Nutrition

Nutrition is the process of eating and absorbing food your body needs for nourishment. Your body breaks food down to create nutrients, chemical substances that are necessary to bodily functions.

There are six major classes of nutrition:

Macronutrients

1. Carbohydrates

2. Lipids (fats)

3. Protein

Micronutrients

4. Vitamins

5. Minerals

6. Water - Often considered a macronutrient because of the large volume needed to consume, however no calories provided.

Carbohydrates

These are the body and brain's main source of energy. Made up of sugar, starches, and fiber, they break down into glucose (blood sugar) to give rapid sustenance to our cells -- these are considered Simple Carbs. Which can be found in sugary foods and refined grains such as, white bread, pretzels, crackers, etc.

Fiber is used to assist in digestion and the health of our heart. Complex carbs are burned first and slowly to produce energy before the body looks to long-term stored energy sources like fats and protein. Complex carbs can be sweet potatoes, whole wheat bread, brown rice, starchy vegetables, etc.

Lipids (Fat)

Fats are considered a macronutrient as well. Fats however, contain 9 calories per gram, almost double the amount of carbohydrates (4 calories per gram). Our bodies need lipids to perform essential functions such as, transporting or storing things. Fat is only stored as adipose tissue if more calories from carbohydrates, proteins, and fats are consumed than is needed to burn off.

There are technically 4 categories of fats:

1. Monounsaturated fats - comes from avocados, avocado oil, nuts and nut oil, olives and olive oil

2. Polyunsaturated fats

   - Omega-3: oily fish (herring, mackerel, salmon), flaxseeds, soybeans, leafy greens

   - Omega-6 : corn, eggs, edible seeds, legumes

3. Saturated fats - It is highly recommended to limit intake of saturated fats. Large quantities increases risk of cardiovascular disease and other serious conditions.

   Found in: Chocolate, coco butter, animals fats, red meats, palm oil, etc.

4. Trans fats - Like saturated fats, can raise your LDL cholesterol (bad), BUT it can also lower your HDL cholesterol (good). Small traces of them can be found in red meats and dairy products. They can also be artificially made into vegetable oils.

Protein

Protein is considered the "building block" of our body. The body needs it for strong bone growth, making muscles, skin, nails, and organ health. Proteins are essential to making enzymes and hormones, repairing tissue, and feeling signaling the body that it is satiated (full).

Proteins are made up of amino acids. There 9 amino acids that cannot be made by the body, and instead need to be consumed in our diet.

1. Histidine

2. Isoleucine

3. Leucine

4. Lysine

5. Methionine

6. Phenylalanine

7. Threonine

8. Tryptophan

9. Valine

Complete Proteins contain all 9 of these amino acids. Beef, poultry, eggs, soy, dairy, quinoa, all are good examples of what to eat to receive complete proteins. It is important however, to take red meat consumption and processed foods/meat in moderation. Although they are sources of protein, they can also contain high concentrations of saturated fats and sodium -- increasing risk of health complications with prolonged consumption.

Vitamins

There are 13 essential vitamins the body needs to perform all of its functions. These are divided up into two categories: fat-soluble vitamins, and water-soluble vitamins.

Fat-soluble vitamins:

• Vitamin A

• Vitamin D

• Vitamin E

• Vitamin K

Fat-soluble vitamins help with vision, keeping blood pressure stable, anti-aging properties, and strengthening bones.

Water-soluble vitamins

• Vitamin C

• Vitamin B1 (thiamin)

• Vitamin B12 (riboflavin)

• Vitamin B3 (niacin)

• Vitamin B5 (pantothenic acid)

• Vitamin B6

• Vitamin B7 (biotin)

• Vitamin B9 (folate)

• Vitamin B12

Water-soluble vitamins assist with balancing your nervous system, nourishing your heart, and promoting skin, hair, and nail growth.

Minerals

There are about 9 different key minerals needed to be consumed for our bodies to function properly. They are inorganic nutrients that help with oxygen transport, regulating metabolism, strengthening bones, and proper muscle and nerve signaling.

Macro-minerals:

1. Calcium

2. Magnesium

3. Potassium

4. Sodium & Chloride

5. Phosphorous

6. Sulfur

Trace Minerals

1. Zinc

2. Iodine

3. Selenium

4. Fluoride

5. Chromium

6. Copper

7. Manganese

8. Molybdenum

Trace minerals are what are needed in smaller amounts as opposed to macrominerals being beneficial in larger quantities.

Water

Water is what makes up of more than half of our body (~60%). It is essential to life and proper bodily functions. Water helps to flush out toxins in our body, transport nutrients, hydrate our skin, body, and hair, regulate our body temperatures, aid in digestion to prevent constipation, etc.

https://www.youtube.com/watch?v=2iccTWJ2dmU

The key is to have a well-balanced meal every day with all of the necessary nutrients and components to a healthy diet.

Corsello, A., et al. (2020). Diet and nutrients in gastrointestinal chronic diseases. Nutrients,

12(9), 2699. https://pmc.ncbi.nlm.nih.gov/articles/PMC7551310/

Epic Assist. (n.d.). The gut-brain connection: Your complete guide to eating for mental well-

being. https://epicassist.org/the-gut-brain-connection-your-complete-guide-to-eating-for-mental-well-being/

Cleveland Clinic. (n.d.). Nutrition. https://my.clevelandclinic.org/health/articles/nutrition

Cleveland Clinic. (n.d.). Healthy carbs: What they are and why they matter.

https://health.clevelandclinic.org/healthy-carbs