Nutrition is the foundation of our health, and a balanced diet can prevent diseases. Surveys show that focusing on nutrition can reduce the incidence of cancer by 30%—40%. However, in my work, I have found that people have widespread misconceptions about nutrition.
Misconception 1: Nutrients that are needed in larger quantities are more important
In terms of variety, we need more than 40 different nutrients. Some are needed in larger amounts, some in smaller amounts, some are measured in grams, and some in micrograms. For example, an average person needs 60-90 grams of protein, while a person engaged in heavy manual labor needs over a hundred grams. Calcium requires 800-1000 micrograms, and iron 15-20 milligrams. But does that mean the nutrients we need more of are more important, and those we need less of are less important? Of course not. For instance, we need several dozen grams of protein, which is an essential substance in our bodies, and our immunity relies on protein support. Similarly, a deficiency of just 15 milligrams of iron can lead to iron-deficiency anemia and affect a child's development.
Misconception 2: The more nutrition, the better
"Nutrition" cannot be lacking, but it is certainly not the case that more is always better. Let's use protein again to illustrate the importance of moderation. If children in their growth and development phase do not consume enough protein, it will affect their normal development in multiple aspects, such as height, weight, and intelligence. Therefore, many people, in addition to getting protein from food, also consume protein powder.
In reality, more protein is not better. Consuming too much means it is wasted, as the excess protein will be metabolized and excreted. Moreover, excessive protein intake increases the breakdown of protein in the body, leading to more nitrogen-containing substances being excreted in urine. This加重 the load on the kidneys, accelerates calcium loss from bones, and increases the risk of osteoporosis.
Misconception 3: Foods are either good or bad
We often hear some experts' opinions that categorize foods as good or bad. Some foods are labeled as "junk food," while others are called "super foods." This is a very incorrect view. In nutrition, we classify foods into five major groups: first, grains and tubers; second, animal-based foods; third, legumes and nuts; fourth, vegetables and fruits; and fifth, pure energy foods. Each category provides the nutrients our bodies need.
Misconception 4: The more expensive the food, the better it is
Food is not necessarily better just because it is more expensive. A single egg provides more energy than an abalone, with a similar protein content. The egg has higher fat and cholesterol content than the abalone. The abalone has more than twice the carbohydrate content of the egg, and significantly more calcium, iron, and selenium. However, the egg has more vitamins A, B1, and B2 than the abalone, with a similar niacin content, and neither has vitamin C. Looking at the data, the nutritional content of abalone and eggs is not very different, with only the amounts of certain nutrients varying, but the price difference is huge. The price of one abalone can buy several pounds of eggs. Therefore, more expensive food does not necessarily provide more nutrients.
Misconception 5: Four-legged animals are inferior to two-legged ones, which are inferior to legless ones
A popular saying goes: "Four-legged animals are inferior to two-legged ones, which are inferior to one-legged ones, which are inferior to legless ones." "Four-legged" refers to pigs, cattle, and sheep; "two-legged" mainly refers to chickens and ducks; "one-legged" refers to fungi like mushrooms; and "legless" refers to aquatic products like fish.
From a nutritional perspective, four-legged, two-legged, and legless animals all belong to the category of animal-based foods, all of which have relatively high protein content and similar iron content. Pork has a higher fat content and may be less popular, but its vitamin B1 content is higher than the other foods. Although mushrooms have much lower fat and energy content, their protein, iron, selenium, and vitamin A content are all lower than the other three types of food.
Misconception 6: Egg yolks are high in cholesterol
Many people are concerned about cholesterol. I have noticed that many people around me discard the egg yolk when eating eggs, believing it will increase their cholesterol levels. In fact, our bodies have cholesterol in every organ. We produce 1000 milligrams of cholesterol internally, and we consume 500 milligrams from external sources. A single egg yolk contains only 50 milligrams of cholesterol. In contrast, animal offal, such as the offal in Luozhu (a Beijing snack), contains far more cholesterol than an egg yolk. Many people avoid egg yolks but then binge on Luozhu, which can easily lead to an excessive intake of cholesterol.