Nutrition Basics and Health Bnefits

In today’s world, where everyone is getting obsessed with fitness, there is also a lot of confusion about the diet one should have in order to stop adding those additional pounds and at the same time, help make those amazing washboard abs. There are thousands of diet routines being made every day and everyone is picking their favorite one to follow. Some of them show great results and some have no effect on the body whatsoever. The energy that you get out of your food depends on the variety of nutrients you eat and how apt you are at combining all of them. Researchers have been able to identify around fifty nutrients. All of these nutrients fall into two groups: macronutrients and micronutrients.

The nutrients that you need in large quantities are known as macronutrients. These include carbohydrates, fats, proteins and water. Proteins are broken down into amino acids by the body and these acids then help in building muscles, various organs and even blood. Fats help the body by providing it by a continuous source of calories and also by keeping it satiated. Apart from all this, fats also help in transport of vitamins. Carbohydrates are those nutrients which are responsible for giving you all the energy that you spend when you do any physical exercise. They can be easily stored in muscles and can be used whenever needed.

The nutrients that are needed in a very small quantity but are still extremely important are included in the category of micronutrients. The nutrients that fall into this category include vitamins and minerals. When I say that they are required in a small quantity that, in no way means that you can afford to cut short on them as they are equally important when compared to the other nutrients. If these nutrients are taken in lesser quantity then there is a good chance that it may lead to some very serious diseases like scurvy. Although the chances of scurvy are very rare, even a slight shortfall of medicines leads to conditions like osteoporosis or anemia.

In the above paragraph, we have read how bad it can be if we do not enough micronutrients, if we fall short in eating enough of macronutrients, the situation becomes twice as serious. If children do not get enough macronutrients during their growing age, they most certainly won’t be able to grow to their full size. Apart from that, even the smallest wounds that they receive will take a lot of time to heal. Even simple day to day activities will become extremely strenuous if there is a lack of carbohydrates in the body. This dearth also stems the growth of important body tissues.

It is very important to eat a good mix of both, macro and micronutrients; also a body should never be short of fiber. There is no way you can eat just one food all your life and keep ft. All nutrients have their own advantages and disadvantages. They key to a good diet is to nullify these disadvantages by in taking different nutrients. The human body is more complex than all the factories of the world put together as it cannot run by one particular formula. Even if your diet is missing just one nutrient, the effects could be disastrous. Nothing should be taken in access and nothing should taken in a lesser than required quantity. Apart from all this, keep in mind that a good diet is useless if it is not combined with regular exercise. Regular exercising is what puts all the nutrients into action.

Health Effects of Excessive Fast Food Intake

The harmful health effects of consuming fast food on a regular basis are far too many. Excessive consumption of fast food causes obesity, raises cholesterol levels, increases the risk of diabetes and heart disease, reduces muscle mass, etc. This is because fast foods are packed with trans fat and calories. Some of the most harmful effects of fast foods are discussed below.


Fast foods use processed meat that contains artificial sweeteners, nitrates, nitrites, and monosodium glutamate. Additives are used for the purpose of keeping the meat fresh and also preventing the development of bacteria that causes food poisoning. All this can raise the blood flow, thereby increasing the pressure on the head and triggering a migraine attack.

High Cholesterol

The trans fat used in fast foods and processed foods causes an increase in the bad cholesterol (Low Density Lipoprotein) level. Moreover, it also leads to a drop in the level of good cholesterol (High Density Lipoprotein). The bad cholesterol gets attached to the wall of the arteries and causes them to become thick and narrow. This obstructs the blood flow and causes high blood pressure and other problems. Processed meat that is used in fast foods can contain approximately forty percent more trans fat than natural meat.


Consuming fast food on a regular basis can even lead to depression. These foods do not contain omega-3 fatty acids, foliate, and antioxidants that are necessary to maintain good mental health. The preservatives, thickeners, stabilizers, flavor enhancers, and emulsifiers that fast foods contain can have an adverse effect on your mental well-being.

Weight Gain

Fast food consumption causes rapid weight gain and increases the body mass index. The high amount of calories and trans fat in these foods causes the accumulation of fat in the abdominal region. Obesity can lead to heart problems, type 2 diabetes, blocked arteries, hypertension, malnutrition, high cholesterol, depression, and loss of muscle mass.

Sexual Dysfunction

Our sexual health is directly affected by the kind of food we eat. Fast foods contain fatty acids that contribute to the development of sexual dysfunction. These unhealthy foods can also cause low libido, and reduce the sperm count.

High Blood Pressure

High amounts of sodium present in fast foods can cause high blood pressure. Although your body needs small amounts of sodium to perform its functions properly, too much of it can lead to major health issues.

Blood Sugar Fluctuations

High levels of sugar and fats that fast foods contain can cause a sudden spike in blood sugar followed by a sudden crash. This can increase the carving for such foods and might even lead to addiction.

Food Poisoning

Besides having low fiber content and being high in calories and trans fat, fast foods can also lead to food poisoning. This is because there is a high chance that the processed meat might be contaminated with manure that contains Salmonella and Escherichia Coli. These bacteria are hard to get rid of and even after they are killed by antibiotics, the toxins that they release can have some harmful effects.

The wrappers that most fast foods come wrapped in are coated with perfluoroalkyls (PAC), so as to prevent the grease from leaving. These wrappers can get inside the body and go on to become the cause of many health problems. Being addicted to fast foods can result in a sedentary, depressive, and unhealthy lifestyle. Therefore, it is recommended to eat a well-balanced diet and have fast foods only occasionally.