Modern science clearly shows that the way we eat has a significant impact on our health.
A well-balanced diet helps prevent chronic diseases and makes us feel better on a daily basis. It supports the proper functioning of all systems in our body – the immune, nervous, hormonal, and digestive systems. It helps maintain healthy blood sugar and fat levels, strengthens immunity, improves mood, and protects against inflammation and many illnesses. Healthy eating is therefore not just a daily habit, but also an important way to take care of our health and prevent serious problems.
Rational nutrition is a way of eating based on current scientific knowledge. It involves providing the body with the right amount of energy and nutrients it truly needs – depending on age, sex, body weight, level of physical activity, and overall health condition.
The role of macro- and micronutrients in human diet
The diet of every adult should include nutrients that are divided into two groups: macronutrients and micronutrients. Macronutrients include proteins, fats, and carbohydrates – they provide energy and support the body’s structure and proper functioning.
- Protein is the body’s main building material. It helps repair tissues, supports the production of enzymes and hormones, as well as supports immune system.
- Fats are important for hormonal balance, help the body absorb vitamins A, D, E, and K (which are fat-soluble), and are a structural component of cells.
- Carbohydrates are the main source of energy, especially for the brain and muscles. However, the type of carbohydrates we choose matters. Complex carbohydrates – such as those found in starchy vegetables, whole grains, groats, or brown rice – are better and should dominate the diet. In contrast, simple sugars, found in sweets and sugary drinks, if consumed in excess, can lead to obesity, type 2 diabetes, and tooth decay.
In addition to macronutrients, micronutrients – vitamins and minerals – play a very important role in our diet. Although we need them in smaller amounts, they are essential for the proper functioning of the entire body. They support nearly all processes in the body, helping the nervous and immune systems function and aiding in metabolism at the cellular level.
Deficiencies in these nutrients can lead to serious health problems. For example:
- Too little iron can cause anaemia (which leads to weakness, paleness, and fatigue).
- Lack of calcium increases the risk of osteoporosis (a condition that weakens the bones).
- Low level of vitamin D weakens the immune system and can contribute to chronic diseases.
We must also not forget about dietary fibre – a component that our body does not digest, but which is very important for health. Fibre regulates the functioning of the digestive system, supports the good bacteria in the gut (the microbiome), and helps maintain healthy levels of fat and sugar in the blood.
Thanks to fibre, we feel full for longer, blood glucose levels rise more slowly after meals, and bowel movements are more regular. This reduces the risk of constipation and helps protect against colorectal cancer.
The best sources of fibre are: vegetables, fruits, legumes (such as beans and lentils), and whole grain products like wholemeal bread or brown rice.
Proper hydration
Proper hydration is another important part of a healthy diet. Water makes up about 60% of an adult’s body weight and is essential for all life processes – it helps transport nutrients, regulates body temperature, and enables the removal of waste products from metabolism. When we don’t drink enough water, we may have trouble concentrating, feel tired or weak, and even experience low blood pressure.
An adult should drink about 2-2.5 liters of water per day (including water from drinks and food). On hot days, during physical activity, illness, or stress, the body’s need for water increases even more.