You hear the word “nutrition” a lot, but do you know what it entails? What do you think of when you hear the word, nutrition?
Different macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals) affect how our bodies function.
Carbohydrates
Simple and complex carbohydrates are referred to as “carbs.” Simple carbs produce blood sugar increases because they are readily processed for energy. Sugar, sweeteners, syrup, and candy are all examples. Fiber and starch are examples of complex carbohydrates, which are processed more slowly. This helps you feel fuller for longer by keeping your blood sugar constant.
Examples of starchy carbs include:
- Potatoes
- Corn
- Peas
Examples of high-fiber carbs include:
- Whole grains
- Beans
- Whole fruit
Protein
Protein is composed of amino acids, which help with tissue growth, immune function, and energy production.
Good sources of protein include:
- Meat
- Plant-based meat alternatives
- Seafood
- Eggs
- Dairy
- Beans
- Soy
Fats
Fats can help to maintain brain health, lubricate joints, and aid in hormone production. Saturated and unsaturated fats are the two main types of fat. Animal products, some processed foods, and tropical oils all contain saturated fat.
Plant foods contain unsaturated fats. Monounsaturated (MUFA) and polyunsaturated (PUFA) fats are the two types (PUFA).
Examples of MUFA include:
- Olive oil
- Canola oil
- Avocado
- Tree nuts
Examples of PUFA include:
- Vegetable oils
- Seed oils
Getting too much saturated fat and not enough unsaturated fat in your diet can put you at a higher risk for cardiovascular disease.
Vitamins and Minerals
These organic substances are contained in small amounts in food and help to keep our systems in good working order. Deficits can occur when we consume too few vitamins and minerals from our meals, which can have harmful consequences for our bodies and minds.
Nutrition and Mental Health
What affects your body has an impact on your mind, and what has an impact on your mind has an impact on your body. As previously stated, several macro- and micronutrients influence how your body functions and feels Research shows that low levels of certain vitamins and micronutrients, especially vitamin D and vitamin B-12, can increase the risk of depression.
Omega-3 fatty acids are known to play a vital role in brain development and cell signaling. They also have anti-inflammatory properties.
Selenium, which is a mineral, has also been shown to affect anxiety levels. Increasing your intake of these vitamins through food or supplementation can improve your mood as well as your overall health.
Other research has shown that, in addition to specific vitamin deficiencies, overall diet can also significantly impact mental health. A diet high in healthy fats, fruits, vegetables, and whole grains is associated with a lower risk of depression while a diet high in meats, refined grains, and highly processed foods is associated with a higher risk of depression.
The “Gut-Brain” Connection
The gut-brain link has been the subject of a lot of research in recent decades.
Our gut “microbiome” is made up of the healthy bacteria in our intestines and the body depends on a healthy balance of good and “bad” bacteria. It forms a protective barrier and helps us digest food. Our microbiome is heavily affected by what we eat, which then impacts how our brain functions.
Additional research has shown that up to 90% of our body’s serotonin (a neurotransmitter affecting mood and cognition) is produced in the gut. And, certain foods also trigger a release of different neurotransmitters, including dopamine and norepinephrine.
All of this demonstrates how important a balanced diet is for our total health, from our brain (and mental health) to the proper functioning of our entire body.
Getting Nutrition and Wellness on Track
Keeping a healthy lifestyle, which includes eating nutritiously, maintaining a healthy weight (which can entail meal planning), and getting enough exercise, is the key to long-term health. It may appear simple, but the truth is that it is far more complicated.
Because everyone (and every body) is different, what works for one person may not work for another. To top it off, there’s so much fresh research coming out all the time that it’s difficult to stay up.
