Most people nowadays suffer from malnutrition. You must be surprised to hear this, as we often say that people in modern times have plenty to eat and wear, so how could there be a problem of malnutrition? Modern people certainly have the ability to enjoy delicious food, but they don't choose the right foods nor do they distribute their food intake evenly. They end up consuming too much of seemingly nutritious, single-category foods, which in turn leads to a long-term deficiency in other nutrients. Many girls who diet excessively, eating almost nothing, also suffer from malnutrition, or become more prone to catching colds, all due to malnutrition.
The food we eat every day must contain five major categories of nutrients. These five categories maintain your body's functions and keep your body in a healthy state. When every part of your body is functioning well, it naturally has a complete mechanism to retain what is good for the body and metabolize unnecessary fat and impurities out of the body.
What are these five important categories of nutrients? They are: Protein (from fish, meat, beans, eggs, and dairy), Carbohydrates (starches), Fats (lipids), Vitamins, and Minerals. Below is a simple introduction to the effects these important nutrients have on us:
1. Protein
Every cell in the human body is made of protein, including your hair and skin. This protein regulates physiological functions and repairs tissues. Without it, the body will become seriously imbalanced, and various diseases will follow. Foods such as eggs, milk, meat, fish, beans, and grains are all sources of protein.
2. Minerals
The major minerals in nutrition include calcium, phosphorus, iron, copper, potassium, sodium, fluorine, iodine, chlorine, sulfur, magnesium, manganese, cobalt, etc. Although minerals make up only 4% of the human body, they cannot be ignored. A deficiency of any mineral in the body can make you sick.
Calcium: Found in dairy, fish, meat, eggs, dark green vegetables, beans, etc. Iron: Found in organ meats, dairy, beans, seaweed, grains, green leafy vegetables, etc. Zinc: Found in meat, dairy, sesame seeds, pumpkin seeds, etc.
3. Vitamins
Fat-soluble vitamins include A, D, E, K, etc. These vitamins must be consumed with fat to be absorbed by the body and can be stored in the body for longer periods without being easily lost.
Water-soluble vitamins mainly include B-complex, C, folic acid, etc. Because these vitamins are water-soluble, they are easily excreted from the body and not stored, so they must be consumed daily. Excess amounts will be naturally expelled. Dark green vegetables or brightly colored fruits and vegetables are rich in a full spectrum of vitamins.
Therefore, you need to consume a variety of fruits and vegetables of all colors—green, yellow, red, purple, orange, etc.—to get all the nutrients evenly.
4. Fats 5. Carbohydrates Whether for muscle or brain activity, you need this nutrient to get your body moving. Carbohydrates are to the human body what gasoline is to a car; the engine needs to start, and the body needs to function, all relying on this primary energy source. If the body has no energy, the metabolic rate will naturally slow down, meaning that fat or other waste stored in the body cannot be expelled. Appropriate intake can be helpful for those who want to lose weight, but it cannot be excessive. All grains and their products, such as rice, bread, corn, and other starchy foods, as well as sweet foods like sucrose and honey, are sources of carbohydrates. These foods are very tasty, so they are the easiest to overconsume, leading to obesity.