essay on importance of nutrition

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Nutrition as an Important Aspect of Our Life: Physical & Mental Health

• Categories: Dieting Eating Habits Nutrition

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Words: 2716 |

14 min read

Published: May 17, 2022

Words: 2716 | Pages: 6 | 14 min read

Table of contents

Introduction, associated health conditions due to improper nutrition, benefits of proper nutrition, managing proper nutrients, works cited, what is nutrition, what is physical well-being.

• eating for Health
• detoxing Body
• eating a proper diet
• regular physical exercise.

Why Physical Wellness is important

• Physical Activity
• Mental Well-Being

Why nutrition is important

• Increased energy
• Improved sleep quality
• Improved mood and mental wellbeing
• Helping you maintain a healthy body weight
• Clearer skin
• Lowering the risk of chronic health conditions such as heart disease, stroke, and cancer.

The Impact of Nutrition on our Health

Nutrition and chronic diseases.

• Diabetes. Diabetes happens when the body can’t make enough insulin or utilize the insulin appropriately. Type 2 diabetes is frequently found in patients who are overweight or stout. The absence of physical activity and a fatty diet are ordinarily found in people determined to have Type 2 diabetes.
• Cardiovascular sickness. Coronary illness is the No. 1 enemy of people in most of the country Cardiovascular conditions as it frequently brought about by an unhealthy diet and a decrease in physical movement. Diets high in soaked fats and cholesterol increment the danger of blood coagulating. Diets that are rich in sodium can bring about raised circulatory strain, adding to coronary illness. On the off chance that an individual with a drinking problem leads to an arterial problem can lead to a higher possibility for creating cardiovascular sickness.
• Lung ailment. Numerous individuals don’t understand their food utilization influences how well they relax. For individuals experiencing COPD, a dynamic lung illness that makes breathing troublesome, eating admirably is significant. A poor diet can prompt weight gain, thusly prompting expanded weight on the lungs, which influences relaxation.
• Eating disorders. An ‘eating disorder’ is an abnormal attitude towards food which causes someone to change their eating behaviors. This definition includes a range of conditions, such as anorexia nervosa and bulimia, which affect a person’s physical and psychological wellbeing.
• Weekend immune system. Deficient in a balanced diet can prompt poor immune system framework and poor wound healing, particularly in adults. Lacking in vitamin A, B nutrients, and zinc can lead to a weakened immune system, which can lead to problems dor the individual to fight against disease, as indicated by Harvard Medical School.
• Sleep and stress. Poor nutrition can lead to disturbance in the individual sleep, which can affect its overall health and lead to mental stress. Disturbance in sleep often suppresses the efficiency of immunity also. Therefore lack in sleep also causes many neurological problems as well.
• Osteoporosis or weak, brittle bones, can result from a lack of dietary calcium – or reduced calcium absorption in our body. An increased risk for developing osteoporosis includes postmenopausal women, women with eating disorders such as anorexia, people who avoid dairy products, and vegetarians. Dairy products are a good source of calcium, for those who don’t consume dairy foods to meet their daily calcium requirements. Calcium-fortified foods and beverages – like some breakfast cereals, brands of orange juice, tofu, soy milk, almond milk, and soy yogurt – are excellent sources of dietary calcium. Many multivitamin supplements are also rich in calcium.

Heart Health

Bone and teeth strength, higher energy levels, mind health, weight control, tackling the inflammatory phase with proper nutrition, helps in recovery from existing disease, have a proper timetable for intake of food, avoid taking excess or lower diet, current situation related to topic covid-19.

• Centers for Disease Control and Prevention. (2020). Nutrition for Everyone. Retrieved from https://www.cdc.gov/nutrition/index.html
• National Institute of Diabetes and Digestive and Kidney Diseases. (2018). Nutrition. Retrieved from https://www.niddk.nih.gov/health-information/weight-management/nutrition-overview
• World Health Organization. (2015). Nutrition. Retrieved from https://www.who.int/health-topics/nutrition#tab=tab_1
• Harvard T.H. Chan School of Public Health. (2021). The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/
• American Heart Association. (2021). Nutrition and Healthy Eating. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating
• Mayo Clinic. (2022). Nutrition and Healthy Eating. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating
• National Institutes of Health. (2021). Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/
• United States Department of Agriculture. (2020). ChooseMyPlate. Retrieved from https://www.choosemyplate.gov/
• American Psychological Association. (2020). Nutrition and Mental Health. Retrieved from https://www.apa.org/topics/nutrition/
• Academy of Nutrition and Dietetics. (2022). Eat Right. Retrieved from https://www.eatright.org/

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Nutrition, Food and Diet in Health and Longevity: We Eat What We Are

Suresh i. s. rattan.

1 Department of Molecular Biology and Genetics, Aarhus University, 8000 Aarhus, Denmark

Gurcharan Kaur

2 Department of Biotechnology, Guru Nanak Dev University, Amritsar 143005, India

Associated Data

Not applicable.

Nutrition generally refers to the macro- and micro-nutrients essential for survival, but we do not simply eat nutrition. Instead, we eat animal- and plant-based foods without always being conscious of its nutritional value. Furthermore, various cultural factors influence and shape our taste, preferences, taboos and practices towards preparing and consuming food as a meal and diet. Biogerontological understanding of ageing has identified food as one of the three foundational pillars of health and survival. Here we address the issues of nutrition, food and diet by analyzing the biological importance of macro- and micro-nutrients including hormetins, discussing the health claims for various types of food, and by reviewing the general principles of healthy dietary patterns, including meal timing, caloric restriction, and intermittent fasting. We also present our views about the need for refining our approaches and strategies for future research on nutrition, food and diet by incorporating the molecular, physiological, cultural and personal aspects of this crucial pillar of health, healthy ageing and longevity.

1. Introduction

The terms nutrition, food and diet are often used interchangeably. However, whereas nutrition generally refers to the macro- and micro-nutrients essential for survival, we do not simply eat nutrition, which could, in principle, be done in the form of a pill. Instead, we eat food which normally originates from animal- and plant-based sources, without us being aware of or conscious of its nutritional value. Even more importantly, various cultural factors influence and shape our taste, preferences, taboos and practices towards preparing and consuming food as a meal and diet [ 1 ]. Furthermore, geo-political-economic factors, such as governmental policies that oversee the production and consumption of genetically modified foods, geological/climatic challenges of growing such crops in different countries, and the economic affordability of different populations for such foods, also influence dietary habits and practices [ 2 , 3 ]. On top of all this lurks the social evolutionary history of our species, previously moving towards agriculture-based societies from the hunter-gatherer lifestyle, now becoming the consumers of industrially processed food products that affect our general state of health, the emergence of diseases, and overall lifespan [ 1 , 4 ]. The aim of this article is to provide a commentary and perspective on nutrition, food and diet in the context of health, healthy ageing and longevity.

Biogerontological understanding of ageing has identified food as one of the three foundational pillars of health and survival. The other two pillars, especially in the case of human beings, are physical exercise and socio-mental engagement [ 5 , 6 , 7 ]. A huge body of scientific and evidence-based information has been amassed with respect to the qualitative and quantitative nature of optimal nutrition for human health and survival. Furthermore, a lot more knowledge has developed regarding how different types of foods provide different kinds of nutrition to different extents, and how different dietary practices have either health-beneficial or health-harming effects.

Here we endeavor to address these issues of nutrition, food and diet by analyzing the biological importance of macro- and micro-nutrients, and by discussing the health-claims about animal-based versus plant-based foods, fermented foods, anti-inflammatory foods, functional foods, foods for brain health, and so on. Finally, we discuss the general principles of healthy dietary patterns, including the importance of circadian rhythms, meal timing, chronic caloric restriction (CR), and intermittent fasting for healthy ageing and extended lifespan [ 8 , 9 ]. We also present our views about the need for refining our approaches and strategies for future research on nutrition, food and diet by incorporating the molecular, physiological, cultural and personal aspects of this crucial pillar of health, healthy ageing and longevity.

2. Nutrition for Healthy Ageing

The science of nutrition or the “nutritional science” is a highly advanced field of study, and numerous excellent books, journals and other resources are available for fundamental information about all nutritional components [ 10 ]. Briefly, the three essential macronutrients which provide the basic materials for building biological structures and for producing energy required for all physiological and biochemical processes are proteins, carbohydrates and lipids. Additionally, about 18 micronutrients, comprised of minerals and vitamins, facilitate the optimal utilization of macronutrients via their role in the catalysis of numerous biochemical processes, in the enhancement of their bioavailability and absorption, and in the balancing of the microbiome. Scientific literature is full of information about almost all nutritional components with respect to their importance and role in basic metabolism for survival and health throughout one’s life [ 10 ].

In the context of ageing, a major challenge to maintain health in old age is the imbalanced nutritional intake resulting into nutritional deficiency or malnutrition [ 11 , 12 ]. Among the various reasons for such a condition is the age-related decline in the digestive and metabolic activities, exacerbated by a reduced sense of taste and smell and worsening oral health, including the ability to chew and swallow [ 13 , 14 ]. Furthermore, an increased dependency of the older persons on medications for the management or treatment of various chronic conditions can be antagonistic to certain essential nutrients. For example, long term use of metformin, which is the most frequently prescribed drug against Type 2 diabetes, reduces the levels of vitamin B12 and folate in the body [ 15 , 16 ]. Some other well-known examples of the drugs used for the management or treatment of age-related conditions are cholesterol-lowering medicine statin which can cause coenzyme Q10 levels to be too low; various diuretics (water pills) can cause potassium levels to be too low; and antacids can decrease the levels of vitamin B12, calcium, magnesium and other minerals [ 15 , 16 ]. Thus, medications used in the treatment of chronic diseases in old age can also be “nutrient wasting” or “anti-nutrient” and may cause a decrease in the absorption, bioavailability and utilization of essential micronutrients and may have deleterious effects to health [ 11 ]. In contrast, many nutritional components have the potential to interact with various drugs leading to reduced therapeutic efficacy of the drug or increased adverse effects of the drug, which can have serious health consequences. For example, calcium in dairy products like milk, cheese and yoghurt can inhibit the absorption of antibiotics in the tetracycline and quinolone class, thus compromising their ability to treat infection effectively. Some other well-known examples of food sources which can alter the pharmacokinetics and pharmacodynamics of various drugs are grape fruits, bananas, apple juice, orange juice, soybean flour, walnuts and high-fiber foods (see: https://www.aarp.org/health/drugs-supplements/info-2022/food-medication-interaction.html (accessed on 13 November 2022)).

It is also known that the nutritional requirements of older persons differ both qualitatively and quantitatively from young adults [ 11 ]. This is mainly attributed to the age-related decline in the bioavailability of nutrients, reduced appetite, also known as ‘anorexia of ageing,’ as well as energy expenditure [ 12 , 17 , 18 ]. Therefore, in order to maintain a healthy energy balance, the daily uptake of total calories may need to be curtailed without adversely affecting the nutritional balance. This may be achieved by using nutritional supplements with various vitamins, minerals and other micronutrients, without adding to the burden of total calories [ 12 , 17 , 18 ]. More recently, the science of nutrigenomics (how various nutrients affect gene expression), and the science of nutrigenetics (how individual genetic variations respond to different nutrients) are generating novel and important information on the role of nutrients in health, survival and longevity.

3. Food for Healthy Ageing

The concept of healthy ageing is still being debated among biogerontologists, social-gerontologists and medical practioners. It is generally agreed that an adequate physical and mental independence in the activities of daily living can be a pragmatic definition of health in old age [ 7 ]. Thus, healthy ageing can be understood as a state of maintaining, recovering and enhancing health in old age, and the foods and dietary practices which facilitate achieving this state can be termed as healthy foods and diets.

From this perspective, although nutritional requirements for a healthy and long life could be, in principle, fulfilled by simply taking macro- and micro-nutrients in their pure chemical forms, that is not realistic, practical, attractive or acceptable to most people. In practice, nutrition is obtained by consuming animals and plants as sources of proteins, carbohydrates, fats and micronutrients. There is a plethora of tested and reliable information available about various food sources with respect to the types and proportion of various nutrients present in them. However, there are still ongoing discussions and debates as to what food sources are best for human health and longevity [ 19 , 20 ]. Often such discussions are emotionally highly charged with arguments based on faith, traditions, economy and, more recently, on political views with respect to the present global climate crisis and sustainability.

Scientifically, there is no ideal food for health and longevity. Varying agricultural and food production practices affect the nutritional composition, durability and health beneficial values of various foods. Furthermore, the highly complex “science of cooking” [ 21 ], evolved globally during thousands of years of human cultural evolution, has discovered the pros and cons of food preparation methods such as soaking, boiling, frying, roasting, fermenting and other modes of extracting, all with respect to how best to use these food sources for increasing the digestibility and bioavailability of various nutrients, as well as how to eliminate the dangers and toxic effects of other chemicals present in the food.

The science of food preparation and utilization has also discovered some paradoxical uses of natural compounds, especially the phytochemicals such as polyphenols, flavonoids, terpenoids and others. Most of these compounds are produced by plants as toxins in response to various stresses, and as defenses against microbial infections [ 22 , 23 ]. However, humans have discovered, mostly by trial and error, that numerous such toxic compounds present in algae, fungi, herbs and other sources can be used in small doses as spices and condiments with potential benefits of food preservation, taste enhancement and health promotion [ 23 ].

The phenomenon of “physiological hormesis” [ 24 ] is a special example of the health beneficial effects of phytotoxins. According to the concept of hormesis, a deliberate and repeated use of low doses of natural or synthetic toxins in the food can induce one or more stress responses in cells and tissues, followed by the stimulation of numerous defensive repair and maintenance processes [ 25 , 26 ]. Such hormesis-inducing compounds and other conditions are known as hormetins, categorized as nutritional, physical, biological and mental hormetins [ 27 , 28 , 29 ]. Of these, nutritional hormetins, present naturally in the food or as synthetic hormetins to be used as food supplements, are attracting great attention from food-researchers and the nutraceutical and cosmeceutical industry [ 27 , 30 ]. Other food supplements being tested and promoted for health and longevity are various prebiotics and probiotics strengthening and balancing our gut microbiota [ 31 , 32 , 33 ].

Recently, food corporations in pursuit of both exploiting and creating a market for healthy ageing products, have taken many initiatives in producing new products under the flagship of nutraceuticals, super-foods, functional foods, etc. Such products are claimed and marketed not only for their nutritional value, but also for their therapeutic potentials [ 10 ]. Often the claims for such foods are hyped and endorsed as, for example, anti-inflammatory foods, food for the brain, food for physical endurance, complete foods, anti-ageing foods and so on [ 34 , 35 , 36 ]. Traditional foods enriched with a variety of minerals, vitamins and hormetins are generally promoted as “functional foods” [ 37 ]. Even in the case of milk and dairy products, novel and innovative formulations are claimed to improve their functionality and health promotional abilities [ 38 ]. However, there is yet a lot to be discovered and understood about such reformulated, fortified and redesigned foods with respect to their short- and long-term effects on physiology, microbiota balance and metabolic disorders in the context of health and longevity.

4. Diet and Culture for Healthy and Long Life

What elevates food to become diet and a meal is the manner and the context in which that food is consumed [ 4 ]. Numerous traditional and socio-cultural facets of dietary habits can be even more significant than their molecular, biochemical, and physiological concerns regarding their nutritional ingredients and composition. For example, various well-known diets, such as the paleo, the ketogenic, the Chinese, the Ayurvedic, the Mediterranean, the kosher, the halal, the vegetarian, and more recently, the vegan diet, are some of the diverse expressions of such cultural, social, and political practices [ 1 ]. The consequent health-related claims of such varied dietary patterns have influenced their acceptance and adaptation globally and cross-culturally.

Furthermore, our rapidly developing understanding about how biological daily rhythms affect and regulate nutritional needs, termed “chrono-nutrition”, has become a crucial aspect of optimal and healthy eating habits [ 39 , 40 ]. A similar situation is the so-called “nutrient timing” that involves consuming food at strategic times for achieving certain specific outcomes, such as weight reduction, muscle strength, and athletic performance. The meal-timing and dietary patterns are more anticipatory of health-related outcomes than any specific foods or nutrients by themselves [ 41 , 42 , 43 , 44 ]. However, encouraging people to adopt healthy dietary patterns and meal-timing requires both the availability, accessibility and affordability of food, and the intentional, cultural and behavioral preferences of the people.

Looking back at the widely varying and constantly changing cultural history of human dietary practices, one realizes that elaborate social practices, rituals and normative behaviors for obtaining, preparing and consuming food, are often more critical aspects of health-preservation and health-promotion than just the right combination of nutrients. Therefore, one cannot decide on a universal food composition and consumption pattern ignoring the history and the cultural practices and preferences of the consumers. After all, “we eat what we are”, and not, as the old adage says, “we are what we eat”.

5. Conclusions and Perspectives

Food is certainly one of the foundational pillars of good and sustained health. Directed and selective evolution through agricultural practices and experimental manipulation and modification of food components have been among the primary targets for improving food quality. This is further authenticated by extensive research performed, mainly on experimental animal and cell culture model systems, demonstrating the health-promoting effects of individual nutritional components and biological extracts in the regulation, inhibition or stimulation of different molecular pathways with reference to healthy ageing and longevity [ 45 ]. Similarly, individual nutrients or a combination of a few nutrients are being tested for their potential use as calorie restriction mimetics, hormetins and senolytics [ 46 , 47 , 48 ]. However, most commonly, these therapeutic strategies follow the traditional “one target, one missile” pharmaceutical-like approach, and consider ageing as a treatable disease. Based on the results obtained from such experimental studies, the claims and promises made which can often be either naïve extrapolations from experimental model systems to human applications, or exaggerated claims and even false promises [ 49 ].

Other innovative, and possibly holistic, food- and diet-based interventional strategies for healthy ageing are adopting regimens such as caloric- and dietary-restriction, as well as time-restricted eating (TRE). Intermittent fasting (IF), the regimen based on manipulating the eating/fasting timing, is another promising interventional strategy for healthy ageing. Chrono-nutrition, which denotes the link between circadian rhythms and nutrient-sensing pathways, is a novel concept illustrating how meal timings alignment with the inherent molecular clocks of the cells functions to preserve metabolic health. TRE, which is a variant of the IF regimen, claims that food intake timing in alignment with the circadian rhythm is more beneficial for health and longevity [ 39 , 40 , 41 , 50 ]. Moreover, TRE has translational benefits and is easy to complete in the long term as it only requires limiting the eating time to 8–10 h during the day and the fasting window of 12–16 h without restricting the amount of calories consumed. Some pilot studies on the TRE regimen have reported improvement in glucose tolerance and the management of body weight and blood pressure in obese adults as well as men at risk of T2D. Meta-analyses of several pilot scale studies in human subjects suggest and support the beneficial effects of a TRE regimen on several health indicators [ 39 , 50 ]. Several other practical recommendations, based on human clinical trials have also been recommended for meeting the optimal requirements of nutrition in old age, and for preventing or slowing down the progression of metabolic syndromes [ 39 , 40 , 41 , 50 ].

What we have earlier discussed in detail [ 4 ] is supported by the following quote: “…food is more than just being one of the three pillars of health. Food is both the foundation and the scaffolding for the building and survival of an organism on a daily basis. Scientific research on the macro- and micro-nutrient components of food has developed deep understanding of their molecular, biochemical and physiological roles and modes of action. Various recommendations are repeatedly made and modified for some optimal daily requirements of nutrients for maintaining and enhancing health, and for the prevention and treatment of diseases. Can we envisage developing a “nutrition pill” for perfect health, which could be used globally, across cultures, and at all ages? We don’t think so” [ 4 ].

Our present knowledge about the need and significance of nutrients is mostly gathered from the experimental studies using individual active components isolated from various food sources. In reality, however, these nutritional components co-exist interactively with numerous other compounds, and often become chemically modified through the process of cooking and preservation, affecting their stability and bioavailability. There is still a lot to be understood about how the combination of foods, cooking methods and dietary practices affect health-related outcomes, especially with respect to ageing and healthspan.

An abundance of folk knowledge in all cultures about food-related ‘dos and don’ts’ requires scientific verification and validation. We also need to reconsider and change our present scientific protocols for nutritional research, which seem to be impractical for food and dietary research at the level of the population. It is a great scientific achievement that we have amassed a body of information with respect to the nature of nutritional components required for health and survival, the foods which can provide those nutritional components and the variety of dietary and eating practices which seem to be optimal for healthy survival and longevity.

Finally, whereas abundant availability of and accessibility to food in some parts of the world has led to over-consumption and consequent life-style-induced metabolic diseases and obesity, in many other parts of the world food scarcity and economic disparity continue to perpetuate starvation, malnutrition, poor health and shortened lifespan. Often, it is not a lack of knowledge about the optimal nutrition, food and diet that leads to making bad choices; rather, it is either our inability to access and afford healthy foods or our gullibility to fall prey to the exaggerated claims in the commercial interests of food producing and marketing companies. We must continue to gather more scientific information and knowledge about the biochemical, physiological and cultural aspects of nutrition, food and diet, which should then be recommended and applied wisely and globally, incorporating the social, cultural and environmental needs of all. After all, “we eat what we are”, and not merely “we are what we eat”!

Funding Statement

One of the authors, GK, was funded by the Department of Science & Technology (DST) under Cognitive Science Research Initiative (CSRI), Government of India, grant (DST/CSRI/2018/99). This funding agency has no role in study design, manuscript writing, and data interpretation.

Author Contributions

Both authors (S.I.S.R. and G.K.) conceptualized and wrote the paper equally. All authors have read and agreed to the published version of the manuscript.

Institutional Review Board Statement

Informed consent statement, data availability statement, conflicts of interest.

The authors declare no conflict of interest.

Publisher’s Note: MDPI stays neutral with regard to jurisdictional claims in published maps and institutional affiliations.

Benefits of Healthy Eating

Benefits of Healthy Eating for Adults

Picture of body identifying benefits of healthy eating for adults.

• May help you live longer
• Keeps skin, teeth, and eyes healthy
• Supports muscles
• Boosts immunity
• Strengthens bones
• Lowers risk of heart disease, type 2 diabetes, and some cancers
• Supports healthy pregnancies and breastfeeding
• Helps the digestive system function
• Helps achieve and maintain a healthy weight

Download: Benefits of Healthy Eating for Adults pdf icon [PDF-631KB]

Benefits of Healthy Eating for Children

Picture of body identifying benefits of healthy eating for children.

• Supports brain development
• Supports healthy growth

Download: Benefits of Healthy Eating for Children pdf icon [PDF-684KB]

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Nutrition: Why Is Healthy Eating Important?

Looking at the world around us, we can see two opposing directions. On the one hand, there is civilization and a society that is harming itself with bad habits, where only the apparent side of such a view shows that people rarely are taking care of themselves. On the other hand, there is a boom of various methodologies, and practices of health improvements, with a whole army of followers of a healthy lifestyle.

Everyone who is leading a healthy lifestyle is dreaming of longevity. Solid health put a safety margin for the long term, where for some people it is eighty, for others, it might be a hundred or more. In that regard, civilization gives advantages for people, and on the other hand, it spoils them. Many people these days are subjected to premature aging, obesity, diabetes, chronic diseases, and other health problems.

Accordingly, the costs of medical bills are becoming higher, making it costly for people to have a disease. All these problems can be avoided if leading a healthy lifestyle and eating healthy. In the light of the aforementioned, this paper states that healthy eating helps people to be healthier, lowers the risk of diseases, and saves the costs of paying medical bills, without lowering the fast pace of their lives.

The notion of healthy eating should not be confused with the diets directed toward having an unnatural and skinny look and depriving oneself of a favorite food. It is rather learning nutrition basics, after which a person will acknowledge what type of food improves health and should be chosen and what type of food raises the risk for disease and, thus, should be avoided. (“Healthy Eating – Tips for a Healthy Diet and Better Nutrition,” 2008)

Accordingly, the threats that result from “unhealthy” food include diseases such as weight gain, diabetes, tooth decay, an increase of bad cholesterol, heart disease, diabetes, stroke, cancer, and increased risk of pancreatic cancer. (“The 6 Most Unhealthy Foods You Should Avoid at All Costs,” 2009) Thus, it is stated that one way of being healthier is avoiding the products that contain ingredients that increase the risk of the aforementioned diseases.

Another way, as stated earlier, is learning the basics of nutrition in what type of food should be consumed. In that regard, maintaining good health the food must contain a variety of elements. The food must contain amino acids, the deficit of which can harm the health. Essential amino acids are contained in milk, rye bread, potatoes, cottage cheese, meat, fish, turkey and etc. (“Essential Amino Acids,” 2005)

Amino acids are the building blocks of our body and are formed when the protein consumed is broken down during digestion, where” a lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system.” (“Healthy Eating – Tips for a Healthy Diet and Better Nutrition,” 2008) It should be mentioned that protein should not be consumed more than it is necessary.

Calcium, which also should be given the body, participates in heart work, and its deficiency leads to a decrease in a mental and physical working capacity. Products rich with calcium include milk and dairy products.

Phosphorus participates in numerous physiological processes, where it is contained in milk, eggs, buckwheat, and beans. Magnesium stimulates bile discharge, strengthens the peristalsis of bowels, and normalizes heart work. The source of magnesium sources is found within peas, millet, bread, cheese, and others.

Additionally, there is no way the body can manage itself without vitamins, which should be contained in the food in sufficient quantities. With an insufficient quantity of vitamins, a hypovitaminosis might occur. Vitamins, as well as minerals considered micronutrients, where they play an important role in “the structure and function of your body, such as making new cells and promoting wound healing.” (“Healthy Eating – Why Is Healthy Eating Important?” 2009)

Summarizing the aforementioned, a healthy eating plan, according to Dietary Guidelines for Americans, should conform to the following:

• Concentrate on fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Contains lean meats, poultry, fish, beans, eggs, and nuts
• Low in saturated fats, trans fats, cholesterol, salt, and added sugars
• Maintain the daily calorie need (“Healthy Weight – it’s not a diet, it’s a lifestyle!”)

In terms of medical interventions, healthy eating can have a beneficial impact on the overall budget of medical assistance.

Taking as example obesity, as a disease that requires intervention, and which can be caused by unhealthy eating and increase the risk of other diseases such as heart disease, diabetes, several types of cancer and others, it is stated that those obese people “cost the country an estimated $147 billion in weight-related medical bills.” (“Obesity Medical Bills Cost an Extra $1,400 per Person per Year,” 2009)

Additionally, on an individual level, the obesity medical bills cost an extra $1400 per person per year, which can be saved by turning to healthy eating and avoiding any food that is bad for health and for weight.

From another perspective, the busy lifestyle of many people might seem to prevent them from eating properly, where many of the types of unhealthy products are associated with fast food and fast way of life. Taking an example of Australian people, the third of their household budget goes to convenience food, such as takeaway and supermarket ready-to-eat meals, which are “are notoriously higher in fat and salt.” (“HEALTHY EATING WITHIN A BUSY LIFESTYLE,” 2008)

In that regard, the concept of healthy eating does not contradict the busy lifestyle, where both can be maintained simultaneously. Maintaining healthy eating while keeping a busy lifestyle is outlined through such aspects as the following:

• Planning the meals and their content in terms of nutrition-rich foods.
• Keeping an eye on the weight as an indicator of good health.
• Maintaining a good balance of food choices over time.
• Identify the mistakes in your own eating habits. (“Healthy Eating Tips for the Busy Lifestyle,” 2009)

Finally, the help that healthy eating can provide to the overall health system and its protection from the diseases does not assume that there is a unified rule for everybody. The nutrition needs vary from person to person, where “pregnant women, growing children, and older adults will have different needs for certain nutrients.” (Golonka, 2009)

Accordingly, the needs of people who already have certain health problems will have to adjust the product that they consume in accordance with these problems. The same goes for people who do not have any apparent problems, where healthy eating will work as a prevention system, controlling the level of such substances like sugar, salt, and fat.

Nevertheless, it should be mentioned that eating healthy does not constitute physical activity, and while “healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases…[a]dding regular physical activity and exercise will make any healthy eating plan work even better.” (“Healthy Eating – Tips for a Healthy Diet and Better Nutrition,” 2008)

In conclusion, it can be stated that healthy eating is indeed helping people to be healthier, lowers the risk of diseases, and saves the costs of paying medical bills. People have the opportunity to control their eating habits and, thus, have the benefits of leading a healthy lifestyle.

When we are still young, we do not pay attention to the food we eat, the most important thing for the food to be delicious. When we enter the fast-paced world of work, the most important thing is to have food that will not slow our rapid rhythm. Health attributes are the last thing we think about in food.

It can be seen that food is something that should be paid attention to, and what is most important, healthy food does not exclude the thing we got used to about food. Leading a healthy life and leading a busy life can be combined at the same time, where certain life aspects force people to put emphasis on their career, and thus both aspects should be paid attention to.

Additionally, eating healthy as prevention might also be helpful in terms of being constantly in shape as well as being aware of the status of their own health.

The 6 Most Unhealthy Foods You Should Avoid at All Costs . (2009). SixWise.com

Essential Amino Acids. (2005). Nutritional Supplements.

Golonka, D. (2009). Healthy Eating. Yahoo Health .

Healthy Eating – Tips for a Healthy Diet and Better Nutrition. (2008). HelpGuide.org .

Healthy Eating – Why Is Healthy Eating Important? (2009). WebMD .

Healthy Eating Tips for the Busy Lifestyle. (2009). Associated Content .

Healthy eating within a busy lifestyle. (2008). Complete Performance Solution .

Healthy Weight – it’s not a diet, it’s a lifestyle ! Centers for Disease Control and Prevention .

Obesity Medical Bills Cost an Extra $1,400 per Person per Year . (2009). Fooducate .

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StudyCorgi. (2020, January 12). Nutrition: Why Is Healthy Eating Important? https://studycorgi.com/nutrition-why-is-healthy-eating-important/

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Essay on Importance of Healthy Eating Habits

Students are often asked to write an essay on Importance of Healthy Eating Habits in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Importance of Healthy Eating Habits

The necessity of healthy eating.

Healthy eating is crucial for growing bodies. Consuming a balanced diet gives our bodies the nutrients needed to function correctly.

Benefits of Healthy Eating

Eating healthy foods reduces the risk of chronic diseases. It also helps maintain a healthy weight, boosts energy, and improves brain function.

Healthy Eating Habits

Incorporate fruits, vegetables, whole grains, and lean proteins into your meals. Avoid processed foods and sugary drinks. Remember, moderation is key.

Healthy eating habits are essential for a healthy life. Start today and reap the benefits tomorrow.

250 Words Essay on Importance of Healthy Eating Habits

The vitality of healthy eating habits.

The significance of healthy eating habits cannot be underestimated, especially in our current fast-paced world where convenience often trumps nutritional value. Adopting a balanced diet is paramount to maintaining optimal health and enhancing cognitive function.

Nutrition and Physical Health

A diet rich in vitamins, minerals, and other essential nutrients fuels our bodies, supporting vital functions. It aids in maintaining a healthy weight, reducing the risk of chronic diseases like heart disease and diabetes. Consuming fruits, vegetables, lean proteins, and whole grains can significantly improve physical health.

Nutrition and Mental Health

Moreover, our diet directly affects our mental health. Foods rich in omega-3 fatty acids, such as fish and nuts, can enhance brain function, improving memory and mood. Simultaneously, a deficiency in certain nutrients can lead to mental health issues like depression and anxiety.

Establishing Healthy Eating Habits

Establishing healthy eating habits involves more than just choosing the right food. It also includes regular meal times, appropriate portion sizes, and mindful eating. It’s about creating a sustainable lifestyle rather than a temporary diet.

In conclusion, healthy eating habits are a cornerstone of overall well-being. They contribute to physical health, mental health, and quality of life. As college students, it is crucial to prioritize these habits to ensure not only academic success but lifelong health. Let’s remember, our food choices today will shape our health tomorrow.

500 Words Essay on Importance of Healthy Eating Habits

Introduction.

The importance of healthy eating habits cannot be overstated, particularly in a world where fast food and processed meals have become the norm. Healthy eating habits are not just about maintaining an ideal weight or avoiding obesity; they are also about ensuring optimal physical and mental health, and enhancing overall quality of life.

The Role of Nutrition in Human Health

Nutrition plays a pivotal role in human health. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides the essential nutrients that our bodies need to function properly. These nutrients are vital for maintaining energy levels, supporting brain function, aiding in cellular repair, strengthening the immune system, and preventing chronic diseases.

The Impact of Unhealthy Eating Habits

On the contrary, unhealthy eating habits such as consuming high amounts of processed foods, sugary snacks, and fatty meals can lead to numerous health issues. These include obesity, heart disease, diabetes, and certain types of cancer. Moreover, poor nutrition can also affect mental health, contributing to conditions like depression and anxiety.

Healthy Eating and Cognitive Function

Healthy eating habits are also crucial for cognitive function. Nutrients like Omega-3 fatty acids, antioxidants, and B vitamins, which are found in foods like fish, nuts, fruits, and vegetables, are essential for brain health. They enhance memory, improve mood, and protect against cognitive decline.

Importance of Healthy Eating Habits in College Students

For college students, maintaining healthy eating habits is particularly important. The rigors of academic life, coupled with the challenges of living independently, can lead to poor nutrition. This can result in decreased academic performance, poor concentration, and increased stress levels. By adopting healthy eating habits, students can improve their academic performance, boost their mood, and better manage stress.

In conclusion, healthy eating habits are a cornerstone of good health and well-being. They play a critical role in maintaining physical health, supporting mental well-being, and enhancing cognitive function. For college students, they are particularly important for academic success and stress management. Therefore, it is essential to prioritize healthy eating and make it a part of our daily routine. By doing so, we can improve our health, enhance our quality of life, and set ourselves up for long-term success.

That’s it! I hope the essay helped you.

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Importance of Nutrition During the Infancy and Toddler-Hood Period Essay

As Woody (2007, pp.6-7) argues, occurrences in a child’s early stages of life are primary determinants of developments in a child’s later stages of life. That is, because of the developments and refinement of abilities associated with childhood, occurrences in a child’s early stages of life are primary determinants of later life bodily developments hence, the need for a good growth environment and a balanced nutritional intake.

During infancy and toddler-hood, most children are undergoing a period of rapid development and refinement of bodily systems, a factor that makes it necessary for parents to ensure young children receive the necessary dietary provisions to boost such developments.

Failure to provide kids with required dietary foods can greatly impair development, because of the role played by micronutrients not only in physical development, but also motor, language, brain and neurodevelopment. It is important to note that, before birth, children depend entirely on their mothers for nutritional nourishment, factor that changes immediately after birth (Wooldridge, Isaacs, & Brown, 2007, pp. 219-246).

Immediately after birth, infants depend on their mother’s breast milk for nourishment hence, an important period in a child’s development, because it helps in promoting the child-mother relationship. In addition to development of a healthy relationship, breast milk plays a crucial role of protecting children from diseases hence, reducing chances of postnatal deaths. Introduction of solid foods during weaning marks another period of children’s nutritional life, as caretakers struggle to ensure children receive the required nutrients for appropriate growth.

Nourishing a toddler with nutritive foods is necessary in ensuring children develop required cognitive abilities. As research studies show, failure to provide young children with nutritive foods at this stage may lead to brain maladjustments, which may greatly impair development of other abilities, for example, crawling, walking, and laughing. Good examples of nutrients necessary for brain development include vitamin c and iron (Brotherson, 2005, p.1).

During the toddler-hood and infancy stages, other body systems for example, the hearing and vision systems are also in a process of development, as a child’s interactions with the external environment increases. This makes is necessary for parents to feed their children with required nutrient provisions, necessary for ensuring that the auditory and vision systems develop to their full potential. On the other hand, nutrition also plays a central role when it comes to language development.

Because of the connection between brain development and the role played by nutrition in brain development, nutritional deficiencies can greatly impair language development more so in vocabulary acquisition, for such deficiencies will delay development of brain areas responsible for language processing and articulation (Woody, 2007, pp. 7-12).

In addition to development of the brain, hearing systems, and language acquisition, feeding children with nourishing foods is of great significance when it comes to physical growth and motor development.

During infancy and toddler-hood, children are in a process of developing their physical abilities hence, the rapid increases in weight and height. Biologically, because of the surface area to volume ratio concept, toddlers requires more nutrients supplements as compared to mature people hence, the need to provide toddlers with required foods to avoid development problems and illnesses.

In addition, to meet the toddler’s Basal Metabolic Rate (BMR) needs, there is need for parents to feed children with foods with required nutrients and energy content, which in turn will promote health growth. For example, during infancy and toddler-hood, children are in a process of developing more and strong teeth and bones; processes that their bodies cannot accomplish without the presence of calcium, vitamin D, Zinc, and Iron.

On the other hand, it is important ton note that, human growth and development goes hand in hand with an individual’s health status hence, nutritional deficiencies can greatly impair the overall growth of toddlers’ body functionalities (Specker, 2004, p.1)

A proper nutrition is also of significance when it comes to prevention against health hazards, resulting from the body’s inability to fight diseases and infections. Because of change in the mode of acquiring nutrients immediately after birth, infants and toddlers depend on external foods to nourish their nutrient needs.

Hence, failure to provide such nutrients may greatly impair the working of the immune system, leading to many health risks, for example, anemia; which results iron deficiency in the body (Olney, Kariger, Stoltzfus et Al, 2009, pp. 763-772).

In conclusion, nutrition plays a very important role in determining a toddler’s future life, because lack of required nutrients in the body can greatly impair the development of an individual’s functional abilities not only in childhood, but also in later life stages.

Reference List

Brotherson, S. (2005). Understanding brain development in young children. North Dakota State University. Web.

Olney, D. K., Kariger, P. K., Stoltzfus, R. J., et al. (2009). Development of nutritionally at Risk young children is predicted by malaria, anemia, and stunting in Pemba, Zanzibar. Journal of Nutrition, 139, 4, 763-772. Web.

Specker, B. (2004). Nutrition influences bone development from infancy through toddler Years. The American Society of Nutritional Science, 134, 691s-695s. Web.

Wooldridge, N. H., Isaacs, J., Brown, J. (2007). Nutrition through the lifecycle . Belmont: Thomson Higher Education. Web.

Woody, D. J. (2007). Infant and toddlerhood . Web.

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Bibliography

IvyPanda . "Importance of Nutrition During the Infancy and Toddler-Hood Period." March 18, 2024. https://ivypanda.com/essays/importance-of-nutrition-during-the-infancy-and-toddler-hood-period/.

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Importance of Nutrition | Essay for Children

December 17, 2017 by Study Mentor Leave a Comment

In order to lead a happy and proper life, we need to have a good health. Only with a good health we can do anything in our health. A bad health will not allow us to do anything. We can do a lot of things with a good health. It is more important than our wealth too.

This does not mean that we do not need wealth. We obviously need wealth in order to survive in this world. But we should focus more on our health than the wealth. We should be attached to our wealth so much. We should rather show that attachment to our health.

It is only with a proper health that we can work and earn wealth for ourselves. If we do not have a good health then this wealth will not come to us. Even if we have wealth but no proper health, the wealth will get over one day. After that a person will not be able to get any sort of wealth anymore.

In order to have a proper health, we need to eat the right type of food that our body needs for proper growth, development and proper functioning.

When we do not eat properly, our body becomes weak and we are not able to do any work properly. We will be able to maintain a good health by good eating habits and a proper nutrition.

Table of Contents

What is nutrition?

Nutrition is the process in which our body gets the necessary nutrients in the right way for the daily functioning and development of the body. The right type of food gives us the essential nutrients that are needed by our body. But eating only the right type of food is not important.

We should know in what quantity we should take them. Only the right quantity of the food will give us the necessary nutrients.

From the time we are born till we die, we need the proper nutrition at every stage of our life. If this does not happen we will not have a proper health. We need to eat the right food in the right quantity according to our age and body. We cannot eat the same food and the same quantity in our entire life.

We need to change it according to the time. This is because at different stages of our life we need different type of food and the quantity also changes.

This happens as there is some sort of growth and changes that takes place in our body. In order to adapt to those changes, we need the right nutrition with the time.

For example: We cannot eat the same thing the rest of our life what we used to eat when we were a baby. At that point of time even the quantity of the food which we used to intake was extremely less compared to how much we take during the later time of our lives.

Essential nutrients for our body

Our body needs certain types of nutrients so that our body gets the proper growth and development. We cannot get these nutrients by eating any type of food. We should have a proper diet for that which we should maintain always. If we follow this diet for a short period of time there will not be any changes. There will be changes only if follow the diet every day and never stop it.

Each of these nutrients is important for our body. We cannot skip or ignore of these nutrients. This is because all of these nutrients have their importance and functions. They help in the growth of the body is different ways

Carbohydrates : They are considered as the main source of energy. Carbohydrates are very important for our brain. It is because of carbohydrates that our body is able to be function properly. We can get carbohydrates in sugar items, vegetables, fruits, grains and breads.

We should eat those food items which contain whole grain. Whole grain helps us in many ways and is very important as it protects us from many diseases.

Proteins : They are responsible for building our body, development, growth of the body cells and also help to repair the tissues of our body. They are called as the body building food. The food items which can give us proteins are eggs, dairy items, meat and beans.

Fats: They are a source of energy. It is the fats that help us to consume the different vitamins needed for our body. We can get this energy by eating nuts, seeds, fish, meat, dairy items. But some of these items must be taken in limited quantity.

Vitamins : Vitamins help our ligaments, bones and blood vessels to structure properly. There are different types of vitamins that are needed for our body. They are Vitamin A, B, C, D, E, and K. All of these types of vitamins have different functions in our body.

Vitamin A helps in our vision, skin, immunity and the process of reproduction. Vitamin B helps in the production of new cells in our body and the nerves function well with Vitamin B. We can be free from infections and can have a strong immune system with the help of Vitamin C.

Vitamin D helps in the growth of our bones. They make our bones strong. Our cells are protected by Vitamin E and diseases like cancer and Alzheimer can be treated by this vitamin.

Vitamin K is important when we have blood clot. Deficiency of any of them will cause many diseases and illness like eye blindness, anemia, rickets and weak bones etc. The sources of vitamins are peppers, citrus fruits and strawberries.

Minerals : There are different minerals which help us in various ways. For example: Our bones become strong by the intake of calcium. We can get calcium by taking milk, yoghurt and cheese that contains less fat.

Potassium helps in the proper maintenance of our body fluids. Food items like tomatoes, potatoes and bananas are rich in minerals.

Water : Water has many benefits. It helps to maintain our body temperature, digestion and excretion of the waste products from our body. We should regularly drink water as it will help us to be protected from many health problems.

This shows that these nutrients have various functions which help our body to develop in the right manner and thus gives us a good and healthy life.

Why is nutrition important for us?

Nutrition is very important for our body. The right nutrition helps our body to develop and function properly. There are many reasons due to which nutrition is necessary for our body. It helps us to maintain our mental and physical health. Nutrition focuses on our well being.

With the right nutrition we tend to remain fit and active. We get energy to perform our work with the help of our nutrition. We are able to focus better on our work with proper nutrition. We can stay and look young for very long time if we get the right nutrition.

We can also live for a longer period of time compared to the people who eat unhealthy food. We are safe from any of the health problems which can be caused due to consumption of unhealthy foods. If we do not face any health problems there will not be any expenditure for health treatment.

Instead that money can be used for other useful and important purposes. When we do not get the right nutrition we are prone to many harmful diseases. The right nutrition makes our immune system strong. We will not get sick because we have a strong immunity against different types of diseases or illness. Our body height and weight is also affected by the nutrition.

If we do not have the right nutrition the growth in our height and weight gets hampered. This results in improper height and weight of our body. When we do not eat enough food or the right type of food it affects our behaviour too. People who do not get right and enough food tend to be very moody ones.

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