“Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease.”
Good nutrition is the foundation of good health.
Everyone needs the four basic nutrients – water, carbohydrates, proteins, and fats – as well as vitamins, minerals, and other micro-nutrients.
To be able to chose the proper foods, and to better understand why those foods should be supported with supplements, you need to have a clear idea of the components of your diet.
The Four Basic Nutrients :
Water
The human body is two-thirds water. Water is an essential nutrient that is involved in every function of the body. It helps transport nutrients and waste products in and out of cells. It is necessary for all digestive, absorptive,circulatory, and excretory functions as well as for the utilization of water soluble vitamins.
Water helps maintain normal body temperature, therefore replacing water that is eliminated though sweat and elimination is very important. A drop in the body’s water content causes a decline in blood volume. Not consuming enough water to replace what was lost results in dehydration.
Quality water is beneficial for all disorders known to humankind. Bowel and bladder problems as well as headaches can be reduced by drinking water. Consuming plenty of water can slow the aging process, and can prevent or improve arthritis, kidney stones, constipation,obesity, cataracts,diabetes,and many other diseases.
When it comes to choosing your water source there are many options to consider, tap water, bottled water, mineral water, sparkling water, natural spring water, steam distilled water, deionized or demineralized water. Chose wisely as all have their cons and pros that overall will effect your health.
Without adequate water, we would poison ourselves with our own metabolic wastes.
Carbohydrates
Carbohydrates supply the body with the energy it needs to function. They are most found in plants foods, such as fruits, vegetables, peas, grains and beans. Milk and milk products are the only foods derived from animals that contain carbohydrates.
The main source of blood glucose are carbohydrates, which is a major fuel for all of the body’s cells and the only source for energy for the brain and red blood cells. When choosing carbohydrate rich foods for your diet, chose unrefined foods such as fruits, vegetable, peas, beans and whole grain products, instead of refined, processed foods such as soft drinks, desserts, candy and sugar.
A healthy diet should consist mainly of nutrient dense foods as opposed to eating large amounts of simple carbohydrates found in refined foods that over the years can lead to a number of disorders including obesity, diabetes and hypoglycemia ( low blood sugar ).
Fiber is a very important form of carbohydrate. Although most fiber is not digested it delivers several important health benefits. First, fiber retains water, resulting in softer stools that prevent constipation, it also reduces the risk of colon cancer by speeding the rate at which stool passes though our intestines. In addition, fiber binds with certain substances that normally would result in the production of cholesterol, and eliminates these substances from the body eventually helping lowering cholesterol levels.
Proteins
Protein is essential for growth and development. It provides the body with energy and is needed for the manufacture of hormones, antibodies, enzymes and tissues. It also helps maintain the proper acid-alkali balance in the body. When protein is consumed the body breaks it down into amino acids, the building block of all proteins.
Since protein is essential for life, other foods such as fruits and vegetables, which are alkaline-producing, need to be consumed to balance the body. Dietary proteins are considered to belong to two different groups, Complete Proteins, a group that contain ample amount of all the essential amino acids and are found in meat, fish, poultry, cheese, eggs and milk and Incomplete Proteins that contain only some of the essential amino acids are found in grains, legumes and leafy vegetables.
Amino acids also enable vitamins and minerals to perform their jobs properly. Many factors can contribute to deficiencies of essential amino acids, even if you eat a well-balanced diet that contains enough proteins. Impaired absorption, infection, trauma, stress, drug use can all effect the availability of essential amino acids in the body. Insufficient intake of vitamins and minerals, especially vitamin C, can interfere with the absorption of amino-acids in the lower part of the small intestines. Vitamin B6 is needed also for the transport of amino acids in the body.
The essential amino acids that must enter the body through diet are histidine, isoleucine, lysine, methionine, thereonine, tryptophan and valine. The nonessential amino acids , which can be manufactured in the body obtained from diet include alanine, arginine, asparagine, cystine, glutamic acid,glutamine, serine, taurine and tyrosine just to name a few. Deficiencies are when problems like allergies, autoimmune disorders, depression, neurological problems and indigestion arise.
It is possible to take supplements as this can be very beneficial for certain disorders. Vegetarians, especially vegans, would be wise to take a formula containing all of the essential amino acids to ensure that their protein requirements are met.
Fats
Although much attention has been focused on the need to reduce dietary fat, the body needs fat.
During infancy and childhood fat is necessary for normal brain development. Throughout life, it is essential to provide energy and support growth. Fat is, in fact, the most concentrated source of energy available to the body. However, after two years of age, the body requires only small amounts of fat and at adult age about one-third of your calories should come from fat.
Fats are composed of building blocks called fatty acids. There are three major categories of fatty acids – saturated, polyunsaturated and monounsaturated. Saturated fatty acids are found mostly in animal products, including dairy items such as whole milk, cream butter and cheese and fatty meats like beef, veal, lamb and pork. Polyunsaturated fatty acids are found in abundance in corn, soybean, safflower and sunflower oils. Monounsaturated fatty acids are in mostly vegetable nut oils such as olive, peanut and canola.
Although most foods, including some plant derived foods contain a combination of all three types of fatty acids, one of the types usually predominates.
One other element to consider is trans-fatty acids, it is thought to play a role in blood cholesterol levels and other factors that increase the risk of heart disease.These substances occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortenings.
If your goal is to lower blood cholesterol, polyunsaturated and monounsaturated fats are more desirable than saturated fats and trans-fatty acids. We all hear about the concept of “good” and “bad” fats. Good fats are polyunsaturated and include those listed above. Adding to the list is the omega-3 fats which don’t effect cholesterol levels, but may reduce the risk of heart disease by keeping the blood flow freely. Omega 3 fats can be found in fatty fish, nuts and seeds and plant oils.
A few quick guidelines for selecting and preparing foods :
- Avoid foods that contain additives and artificial ingredients
- Increase your consumption of raw produce
- Avoid overcooking your foods
- Use the proper cooking utensils
- Limit your use of salt
Keep in mind balance is the key in everything.
Eating a clean, organic, and plant-based diet can make a big difference in your overall wellness. Eating a healthier diet can lead to better energy levels, improved digestion, clearer skin, and boosted immunity!
Source: Prescription For Nutritional Healing – Fifth Edition – Phyllis A. Balch, CNC
