Top 10 Nutrition Facts You Need to Know

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Top 10 Nutrition Facts You Need to Know
Top 10 Nutrition Facts
KayaWell Expert

Nutrition and the entire health and fitness industry are confusing as there are a million assumptions you make and believe in. Since different Doctors, dietitians, nutritionists, personal trainers, fitness influencers, health coaches, and naturopaths have different things to say about nutrition and conflicting points of view, the confusion amps up automatically. Since there is a lot of controversy regarding nutrition online and offline, we have come up with the top 10 nutrition facts you need to know in 2023. Let’s dive in!

Facts of Nutrition to Know 

1. Do not eat every 2-3 hours 

According to certain studies and people, eating a small amount of food every 2-3 hours helps lose and manage weight. However, most studies revealed that eating a small amount of food regularly does not affect your body weight. Thus, eating healthy and nutritious food only when you feel extremely hungry rather than stuffing yourself unnecessarily is best. 

2. Eggs are healthy

Do you know eggs are one of the healthiest foods you can ever eat? According to some eggs, cholesterol in the yellow part of the egg, called egg yolk, does not raise blood cholesterol levels in most people. Thus, it can be said that it is unfairly demonized. Some studies also prove that eating eggs does not have any health hazards like heart disease, chances of stroke, or others. On the contrary, the truth is that eating the entire egg is extremely healthy as it gives the right amount of protein into your everyday diet. 

3. Added Sugar is a disaster 

Everyone knows one fact about nutrition, sugar is a big No for a nutritious diet. Some people say sugar only contributes to more calories and results in weight gain. Many did not know that added sugar is a complete disaster as it dysfunctions your body and kills millions of people annually. Some major serious problems due to added sugar are high blood pressure, excessive weight gain, inflammation, diabetes, and liver problems. Thus, doctors recommend skipping sugary drinks like cold drinks, juices, and more, as they are loaded with added sugar. 

4. Omega-3 fat is vital 

Another important fact about nutrition that most people are unaware of is that omega-3 fat is crucial for healthy body functioning. For example, Omega-3, such as DHA, is an important fatty acid derived from animals, which makes up nearly 40% of the brain’s polyunsaturated fats. Most people experience omega-3 deficiency, which results in lower IQ, depression, various mental disorders, heart disease, and many other serious diseases. Common sources of Omega-3 are ALA (from plants mostly), DHA, and EPA (from animals). Including these in your everyday diet promotes proper body functioning.  

5. Artificial trans fats should be avoided 

Also called partially hydrogenated oils, Artificial trans fats combine hydrogen gas and unsaturated fats at a flaming heat, resulting in saturated fats. This process is extremely disgusting, which makes it suitable for consumption. Confusing trans fats lowers good cholesterol levels and elevates bad cholesterol, resulting in severe health conditions such as abdominal obesity, inflammation, and insulin resistance. Consuming regularly can increase the risk of obesity, diabetes, heart disease, Alzheimer’s, depression, and many more diseases.

6. Eating veggies will improve your health 

Vegetables are rich in vitamins, minerals, fiber, antioxidants, and various trace nutrients necessary to maintain and improve your overall health. According to studies and researchers, eating vegetables in an everyday diet reduces the chances of chronic diseases and lowers the risk of heart disease. Eating a wide variety of vegetables every day that are loaded with various nutrients is recommended. 

7. Refined carbohydrates are not recommended 

There is a massive discussion about carbs and fats in the outside world, as many believe fats are a major cause of obesity, whereas others say that carbs are a key player that results in chronic diseases and weight gain. However, most people don’t know that refined carbohydrates are as bad as unrefined or complex carbohydrates for the human body. Consuming refined carbohydrates suddenly increases blood sugar levels and leads to diseases like diabetes and obesity. One common example of refined carbohydrates is processed grains, which are extremely unhealthy as they lack nutrients and cause a sudden rise in blood sugar levels. Thus, it is not recommended! 

8. Small changes in your diet make a bigger difference 

It is a known fact of nutrition that small changes in your diet make a bigger difference. You do not need a 360-degree change in your nutritional values of quantities. Whereas small changes can improve your overall health and contribute largely to weight loss. Habits like Being very sedentary throughout the day, not performing any physical activity, not preparing meals at home, eating junk food, relying on more processed food, and not drinking enough water negatively affect your health. Thus, you should change these habits to make a big difference. 

9. Eating food is better than taking nutritional supplements 

Supplements can never do what real foods can do! According to some nutritionists, it is an umbrella term that can be fulfilled by consuming all nutrients. However, that’s not true; many nutrient experts still fall into this trap. For example, nuts contain much more than omega-6, and fruits are not only enriched with fructose. Thus, there is a massive difference between nutritional supplements and regular food. Several studies prove that eating regular food items like fruits, vegetables, and more is more important than nutritional supplements. 

10. Diets do not work. Lifestyle alterations are vital 

Diets alone can do nothing! It is a proven fact that you need to make several lifestyle alterations along with a diet to lose and manage your weight. If you lose weight through dieting solely, you tend to return to junk food and gain more weight. Thus, adopt healthy habits and make lifestyle changes for long-term results. 

Wrapping Up 

The world of nutrition is occupied by thousands of myths that hide facts of nutrition. However, these facts can be revealed with proper research and understanding about food and nutrients. You should be aware of these 10 facts about nutrition to make the right and informed decision. 


Q1. Some food to avoid if you have arthritis.

Some common foods to avoid if you have arthritis include sugary drinks and beverages, red meat, gluten-free food, foods high in salt, red wine, alcohol, coffee, omega-6 fatty acids, fried food, candy, desserts, and more.  

Q2. What are common myths about nutrition?

Some common myths about nutrition are: 

  • Eating healthy is highly expensive. 

  • Everyone should stick to a gluten-free diet. 

  • Using refined sugar in place of white sugar is healthy 

  • Avoid carbs to lose weight 

  • A detox diet flushes toxins out of your body.  

3. List of food to eat in diabetes.

Some of the food items to eat in diabetes like fruit, vegetables, whole grains, beans, brown rice, oatmeal, quinoa, baked sweet potato, plain porridge, seeded breads, and low-fat milk in your everyday diet.