The importance of good nutrition for achieving well-being

The relationship between food and well-being is a theme that has been rediscovered a few years ago. Indeed, when we are well fed our health is favored.

However, not only a good diet, which must be varied and balanced contributes to well-being.

What is well-being for some is not the same for others

As in all areas of life, generalizations are not valid here either. There are those who say that the best way to eat is to abstain from consuming certain foods.

However, research has shown that this depends on your genetic predisposition.

In other words, what is good for some may not be good for you, and vice versa. For example, to lower cholesterol they recommend a diet low in fat and rich in carbohydrates.

However, studies conducted by Dr. Ronald Krauss suggest that applied in healthy people, this diet can increase coronary risk

So what is the most advisable? That you eat a balanced and a varied diet, that is a diet that contains all the quality food groups in adequate quantities.

This is the key to a good diet to provide well-being and a better quality of life.

What do you think are the foods that will provide you well-being?

Before we told you that, when it comes to food, not everything works the same for everyone. However, there are some well-being eating tips that are valid for everyone.

Do you want to achieve well-being and a better quality of life? We give you some recommendations.

For the health of our cardiovascular system

Eat foods rich in monounsaturated and polyunsaturated fats. An example is an omega-3 fatty acid, which is present in walnuts and oily fish. This type of fatty acid helps lower triglyceride and cholesterol levels and contributes to cardiovascular health.

Spicy spices, tomatoes, garlic, fish, and white meat can also, improve blood circulation.

For healthy vision and prevent aging of cells

Eat dairy products, pumpkin, tomatoes, greens, and carrots. They all contain vitamin A, essential for sight.

The important vitamin E, due to its antioxidant power, can be found in avocado, spinach, some vegetable oils (avocado, palm, papaya, for example), and some nuts (Licata, n.d.).

To promote digestion

Foods are rich in fiber such as fruits, vegetables, cereals, legumes, and yogurt, help to promote the functioning of the digestive system.

For the health of the nervous system

Magnesium, omega-3 and omega-6 fatty acids, and vitamin B12 are important for our brain. You will find them in broccoli, walnuts, almonds, and oily fish, among others.

Proteins are essential nutrients

Red meat is a good source of quality protein, iron, potassium, phosphorus and magnesium, vitamin B12, and niacin. However, all these components can also be obtained with a well-balanced vegan or vegetarian diet.

Eggs are nutritionally recommended due to their high biological value protein content, and because they have a ratio between saturated and unsaturated fats.

Important: You must bear in mind that all these recommendations are general in scope and for those who do not suffer from health problems.

Therefore, if for any reason (health, weight loss, or gain), it is necessary to carry out a specific type of diet, consulting a doctor or a nutritionist is essential.

An example of a balanced diet to achieve well-being

A balanced diet should have all the food groups: proteins, carbohydrates, fats, vitamins, minerals, and fiber.

Various reputable nutrition foundations and nutritionists recommend serving each of the following foods for good health:

• Fish and shellfish: 3 to 4 servings (125-150 grams) a week.

• Lean meats: 3 to 4 servings (100 to 125 grams) per week.

• Eggs: 3 to 4 servings (50-60 grams) per week.

• Nuts: 3 to 4 servings (20-30 grams) a week.

• Milk (200-250 milliliters), yogurt (125 milliliters), and cheese (40-60 grams per serving) for 2 to 4 servings a day.

• Olive oil: 3 to 6 servings (10 milliliters or a tablespoon) a day.

• Vegetables and vegetables: 2 servings (150-200) a day.

• Fruits: 3 servings (120-200) a day.

• Bread (40-60 grams), cereals (30 grams), rice, and pasta (60-80 grams): 4 to 6 servings a day.

• Water: 4 to 8 servings a day. Each serving should be 250 milliliters.

• Wine or beer: optional consumption.

Keep in mind two clarifications about the previous enumerations:

• The weight (grams) and the volume (milliliters) correspond to each serving of food. For example, 8 servings of water equal 2,000 milliliters (2 liters).

• The list is for an adult person. In children up to 6 years it is suggested to take 60% of an adult's rations; then increase 10% each year until age 10.

In addition, we suggest that you practice physical activity daily for 30 minutes.

Other reasons why a good diet gives you well-being

Everything we have told you so far helps you achieve general well-being. But, there are some things that have to do specifically with your physical and emotional well-being that are worth highlighting.

How does diet impact your hormones?

This is particularly true for those who think that healthy eating consists of eliminating all fat from the diet. If this is done, there will be consequences on your hormones.

Fats have a very important role in hormones; these, in turn, fulfill regulatory functions on cells and tissues. Therefore, a poor diet will cause hormonal imbalances that will influence your well-being.

Why is it important that you eat 5 meals a day?

There are several reasons why this is important and influences your well-being.

• One of the reasons is because with just 3 meals you will not be able to replace everything your body needs.

• Contrary to what you may think, skipping meals does not help you lose weight. If our body spends more than 3 or 4 hours without eating, the reserve mechanisms begin to act. Thus, the body saves energy and accumulates fat to endure without eating food. Therefore, the idea is to eat every 3 hours.

• Coupled with the above, eating every 3 hours will help you arrive less hungry for the next meal. This is a must if you want to lose weight

• Another reason is that to gain muscle mass, our body must receive energy and nutrients every 3 hours.

• Finally, when we eat food, our body expends energy, little, but it spends. So that adds to your energy expenditure during the day.

Why is hydration key to your well-being?

According to experts, if you have back or joint pain, drinking 8 to 10 glasses of water can reduce it. At least 70% of people who suffer from it are like this.

In addition, dehydration causes problems with concentration, visual focus, memory loss, and problem-solving.

On the other hand, good hydration helps reduce the risk of kidney stones, urinary tract infections, and constipation, among other pathologies.

As you have seen, healthy eating plays a very important role in your well-being.

However, do not forget that physical exercise is also an essential complement to improve your quality of life and, therefore, your well-being.