Importance of Good Nutrition

My name is Saud Haljković, and I have been involved in sports for 15 years. For the past 4 years, I have been passionate about fitness, which I truly love and identify with. Alongside fitness, nutrition plays a crucial role.

Nutrition is a field that fascinates me, and I study and explore it extensively. It is incredibly important for our biological and psychological well-being. I am currently studying at Džemal Bijedić University in Mostar, specializing in Sports and Health. Additionally, I work as a fitness trainer at At Fitness Center. I enjoy working with people, helping them change their habits, improve their physical condition, and, most importantly, encouraging them to enjoy fitness as a primary aspect of maintaining good health and feeling great. Fitness is a lifestyle that should be accessible to everyone! 🏋️‍♂️💪😊

We all know what is good or bad for us and our bodies, but we are often not conscious of that. Good nutrition has a huge impact on our physical and mental condition. By consuming all three macronutrients (proteins, carbohydrates, and fats) and other micronutrients (vitamins and minerals), we are doing ourselves a favor in terms of excellent mood, energy boosts, and high dopamine levels. However, many of us obtain these from poor sources like cigarettes, alcohol, and junk food.

A proper balanced diet (eating normal food, not restrictive diets like keto, paleo, or carnivore) ensures that we have sufficient energy to carry out daily activities. The intake of minerals is crucial, especially for key ones such as magnesium, which is important for recovery and responsible for more than 200 chemical processes in our bodies. Other important minerals include zinc, potassium, sodium, calcium, iron, and phosphorus, along with vitamins like Vitamin C and all B vitamins, which are essential for producing energy from food through the Krebs cycle. This is also one of the reasons why we should not eliminate carbohydrates from our diet, as they are the main source of energy for our body, brain, muscles, heart, and central nervous system.

Vitamin C is one of the best antioxidants for our bodies, helping our immune system eliminate new viruses and protect us from various types of bacteria. Another well-known nutrient is Vitamin D, often referred to as the "sunshine vitamin." We obtain it from sunlight, but most people are deficient, especially in winter or autumn when there is not enough sun. It can be found in fatty fish like salmon and squid, and it is also effective in tablet form due to good absorption.

By consuming all the proper macro and micronutrients, we supply our bodies with essentials and reduce the risks of many chronic diseases, such as strokes, high blood pressure, and anemia (lack of erythrocytes and hemoglobin), which facilitates the transport of nutrients and oxygen in the blood.

Foods such as eggs, bell peppers, broccoli, and chia seeds help us feel good and maintain higher energy levels throughout the day compared to fast food or processed sugars.

Fruits can also satisfy sweet cravings since they are naturally sweet and packed with minerals and vitamins necessary for our health. For example, strawberries are rich in Vitamin C, blueberries are antioxidants that help with high blood pressure, kiwis are also high in Vitamin C, and bananas are great because they can be added to smoothies and shakes while providing potassium.

You shouldn't eliminate sweets and sugars completely but should prioritize foods rich in macro and micronutrients. However, indulging in ice cream, hamburgers, pizza, or lasagna occasionally is acceptable. It is not about one meal but about the nutritional habits we maintain. One pizza or kebab won't make someone obese; it is just part of a lifestyle.

Eating healthy is easy; people complicate it and often avoid addressing the root cause of their issues, instead seeking ways to cover up current problems.