Health information is more abundant than ever before. With so much content available, it’s easy to become overwhelmed by the sheer volume of advice on what’s healthy and what’s not. Every day, new books are published about health, diet, and nutrition, while our social media feeds are flooded with experts warning us about what might be harming us and promising that certain supplements will fix everything.
But here’s the thing: health information is rarely so straightforward. In my experience, most advice contains a kernel of truth, but it’s often presented in a way that reflects the presenter’s own biases and beliefs. This doesn’t mean they are intentionally misleading—many have good intentions—but as consumers, we must be armed with a solid foundation of basic knowledge about what our bodies need to function. From this foundation, we can critically analyze the health information we encounter and make more informed decisions.
So, where do we start? With the basics: understanding what your body needs to function.
The Basics: What Does My Body Need to Function?
Before we get lost in the details of trendy diets or miracle supplements, let’s take a moment to remember what’s fundamental. I’m not here to give specific diet advice or talk about exact amounts; instead, I want to provide a basic overview of the key elements your body needs to function optimally.
Macronutrients: The Building Blocks
Macronutrients are the nutrients your body needs in large amounts. They provide the energy and essential materials your body requires to grow, repair itself, and maintain important functions.
- Proteins: Protein is one of the most important building blocks for the body. It helps repair tissues, produces the enzymes necessary to break down nutrients, and even supports your immune system. Proteins are made up of amino acids—there are 20 different amino acids that can be arranged in countless combinations to form different proteins. Some of these amino acids are essential, meaning your body can’t produce them on its own and must get them from food sources like meat, fish, eggs, legumes, and nuts.
- Carbohydrates: These are your body’s main energy source. Carbohydrates are the fuel for your brain, muscles, and every other part of your body. Complex carbohydrates, found in whole grains, vegetables, and fruits, provide steady, long-lasting energy. In contrast, simple carbohydrates from sugary snacks can cause spikes and crashes in blood sugar levels. By choosing whole, unprocessed carbohydrates, you support not only your energy levels but your overall health.
- Fats: Fats have often been misunderstood, but they’re critical for a healthy body. They help with brain function, hormone production, and cell structure. Healthy fats, like those found in avocados, nuts, seeds, and olive oil, are essential. Avoid unhealthy fats, like trans fats, which are linked to heart disease.
Micronutrients: The Power Players
Micronutrients may be needed in smaller amounts, but they play an enormous role in keeping your body running smoothly. These include vitamins and minerals that support everything from immune health to bone strength.
- Vitamins: There are 13 essential vitamins your body needs, including Vitamins A, C, D, E, K, and the B-complex vitamins. These support various functions, like maintaining skin health, boosting immunity, and ensuring proper cell function. Each vitamin plays a unique role, and it is important that you get enough of them for your health. So, whether through diet or supplementation make sure you are getting them in your diet.
- Minerals: Important minerals include calcium, iron, magnesium, and potassium. These support critical functions such as bone health, muscle function, and nerve signaling. Just like vitamins, minerals are essential to get through your diet or supplementation.
Water: The Most Essential Element
Water is often overlooked but is perhaps the most vital nutrient of all. Every system in your body relies on water to function. It helps with digestion, regulates body temperature, supports cognitive function, and keeps your cells healthy. Staying hydrated is key to maintaining energy levels, mental clarity, and overall health.
Fiber: Gut Health and More
Fiber is a type of carbohydrate that your body can’t digest, but it plays an essential role in maintaining digestive health. Fiber helps regulate blood sugar levels, supports healthy cholesterol levels, and promotes a feeling of fullness. A diet rich in fiber, from fruits, vegetables, and whole grains, can also help with weight management and reduce the risk of chronic diseases.
Calories: The Energy Your Body Needs
Calories measure the energy we get from food. Your body needs a certain number of calories each day to support basic functions like breathing, repairing cells, and powering your daily activities. However, maintaining a balance between the calories you consume and the energy you expend is critical. Too few calories can lead to malnutrition, while too many can contribute to weight gain and other health problems.
This blog has provided just the most basic understanding of what your body needs. The goal here is simple: if someone tells you to stop eating carbs entirely or to focus only on protein, you’ll be able to look at that advice with a critical eye. Does this advice neglect any essential nutrients that your body needs? Always apply this kind of questioning when evaluating health information. Use a critical eye toward every piece of advice you’re given. Here are a few pointers on how to approach your questioning for greater health literacy:
- Be Skeptical of Quick Fixes: If something sounds too good to be true, it probably is. Be wary of extreme diets, miracle supplements, or "cures" that promise immediate results. Good health takes time and effort.
- Ask Questions: Whether you're at a doctor’s appointment or reading a blog post, don’t be afraid to ask questions. If something doesn’t make sense, ask for clarification. Seeking to understand the “why” behind health recommendations is a key part of building your health literacy.
- Use Reliable Sources: Make sure you’re getting your information from trustworthy sources. Stick to well-researched and scientifically-backed resources from trusted health professionals, reputable health foundations, and peer-reviewed studies.
- Build a Solid Foundation: As we’ve discussed, knowing the basics of what your body needs is the first step in cutting through misinformation. When you understand how your body works, you’re less likely to be swayed by misleading claims or marketing ploys.
- Consult Professionals: When in doubt, talk to healthcare providers. They can help guide you through the maze of information and offer personalized advice based on your specific needs.
Disclaimer: The statements made on this website have not been evaluated by the Food and Drug Administration (FDA). The products and information provided on this website are not intended to diagnose, treat, cure, or prevent any disease. The information presented on this website is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional. You should not use the information or products on this website for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. Please consult your healthcare provider before starting any new supplement, diet, exercise, or health program.
