of simple sugars:

Natural sugars: Those that are naturally present in foods, like in fruits, vegetables and dairy products (milk, yogurt, kefir).

Added sugars: Sugars that they added to foods during their production such as biscuits, cakes, sauces, etc. π

Added sugars cause a rapid increase in blood sugar levels. Frequent and sudden increases in blood sugar increase the risk of type 2 diabetes and its complications.
2. Complex Carbohydrates

Complex carbohydrates take longer to digest, resulting in a continuous supply of energy for our body. This category includes corn, wheat, bran, legumes, potatoes, bread, rice, pasta.
3. Fiber

Some types of fiber are used for energy, others are metabolized by gut bacteria, while others are not absorbed, passing through the body undigested.

Fiber is considered a type of complex carbohydrate. Complex carbohydrates take longer to break down and absorb, and we feel fuller longer.

Fiber can also reduce the risk of diabetes, cardiovascular disease, and colon cancer. Complex carbohydrates are a healthier choice than simple, unnatural sugars and refined carbohydrates.

Fats

Fat is a group of nutrients that contain energy and are essential for the body’s health. It is mainly composed of triglycerides, but can also include other fats such as cholesterol and phospholipids.

Fat is essential for maintaining brain health, helping with hormone production, reducing inflammation, and vitamin absorption, among other things.

Unsaturated fats, such as olive oil, are healthier than saturated fats, which are found mainly in animal products but also in coconut oil and palm oil.

High fat intake can lead to obesity, high cholesterol, liver disease, and other health problems.

Water

Water is essential in all biochemical processes that take place in our body.

The total content of the human body, on average, ranges from 55% to 70%.

Water does not contain calories and does not provide energy.

Water helps transport nutrients to the body’s tissues, eliminates harmful metabolic products, maintains healthy joints, controls body temperature, and helps treat constipation.

Micronutrients

Micronutrients are vitamins and minerals and are needed in small amounts.

Vitamins

Humans need small amounts of vitamins.

Vitamins are:

Water-soluble: The eight B vitamins and vitamin C

Fat-soluble: Vitamins A, D, E, and K

Water-soluble:

B1 thiamine. Found in whole grains, legumes, meat, fish, hazelnuts, almonds.

It is essential for the conversion of food into energy and for the proper functioning of the nervous system.

B2 riboflavin. Found in eggs, green vegetables, dairy products, meat, mushrooms, almonds

It helps in energy production, skin and mucous membrane health, eye health, acts as an antioxidant.

B3 niacin. Found in meat, liver, fish, nuts, whole grains, dairy products, asparagus, portobello mushrooms.

It has an important role in maintaining the health of the heart, blood vessels, metabolism, and the nervous system.

B5 pantothenic acid. Found in meat, fish, eggs, dairy products, legumes and nuts.

Helps convert nutrients into energy, balances blood sugar, reduces bad cholesterol, reduces high blood pressure, prevents nerve damage.

B6 pyridoxine. Found in fish, meat, poultry, whole grains, legumes, nuts, potatoes, spinach, avocado.

Helps maintain the health and normal function of the brain and nervous system, lowers blood pressure, Helps maintain good eye health, reduces nausea and vomiting during pregnancy, breaks down proteins, fats and carbohydrates.

B7 biotin. Found in liver, chicken, sardines, salmon, eggs, dairy, nuts, mushrooms, bananas, avocados

It helps in the metabolism of carbohydrates, lipids and proteins, as well as in the health of hair, nails and skin.

B9 folate. Found in green leafy vegetables, legumes, orange grapefruit, beef liver, chicken, pork, asparagus, avocado, broccoli, Brussels sprouts,

It is extremely important for the metabolism of the human body and mainly for the synthesis and repair of DNA, it is necessary for rapid cell division in the early stages of pregnancy.

B12 cobalamin. Found mainly in foods of animal origin, such as meat, fish, poultry, eggs and dairy products.

It is essential for the production of red blood cells, for the functioning of the nervous system, in converting carbohydrates into energy, in preventing neurological problems, such as numbness, dizziness and memory problems.

Vitamin C ascorbic acid. It is found mainly in peppers, kiwis, strawberries, oranges, papaya, broccoli, cabbage, spinach, tomatoes.

It has strong antioxidant properties, contributes to skin health, strengthens the immune system and helps in the absorption of iron.

Fat-soluble:

Vitamin A. Found mainly in liver, mackerel, salmon, cod liver oil, trout, goat cheese, eggs.

It is essential for healthy vision, skin and mucous membrane health, cell growth, proper immune system function and anti-aging.

Vitamin D. Found in cod liver oil, mackerel, salmon, herring, sardines, tuna, egg yolk and mushrooms.

Vitamin D is essential for the absorption and maintenance of calcium and phosphorus from bones and teeth, thus contributing to the maintenance of bone density, acting preventively to avoid osteopenia and by extension osteoporosis or rickets in young children.

Vitamin E. Found in sunflower seeds, almonds, hazelnuts, walnuts, spinach, olive oil, kiwi, mango, pomegranate, avocado, salmon, trout.

Vitamin E acts as a powerful antioxidant, protecting and repairing cells from oxidative damage and enhancing the immune system response, helping to regulate and function one of the functions responsible for fighting infections.

Vitamin K. Found in large quantities mainly in turnips, green onions, Brussels sprouts, cabbages, parsley (leaves), green kale, spinach, cranberry, grapefruit.

Vitamin K is essential for modifying proteins required for blood clotting, supports the maintenance of normal bone condition and reduces the risk of osteoporosis and bone fractures.

Minerals
Minerals are inorganic components that the body needs to be healthy. The minerals found in the body in higher concentrations are calcium, phosphorus, magnesium, sodium, and potassium, and are essential for the health of bones, muscles, the heart, the brain, as well as for the production of enzymes and hormones.

A balanced diet usually provides the minerals we need.

Some of the minerals that the body needs for its proper functioning are the following.

Calcium. Found in dairy products, sardines, salmon, green leafy vegetables, tofu, sesame, almonds.

Supports the nervous system, cardiovascular health and is needed for our bones and teeth.

Phosphorus. Found in meat, fish, poultry, dairy, legumes, whole grains, nuts.

Helps in the metabolism of glucose and lipids, in the storage and transport of energy, in the creation of bone tissue, in the maintenance of acid-base balance.

Magnesium. Found in spinach, cabbage, lettuce, almonds, walnuts, pumpkin seeds, beans.

It is essential for energy production, the functioning of the nervous and muscular systems, bone health, electrolyte balance, helps regulate blood pressure.

Sodium. Found in large quantities in table salt, processed foods, canned foods, also animal protein foods contain a greater amount of sodium than fruits and vegetables.

Helps maintain nerve and muscle function and regulate fluid levels in the body.

Potassium. Found mainly in bananas, avocados, cantaloupe, apricots, spinach, potatoes, lentils, beans, salmon.

Helps with brain function, blood pressure regulation, proper muscle function, helps reduce anxiety and stress, improves bone health.

Iron. The best sources of iron are pork liver, beef kidneys and generally all animal organs (e.g. heart), red meat (which are also sources of heme iron), egg yolks, oysters, walnuts, beans, asparagus and oats.

Iron is essential for life because it is necessary for the creation of hemoglobin which carries oxygen throughout the body, increases the body’s resistance to some diseases, prevents fatigue and restores the good tone to the skin.

Zinc. Foods rich in zinc are mainly red meat, chicken, fish, shellfish, eggs, legumes, pumpkin seeds but it is also found in small amounts in oats, chickpeas, cashews and yogurt.

Zinc is essential for the functioning of the immune system. It also supports protein synthesis, wound healing, growth, pregnancy, and has a strong antioxidant effect.

Selenium. Found in walnuts, brazil nuts, meat, fish, oysters, cereals, mushrooms.

Selenium, as an essential component for a variety of biological functions such as antioxidant defense and thyroid hormone production.

Manganese. Found in whole grains, hazelnuts, peanuts, beans, chickpeas, lentils, lemon, almonds.

Manganese helps produce energy, plays a role in blood clotting and supports the immune system.

Copper. Found in mussels, crab, liver, legumes, whole grains, brown rice, mushrooms.

Helps with blood formation, energy production, nervous system function, hair and skin health, and immune system support.


We need to eat a varied diet to get the wide range of nutrients we need to be healthy.

Careful and balanced planning of our diet will ensure that we get all the necessary ingredients we mentioned to stay as healthy as possible.
A nutrition rich in plant foods that limits added animal saturated fats without excluding a significant intake of protein, that limits processed foods, added sugar and salt is beneficial for our health.