Your body is a complex system with numerous processes that require energy every day. How can proper nutrition support these processes and what does your body really need?
The 1-2-3 of healthy nutrition: what your body needs
Whether print media, Internet or television: Everywhere you come across advice on a healthy diet. But what does a proper diet actually mean and what does your body really need to be fit and efficient? Here are the answers.
It depends on the mix
Your body is a complex system. Every day numerous processes take place in it so that your heart beats and you can actively participate in life. To prevent deficiency symptoms and enable a smooth metabolism, the body needs protein, vitamins, carbohydrates, minerals, fats and trace elements. Water is also needed. Even this short list makes it clear: one-sided diets are not for a long period of time, as they can provoke deficiency symptoms. In order to provide the organism with this nutrient mix, you do not have to memorize the nutritional values of individual foods. A rule of thumb says: Bring a colourful mix of fruit and vegetables to the table. Dairy products, meat and fish donate protein and wheat products as well as potatoes are good carbohydrate sources.
How to keep your metabolism going
Our top trainers and nutrition specialists recommend eating five hands full of fruit and vegetables every day, as these are rich in vitamins, trace elements and minerals. To ensure that valuable nutrients such as potassium are not lost through food preparation, you should eat or steam the vegetables raw. You can add a little olive oil to the vegetables so that your body can optimally absorb fat-soluble vitamins. When it comes to fruit, it’s best to use seasonal varieties. Your body absorbs amino acids by eating beef, dairy products, tuna, eggs and nuts. They are the basis of all life processes, as they are directly involved in the metabolic process.
This gives you energy and fills you up.
Carbohydrates are excellent sources of energy and satiety. These nutrients are found in potatoes, noodles, rice, dumplings and couscous. In order to ensure the longest possible satiation, it is advisable to use whole grain products. They are also healthy for the intestines as they contain a high proportion of fibre. The dietary fibres get the intestinal tract going because they are an excellent food for the important intestinal bacteria.
Your muscles and bones need protein
Animal products such as milk, kefir, cheese, fish and meat are outstanding sources of protein. This nutrient in turn is essential for building and maintaining your muscles and bones. In addition, proteins can provide strength and have a positive effect on body training. If you want to eat strictly vegan food, you should make sure that you consume enough protein from vegetable sources. Otherwise, there is a risk of deficiency symptoms such as shallow breathing, weakness and immunodeficiency.
Do you drink enough?
The elementary nutritional tips include not only the targeted intake of the main nutrients from food, but also correct drinking behaviour. Adults should consume at least 1.5 litres of liquid per day in the form of unsweetened teas, healthy juice spritzers or water. This is important because a sufficient supply of fluids is essential for mucous membranes, kidneys, brain, skin, intervertebral discs and your body itself.
Your individual nutritional needs are critical
With all the nutritional tips, it should be remembered that the nutritional requirements can vary from person to person. The vitamin requirement during pregnancy, for example, is particularly high. Competitive athletes need recipes that are rich in carbohydrates and proteins. Plant substances such as carotene can promote health skillfully and situatively. Their best-known representative beta-carotene can have a positive effect on inflammatory processes. Depending on age, life situation, sex, weight and state of health, the nutritional requirements of each person are therefore slightly different.