What is the impact of nutrition on human health?

by Johnny Jacks

Nutrition plays an extremely important role in human health. According to statistics, up to 70% of deaths are caused by a lack of one or more essential nutrients. So, what types of nutrients does the human body need? Please refer to the article below to find the answer.

What is Nutrition?

Nutrition refers to important chemical compounds that maintain human life and support the metabolic process. Most nutrients are provided through daily meals or functional foods.

Ensure daily nutrition

Ensure daily nutrition

If you have a moderate and scientifically sound diet, your immune system will be stable, thereby minimizing health issues. Conversely, a diet lacking essential nutrients can cause a host of negative issues such as malnutrition, osteoporosis, diabetes, cardiovascular disease, etc.

Essential Nutrients for the Body

To develop a healthy body, it is crucial to provide all necessary groups of nutrients. Here are four types of essential nutrients that cannot be overlooked in a daily diet.


Protein plays an important role in building cells, structures, and protecting the body from harmful factors. The principle of protein is to produce antibodies to fight against viruses and bacteria.

In addition, they participate in the process of balancing pH levels and transporting nutrients throughout the body to help organs function efficiently. Therefore, protein is present everywhere such as bones, skin, hair, liver, kidneys, etc.

Science has proven that the body needs about 0.8 grams of protein per 1 kilogram each day. You should base the appropriate amount of protein supplementation on your health status, age, and weight. Overuse of protein can cause poisoning, obesity, and some other dangerous diseases.


Fat, also known as lipids, is usually in liquid and solid form. They are considered a solvent to help dissolve vitamins A, D, E, K, etc. Furthermore, lipids serve as a reserve, provide energy, and regulate body temperature.

When fat enters the body, it is metabolized and accumulates as fat in safe and unsafe areas. The safe area is the layer of fat in the buttocks, thighs, abdomen, arms, etc.

Fat is concentrated in the abdomen, buttocks, thighs, biceps.

Fat is concentrated in the abdomen, buttocks, thighs, biceps.

After storing too much fat in the safe areas, lipids will automatically be deposited in other parts of the body such as around organs. At this point, you need to pay special attention to your health as excess fat can cause chronic diseases such as diabetes, fatty liver, high blood pressure, etc.


Sugar, also known as carbohydrate, is the main nutrient that provides energy for the body. According to statistics, carbohydrates account for more than 50% of daily energy intake. This is the top important nutrient because human brain functions and good thinking depend on nutrients from carbohydrates.

Depending on height, weight, activity needs, and frequency, each person will require a different amount of carbohydrates. To determine the exact number, you can calculate based on the following formula:

Implementation step Recipe Example (1m65 high)
Step 1 Odd number height x 0.9 = Ideal weight (kg) 65 x 0,9 = 58,5 (kg)
Step 2 Ideal weight x 30 = Energy needed/day (calories) 58,5 x 30 = 1755 (calo)
Step 3 Energy needed/day x 60% = Carbohydrate needs/day 1755 x 60% = 1065 (calo)

Vitamins and Minerals

Vitamins and minerals are essential nutrients to sustain the body. They play a crucial role in supporting vital organs such as the heart and nervous system. Additionally, minerals and vitamins help boost immunity, fight oxidative stress, and act as a shield against harmful bacteria.

Vitamins are categorized into two main groups: water-soluble vitamins and fat-soluble vitamins.

Water-soluble vitamins include: Vitamin B, C.

Fat-soluble vitamins include: Vitamin A, D, E, K.

Science has identified over 60 different elements as minerals, and they are divided into two main groups:

Trace minerals include: Iron, Iodine, Manganese, Zinc, Copper,…

Macro minerals include: Calcium, Potassium, Phosphorus, Sodium,…

Effects of Nutrition on Health

Diet is a critical factor that directly affects the physical well-being of individuals. Regular deficiency in nutrients can lead to a range of related diseases such as cancer, high blood pressure, cardiovascular disease, and nervous system issues.

An unbalanced diet is the leading cause of 33.8% of adults and 17% of children who are obese in the United States. In fact, many cases of death have been attributed to unhealthy eating habits.

Therefore, a well-balanced diet is the key to protecting the body, ensuring it is always healthy, resilient, and energetic.

Signs of Nutritional Deficiency

Nutrient deficiency can occur at any age and does not discriminate based on gender. These signs are often very clear and directly affect the functioning of the body.

Fatigue, lack of energy are common signs of nutritional deficiency.

Tired, lifeless body

Fatigue due to lack of iron and potassium.

Fatigue due to lack of iron and potassium.

The reason for feeling tired and lacking energy is due to not providing enough necessary nutrients such as vitamin B12, potassium, iron, etc. The best way to balance your diet is to see a doctor for advice and get important tips to build a scientific diet plan.

Dry, brittle hair

Dry and easily broken hair is caused by a lack of vitamin B6 and zinc. If your hair is dry and brittle, it is because you are not providing enough vitamin A to your body.

In the case of hair loss of a few strands that can be restored with hair care products, you should not be too worried. On the contrary, if hair loss is excessive or there is no sign of recovery after a period of care, you need to reconsider your daily diet.

Sudden change in weight

Rapid weight changes are a typical sign of an unscientific diet. The cause of excessive weight gain is a heavy diet containing many calories but is unbalanced between the different nutrient groups. Rapid weight loss is a manifestation of malnutrition or related diseases.

Having dental problems

Having dental problems such as bad breath is mostly due to poor hygiene, eating foods with odor, smoking, or sinusitis. However, a lack of minerals such as zinc, iron, and vitamin B6 is also a cause. To improve dental problems, you should eat plenty of bananas, chicken, beans, nuts, and pumpkin seeds.

Digestive system affected (diarrhea, constipation)

Digestive problems such as diarrhea or constipation can occur due to low levels of vitamin C, D, B12, and zinc in the body. On the other hand, constipation occurs because the diet does not provide enough fiber from vegetables and fruits.

Mental instability

Mood instability can have many different causes such as life pressure, pregnant women, or a lack of essential nutrients. We can mention some components that affect the nervous system such as amino acids, omega-3 fatty acids, iron, and zinc.

Weakened immune system

An unscientific diet can weaken the immune system, making the body unable to resist viruses and bacteria that cause disease. To address this, you should supplement vitamin E, C, A, protein, and zinc.

Here’s how to supplement your body with sufficient nutrients

There are two common ways to provide the necessary nutrients to keep the body healthy.

Supplementing nutrients for the body from food sources

To provide nutrients to the body from food sources, you need to be familiar with typical nutrient-rich foods such as:

Supplementing protein: Protein is one of the most important nutrient groups, which helps humans maintain energy and body weight. Some protein-rich foods include: milk, butter, eggs, fish, broccoli, almonds,…

Supplementing calcium: To prevent bone and joint problems, we can supplement calcium through foods such as: dairy products, mung beans, sweet potatoes, broccoli, oranges,…

Supplementing fiber: The human body needs about 20-35 grams of fiber each day. Fiber is often found in green vegetables and fruits such as: beans, cruciferous vegetables, bamboo shoots, beets,…

Supplementing carbohydrates: Good carbohydrates are often found in whole foods or simple processed foods such as: rice, grains, soy milk, potatoes, cassava,…

Adding nutrition to the body through dietary supplements

Dietary supplements are a form of functional food that help provide the nutrients that the body lacks. Depending on one’s health condition, you can choose one of the following groups of supplements.

Vitamin supplements

Although vitamins make up a very small amount in the body, they play a crucial role. Some essential vitamins that you cannot ignore include vitamin A, the B group, C, D, E, and so on.

Especially, the human body does not have a mechanism to synthesize vitamins, so using dietary supplements is a popular option for many people. Individuals who should supplement more vitamins to avoid body weakness and improve health are those who have just recovered from illness, work in tough environments, or suffer from mental exhaustion.

Mineral supplements

Minerals such as calcium, phosphorus, iron, zinc, iodine, and magnesium are essential elements that cannot be lacking in the body to balance the internal environment and promote effective metabolic processes.

However, when using mineral supplements, you need to follow the doctor’s instructions to understand how to use and the dosage to avoid harmful effects on health. For example, excessive intake of calcium over a long period can lead to kidney stones or stomach ulcers.

Amino acid supplements

Amino acids in the body consist of 20 separate groups, these compounds have the effect of metabolizing nutrients into energy to serve the body’s living activities. When you do not provide enough amino acids, you will experience malnutrition, fatigue, and loss of appetite.

When taking supplements to supplement amino acids, you cannot use them arbitrarily, but need to visit a doctor to get a suitable prescription.

Expert advice when supplementing nutrition for the body

Below are some expert advice to ensure that your body can easily absorb the four essential nutrient groups for good health:

Adequate energy intake: The most important thing when building your diet is to ensure that you provide enough energy to keep your body functioning. The energy requirements for each individual vary depending on factors such as weight, gender, age, level of physical activity, and health status.

Food variety: It’s not just about eating enough, but also ensuring variety in your daily meals. On average, each person needs to consume 15-20 types of food per day to provide the four essential nutrient groups.

Balance: A balanced meal should contain a proportion of protein (12-14%), fat (20-30%), and carbohydrates (56-68%).

Adequate water intake: The body loses about 1.5 liters of water every day through sweat, urine, breath, and feces. Therefore, you need to drink at least 2 liters of water per day to replenish the lost water.

Limit fast food: Fast food such as snacks, instant noodles, and fried food are very convenient, but they contain unhealthy fats that are not good for your health. Therefore, you need to limit fast food intake to reduce the risk of obesity, diabetes, and heart disease.

These are the important roles of the four essential nutrient groups and effective ways to supplement your body with nutrients. With this information, we hope that you can take care of your health and prevent dangerous diseases.

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