How Does Nutrition Affect Our Physical Health?

Young woman reading nutrition label while buying diary product in supermarket.

A person’s physical health is 50% dependent on his/her lifestyle: nutrition, bad habits, and the conditions in which he/she lives and works. Our food does not meet the biological requirements of the organism. We consume more than we need of meat, fat, salt and sugar, spicy seasonings, and drink it with soda and alcohol. High-temperature processing of products deprives them of vitamins and valuable items. And at the same time, quite a large percentage of the population is overweight due to overeating. We, ourselves, are clogging up our bodies and do not even imagine how much toxic substances accumulate there.

Principle of balance

Of course, we all know that we need a balanced diet. We must formulate a diet so that we absorb all the nutrients necessary for life. That said, it is important to gain the necessary nutrition habits in early childhood so that once we pass into adulthood, we have a well-established and ‘trained’ metabolism. However, even though we constantly strive to get all the healthy nutrition that our body needs, they reject some of the products that you try to feed them with. Often we eat spicy, salty, or sweet products, telling ourselves that our body needs it, but on the contrary, we are only harming it because there is nothing useful that our organism can absorb from them. 


Every time they occur, nutritional problems cause small disruptions in the body. These disruptions can accumulate, and finally, affect the metabolic processes, disrupt the physiological balance, cause illness. The food factor in the occurrence of the disease is called alimentary. Alimentary diseases include obesity, atherosclerosis, diabetes, some heart diseases. However, having a bad nutrition diet is also a very negative factor for athletes as well. They, as opposed to everyone else, should maintain a strict diet if they are actively involved in sports. In fact, apart from good and qualitative running shoes and daily exercises, for them, nutrition plays a vital role in their physical shape and performance. Considering that most of the proteins and vitamins are absorbed through food, making sure to adhere to these types of food is a must for them. Nevertheless, for people struggling with this condition is hard to focus on life matters, such as school, work, or social life. Thus, it is quite common that they might feel isolated and struggle in life. In such cases, attending a life coaching course where you can talk about your life and get help to find your path in life would be an option to help you pass the struggle. 

How not to poison

You can take poison with food not only by eating an expired or low-quality product, but the environment also affects the pollution of our body. Toxins often come to us through the digestive tract along with contaminated drinking water, food from contaminated soil, treated with disturbances, and improperly stored. In recent years, heavy metal salts such as lead, cadmium, mercury, and others, which are highly toxic, are often found in products. Lead, for example, is not only toxic, but can also accumulate in the body, and it is very easy to get there through smoking, along with drinking water. Cadmium, which often enters our body through fungi, is poorly derived and causes damage to the bones and nervous system, heat, and lungs. Cadmium easily accumulates in seafood.


Meanwhile, a dose of 30-40 mg is lethal to humans. Mercury, the strongest neurotoxin, which, in case of penetration into the body of pregnant women, causes damage to the fetus. Mycotoxins (mold fungi) are dangerous even in small quantities. And if mold has appeared on the product, it should be thrown away immediately, rather than removing the damaged layer, eating the remaining product. Also, it is necessary to throw out the sprouted and green potato because it contains solanine, which can cause symptoms of poisoning (diarrhea, nausea). Pesticides, which are used in agriculture, accumulate mainly on the surface of vegetables and fruits, which is why they must be thoroughly washed. When frying and smoking in meat and fish, benzopyrene is formed, which is the strongest carcinogen.And naturally, when processing food, an incredible amount of food chemistry is added. Of course, all product manufacturers know the list of permitted and prohibited additives and preservatives, but do you know them? And do you read the labels carefully before you buy something in the store?

Ten principles of proper nutrition

1. Eat a variety of food

No product provides the body with everything necessary, so food should be as diverse as possible, but meals of plant origin should prevail.

2. Daily caloric intake

For a single meal, try getting around 300-500 grams. The average daily caloric intake should be 1600-1800 kcal.

3. Alkalify

An organism that has an “acidic” environment slags faster, which leads to obesity and a host of other diseases. Therefore, it is necessary to “alkalify” the internal environment of the body by consuming vegetables, fruits, and mineral water containing hydrocarbons.

4. Avoid processed foods

It is necessary to exclude from the diet fast food, refined sugar, condensed milk, sausages, and other products processed with the help of chemicals. Vegetable oils should not be hydrogenated. Great care should be taken to use products with an extended shelf life and sugar substitutes. If possible, shorten the heat treatment time of food.

5. Eat more fruits and vegetables

Fruits and vegetables (in addition to potatoes) must be consumed several times a day in quantities of more than 400 grams per day. The consumption of vegetables should exceed the quantity of fruit. Vegetables and fruits – is a source of antioxidants, folic acid, iron, vitamins, and minerals. They reduce the risk of developing high blood pressure, atherosclerosis, and other cardiovascular diseases.

6. Low-fat dairy

Dairy products low in fat and salt (kefir, yogurt, cheese, cottage cheese) should be consumed daily. If you have difficulty digesting lactose, you need to eat more fish and green leafy salads.

7. Eliminate fatty meat

It is necessary to reduce the consumption of meat and eliminate fatty meat from the diet. At the same time, legumes are an excellent source of protein.

8. Reduce salt

The total salt intake, including salt, contained in the finished products should not exceed 6 gr (1 teaspoon) per day. Canned, salted, smoked products are not recommended to eat daily. Food should be salted in moderation, directly with food, and use iodized salt.

9. Reduce sugar

Complex carbohydrates (sweets, pastries) should not be more than 10% of calories consumed daily.

10. Vitamins, etc.

It is necessary to compensate for the deficiency of vitamins, minerals, and trace elements.  It is almost impossible to obtain a sufficient amount of all the necessary substances with food. 

share this post
Picture of The Editorial Team

The Editorial Team

We are a team of certified chefs & holistic nutrition specialists, who love to learn and share everything health and wellness.

our new cookbook

A Complete Guide to Healthy Eating

Over 100 hand-picked, outrageously delicious recipes.
sign up for our


Will be used in accordance with our privacy policy

Join our Mailing list!

Get all the latest health news, and updates.