The factors that influence our food preferences and dietary choices are complex, and are not always associated with good health. Traditions, habits, emotions and even food addictions can govern our daily dietary consumption. But continued failure to make healthy food choices will take a toll on your health in the long run.
Nutritional Deficiency and Health
Your body utilizes the food you eat as fuel for energy and to build body tissue including muscle, bone and fat. But your food also supplies important vitamins and minerals that participate in the many metabolic processes that take place all day long. Many diseases that interfere with development and growth in children are rooted in dietary deficiencies. Cardiovascular health, hormone production, digestion and the ability to fight infection all depend on good nutrition. A mineral deficiency of calcium can interfere with bone development, cardiac function and muscle contraction. Inadequate dietary iron, B vitamins and vitamin C can undermine healthy red blood cell development. A diet rich in fruits, vegetables, whole grains and lean protein can correct vitamin and mineral deficiencies and boost energy.
Cardiovascular Health
A common long-term effect of poor nutrition is cardiovascular disease, the leading cause of death in the United States. Eating fried foods, fatty meats, excess sugar and foods that have been processed and refined contribute to high blood pressure, high cholesterol and diabetes. According to Tufts University's Human Nutrition Research Center on Aging, the types of fats, proteins and carbohydrates you consume can have a significant impact on your cardiovascular health. A review of research on the topic published in the "American Journal of Clinical Nutrition" affirms that avoiding saturated fats and sugars and increasing the consumption of vegetables, fruits, whole grains and omega-3 fatty acids will help to prevent coronary heart disease.
Fiber and Health
Processed and refined foods tend to be low in dietary fiber. The American Heart Association points to fiber as essential for lowering cholesterol and avoiding heart disease. Dietary fiber aids in the digestion and elimination of foods as they move through your colon, preventing constipation, bloat and colon disorders. Fiber is found in fruits, vegetables and whole grains.The AHA outlines the distinction between whole and refined grains, noting that refined grains have been stripped of their natural B vitamins, iron and fiber. The AHA encourages consumption of whole grains as well as cabbage, beets, carrots, brussels sprouts, turnips, cauliflower and apple skin to satisfy dietary fiber needs.
Nutrition and Physical Performance
The National Institutes of Health website MedlinePlus acknowledges that good nutrition is essential for athletic performance, but notes that, except for quantity, the nutritional needs of athletes differ little from the requirements for average individuals. Without adequate amounts of vitamins, minerals and protein, your body cannot produce energy for physical activity that is essential for health and weight management. The NIH notes that water is the most important and most often overlooked nutrient, and encourages you to consume plenty of water to offset that lost through sweat, urine, respiration and bowel movements. According to the Hall Health Care Center at the University of Washington-Seattle, you need to replenish 2 to 3 quarts of water daily, and even more when you are sick.
References
- "American Journal of Clinical Nutrition"; Lipoproteins, Nutrition and Heart Disease: Ernst J. Schaefer; February 2002
- Mayo Clinic: Vitamin Deficiency Anemia
- University of Washington-Seattle -- Hall Health Primary Care Center: Hydration and Health
- American Heart Association: Whole Grains and Fiber
- Tufts University: Human Nutrition Research Center on Aging: Cardiovascular Nutrition
- National Institutes of Health -- MedlinePlus: Nutrition and Athletic Performance
