Nutrition for Health: Balanced Diet for Optimal Wellbeing - Essay Sample

Introduction

Nutrition refers to the process by which individuals take in utilizes food substances. Nutrition is achieved through the process of putting foods into the mouth, chewing it, and swallowing it. Some the essential nutrients include fats, carbohydrates, electrolytes and proteins. Individuals should eat a balanced diet to supply enough nutrients to the body. A balanced diet is essential in the healing process of individuals. Nutrition is an essential factor in exercise and injury recovery. According to health professionals, food plays a critical role in injury recovery and healing. The document focuses on describing and analyzing the role of nutrition in the healing process of an individual. Also, the paper outlines how sufficient diet can be used to prevent illnesses as well as increase the rate of healing in individuals.

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Eating a balanced diet help in healing among individuals. Universities, health facilities and government institutions develop food guides to ensure that people understand how to eat healthy to facilitate healing. The body can synthesize many nutrients while others cannot be synthesized and therefore must be supplied through the foods that people eat and drink. Nutrients are divided into both micronutrients and macronutrients. Essential nutrients include 9 out of 20 amino acids found oils and several minerals as well as vitamins (Arnold, & Barbul, 2016). Doctors and nutritionists recommend other substances such as fibre to help in the movement within the gastrointestinal tract, changes in cholesterols as well as blood sugars which occur after an individual has eaten. Important to note is the fact that fibre consumption increase.

An individual's body requires large quantities of macronutrients, which include carbohydrates, fats, proteins, fats and some minerals since they help in healing. Macronutrients include the bulk of an individual's diet and help in supplying energy that is needed for healing, activity, and growth. The intake of calories is impacted by various factors such as sex, physical activities and age. For instance, young men and boys in their adolescence require 2400 calories per day to give them the necessary energy to heal (Arnold, & Barbul, 2016). Therefore, macronutrients are essential in the healing of various diseases when taken in the right quantities.

Microminerals include minerals such as phosphorus, calcium, magnesium, chloride, potassium, and sodium. Micronutrients include trace minerals, and minerals and are needed by an individual's body to metabolize the nutrients. However, micronutrients are needed in small quantities. Examples of trace minerals include zinc, manganese, selenium, fluoride and iron, and they are essential in the process of healing. For instance, when an individual has a cut on his body, taking food that is rich in zinc is essential to fasten the healing of the wound. Moreover, high consumption of vitamins helps the ability of an individual's body to clot and thus increasing the rate of healing in case of an injury. Vitamins are essential for immune function, and energy production, as well as other purposes such as blood clotting. (Williams & Barbul, 2013). Minerals such as magnesium help in bone health, fluid balance and overall growth of an individual. Micronutrients are also referred to as essential nutrients since the body does not produce them but are rather got from the food consumed. Minerals are inorganic and exist in soil or water and cannot be broken down. Micronutrients contents vary from each meal and are therefore essential to seek a nutritionist opinion and advice on the best foods to consume to help in the healing from certain diseases (Arnold, & Barbul, 2016). However, adequate uptake of all micronutrients is vital for healing, and optimal growth since each mineral and vitamin has a specific role in an individual's body. Minerals and vitamins are essential in the cure of certain diseases such as diabetes and hypertension. For instance, through a high uptake of vitamin C that is contained in fruits, an individual has a high likelihood to heal from such diseases. Important to note is the fact that minerals and vitamins are divided into various categories such as fat-soluble, trace minerals and water-soluble minerals. However, despite the type of minerals or vitamins, they are absorbed in similar ways in an individual's body.

Some of the nutritious foods that help to heal diseases include mushrooms, probiotics, kelp, ginger, and Swiss chard. Nutritionists always recommend consuming healthy foods that help in fighting infections, fatigue as well as boosting an individual's immune system. Uptake of nutritious foods significantly helps in preventing and managing symptoms of certain conditions (Williams, & Barbul, 2013). Moreover, nutritionists and doctors advise that it is always better to get nutrients directly from food, rather than taking supplements. Kelp helps in increasing the iodine intake in individuals. For instance, iodine is vital to thyroids, which help in healing symptoms of weight gain, moodiness and sluggishness. However, people should note that overconsumption of iodine can create health challenges. Some of the other foods that contain iodine and help in healing illnesses include parsley, alfalfa, bok choy, kales and spinach. Eating ginger helps in reducing nausea. Majority of the people recognize ginger as a cooking spice. However, eating ginger helps in aiding digestion as well as calming upset stomach and also helps in treating arthritis. Moreover, ginger is widely known for its ability to reduce vomiting and nausea (Arnold & Barbul, 2016).

Beets provide rich nutrients that energize people as well as help in healing and protecting against heart disease. Beets are natural energies and provide the body with iron, calcium, carbs, vitamin A and B. Also, nutrients contained in beets help in fighting cancer. The consumption of probiotics, which include yogurt, kefir, and soy beverages help in fighting certain types of cancers, irritable bowel syndrome and skin infections (Williams, & Barbul, 2013). The consumption of Swiss chards provides many healing benefits such as supporting bone strength, holding anti-inflammatory properties as well as fighting stress-related illnesses. Calcium helps in healing broken bones for an individual. Therefore, it is crucial that individuals suffering from fractured bones such as the arm or leg eat foods that are rich in calcium such as eggs and dairy products and green vegetables. Important to note is the fact that consumption of mushroom help in fighting certain types of cancers through boosting the immune system the compound lentinan. Also, use of mushroom helps in slowing down the growth of a tumour. According to past research, lentinan has been proved to prolong the life of patients who suffer from recurrent and advanced colorectal and stomach cancer (Williams, & Barbul, 2013). Healthy fats such as avocado, olive oil, fatty fish, certain nuts, help in reducing the risk of heart diseases.

Consumption of apples leads to an increase in pectin which is a soluble fiber that helps in lowering blood pressure, decreasing the risk of colon and breast cancers, reduces cholesterol as well as lessens the severity of diabetes (Williams, & Barbul, 2013). Cranberries help in protecting against urinary tract infections and also help in improving blood cholesterol as well as aiding in the healing from strokes. Also, cranberry juice has been proven to make cancer drugs more potent. Flaxseed help in lowering blood cholesterol as well as reducing the risk of a heart attack. Important to note is the fact that flaxseeds provide a rich source of lignin, which is a powerful antioxidant that is powerful against many diseases such as breast cancer? Oranges too supply the body with vitamin C, which provides immunity against several diseases such as certain cancers. Papayas and pumpkins contain fibre-rich squash, which helps in reducing the risk of developing lung cancer Quinoa and raspberries have a variety of nutrients such as copper and iron (Williams, & Barbul, 2013). Also, the fruits provide a rich source of magnesium, which helps in reducing the risk of migraines as well as heart attack and high blood pressure. Spinach contains powerful antioxidants that help in combating a variety of cancers such as colon, breast and ovarian cancers. Also, past research indicates that spinach helps in reducing the decline in brain function that is related to ageing as well as protecting the heart from cardiovascular disease. Foods that are rich in potassium and vitamin B6 such as sweet potatoes help in fighting as well as preventing against clogged arteries.

Nutritionists recommend consumption of fish oil since it is known to be protective against heart diseases, especially in young children. Also, fish oil help in improving memory and is currently used to study patients of Alzheimer's disease (Williams, & Barbul, 2013). Moreover, fish oil has been proven to be beneficial for patients who have ulcerative colitis. Fish oil helps in reducing relapse of diseases such as rheumatoid arthritis and Crohn. Broccoli contains anticancer components as well as aid in preventing other illnesses such as hypertension. According to nutritionists and doctors, broccoli has a more significant protective effect against cancer as compared to other cruciferous vegetables such as Brussels sprouts and cauliflower (Williams, & Barbul, 2013). Like many foods, tomatoes contain anticancer benefits due to the naturally occurring antioxidants that are found in all varieties of the fruit. Lycopene is the primary antioxidant in plants and has proven to be the most promising in protecting men against prostate cancer in trials. Whole grains are also essential in fighting diseases. Whole grains contain nutritional components that are stripped away from refined grains. Some of the contents provided in whole grains include selenium, folic acids and vitamin B (Williams, & Barbul, 2013). Consumption of whole grains helps in preventing individuals from heart diseases and also reduces the risk of diabetes. The fibre content contained in whole grains helps individuals to feel full in between meals and also helps in digestive health. Beans and legumes contain high amounts of proteins and are free from fats and are help stabilize blood pressure and even lower blood cholesterol.

Proper nutrition helps in fast healing of wounds. Proper food plays an essential role in the healing of severe injuries such as decubitus ulcers. Some of the best ways to enhance wound healing with proper nutrition include planning a healthy and balanced meal which includes the right amount of foods such as vegetables, fruits, whole grains and dairy products (Williams, & Barbul, 2013). Also, choosing fruits and vegetables rich in vitamin C such as spinach and strawberries help in faster healing of wounds. An individual should include proteins in all meals throughout the day. Proteins should be included in each meal or snack (Arnold & Barbul, 2016). For instance, a simple meal should consist of scrambled eggs for breakfast, black beans for lunch, and cheese or yogurt for dinner. Important to note is the fact that individuals should stay hydrated with water or other unsweetened beverages for faster healing. Individuals who have diabetes should control their blood sugar levels to help in preventing wounds from developing as well as support healing and recovery.

Conclusion

Proper nutrition helps in the healing process of various illnesses, and therefore, individuals should aim at consuming a balanced diet in every meal. A balanced diet is one that contains foods that are rich in proteins, vitamins, and carbohydrates. Proper nutrition helps in the healing of many diseases such as hypertension, diabetes,...