Humans require food substances to supply the components necessary to build tissues, to repair tissues as they wear out and die, to keep the body in good working condition, and to supply fuel for energy. For good nutrition a person should eat a well-balanced diet, that is, one that provides an adequate amount of each of the classes of nutrients each day, furnishing at the same time an adequate but not excessive number of calories for the body's energy needs. Children require relatively larger amounts of nutrients and calories because of their rapid growth. The foods required for proper nutrition fall roughly into three major groups: proteins, carbohydrates, and fats; vitamins, minerals, and water are also important.Proteins
Protein in the diet provides amino acids for forming body proteins, including the structural proteins for building and repairing tissues, and the enzymes for carrying out the metabolic processes. In addition, protein may be used as a source of energy when the preferred fat and carbohydrate supply runs low. A body that is in the process of building itself (such as that of a growing child or an adult recovering from illness) will need a greater proportion of protein to weight than one that is fully grown and utilizes protein merely for repair of worn-out tissues. The average adult requires 1 gram of protein per kilogram of body weight per day; children may require two to three times this amount. Human proteins consist of up to 22 different amino acids, of which 9 (called essential amino acids) must be supplied by food protein; the other 13 are synthesized by human cells. Complete protein sources—those foods containing all 22 amino acids—include animal products such as meat, eggs, cheese, and milk. Incomplete protein sources, such as vegetables, beans, and grains, may be combined to create complete proteins.Carbohydrates
Carbohydrates (starches and sugars) provide a readily available energy source. Surplus carbohydrates are also converted by the body to glycogen and fat, the storage forms of calories for energy, and to some of the amino acids used in protein synthesis. Most health professionals recommend that carbohydrates comprise 50% to 60% of the dietary calories, of which most (c.80% of all carbohydrates eaten) should be complex carbohydrates, such as cereals and vegetables. Complex carbohydrates are preferred because the fast-acting simple carbohydrates, such as honey and sugar, are difficult for the body (especially the pancreas) to handle in large doses. Simple carbohydrates also lack the vitamins, minerals, proteins, and fiber that generally accompany foods rich in complex carbohydrates. Cereals, fruits, vegetables, legumes, and pasta are good sources of complex carbohydrates.Fats
Fats (see fats and oils) in the diet provide a concentrated source of energy; 1 gram of fat supplies about 9 calories as opposed to only 4 calories per gram of carbohydrates and protein. Fats in the body, in addition to acting as a source of stored energy, supply physical protection and insulation for tissues and form important portions of cell membrane structure. Fats also aid in the absorption of the fat-soluble vitamins (vitamins A, D, E, and K) from the intestine. Milk, butter, meat, and oils are important sources of fat.Vitamins, Minerals, and Water
To keep the body functioning properly it is necessary to have, in addition to the basic foods, a sufficient intake of accessory substances such as vitamins, minerals (see mineral, dietary), and enough water to carry nutrients to the tissues and waste products away from them. A minimum of about 2 liters of liquid per day are recommended for the average adult. Vitamins function as coenzymes in important body processes, with the exception of vitamin D, which is synthesized upon exposure to sunlight. A large variety of minerals are required, some in trace amounts and others, such as calcium and iron, in relatively large amounts. Milk, cheese, and dark, leafy green vegetables are excellent sources of calcium; liver, meat, and egg yolks are good sources of iron. Minerals are vital to the development of teeth and bones (calcium, phosphorus, and fluoride) and to the functioning of a number of the body's metabolic systems. Iron is a necessary part of hemoglobin in the blood; various metals are required in many enzymes; sodium and potassium are essential to maintenance of fluid balance and functioning of the nervous system; magnesium is needed for the normal functioning of nerves and muscles; and iodine is required for thyroid hormone. The usefulness of vitamin and mineral supplements for a person of good health who eats a well-balanced diet continues to provoke debate among health experts.Importance of Good Nutrition
Good nutrition is reflected not only in the growth and function of the body but also in its appearance. The eyes, skin, hair, and teeth indicate whether body nourishment is good or poor. A poorly nourished child will fail to grow properly; a poorly nourished adult will have a decreased resistance to infection and disease. A diet deficient in proteins causes a disease called kwashiorkor in children; a diet deficient in both protein and calories results in marasmus, with lethargy, abdominal enlargement, and wasting—the classical malnutrition syndrome. Poor nutrition may result from excesses in the diet as well as deficiencies; excess of certain vitamins or minerals can produce potentially lethal disease states, and excess of carbohydrates or fat can result in obesity.The Food Guide Pyramid
The U.S. Dept. of Agriculture (USDA) illustrates a well-balanced diet with the Food Guide Pyramid (1992), which emphasizes the need to eat less fat and proportionally more complex carbohydrates. At the base of the pyramid is the grains group, which should be eaten in the largest quantity (6-11 servings per day). Just above are the two groups fruits (2-4 servings) and vegetables (3-5 servings). Near the top are the meat products (2-3 servings) and dairy products (2-3 servings). At the apex are the fats, oils, and sweets, which are not considered a food group and should be consumed sparingly. See also food pyramid.Specialized Diets
Specialized diets are useful in the treatment of certain disease states; the most common is a low-calorie diet to produce weight loss in obese persons. A diet low in phenylalanine is used to treat phenylketonuria. A diet low in cholesterol and saturated fats seems to be useful in the treatment and prevention of heart disease. Elimination of certain foods from the diet may be necessary to control allergies in some individuals. In all cases, however, specialized diets must provide all classes of essential nutrients in adequate amounts to maintain health in adults and support growth in children.
See J. Brody, Jane Brody's Nutrition Book (1981); S. Gershoff, The Tufts University Guide to Total Nutrition (1990); J. Mayer, Jean Mayer's Diet and Nutrition Guide (1990).
Processes of taking in and utilizing food substances. Food generates energy and supplies materials used in body tissues and processes. Calories are supplied by carbohydrates (sugars and starches), fats, and proteins. Other nutrients include minerals, vitamins, and dietary fibre. Minerals are used in many ways—iron for hemoglobin; calcium for bones, teeth, and cellular processes; sodium and potassium to regulate homeostasis, iodine to produce thyroid hormones. Trace minerals have functions that are less well-understood. Fibre is not broken down chemically in the body but aids digestion, lowers blood cholesterol, and may help prevent some cancers and hypertension. Different amounts of these nutrients exist in different foods; a varied diet ensures an adequate supply. Nutritional supplements, required by some people, do not compensate for an unhealthy diet. Sufficient water is always essential. Inadequate nutrient intake or absorption leads to malnutrition and disease.
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Nutrition (also called nourishment or aliment) is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with good nutrition.
The diet of an organism refers to what it eats. Dietitians are health professionals who specialize in human nutrition, meal planning, economics, preparation, and so on. They are trained to provide safe, evidence-based dietary advice and management to individuals (in health and disease), as well as to institutions.
Poor diet can have an injurious impact on health, causing deficiency diseases such as scurvy, beriberi, and kwashiorkor; health-threatening conditions like obesity and metabolic syndrome, and such common chronic systemic diseases as cardiovascular disease, diabetes, and osteoporosis.
The human body contains chemical compounds, such as water, carbohydrates (sugar, starch, and fiber), amino acids (in proteins), fatty acids (in lipids), and nucleic acids (DNA/RNA). These compounds, in turn, consist of elements such as carbon, hydrogen, oxygen, nitrogen, phosphorus, calcium, iron, zinc, magnesium, manganese, and so on. All of these chemical compounds and elements occur in various forms and combinations (e.g. hormones/vitamins, phospholipids, hydroxyapatite), both in the human body and in organisms (e.g. plants, animals) that humans eat.
The human body consists of elements and compounds ingested, digested, absorbed, and circulated through the bloodstream. Except in the unborn fetus, it is the digestive system which carries out the first steps in feeding the cells of the body. In a typical adult, about seven liters of digestive juices enter the lumen of the digestive tract. They break chemical bonds in ingested molecules and modulate their conformations and energy states. Though some molecules are absorbed into the bloodstream unchanged, digestive processes release them from the matrix of foods in which they occur. Unabsorbed matter is secreted in the feces.
Studies of nutritional status must take into account the state of the body before and after experiments, as well as the chemical composition of the diet and the products of excretion. Comparing the food to the waste can help determine the specific compounds and elements absorbed in the body. Their effects may only be discernible after an extended period of time, during which all food and waste must be analyzed. The number of variables involved in such experiments is high, making nutritional studies time-consuming and expensive, which explains why the science of human nutrition is still slowly evolving.
In general, eating a wide variety of fresh, whole (unprocessed), foods has proven favourable compared to monotonous diets based on processed foods. In particular, the consumption of whole plant foods slows digestion and provides higher amounts, and a more favourable balance, of essential nutrients per Calorie, resulting in better management of cell growth, maintenance, and mitosis (cell division), as well as better regulation of appetite and blood sugar. Regularly scheduled meals (every few hours) have also proven more wholesome than infrequent, haphazard ones.
These nutrient classes can be generally grouped into the categories of macronutrients (needed in relatively large amounts), and micronutrients (needed in smaller quantities). The macronutrients are carbohydrates, fats, fiber, proteins and water. The other nutrient classes are micronutrients.
The macronutrients (excluding fiber and water) provide energy, which is measured in kilocalories, often called "Calories" and written with a capital C to distinguish individual calories. Carbohydrates and proteins provide four (4) Calories of energy per gram, while fats provide nine (9) Calories per gram. Vitamins, minerals, fiber, and water do not provide energy, but are necessary for other reasons.
Molecules of carbohydrates and fats consist of carbon, hydrogen, and oxygen atoms. Carbohydrates may be simple monomers (glucose, fructose, galactose), or large polymers polysaccharides (starch). Fats are triglycerides, made of various fatty acid monomers bound to glycerol. Some fatty acids are essential, but not all. Protein molecules contain nitrogen atoms in addition to the elements of carbohydrates and fats. The nitrogen-containing monomers of protein, called amino acids, fulfill many roles other than energy metabolism, and when they are used as fuel, getting rid of the nitrogen places a burden on the kidneys. Similar to fatty acids, certain amino acids are essential.
Most foods contain a mix of some or all of the nutrient classes. Some nutrients are required on a regular basis, while others are needed less frequently. Poor health can be caused by an imbalance of nutrients, whether an excess or a deficiency.
Carbohydrates may be classified as monosaccharides, disaccharides, or polysaccharides by the number of monomer (sugar) units they contain. They are found in large proportion in foods such as rice, noodles, bread and other grain-based products. Monosaccharides contain 1 sugar unit, disaccharides contain 2, and polysaccharides contain 3 or more. Polysaccharides are often referred to as complex carbohydrates because they are long chains of sugar units, whereas monosaccharides and disaccharides are simpler. The difference is important because complex carbohydrates take longer to digest and absorb since their sugar units are processed one-by-one off the ends of the chains; the spike in blood sugar levels caused by substantial amounts of simple sugars is thought to be at least part of the cause of increased heart and vascular disease associated with high simple sugar consumption. Simple carbohydrates are absorbed quickly and thus raise blood sugar levels more rapidly.
Fats are composed of fatty acids (long carbon/hydrogen chains) bonded to a glycerol; they are typically found as triglycerides (three fatty acids attached to one glycerol backbone). Certain fatty acids are essential. Fats may be classified as saturated or unsaturated. Saturated fats have all of their carbon atoms bonded to hydrogen atoms, whereas unsaturated fats have some of their carbon atoms double-bonded in place of a hydrogen atom. In humans, multiple studies have shown that unsaturated fats are to be preferred for health reasons, particularly mono-unsaturated fats. Saturated fats, typically from animal sources, are next, while 'trans' fats are to be avoided; they have been banned in several locations (eg, New York City). Saturated and trans fats are typically solid at room temperature (such as butter or lard), while unsaturated fats are typically liquids (such as olive oil or flaxseed oil). Unsaturated fats may be further classified as monounsaturated (one double-bond) or polyunsaturated (many double-bonds). Trans fats are saturated fats but are typically created from unsaturated fat by adding the extra hydrogen atoms in an industrial process called hydrogenation; they are also called hydrogenated fat. They are very rare in nature, but have properties useful in the food processing industry.
Most fatty acids are non-essential, meaning the body can produce them as needed from other fats and some energy. However, in humans, at least two fatty acids are essential and must be consumed in the diet. An appropriate balance of essential fatty acids - omega-3 and omega-6 fatty acids - has been discovered to be important in reducing risk of some chronic diseases and conditions. Both of these "omega" long-chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins which have uses throughout the human body; they are in some respects, hormones. The omega-3 eicosapentaenoic acid (EPA) (which can be made in the human body from the omega-3 essential fatty acid alpha-linolenic acid (LNA), or taken in through marine food sources), serves as a building block for series 3 prostaglandins (e.g. weakly-inflammation PGE3). The omega-6 dihomo-gamma-linolenic acid (DGLA) serves as a building block for series 1 prostaglandins (e.g. anti-inflammatory PGE1), whereas arachidonic acid (AA) serves as a building block for series 2 prostaglandins (e.g. pro-inflammatory PGE 2). Both DGLA and AA can be made from the omega-6 linoleic acid (LA) in the human body, or can be taken in directly through food. An appropriately balanced intake of omega-3 and omega-6 partly determines the relative production of different prostaglandins, which partly explains the importance of omega-3/omega-6 balance for cardiovascular health. In industrialised societies, people typically consume large amounts of processed vegetable oils that have reduced amounts of the essential fatty acids along with a too high ratio of omega-6 fatty acids relative to omega-3 fatty acids.
The conversion rate of omega-6 DGLA to AA largely determines the production of the respective prostaglandins PGE1 and PGE2. Omega-3 EPA prevents AA from being released from membranes, thereby skewing prostaglandin balance away from pro-inflammatory PGE2 made from AA toward anti-inflammatory PGE1 made from DGLA. Moreover, the conversion (desaturation) of DGLA to AA is controlled by the enzyme delta-5-desaturase, which in turn is controlled by hormones such as insulin (up-regulation) and glucagon (down-regulation). Because the amount and type of glucose and starch )plus some amino acid types) in food affect insulin, glucagon and other hormones, not only the amount of omega-3 versus omega-6 eaten but also the general composition of the diet, are implicated in general health regarding the essential fatty acids, inflammation (e.g. immune function) and mitosis (i.e. cell division).
Calories/gram: < 4
Fiber is a carbohydrate that is incompletely absorbed in humans and some animals. Like all carbohydrates, it contains four calories per gram, but due to its limited absorption, it contributes fewer calories. Dietary fiber consists mainly of cellulose, a large carbohydrate polymer, that is indigestible because humans do not have enzymes to digest it. There are two subcategories: soluble and insoluble fiber. The first dissolves in water; the second does not. Whole grains, fruits (especially plums, prunes, and figs), and vegetables are rich in dietary fiber. Fiber is important to digestive health and is thought to reduce the risk of colon cancer. It can benefit both constipation and diarrhea. Fibers provide bulk to the intestinal contents, and insoluble fiber stimulates peristalsis, the rhythmic muscular contractions passing along the digestive tract). Soluble fibers, especially those with high viscosity, absorb water to form a gel that slows the movement of food through the intestines. Fiber, especially that in whole grains, may help lessen insulin spikes and reduce the risk of diabetes.
Proteins are the basis of animal body structures (eg, muscles, skin, hair etc.). They are composed of amino acids, sometimes many thousands, which are characterized by inclusion of nitrogen and sometimes sulphur. The body requires amino acids to produce new body protein (protein retention) and to replace damaged proteins (maintenance). Amino acids not needed are discarded, typically in the urine. In animals, amino acid requirements are classified in terms of essential (an animal cannot produce them internally) and non-essential (the animal can produce them from other nitrogen containing compounds) amino acids. Humans use about 20 amino acids, and about ten are essential in this sense. Consuming a diet that contains adequate amounts of essential (but also non-essential) amino acids is particularly important for growing, pregnant, nursing, or injured animals, all of whom have a particularly high requirement. Protein nutrition which contains the essential amino acids is a complete protein source, one missing one or more is called incomplete. It's possible to combine two incomplete protein sources (eg, rice and beans) to make a complete protein source. Dietary sources of protein include meats, tofu and other soy-products, eggs, grains, legumes, and dairy products such as milk and cheese. A few amino acids from protein can be converted into glucose and used for fuel through a process called gluconeogenesis. The remaining amino acids are discarded.
Dietary minerals are the chemical elements required by living organisms, other than the four elements carbon, hydrogen, nitrogen, and oxygen which are present in common organic molecules. The term "mineral" is archaic, since the intent of the definition is to describe ions, not chemical compounds or actual minerals. Some dietitians recommend that these heavier elements should be supplied by ingesting specific foods (that are enriched in the element(s) of interest), compounds, and sometimes including even minerals, such as calcium carbonate. Sometimes these "minerals" come from natural sources such as ground oyster shells. Sometimes minerals are added to the diet separately from food, such as mineral supplements, the most famous being iodine in "iodized salt".
A variety of elements are required to support the biochemical processes, many play a role as electrolytes or in a structural role. In human nutrition, the dietary bulk "mineral elements" (RDA > 200 mg/day) are in alphabetical order (parenthetical comments on folk medicine perspective):
Iodine is required in larger quantities than the other trace minerals in this list and is sometimes classified with the bulk minerals. Sodium is not generally found in dietary supplements, despite being needed in large quantities, because the ion is very common in food.
Mineral and/or vitamin deficiency or excess may result in disease conditions such as goitre, scurvy, osteoporosis, impaired immune system, disorders of cell metabolism, certain forms of cancer, symptoms of premature aging, and poor psychological health (including eating disorders), among many others.
As of 2005, twelve vitamins and about the same number of minerals are recognized as "essential nutrients", meaning that they must be consumed and absorbed—or, in the case of vitamin D, alternatively synthesized in the skin via UVB radiation to prevent deficiency symptoms and possibly death. Certain vitamin-like substances found in foods, such as carnitine, have also been found essential to survival and health, but these are not strictly "essential" to eat because the human body can produce them from other compounds. Moreover, thousands of different phytochemicals have recently been discovered in food (particularly in fresh vegetables), which may have desirable properties including antioxidant activity (see below). Other essential nutrients include essential amino acids, choline and the essential fatty acids.
About 70% of the non-fat mass of the human body is made of water. To function properly, the body requires between one and seven liters of water per day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors. With physical exertion and heat exposure, water loss will increase and daily fluid needs may increase as well.
It is not clear how much water intake is needed by healthy people, although some experts assert that 8–10 glasses of water (approximately 2 liters) daily is the minimum to maintain proper hydration. The notion that a person should consume eight glasses of water per day cannot be traced back to a scientific source. The effect of water intake on weight loss and on constipation is also still unclear. Original recommendation for water intake in 1945 by the Food and Nutrition Board of the National Research Council read: "An ordinary standard for diverse persons is 1 milliliter for each calorie of food. Most of this quantity is contained in prepared foods. The latest dietary reference intake report by the United States National Research Council in general recommended (including food sources): 2.7 liters of water total for women and 3.7 liters for men. Specifically, pregnant and breastfeeding women need additional fluids to stay hydrated. According to the Institute of Medicine—who recommend that, on average, women consume 2.2 litres and men 3.0 litres—this is recommended to be 2.4 litres (approx. 9 cups) for pregnant women and 3 litres (approx. 12.5 cups) for breastfeeding women since an especially large amount of fluid is lost during nursing.
For those who have healthy kidneys, it is rather difficult to drink too much water, but (especially in warm humid weather and while exercising) it is dangerous to drink too little. People can drink far more water than necessary while exercising, however, putting them at risk of water intoxication, which can be fatal. In particular large amounts of de-ionized water are dangerous.
Normally, about 20 percent of water intake comes in food, while the rest comes from drinking water and assorted beverages (caffeinated included). Water is excreted from the body in multiple forms; including urine and feces, sweating, and by water vapor in the exhaled breath.
Other micronutrients include antioxidants and phytochemicals. These substances are generally more recent discoveries which: have not yet been recognized as vitamins; are still under investigation; or contribute to health but are not necessary for life. Phytochemicals may act as antioxidants, but not all phytochemicals are antioxidants.
Antioxidants are a recent discovery. As cellular metabolism/energy production requires oxygen, potentially damaging (e.g. mutation causing) compounds known as free radicals can form. Most of these are oxidizers 9ie, (acceptors of electrons) and some react very strongly. For normal cellular maintenance, growth, and division, these free radicals must be sufficiently neutralized by antioxidant compounds. Some are produced by the human body with adequate precursors (glutathione, Vitamin C )and those that the body cannot produce may only be obtained through the diet through direct sources (Vitamin C in humans, Vitamin A, Vitamin K) or produced by the body from other compounds (Beta-carotene converted to Vitamin A by the body, Vitamin D synthesized from cholesterol by sunlight). Phytochemicals (Section Below) and their subgroup polyphenols are the majority of antioxidants; about 4,000 are known. Different antioxidants are now known to function in a cooperative network, e.g. vitamin C can reactivate free radical-containing glutathione or vitamin E by accepting the free radical itself, and so on. Some antioxidants are more effective than others at neutralizing different free radicals. Some cannot neutralize certain free radicals. Some cannot be present in certain areas of free radical development (Vitamin A is fat-soluble and protects fat areas, Vitamin C is water soluble and protects those areas). When interacting with a free radical, some antioxidants produce a different free radical compound that is less dangerous or more dangerous than the previous compound. Having a variety of antioxidants allows any byproducts to be safely dealt with by more efficient antioxidants in neutralizing a free radical's butterfly effect.
A growing area of interest is the effect upon human health of trace chemicals, collectively called phytochemicals. These nutrients are typically found in edible plants, especially colorful fruits and vegetables, but also other organisms including seafood, algae, and fungi. The effects of phytochemicals increasingly survive rigorous testing by prominent health organizations. One of the principal classes of phytochemicals are polyphenol antioxidants, chemicals which are known to provide certain health benefits to the cardiovascular system and immune system. These chemicals are known to down-regulate the formation of reactive oxygen species, key chemicals in cardiovascular disease.
Perhaps the most rigorously tested phytochemical is zeaxanthin, a yellow-pigmented carotenoid present in many yellow and orange fruits and vegetables. Repeated studies have shown a strong correlation between ingestion of zeaxanthin and the prevention and treatment of age-related macular degeneration (AMD). Less rigorous studies have proposed a correlation between zeaxanthin intake and cataracts. A second carotenoid, lutein, has also been shown to lower the risk of contracting AMD. Both compounds have been observed to collect in the retina when ingested orally, and they serve to protect the rods and cones against the destructive effects of light.
Another carotenoid, beta-cryptoxanthin, appears to protect against chronic joint inflammatory diseases, such as arthritis. While the association between serum blood levels of beta-cryptoxanthin and substantially decreased joint disease has been established, neither a convincing mechanism for such protection nor a cause-and-effect have been rigorously studied. Similarly, a red phytochemical, lycopene, has substantial credible evidence of negative association with development of prostate cancer.
The correlations between the ingestion of some phytochemicals and the prevention of disease are, in some cases, enormous in magnitude.
Even when the evidence is obtained, translating it to practical dietary advice can be difficult and counter-intuitive. Lutein, for example, occurs in many yellow and orange fruits and vegetables and protects the eyes against various diseases. However, it does not protect the eye nearly as well as zeaxanthin, and the presence of lutein in the retina will prevent zeaxanthin uptake. Additionally, evidence has shown that the lutein present in egg yolk is more readily absorbed than the lutein from vegetable sources, possibly because of fat solubility. At the most basic level, the question "should you eat eggs?" is complex to the point of dismay, including misperceptions about the health effects of cholesterol in egg yolk, and its saturated fat content.
As another example, lycopene is prevalent in tomatoes (and actually is the chemical that gives tomatoes their red color). It is more highly concentrated, however, in processed tomato products such as commercial pasta sauce, or tomato soup, than in fresh "healthy" tomatoes. Yet, such sauces tend to have high amounts of salt, sugar, other substances a person may wish or even need to avoid.
The following table presents phytochemical groups and common sources, arranged by family:
|flavonoids||berries, herbs, vegetables, wine, grapes, tea||general antioxidant, oxidation of LDLs, prevention of arteriosclerosis and heart disease|
|isoflavones (phytoestrogens)||soy, red clover, kudzu root||general antioxidant, prevention of arteriosclerosis and heart disease, easing symptoms of menopause, cancer prevention|
|isothiocyanates||cruciferous vegetables||cancer prevention|
|monoterpenes||citrus peels, essential oils, herbs, spices, green plants, atmosphere||cancer prevention, treating gallstones|
|organosulfur compounds||chives, garlic, onions||cancer prevention, lowered LDLs, assistance to the immune system|
|saponins||beans, cereals, herbs||Hypercholesterolemia, Hyperglycemia, Antioxidant, cancer prevention, Anti-inflammatory|
|capsaicinoids||all capiscum (chile) peppers||topical pain relief, cancer prevention, cancer cell apoptosis|
People who exercise at greater intensity, and especially those whose activity grows muscle bulk, have significantly higher protein requirements. According to Clinical Sports Nutrition (see footnote above), active athletes playing power sports (such as football), those engaged in muscle-development training, and elite endurance athletes, all require approximately 2 grams of protein per day per kilogram of body weight, roughly double that of a sedentary persons. Older athletes seeking primarily to maintain developed muscle mass require 2 to 3 g per day per kg.
Protein intake in excess of that required to build muscle (and other) tissue is broken-down by gluconeogenesis to be used as energy.
Heart disease, cancer, obesity, and diabetes are commonly called "Western" diseases because these maladies were once rarely seen in developing countries. One study in China found some regions had essentially no cancer or heart disease, while in other areas they reflected "up to a 100-fold increase" coincident with diets that were found to be entirely plant-based to heavily animal-based, respectively. In contrast, diseases of affluence like cancer and heart disease are common throughout the United States. Adjusted for age and exercise, large regional clusters of people in China rarely suffered from these "Western" diseases possibly because their diets are rich in vegetables, fruits and whole grains.
The United Healthcare/Pacificare nutrition guideline recommends a whole plant food diet, and recommends using protein only as a condiment with meals. A National Geographic cover article from November, 2005, entitled The Secrets of Living Longer, also recommends a whole plant food diet. The article is a lifestyle survey of three populations, Sardinians, Okinawans, and Adventists, who generally display longevity and "suffer a fraction of the diseases that commonly kill people in other parts of the developed world, and enjoy more healthy years of life. In sum, they offer three sets of 'best practices' to emulate. The rest is up to you." In common with all three groups is to "Eat fruits, vegetables, and whole grains."
The National Geographic article noted that an NIH funded study of 34,000 Seventh-day Adventists between 1976 and 1988 "...found that the Adventists' habit of consuming beans, soy milk, tomatoes, and other fruits lowered their risk of developing certain cancers. It also suggested that eating whole grain bread, drinking five glasses of water a day, and, most surprisingly, consuming four servings of nuts a week reduced their risk of heart disease."
However, a growing number of French health researchers doubt the theory that the French are healthier than other populations. Statistics collected by the WHO from 1990-2000 show that the incidence of heart disease in France may have been underestimated and in fact be similar to that of neighboring countries.
Malnutrition refers to insufficient, excessive, or imbalanced consumption of nutrients. In developed countries, the diseases of malnutrition are most often associated with nutritional imbalances or excessive consumption. Although there are more people in the world who are malnourished due to excessive consumption, according to the United Nations World Health Organization, the real challenge in developing nations today, more than starvation, is combating insufficient nutrition — the lack of nutrients necessary for the growth and maintenance of vital functions.
|Calories||Starvation||Obesity, diabetes mellitus, Cardiovascular disease|
|Simple carbohydrates||Marasmus, starvation||diabetes mellitus|
|Complex carbohydrates||Marasmus, starvation||Obesity|
|Saturated fat / trans fat||none||Cardiovascular disease,|
|Unsaturated fat||Rabbit starvation||Obesity|
|Protein||Marasmus||Ketoacidosis, Rabbit starvation, kidney disease|
|Iron||Anemia||Hepatitis C, cirrhosis, heart disease|
|Iodine||Goiter, hypothyroidism||Iodine Toxicity (goiter, hypothyroidism)|
|Vitamin A||Xerophthalmia and Night Blindness||Hypervitaminosis A (cirrhosis, hair loss, birth defects)|
|Vitamin B2||Cracking of skin and Corneal Unclearation|
|Niacin||Pellagra||dyspepsia, cardiac arrhythmias, birth defects|
|Vitamin B12||Pernicious Anemia|
|Vitamin C||Scurvy||diarrhea causing dehydration|
|Vitamin D||Rickets||Hypervitaminosis D (dehydration, vomiting, constipation)|
|Vitamin E||Hypervitaminosis E (anticoagulant: excessive bleeding)|
Research indicates that improving the awareness of nutritious meal choices and establishing long-term habits of healthy eating has a positive effect on a cognitive and spatial memory capacity, potentially increasing a student's potential to process and retain academic information.
Some organizations have begun working with teachers, policymakers, and managed foodservice contractors to mandate improved nutritional content and increased nutritional resources in school cafeterias from primary to university level institutions. Health and nutrition have been proven to have close links with overall educational success (Behrman, 1996). Currently less than 10% of American college students report that they eat the recommended five servings of fruit and vegetables daily. Better nutrition has been shown to have an impact on both cognitive and spatial memory performance; a study showed those with higher blood sugar levels performed better on certain memory tests. In another study, those who consumed yogurt performed better on thinking tasks when compared to those who consumed caffeine free diet soda or confections. Nutritional deficiencies have been shown to have a negative effect on learning behavior in mice as far back as 1951.
The "nutrition-learning nexus" demonstrates the correlation between diet and learning and has application in a higher education setting.
There is limited research available that directly links a student's Grade Point Average (G.P.A.) to their overall nutritional health. Additional substantive data is needed to prove beyond a shadow of a doubt that overall intellectual health is closely linked to a person's diet, rather than just another correlation fallacy.
Cancer is now common in developing countries. According a study by the International Agency for Research on Cancer, "In the developing world, cancers of the liver, stomach and esophagus were more common, often linked to consumption of carcinogenic preserved foods, such as smoked or salted food, and parasitic infections that attack organs." Lung cancer rates are rising rapidly in poorer nations because of increased use of tobacco. Developed countries "tended to have cancers linked to affluence or a 'Western lifestyle' – cancers of the colon, rectum, breast and prostate – that can be caused by obesity, lack of exercise, diet and age.
Several lines of evidence indicate lifestyle-induced hyperinsulinemia and reduced insulin function (i.e. insulin resistance) as a decisive factor in many disease states. For example, hyperinsulinemia and insulin resistance are strongly linked to chronic inflammation, which in turn is strongly linked to a variety of adverse developments such as arterial microinjuries and clot formation (i.e. heart disease) and exaggerated cell division (i.e. cancer). Hyperinsulinemia and insulin resistance (the so-called metabolic syndrome) are characterized by a combination of abdominal obesity, elevated blood sugar, elevated blood pressure, elevated blood triglycerides, and reduced HDL cholesterol. The negative impact of hyperinsulinemia on prostaglandin PGE1/PGE2 balance may be significant.
The state of obesity clearly contributes to insulin resistance, which in turn can cause type 2 diabetes. Virtually all obese and most type 2 diabetic individuals have marked insulin resistance. Although the association between overweight and insulin resistance is clear, the exact (likely multifarious) causes of insulin resistance remain less clear. Importantly, it has been demonstrated that appropriate exercise, more regular food intake and reducing glycemic load (see below) all can reverse insulin resistance in overweight individuals (and thereby lower blood sugar levels in those who have type 2 diabetes).
Obesity can unfavourably alter hormonal and metabolic status via resistance to the hormone leptin, and a vicious cycle may occur in which insulin/leptin resistance and obesity aggravate one another. The vicious cycle is putatively fuelled by continuously high insulin/leptin stimulation and fat storage, as a result of high intake of strongly insulin/leptin stimulating foods and energy. Both insulin and leptin normally function as satiety signals to the hypothalamus in the brain; however, insulin/leptin resistance may reduce this signal and therefore allow continued overfeeding despite large body fat stores. In addition, reduced leptin signalling to the brain may reduce leptin's normal effect to maintain an appropriately high metabolic rate.
There is a debate about how and to what extent different dietary factors— such as intake of processed carbohydrates, total protein, fat, and carbohydrate intake, intake of saturated and trans fatty acids, and low intake of vitamins/minerals—contribute to the development of insulin and leptin resistance. In any case, analogous to the way modern man-made pollution may potentially overwhelm the environment's ability to maintain homeostasis, the recent explosive introduction of high glycemic index and processed foods into the human diet may potentially overwhelm the body's ability to maintain homeostasis and health (as evidenced by the metabolic syndrome epidemic).
Excess water intake, without replenishment of sodium and potassium salts, leads to hyponatremia, which can further lead to water intoxication at more dangerous levels. A well-publicized case occurred in 2007, when Jennifer Strange died while participating in a water-drinking contest. More usually, the condition occurs in long-distance endurance events (such as marathon or triathlon competition and training) and causes gradual mental dulling, headache, drowsiness, weakness, and confusion; extreme cases may result in coma, convulsions, and death. The primary damage comes from swelling of the brain, caused by increased osmosis as blood salinity decreases. Effective fluid replacement techniques include Water aid stations during running/cycling races, trainers providing water during team games such as Soccer and devices such as Camel Baks which can provide water for a person without making it too hard to drink the water.
Since the Industrial Revolution some two hundred years ago, the food processing industry has invented many technologies that both help keep foods fresh longer and alter the fresh state of food as they appear in nature. Cooling is the primary technology used to maintain freshness, whereas many more technologies have been invented to allow foods to last longer without becoming spoiled. These latter technologies include pasteurisation, autoclavation, drying, salting, and separation of various components, and all appear to alter the original nutritional contents of food. Pasteurisation and autoclavation (heating techniques) have no doubt improved the safety of many common foods, preventing epidemics of bacterial infection. But some of the (new) food processing technologies undoubtedly have downfalls as well.
Modern separation techniques such as milling, centrifugation, and pressing have enabled upconcentration of particular components of food, yielding flour, oils, juices and so on, and even separate fatty acids, amino acids, vitamins, and minerals. Inevitably, such large scale upconcentration changes the nutritional content of food, saving certain nutrients while removing others. Heating techniques may also reduce food's content of many heat-labile nutrients such as certain vitamins and phytochemicals, and possibly other yet to be discovered substances. Because of reduced nutritional value, processed foods are often 'enriched' or 'fortified' with some of the most critical nutrients (usually certain vitamins) that were lost during processing. Nonetheless, processed foods tend to have an inferior nutritional profile compared to whole, fresh foods, regarding content of both sugar and high GI starches, potassium/sodium, vitamins, fibre, and of intact, unoxidized (essential) fatty acids. In addition, processed foods often contain potentially harmful substances such as oxidized fats and trans fatty acids.
A dramatic example of the effect of food processing on a population's health is the history of epidemics of beri-beri in people subsisting on polished rice. Removing the outer layer of rice by polishing it removes with it the essential vitamin thiamine, causing beri-beri. Another example is the development of scurvy among infants in the late 1800s in the United States. It turned out that the vast majority of sufferers were being fed milk that had been heat-treated (as suggested by Pasteur) to control bacterial disease. Pasteurisation was effective against bacteria, but it destroyed the vitamin C.
As mentioned, lifestyle- and obesity-related diseases are becoming increasingly prevalent all around the world. There is little doubt that the increasingly widespread application of some modern food processing technologies has contributed to this development. The food processing industry is a major part of modern economy, and as such it is influential in political decisions (e.g. nutritional recommendations, agricultural subsidising). In any known profit-driven economy, health considerations are hardly a priority; effective production of cheap foods with a long shelf-life is more the trend. In general, whole, fresh foods have a relatively short shelf-life and are less profitable to produce and sell than are more processed foods. Thus the consumer is left with the choice between more expensive but nutritionally superior whole, fresh foods, and cheap, usually nutritionally inferior processed foods. Because processed foods are often cheaper, more convenient (in both purchasing, storage, and preparation), and more available, the consumption of nutritionally inferior foods has been increasing throughout the world along with many nutrition-related health complications.
In the US, dietitians. . are registered (RD) or licensed (LD) with the Commission for Dietetic Registration and the American Dietetic Association, and are only able to use the title "dietitian," as described by the business and professions codes of each respective state, when they have met specific educational and experiential prerequisites and passed a national registration or licensure examination, respectively. In California, registered dietitions must abide by the Anyone may call themselves a nutritionist, including unqualified personnel, as this term is unregulated. Some states, such as the State of Florida, have begun to include the title "nutritionist" in state licensure requirements. Most governments provide guidance on nutrition, and some also impose mandatory disclosure/labeling requirements for processed food manufacturers and restaurants to assist consumers in complying with such guidance.
In the US, nutritional standards and recommendations are established jointly by the US Department of Agricultureand US Department of Health and Human Services. Dietary and physical activity guidelines from the USDA are presented in the concept of a food pyramid, which superseded the Four Food Groups. The Senate committee currently responsible for oversight of the USDA is the Agriculture, Nutrition and Forestry Committee. Committee hearings are often televised on C-SPAN as seen here.
The U.S. Department of Health and Human Services provides a sample week-long menu which fulfills the nutritional recommendations of the government.
Canada's Food Guide is another governmental recommendation.
A 1985 US National Research Council report entitled Nutrition Education in US Medical Schools concluded that nutrition education in medical schools was inadequate. Only 20% of the schools surveyed taught nutrition as a separate, required course. A 2006 survey found that this number had risen to 30%.
Agriculture developed about 10,000 years ago in multiple locations throughout the world, providing grains such as wheat, rice, and maize, with staples such as bread and pasta. Farming also provided milk and dairy products, and sharply increased the availability of meats and the diversity of vegetables. The importance of food purity was recognized when bulk storage led to infestation and contamination risks. Cooking developed as an often ritualistic activity, due to efficiency and reliability concerns requiring adherence to strict recipes and procedures, and in response to demands for food purity and consistency.
The first recorded nutritional experiment is found in the Bible's Book of Daniel. Daniel and his friends were captured by the king of Babylon during an invasion of Israel. Selected as court servants, they were to share in the king's fine foods and wine. But they objected, preferring vegetables (pulses) and water in accordance with their Jewish dietary restrictions. The king's chief steward reluctantly agreed to a trial. Daniel and his friends received their diet for 10 days and were then compared to the king's men. Appearing healthier, they were allowed to continue with their diet.
In around 475 BC, Anaxagoras stated that food is absorbed by the human body and therefore contained "homeomerics" (generative components), thereby deducing the existence of nutrients. Around 400 BC, Hippocrates said, "Let food be your medicine and medicine be your food."
In the 1500s, scientist and artist Leonardo da Vinci compared metabolism to a burning candle. In 1747, Dr. James Lind, a physician in the British navy, performed the first scientific nutrition experiment, discovering that lime juice saved sailors who had been at sea for years from scurvy, a deadly and painful bleeding disorder. The discovery was ignored for forty years, after which British sailors became known as "limeys." The essential vitamin C within lime juice would not be identified by scientists until the 1930s.
Around 1770, Antoine Lavoisier, the "Father of Nutrition and Chemistry" discovered the details of metabolism, demonstrating that the oxidation of food is the source of body heat. In 1790, George Fordyce recognized calcium as necessary for fowl survival. In the early 1800s, the elements carbon, nitrogen, hydrogen and oxygen were recognized as the primary components of food, and methods to measure their proportions were developed.
In 1816, François Magendie discovered that dogs fed only carbohydrates and fat lost their body protein and died in a few weeks, but dogs also fed protein survived, identifying protein as an essential dietary component. In 1840, Justus Liebig discovered the chemical makeup of carbohydrates (sugars), fats (fatty acids) and proteins (amino acids.) In the 1860s, Claude Bernard discovered that body fat can be synthesized from carbohydrate and protein, showing that the energy in blood glucose can be stored as fat or as glycogen.
In the early 1880s, Kanehiro Takaki observed that Japanese sailors (whose diets consisted almost entirely of white rice) developed beriberi (or endemic neuritis, a disease causing heart problems and paralysis) but British sailors and Japanese naval officers did not. Adding various types of vegetables and meats to the diets of Japanese sailors prevented the disease.
In 1896, Baumann observed iodine in thyroid glands. In 1897, Christiaan Eijkman worked with natives of Java, who also suffered from beriberi. Eijkman observed that chickens fed the native diet of white rice developed the symptoms of beriberi, but remained healthy when fed unprocessed brown rice with the outer bran intact. Eijkman cured the natives by feeding them brown rice, discovering that food can cure disease. Over two decades later, nutritionists learned that the outer rice bran contains vitamin B1, also known as thiamine.
In the early 1900s, Carl Von Voit and Max Rubner independently measured caloric energy expenditure in different species of animals, applying principles of physics in nutrition. In 1906, Wilcock and Hopkins showed that the amino acid tryptophan was necessary for the survival of rats. He fed them a special mixture of food containing all the nutrients he believed were essential for survival, but the rats died. A second group of rats to which he also fed fed an amount of milk containing vitamins. Gowland Hopkins recognized "accessory food factors" other than calories, protein and minerals, as organic materials essential to health but which the body cannot synthesize. In 1907, Stephen M. Babcock and Edwin B. Hart conducted the single-grain experiment. This experiment runs through 1911.
In 1912, Casimir Funk coined the term vitamin, a vital factor in the diet, from the words "vital" and "amine," because these unknown substances preventing scurvy, beriberi, and pellagra, were thought then to be derived from ammonia. The vitamins were studied in the first half of the twentieth century.
In 1913, Elmer McCollum discovered the first vitamins, fat soluble vitamin A, and water soluble vitamin B (in 1915; now known to be a complex of several water-soluble vitamins) and names vitamin C as the then-unknown substance preventing scurvy. Lafayette Mendel and Thomas Osborne also perform pioneering work on vitamin A and B. In 1919, Sir Edward Mellanby incorrectly identified rickets as a vitamin A deficiency, because he could cure it in dogs with cod liver oil. In 1922, McCollum destroyed the vitamin A in cod liver oil but finds it still cures rickets, naming vitamin D Also in 1922, H.M. Evans and L.S. Bishop discover vitamin E as essential for rat pregnancy, originally calling it "food factor X" until 1925.
In 1925, Hart discovered that trace amounts of copper are necessary for iron absorption. In 1927, Adolf Otto Reinhold Windaus synthesized vitamin D, for which he won the Nobel Prize in Chemistry in 1928. In 1928, Albert Szent-Györgyi isolated ascorbic acid, and in 1932 proves that it is vitamin C by preventing scurvy. In 1935 he synthesizes it, and in 1937 he wins a Nobel Prize for his efforts. Szent-Györgyi concurrently elucidates much of the citric acid cycle.
In the 1930s, William Cumming Rose identified essential amino acids, necessary protein components which the body cannot synthesize. In 1935, Underwood and Marston independently discover the necessity of cobalt. In 1936, Eugene Floyd Dubois showed that work and school performance are related to caloric intake. In 1938, Erhard Fernholz discovered the chemical structure of vitamin E. It was synthesised by Paul Karrer.
In 1940, rationing in the United Kingdom during and after World War II took place according to nutritional principles drawn up by Elsie Widdowson and others. In 1941, the first Recommended Dietary Allowances (RDAs) were established by the National Research Council.
In 1992, The U.S. Department of Agriculture introduced the Food Guide Pyramid. In 2002, a Natural Justice study showed a relation between nutrition and violent behavior. In 2005, a study found that obesity may be caused by adenovirus in addition to bad nutrition.
Dangers of poor nutrition