Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health and disease.
Nutritionists use ideas from molecular biology, biochemistry, and genetics to understand how nutrients affect the human body.
Nutrition also focuses on how people can use dietary supplements to reduce the risk of disease, what happens when a person has too many or too few nutrients, and how allergies work.
Nutrients provide food. Proteins, carbohydrates, fats, vitamins, minerals, fiber and water are all nutrients. When people do not have the proper balance of nutrients in their diet, their risk of developing certain health conditions increases.
This article will explain the various nutrients a person needs and why. The role of food and nutrition specialists will also be considered.
Macronutrients
Eating the right balance of nutrients can help maintain a healthy lifestyle.
Macronutrients are the nutrients people need in large quantities.
Carbohydrates
Sugar, starch, and fiber are the main types of carbohydrates.
Sugar is a simple carbs. The body breaks down quickly and absorbs the sugar and starch used. They can provide instant energy, but they do not leave a person feeling full. They can also cause a spike in blood sugar levels. Common sugar spikes increase the risk of type 2 diabetes and its complications.
Fiber is also a carbohydrate. The body breaks down certain types of fiber and uses them for energy; some are secreted through the intestines of the virus, while other species pass through the body.
The fiber and starch that can be processed are complex carbs. It takes the body for a while to break down and take in complex carbs. After eating fiber, a person will feel full for a long time. Fiber can also reduce the risk of diabetes, cardiovascular disease. Complex carbs are a much healthier choice than sugar and refined carbs.
Learn more here about fiber.
Protein
Proteins contain amino acids, which are organic compounds that occur naturally.
There are 20 amino acids. Some of them are important, which means people need to get them from food. The body can do some.
Some foods provide complete protein, which means that they contain all the amino acids needed by the body. Some foods contain a variety of amino acids.
Most plant-based foods do not contain enough protein, so a person who follows a vegan diet needs to eat a daily diet that provides essential amino acids.
Fat
Essential oils in:
lubrication lamps
organs that help produce hormones
which enables the body to absorb certain vitamins
reduce inflammation
to maintain brain health
Too much fat can lead to obesity, high cholesterol, liver disease, and other health problems.
However, the type of fat a person consumes makes all the difference. Unadulterated fats, such as olive oil, are healthier than saturated fats, which tend to come from animals.
In this article, learn more about the different types of oils and where to get them.
Water
The adult body has up to 60% water, and needs water in most processes. Water contains calories, and does not provide energy.
Most people recommend using 2 liters, or 8 glasses, of water a day, but it can also come from food sources, such as fruits and vegetables. Adequate hydration will lead to yellowish urine.
The requirements will also depend on a person's body size and age, environmental factors, activity levels, health status, and so on.
Nutrients
Micronutrients are important in small amounts. Includes vitamins and minerals. Manufacturers sometimes add this to the diet. Examples include fortified cereals and rice.
Minerals
The body needs carbon, hydrogen, oxygen and nitrogen.
It also needs edible minerals, such as iron, potassium, and so on.
In many cases, a varied and balanced diet will provide the minerals one needs. If a deficiency occurs, the doctor may recommend supplements.
Here are some of the minerals the body needs to function properly.
Potassium
Potassium is an electrolyte. It activates the kidneys, the heart, the muscles, and the nerves. The 2015-2020 Nutrition Guidelines for Americans recommend that adults consume 4,700 milligrams of potassium each day.
Too little can lead to high blood pressure, stroke, and kidney stones.
Too much can be dangerous for people with kidney disease.
Avocados, coconut water, bananas, dried fruit, squash, beans, and other good sources.
Sodium
Sodium is an electrolyte that helps:
maintain nerve and muscle function
regulate body fluid levels
Too little can lead to hyponatremia. Symptoms include irritability, confusion and fatigue. Learn more here.
Too much can lead to high blood pressure, which increases the risk of heart disease and stroke.
Table salt, made with sodium and chloride, is a popular ingredient. However, most people consume too much sodium, as it already appears naturally in most foods.
Experts urge people not to add table salt to their diet. Current guidelines recommend not to exceed 2,300 mg of sodium per day, or about one teaspoon.
This recommendation includes natural sources, as well as salt that a person adds to their diet. People with high blood pressure or kidney disease should eat less.
Calcium
The body needs calcium to build bones and teeth. It also supports nervous system, heart health, and other functions.
Too much can lead to constipation, kidney stones, and reduced absorption of other minerals.
Current adult guidelines recommend using 1,000 mg per day, as well as 1,200 mg for women aged 51 and over.
Good sources include dairy products, tofu, legumes, and raw vegetables.
Phosphorus
Phosphorus is present in all body cells and contributes to bone and tooth health.
Too little phosphorus can lead to bone diseases, affect appetite, muscle strength and communication. It can also cause anemia, a higher risk of infection, fever or skin piercing, and confusion.
Too much food is unlikely to cause health problems even though toxins can occur from supplements, medications, and phosphorus metabolism problems.
Adults should aim to consume approximately 700 mg of phosphorus each day. Good sources include dairy products, salmon, dill, and stocks.
Magnesium
Magnesium contributes to the functioning of the muscles and nerves. It helps control blood pressure and blood sugar levels, and it stimulates the body to produce protein, bone, and DNA.
Too little magnesium can eventually lead to weakness, nausea, fatigue, restless legs, sleep patterns and other symptoms.
Too much can lead to digestion and, eventually, heart problems.
Peanuts, spinach and beans are good sources of magnesium. Older women need 320 mg of magnesium each day, while older men need 420 mg.
Why is magnesium important? Click here to learn more.
Zinc
Zinc contributes to the health of immune cells, immune systems, wound healing, and protein synthesis.
Too little can lead to hair loss, skin lesions, changes in taste or smell, and diarrhea, but this is rare.
Too much can lead to digestive problems and headaches. Click here to learn more.
Older women need 8 mg of zinc per day, while older men need 11 mg. Food sources include oysters, beef, fortified cereals for breakfast and baked beans. To find out more about zinc food sources.
Iron
Iron is essential for the formation of red blood cells, which carry oxygen to all parts of the body. It also plays a role in building connective tissue and building hormones.
Too little can lead to blood loss, including digestive problems, weakness, and difficulty thinking. Learn more here about iron deficiency.
Too much can lead to digestive problems, and very high levels can be fatal.
Good sources include solid grains, beef liver, dill, spinach and tofu. Adults need 8 mg of iron per day, but women need 18 mg during their reproductive years.
Manganese
The body uses manganese to produce energy, plays a role in regulating blood flow, and supports the immune system.
Too little can lead to weak bones in children, skin rash in men, and mood swings in women.
Too much can lead to tremors, muscle spasms, and other symptoms, but at very high rates.
Mussels, nuts, brown rice, chicks, and spinach all provide manganese. Adult males need 2.3 mg of manganese each day, while females need 1.8 mg.
Copper
Copper helps the body build energy and produces connective tissue.
Too little copper can lead to fatigue, light skin spots, high cholesterol, and joint tissue disorders. This is rare.
Too much copper can cause liver damage, abdominal pain, nausea, and diarrhea. Too much copper reduces zinc absorption.
Good sources include beef liver, oysters, potatoes, mushrooms, sesame seeds and sunflower seeds. Adults need 900 micrograms (mcg) of copper each day.
Selenium
Selenium is made up of more than 24 selenoproteins, and plays an important role in reproductive and thyroid health. As an antioxidant, it can also prevent cell damage.
Too much selenium can cause shortness of breath in garlic, diarrhea, irritation, skin rashes, hair or nails, and other symptoms.
Too little can cause heart disease, infertility in men, and arthritis.
Adults need 55 mcg of selenium per day.
Brazil nuts are an excellent source of selenium. Other vegetable sources include spinach, oatmeal and baked beans. Tuna, ham, and rich macaroni are all excellent sources.
Vitamins
Eating a variety of healthy foods can give the body different vitamins.
People need small amounts of various vitamins. Some of them, like vitamin C, are also antioxidants. This means that they help protect cells from damage by removing toxic molecules, known as free radicals, from the body.
Vitamins can be:
Water-soluble: Eight B vitamins and vitamin C
Fat-soluble: Vitamins A, D, E, and K
Vitamins dissolve in water
People need to eat water-soluble vitamins regularly because the body removes them very quickly, and you cannot store them easily.
Vitamin Effect Very Small Effect Of Too Many Sources
B-1 (thiamin) Berries
Wernicke-Korsakoff's disease is unclear, as the body releases it from the urine. Reinforced cereals and rice, pork, trout, black beans
B-2 (riboflavin) Hormonal problems, skin disorders, swelling of the mouth and throat is unclear, as the body releases urine. Beef liver, breakfast cereals, oats, yogurt, mushrooms, almonds
B-3 (niacin) Pellagra, including skin changes, red tongue, digestive and sensory symptoms.
B-5 (pantothenic acid) Comfort and heat in the hands and feet, fatigue, abdominal pain Problems with digestion at high doses. Breakfast cereals, beef liver, shiitake mushrooms, sunflower seeds
B-6 (pyridoxamine, pyridoxal) Anemia, rash, skin changes, inflammation of the tongue Vascular damage, muscle loss Chickpeas, beef liver, tuna, chicken breast, fortified cereals,potatoes.
B-7 (biotin) Hair loss, rash around the eyes and other acne, conjunctivitis Blurred beef liver, egg, salmon, sunflower seeds, sweet potatoes
B-9 (folic acid, folate) Weakness, fatigue, difficulty concentrating, heart rate, shortness of breath It can increase the risk of cancer Beef liver, spinach, black-eyed peas, hard grains, asparagus
B-12 (cobalamins) Anemia, fatigue, constipation, weight loss, mood swings No side effects reported Clams, beef liver, fortified yeast, plant milk, and breast milk, other oily fish.
Vitamin C (ascorbic acid) Scurvy, including fatigue, skin rashes, inflammation of the gums, wound ulcers Nausea, diarrhea, stomach cramps Citrus fruits, berries, red and green peppers, kicc fruit, , baked potatoes, hardened juices.
Vitamins dissolve in fat
The body absorbs soluble vitamins into the intestines with the help of lipids. The body can store them and not remove them immediately. People who follow a low-fat diet may not be able to absorb enough of these vitamins. If too much is upbuilding, problems can arise.
Vitamin Effect Very Small Effect Of Too Many Sources
Vitamin A (retinoids) Night blindness Brain stress, nausea, dizziness, skin irritation, joint pain, orange skin color Sweet potatoes, beef liver, spinach, and other dark leafy vegetables, carrots, winter squash
Vitamin D bone formation and weakened bones Anorexia, weight loss, heart rate changes, damage to the cardiovascular system and exposure to sunlight and food sources: cod oil, fatty fish, dairy products, fortified juices
Vitamin E Peripheral neuropathy, retinopathy, reducing immune response can reduce blood clotting ability of Wheatgerm, nuts, seeds, sunflower and ointment, spinach
Vitamin K Bleeding and Bleeding in severe cases No side effects but may be associated with blood thinners and other drugs Leafy, raw vegetables, beans, edamame, okra, natto
Multivitamins are available for purchase in stores or online, but people should talk to their doctor before taking any supplements, to see if they are safe to use.
Antioxidants
Some nutrients act as antioxidants. These can be vitamins, minerals, proteins, or other types of molecules. They help the body eliminate toxic substances known as free radicals, or active forms of oxygen. If many of these substances remain in the body, cell damage and disease can occur.
Dietitian Vs. nutritionist
A registered nutritionist (RD or RDN) looks at diet, nutrition, and dietetics. To become a registered dietitian, one must study at an accredited university, follow an approved curriculum, complete a solid internship, pass a license exam, and complete 75 or more study hours every five years. Dietitians work in private and public health care, education, corporate welfare, research, and the food industry.
The nutritionist learns nutrition through self-study or formal education, but they do not meet the requirements to use RD or RDN degrees. Nutritionists often work in the food industry and in food science and technology.
Summary
Nutrition is a study of nutrition and how it affects the body. People need to eat a variety of foods to get a variety of nutrients.
Some people choose to follow a certain diet, when they focus on one diet and avoid another. People who do this may need careful planning to make sure they get all the vitamins they need to maintain their health.
Foods rich in plant-based foods that limit animal fat, processed foods, and added sugar and salt may be beneficial to human health.
Find out about different foods here:
Plant-based foods
Mediterranean cuisine
DASH diet
Vegan food
Raw green food
Paleo Food
Gluten-free foods
Keto diet
Q:
Do you recommend any particular type of diet for life?
A:
I strongly believe that no single food is the same size as one. Genetics, family history, diagnosis, stability, and other factors influence which food is best for someone.
However, the basis of any diet I recommend for someone (whether low carb, Mediterranean, Dash, paleo, or keto) is that weight loss, which provides enough fiber to nourish the intestinal bacteria, as well as antioxidants, phytochemicals, and nutrients for good health.