Key Info:
- Proper food and nutrition impact all aspects of health. It boosts immunity, vitality, and cognition. Eating well avoids obesity, diabetes, and heart disease, which lower life quality.
- Maintaining cellular health and reducing oxidative stress promotes longevity and physiological function.
- A focus on health and nutrition such as balanced meals boosts daily function and prevents chronic diseases. Missing or overloading any vitamin category can cause nutritional deficiencies.
- Healthy nutrition such as eggs, nuts, whole grains, leafy greens, and fruits ensure better health outcomes. Green leafy vegetables contain iron and calcium, while eggs contain protein and Vitamin D.
- Nutrition generally ignores water, but it's vital. Hydration helps detoxification, nourishment, and cell function.
Why the Nutrition Foundation Matters?
Nutrition underpins life. All cells in your body need optimum nutrition to repair tissues, produce energy, regulate hormones, and fight infections which makes the importance of nutrients in our body undeniable.
WHO estimates that 40% of children less than 5 years of age and 37% of pregnant women worldwide are anaemic.
Adequate health nutrition powers every body process, keeping you energised, focused, and ready for the day.
Poor nutrition might cause health problems. Your immune system can weaken without necessary nutrients, making you more prone to infections and illnesses. It can also result in chronic problems like heart disease or type 2 diabetes. Since the brain needs certain nutrients to operate properly, an inadequate diet can lead to depression and anxiety.
Macronutrients Build and Fuel the Body
High-amount of macronutrients such as carbs, proteins, and lipids are essential nutrients for the body. They give your body energy and structure.
Carbohydrates
The body prefers carbohydrates for brain and muscle energy. Once eaten, they break down into glucose, which fuels biological processes quickly. Food and nutrition experts recommend consuming complex carbs like healthy grains and legumes, release energy slowly, and keeping you energised all day. Simple carbs like refined sugars can produce blood sugar spikes and crashes, leaving you tired and hungry.
Daily Requirement:
- Adults: 45–65% of daily calories (e.g. 225–325 grams for a 2000-calorie diet).
Proteins: Build and Repair Muscles
We call proteins the building blocks of life for a reason. Repairing tissues, generating enzymes and hormones, and sustaining immunity require them. The body cannot manufacture nine amino acids, which make up proteins. Eat a variety of proteins to get these necessary amino acids. High-quality protein from eggs, chicken, and fish contains all essential amino acids. Vegans and vegetarians should try lentils, chickpeas, tofu, and quinoa. Eggs, especially nutrition-rich Eggoz eggs, are a versatile and economical protein source that supports muscle regeneration, brain function, and overall health.
Daily Requirement:
- Adults: 0.8 grams per kilogram of body weight (e.g., 56 grams for a 70-kg person).
- Athletes or highly active individuals: 1.2–2.0 grams per kilogram of body weight.
Fats
Though misinterpreted, fats are essential for brain health, hormone synthesis, and fat-soluble vitamin absorption. Healthy fats like omega-3s reduce inflammation and promote heart and brain health. Eat salmon, mackerel, walnuts, chia seeds, avocados, and olive oil for healthy fats. Trans fats in processed diets raise heart disease risk.
Daily Requirement:
- Adults: 20–35% of daily calories (e.g., 44–78 grams for a 2,000-calorie diet).
Micronutrients: Powerful Allies
Micronutrients—vitamins and minerals—are essential body nutrients needed for many physiological processes, while macronutrients give energy and structure. Small amounts are needed, yet their health effects are significant.
Vitamins
Vitamins govern the body's functioning organically. Vitamin D builds bones and improves calcium absorption, while Vitamin C boosts immunity and skin health. Red blood cells and neurone function require vitamin B12. Eggs, dairy, fortified foods, and fruits and vegetables contain vitamins. Choosing a variety of colourful foods ensures better nutrition and health. For Vitamin A, carrots and sweet potatoes are great, while citrus fruits and strawberries are great for Vitamin C.
Daily Requirements:
- Vitamin D: 600 IU (adults)
- Vitamin C: 75 mg (women), 90 mg (men)
- Vitamin B12: 2.4 mcg
Sources of Essential Vitamins:
- Vitamin A: Carrots, sweet potatoes, spinach
- Vitamin D: Eggs, fortified milk, exposure to sunlight
- Vitamin C: Citrus fruits, strawberries, bell peppers
- Vitamin B12: Meat, dairy, fortified cereals
Minerals: Body Building and Functional Essentials
We require inorganic minerals including calcium, magnesium, and iron for bone health, muscular function, and oxygen delivery. Calcium builds strong bones and teeth, while magnesium relaxes muscles and nerves. Haemoglobin, which transports oxygen, requires iron. Mineral-rich foods include dairy, green leafy vegetables, nuts, and seeds. Vitamin C rich foods like oranges can boost iron absorption and bioavailability when eaten with spinach.
Daily Requirements:
- Calcium: 1,000 mg (adults)
- Magnesium: 310–420 mg (adults)
- Iron: 18 mg (women), 8 mg (men)
Key Minerals and Their Sources:
- Calcium: Dairy products, fortified plant milk, almonds
- Magnesium: Whole grains, nuts, green leafy vegetables
- Iron: Red meat, spinach, lentils
Fibre: The Digestion's BFF
Digestive health requires fibre, an indigestible carbohydrate. The soluble fibre in oats and apples helps control blood sugar and cholesterol. Insoluble fibre in whole grains and vegetables bulks stools and reduces constipation.
Dietary fibre helps maintain a healthy gut flora, which affects digestion, immunity, and mental health. Consuming quinoa, broccoli, pears, and barley boosts fibre intake and healthy nutrition.
Hydration: Forgotten Nutrient
Water is necessary for almost every human function, but nutrition discussions typically neglect it. Hydration aids digestion, optimum nutrition delivery, and temperature equilibrium. Additionally, it flushes pollutants, promoting organ health. Age, gender, exercise level, and climate affect daily water intake. Cucumbers, watermelon, and citrus fruits can help you hydrate in addition to water.
Daily Requirement:
- Men: About 3.7 liters (15.5 cups)
- Women: About 2.7 liters (11.5 cups)
Conclusion: Healthier Future
A better, happier life can be built by prioritising nutrient-rich foods such as Eggoz eggs, staying hydrated, and avoiding processed foods. Every little bit helps, from eating more vegetables to choosing nutritious grains over refined ones. Building an optimum nutrition that supports your health and future generations requires consistency and knowledge. Start eating well today and watch your life change.