Basic concepts of nutrition and its importance for healthNutrition is the study and science of how food affects our health and body. The topic of nutrition revolves around concepts of nutritious foods, food diversity, food safety, and nutrition security.
Nutritious foods are high in nutrients, vitamins, and minerals. Vegetables are an example of a nutrient-dense food. Most vegetables contain potassium, carbohydrates, dietary fiber, zinc, magnesium, vitamin A, vitamin C, and many others. High consumption of vegetables also has health benefits, such as reducing the risk of cardiovascular conditions and stroke, lowering blood pressure, and lowering the risk of digestive complications. Some other nutritious foods are fruits, whole grains, lean meats, legumes, nuts, seeds, and dairy. Like vegetables, fruits are nutrient-dense and share many of the same nutrients. However, they contain higher levels of sugar: fructose and glucose. Fructose from fruit does not raise blood sugar and is generally safe to consume, but it becomes problematic when consumed in high amounts. Glucose increases blood sugar and needs insulin the pancreas produces to metabolize it. On the other hand, whole grains like barley, brown or wild rice, millet, and quinoa contain carbohydrates, fiber, vitamin B, antioxidants, zinc, and magnesium.
Whole grain products help maintain cholesterol levels and reduce the risk of heart disease, and blood pressure. Lean meats contain protein used for building muscles. Lean meat has omega-3 fatty acids and vitamin B12. The vitamins, proteins, and fatty acids help with immunity against disease and support heart health. In addition to lean meats, legumes, nuts, and seeds also have protein and fiber; these foods are commonly found in vegetarian diets. Finally, dairy supports bone health because of calcium. In addition, the probiotics found in fermented dairy products are good for the gut; dairy can also supplement protein.
Food diversity is the diversification of food and the diet of an individual. Varied diets help prevent chronic illnesses (cardiovascular diseases, diabetes, and cancer), nutrition deficiencies, and obesity that are caused by eating highly processed foods. A varied diet helps with nutrient intake of different nutrients, minerals, and vitamins. A varied diet includes vegetables, fruits, whole grains, lean meat, dairy, nuts, seeds, and legumes.
Handling, storing, or preparing food with care ensures that it is safe for consumption and allows the food to remain nutritious. Some ways to ensure food safety are to keep the food clean, separate the cooked and raw foods, cook thoroughly, keep food at temperatures to prevent spoilage, and use clean water to wash food or produce.
According to the USDA, “Nutrition security means consistent access, availability, and affordability of foods and beverages that promote well-being, prevent disease, and, if needed, treat disease…” As food prices increase by 2.9% because of labor shortages or inflation, the availability of some nutritious foods may be unattainable. However, growing food and establishing food pantries can promote nutrition security.
Essential nutrients and their functions in the body
Proteins are made of amino acids. The body uses amino acids to build or repair muscles and tissues, make hormones, and create enzymes. Protein is used to transport and store nutrients and serve as an energy source; it also carries oxygen throughout the body. Furthermore, it maintains fluid and pH balance to strengthen the immune system.
Vitamins and minerals help heal wounds, fight off infections, strengthen bones, and regulate hormones. However, if consumed in high amounts, they could be toxic. In addition, they have other health benefits. Vitamin C and zinc are vital for producing collagen, which improves skin health and joints. Vitamins are also essential for cell function and development. Minerals like calcium are used for bones and teeth, and iron makes hemoglobin in red blood cells.
Carbohydrates are an energy source, but they can store energy, too. They control blood glucose and insulin metabolism. Carbohydrates also help with digestive health because of the soluble or insoluble fiber. Finally, they protect muscles by minimizing muscle breakdown.
Healthy fats are unsaturated fats. They are crucial for boosting blood cholesterol levels, providing energy, reducing inflammation, and stabilizing heartbeats. They also lower the risk of heart disease.
Healthy eating plate (proportion of each type of food)
Fruits & vegetables: ½ of the plate (50%)
Grains: ¼ of the plate (25%)
Protein: ¼ of the plate (25%)
Dairy: 2 to 3 cups of dairy products
Check Your Understanding
Questions:
What are some essential nutrients?
How will you create your own healthy eating plate?
Which vitamin helps with the production of collagen?
