What is Nutrition?
Nutrition is the science that interprets the nutrients and other substances in food. It is the study how food and drink affects our body and the nutrients needed to support human health.
It means how substances in food provide energy or are converted into body tissues.
Nutrient — is a substance which an organism uses to survive, grow, and reproduce.
The Diet is what you eat !
Healthy Diet —– include the preparation of food and storage methods. In addition to all the necessary nutrients such as protein, vegetables, beans, fruits etc..
Unhealthy Diet —– can cause nutrient deficiency related diseases.
Nutrient Excess —– can cause obesity, metabolic syndrome, cardiovascular disease, diabetes type 2 and osteoporosis.
Undernutrition —– or mal nutrition can cause wasting and reduced growth rate in human development.
The Nutrients are classed in : macronutrients and micronutrients.
1- MACRONUTRIENTS : are nutrients that bring us energy. This group includes: carbohydrates, fats, protein and water.
CARBOHYDRATES : Give energy in cells . Units of energy is called CALORIES.
Calories : Each gram , gives 4 calories.
Carbohydrates are essential for metabolizing fats and for developing microbial flora. They are needed to synthesise some vitamins or to digest certain foods. On the other hand, too much carbohydrate intake, causes an accumulation of them in the liver, leading to a number of related diseases.
Carbs are primarily found in starchy foods, like grain, potatoes and fruits. Vegetables, beans, nuts, seeds and cheese contain carbohydrates, but in lesser amounts.
Carbohydrates can be simple or complex, which refers to they chemical structure. Simple carbohydrates taste sweet (like fruit and sugar), while complex carbohydrates taste savoury ( like starch in potatoes and tapioca ).
FIBER : is an indigestible form of carbohydrate. Humans cannot break down fibre, because they pass through the digestive system whole, and take other waste products with them. Diets low in fibre cause constipation and hemorrhoid. Diets high in fibre have shown decreased risk for obesity, high cholesterol and heart disease. Fruits, vegetables and whole grains products all contain high amounts of fibre.
Grains, cereals, bread, pasta, potatoes, vegetables and fruits are all macronutrients.
PROTEIN
provides energy and supports to your mood and cognitive function. It’s a vital nutrient required for building, maintaining and repairing tissues, cells, and organs throughout the body.
When you eat protein, it is broken down into 20 amino acids that are the body’s basic building blocks for growth and energy. For example ,the amino acid tryptophan influences mood by producing serotonin, which can reduce symptoms of depression and anxiety and improve overall cognitive function.
Most animal sources of protein, such as meat, poultry, fish, eggs and dairy, deliver all the amino acids your body needs. While plant-based protein sources such as grains, beans, vegetables, and nuts often lack one more of the essential amino acids. But, that doesn’t mean you have to eat animal products to get the right amino acids. By eating a variety of plant-based sources of protein each day, you can ensure your body gets all the essential amino acids it needs.
When we talk about essential amino acids, it means that our body cannot produce for its own, and we should take them through the food.
High -Quality X Poor Quality Protein:
Looking at the difference between industrially raise meat and organic grass-fed meat, one needs to know how to differentiate low and high-quality sources of protein.
Processed meats have been linked with an increased risk of cancer, due to substances used in the processing of the meat, (food additives, preservatives, salt intake , etc…). Also due the substances used for raise animals.(growth hormones, antibiotics and fed with OGM grains.) It means low quality .
Organic grass fed meat, is a good choice, because animals are free of all substances and eat only grass. It means high quality. Our health will not be harmed.
How much protein do you need?
Adults should eat at least 0.8 g per kilogram of body weight per day.
Older adults need between 1 to 1.5 g of protein per kilogram of weight per day.
Meat, fish, shellfish, poultry, dairy and eggs are macronutrients.
Beans, peas, nuts, seeds, are good sources of protein..
FATS—- are lipids, and they are very important in our body to protect cells, organs, and send signals in the form of hormones around our body. The body needs some fat also for energy, to absorb vitamins, and to protect your heart and brain.
For many years we have believed that fats are bad for our cholesterol, excess of abdominal fat and others healthy problems. Now we know that not all fats are the same:
Bad fats—- such as trans fats and saturated fats are unhealthy and increase risk of certain diseases.
Good fats —- such as unsaturated fats and omega-3 fatty acids have the opposite effect. They help manage moods, mental health, fight fatigue and control your weight !
Instead of counting cholesterol you have to choose what type of fats you eat, and replacing bad fats with good fats !
Good Fats X Bad Fats:
Monounsaturated Fats and Polyunsaturated fats , are good for your heart, cholesterol and overall health. These fats help to lower the risk of heart disease, lower bad cholesterol, prevent abnormal heart rhythms, lower blood pressure and lower triglycerides associated with heart disease and inflammation.
Monounsaturated fats — good sources include:
* Olive Oil
* Avocados
* Nuts (almonds, macadamia, hazelnuts, pecans, cashews etc..)
Polyunsaturated fats — good sources include:
* Sunflower, Sesame, Pumpkin seeds.
* Flaxseed Oil
* Walnuts
* Fatty fish (salmon, mackerel, herring, sardines, anchovies ) and fish oil, are good source of omega-3 (high in EPA and DHA)
Satured fats — Primary sources include:
* red meat
* Chicken Skin
* Dairy products
* Butter
* Lard
Plant-based oils, such as palm oil, coconut oil also contain primarily saturated fats, but do not contain cholesterol.
Bad fats:
Trans Fats—– or hydrogenated fats are fatty acids that have been chemically altered. (hydrogenation reaction that changes their doble bonds to single bonds, with reacts with hydrogen gas in the presence of a metal catalyst, normally palladium, platinum or nickel. this reactions reduces the number of double bonds in original fat.) When a fat is hydrogenated, the melting point changes and the fat is now solid at room temperature. The hydrogenated fat now is easy to spread. (margarine and vegetables oil.) The process of hydrogenating fats create trans fats, which you have probably heard about, and know they are not healthy and have been linked with cardiovascular disease.
2- MICRONUTRIENTS :
Are essential elements required by organisms in varying quantities throughout life , and micronutrients requirements differ between organisms (human and animals).
Our body needs less quantity of micronutrients than macronutrients. They are essential for the correct daily activity. Its function is to favour numerous internal chemical reactions, including the regulation of metabolism, heartbeat, cellular PH , and bone density. Lack of micronutrients can lead to stunted growth in children and increased risk for various diseases in adulthood.
Foods containing many micronutrients are considered nutrient dense. This ratio compares the amount of calories the food provides, to the amount of nutrients it contains. Low calorie foods with many micronutrients, such as fruits and vegetables, have higher nutrient densities.
Types of micronutrients :
Vitamins :
Vitamins play a major role in the growth and development of the human being, as well as in the functioning of the living cells that make up the body. They constitute a defensive system against free radical attack, so our health depends largely on vitamins.
Vitamins breakdown into :
Liposoluble vitamins —– fat soluble (A, D, E, K) tend to accumulate within the body and are not needed on a daily basis
Water Soluble Vitamins —–(B,C) are easily lost through bodily fluids and must be replaced each day. Vitamins B6 and B12 are two of the most well known B-complex vitamins.
Nutrition and Minerals :
Minerals are inorganic elements which are critical for normal functions. They are present in small quantity in plant and animal foods, constituting 4% of body mass.
The 4 major structural elements in the human body by weight are : oxygen, hydrogen, carbon and nitrogen. These four elements compose 96% of the weight of the body .
The minerals are available in two forms:
Macrominerals —- CALCIUM, POTASSIUM, SODIUM, PHOSPHORUS, MAGNESIUM. (needed in large amounts)
Microminerals —— ZINC, COPPER, CHLORINE, COBALT, CHROME, SELENIUM, IODINE, MANGANESE, MOLYBDENUM, IRON, SULFUR. (are only needed in trace amounts )
Water :
Our body fluids rely on water as the main ingredient in their composition. Water regulates body temperature, carries nutrients and is responsible for eliminating toxins through the urine as well as for proper metabolic functioning.
Micronutrients in food: all foods contain micronutrients. Exemples :
* Calcium —-milk, yogurt, spinach and sardines
* Vitamin B12—- beef, cheese, fish and eggs
* Zinc—- beef, cashews, garbanzo beans
* Potassium—- bananas, spinach, potatoes, apricots.
* Vitamin C—- oranges, peppers, broccolin and bananas
In conclusion:
A healthy diet is made up of enough intakes in macro and micronutrients. A diet lacking in nutrients may cause a variety of unpleasant symptoms.
Nearly 30 vitamins and minerals that your body cannot manufacture, in sufficient amounts, on its own, are called essential micronutrients. Eating less than optimal amounts of important vitamins, minerals and others compounds can contribute to a number of major illnesses such as heart disease, type 2 diabetes, cancer and osteoporosis.
The best way to get vitamins and minerals is from a well rounded diet, with plenty of fruits, vegetables, whole grains and lean sources of protein, along with health fats, such as olive oil, avocados and nuts.
Deficiencies in micronutrients:
Iron — is a trace mineral. Its function in the body is a cofactor in hemoglobin production, which helps the body transport oxygen. Deficiency symptoms are : tiredness, paleness, shortness of breath, heart palpitations, anaemia. Foods to help are red meat, spinach, leafy green vegetables, legumes and grains.
Magnesium ——is a major mineral needed by our body for a number of process including nerve function, energy production, bone strength, and normal muscle contraction. Deficiency symptoms are : twitches, depression, fatigue, numbness, muscle cramps and heart arrhythmia. Foods to help are : dark chocolate, seeds, beans, nuts, green leafy vegetables.
Iodine—–is a trace mineral that is essential for the production of thyroid hormones, breast tissues and many others. Nowadays the soil is depleted and iodine levels could drop in the body to a point where the thyroid gland could not produce sufficient amounts of their hormones which regulate your metabolic rate, growth and development. Deficiency symptoms are : decreased thyroid hormones, and goiter (enlargement of the gland ) nodules and castes in the thyroid. Foods to help are : plants and animals from the sea, such as fish, shellfish, seaweed and iodized salt .
Zinc —–is a trace mineral that is needed for a number of functions in the body. It helps your sense of smell, taste, maintain your immune function and the development of sex organs. Deficiency symptoms are : could impair immune system and wound healing, interferes with sexual maturation, causes diarrhea, hair loss, eye and skin lesions. Foods to help are : seafood, meats, eggs, legumes, nuts, seeds and some vegetables. 
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Ref:
Minerals. Micronutrient information Center Linus Pauling Institute Oregon State university 2016
Vitamin and mineral supplement fact sheats. Office of Dietary Supplements, US Nacional Institute of Health Bethesda MD 2016.
Lawrence Robinson, Jeanne Segal,PhD, Robert Segal,M.A 2019
Health Harvard .edu
Mayo clinic