CHANGE FOR THE BETTER - Healthy nutrition part 1

The mouth is the gateway to health
- you are what you eat!

More vitamins, essential nutritional supplements & trace elements, but less sweets & fats and weight loss & detox at the same time. The buzzwords related to nutrition are omnipresent and there are tips and tricks everywhere that tell you how to make your food intake healthier. Due to the abundance of information, it is often not easy to recognize what is really important, what is good for you and what tastes good at the same time. Maybe you haven't found your way through the thicket of advice yourself? With our new BLOG series, we want to help create more clarity so that you too can make your diet healthier. For more energy, vitality, well-being and enjoyment!

In this first article we provide information about the basics of nutrition and first tips on the way to a healthier diet.

Energetic, healthy & full of joie de vivre throughout the day!

The right healthy diet provides strength for the whole day, increases vitality, well-being and maintains or improves health in the long term. For all of this, the body needs sufficient macronutrients, minerals, trace elements, vitamins, fiber, secondary plant substances and liquid. We want to explain what all these terms mean in more detail below. So, let's go!

A person's daily energy consumption depends on their age, gender, height, weight and level of physical activity. As a general rule of thumb, an adult needs about 2000 calories or about 8400 kJ per day. This energy must be supplied via macronutrients.

Not all macronutrients are the same!

Macronutrients are the nutrients that provide energy to the body. A distinction is made between carbohydrates, proteins and fats. Each macronutrient has a specific function in metabolism and energy balance. Carbohydrates are the main source of energy for the brain and muscles. Proteins are the building blocks for muscles, skin and other tissues. Fats are important components of cell membranes, hormones, the brain and the nervous system. The quality or the exact composition of the macronutrients determines whether they contribute to your well-being or lead to health problems. In particular, white flour products, processed meat products & sausages, sweets containing sugar, processed foods & cheap salty fast food and sweet soft drinks are rich in "unhealthy" carbohydrates and fats.

TIP: Replace simple carbohydrates and unhealthy fats from pizza, sausage rolls & candy bars with fresh fruit & vegetables, whole grains and legumes.

Nothing works without them!
Micronutrient - small but nice!

Micronutrients ensure vitality, well-being and health. The organism only needs them in very small amounts, but they are essential for all important metabolic functions. The micronutrients include in particular minerals, trace elements and vitamins. Sometimes secondary plant compounds, omega fatty acids and enzymes are also included. Micronutrients cannot be produced by the body itself, but must be ingested with food. A balanced, fresh and natural diet with lots of fruit and vegetables, whole grain products, nuts and seeds and healthy fats helps to optimally cover the need for micronutrients.

TIP: Try a handful or two of fresh berries as a snack - instead of the chocolate bar!

Natural, fresh & organic instead of industrial, preserved and full of pesticides & Co!

A healthy, balanced diet is rich in fresh, natural and, preferably, organically produced food. These are free of preservatives, pesticides and other more or less harmful ingredients. At the same time, they often contain more valuable healthy macro and micronutrients. In addition, with the purchase of organic food you make a valuable contribution to the preservation of the animal and plant world.

TIP: Replace ready-made pizza, burgers & canned food with fresh and natural foods!

Known? We are made of 70% water!

Since we lose fluids at night and during the day, the body's own water balance must be replenished through regular drinking. Water is an elementary component of the body cells and central to our metabolism. The daily recommended amount of liquid is about 30-35 milliliters per kilogram of body weight. If it's very hot or you exercise a lot, it should be even more. 

Tip: Refill your water reservoir in the morning and drink 2-3 glasses of warm water.

Health is in the gut – the microbiome!

There is much truth in this proverb. The microbiome consists of up to 300,000 billion bacteria and these significantly influence health and well-being. They determine the absorption of nutrients and vital substances, provide the basis for a good immune system, a strong psyche and joie de vivre. Diet is the most important factor influencing a healthy microbiome.

Tip: The microbiome loves fiber - fruit & vegetables and especially flaxseed contain a lot of it!

Now you know the most important building blocks & basics of a healthy diet. We at Purora want to support you on your way to more vitality and well-being and make it easier for you to integrate a healthy & enjoyable diet into your everyday life! Change for the better - and look forward to the next parts of our BLOG series. You can find more information about our philosophy here.