About Superfoods (Seven Nutrients and Inner Care) ~Nutritionist's Column Vol.9 (Part 1)
Nutrients in Food
The foods we eat contain a variety of nutrients.
In order to stay healthy, it is very important to get nutrients from food.
As we learned in home economics classes in elementary and junior high school, food contains five major nutrients: carbohydrates, lipids, proteins, minerals, and vitamins.
So, what are these, what are they contained in, and how do they affect the body?
1. Carbohydrates (sugar)
It is an important nutrient that provides the energy to maintain body temperature and move the body. Too much of it can lead to obesity, but not enough can lead to insufficient burning and fatigue.
It is found mainly in grains and sugar.
2. Protein
It is the raw material for all cells, including blood, muscles, internal organs, skin, and hair. It also plays a role in producing hormones and enzymes. It is made up of multiple amino acids, and different foods contain different types of amino acids, so it is important to incorporate a variety of foods into your diet in a balanced way.
It is found in large amounts in meat, seafood, soybeans and soy products, eggs, and dairy products.
3. Lipids
Although you should avoid taking too much, it is an important nutrient that is the raw material for hormones and forms cell membranes. It is also necessary to keep the body hydrated from the inside. When carbohydrates are insufficient, it is used as energy.
It is found in large amounts in meat and vegetable oils.
4. Vitamins and 5. Minerals
It helps keep the body in good condition, smooths the metabolism, and is essential for synthesizing hormones.
It is found in many vegetables and fruits.
These five major nutrients work together to help each other. Eating a balanced diet that includes these five nutrients is the key to staying healthy. Recently, a sixth nutrient, dietary fiber, has been added to these five nutrients.
6. Fiber
It was previously thought to be unnecessary because it is a component that cannot be digested by human digestive enzymes. However, it has been revealed that dietary fiber has various functions and is now considered the sixth nutrient.
Dietary fiber has the functions of stimulating intestinal activity and promoting bowel movements, slowing down the absorption of sugar, preventing sudden rises in blood sugar levels, and balancing the intestinal bacteria.
It is found in large amounts in vegetables, fruits, mushrooms, seaweed, etc. It is a wonderful nutrient for those who suffer from constipation.
7. Phytochemicals
In addition, phytochemicals are also attracting attention as the seventh nutrient.
Phytochemicals are pigments, aromas, bitterness, and astringency components found in plant-based foods such as vegetables, fruits, grains, and beans. The most anticipated health benefit of phytochemicals is their antioxidant power. Humans use oxygen when breathing, but some of the oxygen taken in becomes active oxygen or free radicals, which are easily reactive with components in the body.
Reactive oxygen and free radicals are thought to cause aging, cancer, arteriosclerosis, lifestyle-related diseases, and other conditions by reacting with proteins and impairing their function, oxidizing lipids to produce lipid peroxides, and causing genetic damage.
The body also has mechanisms to prevent oxidation caused by active oxygen and free radicals, and it is expected that ingesting antioxidants will prevent oxidation and reduce the risk of aging and various diseases.
Nutrients and superfoods necessary for inner care
Eating these seven nutrients in a balanced manner is essential inner care for health and beauty.
If you want to get plenty of nutrients and become healthy, or if you want to improve your beauty from the inside out, you may come across the keyword "superfoods." But what exactly are "superfoods"?
The answer is simple: it is food that is richer in seven nutrients, including vitamins, minerals, amino acids, and phytochemicals, than other foods, and can help maintain health and beauty from the inside out.
In the second part
We will talk about what superfoods are, the current trends in superfoods around the world and in Japan, and the effects they have on the body.
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Protein Blend Matcha All Stars 20g / 370 yen (excluding tax)
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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara
A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.
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Photos by Moeko Sawada
