'I barely manage to wake up in the morning, and since I don't have much time to get ready for work, I skip breakfast, grab a boxed lunch from a convenience store or eat something quick at a restaurant, and around 3pm, I eat sweet and salty snacks like cookies or chocolate.
Proper energy replenishment is usually late in the evening! "I found a famous restaurant online and had a drink with a friend, and it was already late at night." If you're repeating this pattern, your condition probably hasn't been great lately.
My skin and hair are dull, I feel constipated, and I feel anxious and nervous…
Then one day, I heard from a friend, 'Oh my, Soran, your face looks really bruised. Where does it hurt?'
A stray cat appears, cracking out old-time jokes like, “The stomach is cheerful, the small intestine is refreshing, the large intestine is cheerful, so the chairman is in a cheerful mood.”
I think this stray cat lives somewhere inside me.

“If you keep living like this, you’ll be in big trouble.
“Do you know about the three major nutrients?” “What? Hmm..
“Protein, fat, carbohydrates?” “Hmm… I see, I know that much.
Add minerals and vitamins to complete the five major nutrients.
Dietary fiber is getting attention as the 6th nutrient. And that's not all! Many nutrients in the body are working hard to maintain a healthy body!" he began, and then...
He guided me to some old restaurant.
I walked through the restaurant door and found myself inside my own body!

The body is incredibly complex and I was impressed to see how it relies on so many nutrients.
Seeing everyone working so hard made me realize that there are many things we need to practice to live a healthy life, including a regular diet, balanced nutrition, and moderate exercise.
Everyone reading this book should definitely listen to the village headman's nutritional explanation.
hmm..
But you have to put up with the occasional dad joke.
I hope this book will be of some help to your future eating habits.

If you skip even one meal, you will feel weak and your brain activity may decrease.
The impact that nutrients have on the body is that great.
The most important of these are the three major nutrients. --- p.
26

Although carbohydrate-restricted diets are popular, you need to be careful about nutritional balance when dieting.
To diet, you must first avoid fat, moderately reduce carbohydrates (sugar), and consume an appropriate amount of protein sources such as meat, fish, eggs, and beans.
Especially those who frequently buy instant food or eat out a lot should pay attention to what they eat at every meal. --- p.
20

So what role does fat play? It provides the body with energy.
For example, the energy source for a car is gasoline, but now it is also electricity.
Since people can't drink gasoline or have power plugs, they have to make energy from the food they eat every day.
And the sources of energy are the three major nutrients: “protein,” “fat,” and “carbohydrates.”
And the biggest source of energy among them is fat.--- p.
26

Dietary fiber prevents and improves constipation by cleaning the intestinal environment.
In addition, it is known that dietary fiber plays a role in suppressing rapid rises in blood sugar levels and inhibiting the absorption of cholesterol.
One thing that is good for both men and women these days is preventing obesity.
When dietary fiber absorbs water and swells, its volume increases, so it stays in the stomach for a longer time and keeps you feeling full, which helps prevent overeating. --- p.
42

Vitamin E inhibits the activity of free radicals and slows down the aging process.
It has many benefits, especially for women.
First of all, it helps produce female hormones and protects reproductive function.
It is said to be effective for menstrual irregularities, menstrual pain, and infertility.
The antioxidant effect of vitamin E is what allows you to stay young forever and look 5 years younger, or even 10 years younger.
It prevents oxidation of cells, thus maintaining skin metabolism and preventing freckles.
It prevents hair from drying out and adds shine to the skin.
Also, many women suffer from cold skin, but vitamin E also helps improve blood circulation, allowing blood to flow to the fingertips and improving cold skin.
It is good to take vitamin E from a young age.--- p.
65

Calcium is deeply involved in bones and teeth, so it is natural that if there is a deficiency, cavities can easily occur.
When the amount of calcium in the blood decreases, the calcium in the bones is used to make up for the deficiency, which weakens the bones and makes them more likely to break.
In severe cases, it can lead to rickets in children and osteoporosis or osteosclerosis in adults.
In addition, if calcium deficiency continues for a long time, the amount of calcium dissolved from bones increases and calcium sticks to the blood vessel walls.
This phenomenon can also cause adult diseases such as high blood pressure and arteriosclerosis.
Calcium doesn't just help strengthen bones and teeth.
It is especially effective in calming the nerves and relieving anxiety in daily life. --- p.
127

Selenium may be a little unfamiliar, but it is a mineral that plays an excellent role in preventing cell aging.
It removes peroxidase, which is the cause of aging, and becomes a component of an enzyme called glutathione peroxidase.
Approximately 13 mg is contained in the adult body, which is absorbed in the upper part of the small intestine and regulated through excretion in urine.
When wrinkles and fine lines increase, or when blood vessels become weak and diseased, glutathione peroxidase removes active oxygen and prevents the aging process.
Additionally, selenium has the effect of protecting health and youth by suppressing toxins such as sulfur, arsenic, cadmium, and mercury. --- p.
. 162

Polyphenols are components created by photosynthesis in plants and are mostly found in the leaves and stems of plants.
It has been confirmed that there are many more types of flavonoids, which are pigment components, than phenolic acids, and there are thousands of types.
Although they each have different functions, they have one thing in common: they have a powerful antioxidant effect.
You can expect many beneficial effects on your body, such as improving the osmotic capacity of capillaries, maintaining stable blood pressure, and suppressing high blood pressure.
For example, anthocyanin, a red-blue pigment, is found in abundance in blueberries and grapes and is good for the eyes as it improves visual function.
Isoflavones, a colorless to light yellow pigment, are found in large quantities in the germ part of soybeans and are known to have activities similar to estrogen, a female hormone.
It is especially necessary for women as it is good for preventing menopausal disorders and osteoporosis. --- p185

Garlic smells bad even when raw, but it gets even worse when cut! When you cut an onion, your eyes sting and water, and your nose tingles with its pungent flavor. That unique smell and pungent flavor are caused by sulfur compounds.
It is found in vegetables of the lily family, such as garlic, onion, green onion, and chives, and vegetables of the brassica family, such as cabbage, radish, wasabi, and broccoli.
As the name suggests, it is a compound containing sulfur, and there are several types, including allicin and isothiocyanate, but their common characteristic is a strong antioxidant effect.
It removes active oxygen and reduces the causes of cancer, heart disease, and aging.
It dissolves blood clots to purify the blood and also helps prevent arteriosclerosis by reducing LDL cholesterol.

--- p.
207