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Nutrition Know-How

Sep 29, 2011 | By Ken Chisholm
Nutrition Know-How
Photo Credit fruit and vegetables image by photo25th from Fotolia.com

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What you eat has short- and long-term effects on your health. To look and feel your best, you have to eat adequate amounts of the proper foods. You are not alone if you don't always choose the foods that are best for you. Familiarizing yourself with some basic nutrition know-how may help you make more healthful choices.
WHY NUTRITION MATTERS
Your body uses nutrients to build your body structures and fuel their functions. Each nutrient has specific jobs; no nutrient can completely "cover" for any of the others. There are six major types of nutrients: proteins, carbohydrates, fats, vitamins, minerals and water. In simple terms, nutrients are the chemicals your body gets from digested food.
Because you need many different nutrients to stay healthy, you have to eat a wide variety of foods to get adequate amounts of all of them. If you stick to a few favorite foods, you'll run short of the nutrients you need to stay well. A lot of tasty, high-calorie foods don't have much nutritional value. These foods are referred to as "junk food" or empty calories, because they provide few nutrients.
VITAMINS
Vitamins help your body convert food into energy. The thirteen essential vitamins -- A, C, D, E, K, B-6, B-12, thiamine, riboflavin, niacin, pantothenic acid, biotin and folate -- are grouped based on whether they are fat- or water-soluble. Your body stores fat-soluble vitamins, which includes vitamins A, D, E and K. The water-soluble vitamins, including the B-complex vitamins and vitamin C, are not stored, with the exception of vitamin B-12.
Vitamin A promotes bone growth and healthy skin, hair and eyes. Vitamin C strengthens blood vessels, helps the immune system and aids in wound healing. Vitamin D helps your body absorb calcium for strong bones and teeth. Vitamin E protects your body from chemical damage. Vitamin K enables your liver to produce proteins that control bleeding.
Thiamine supports your nervous system and aids in the conversion of sugars into energy. Riboflavin helps your body metabolize carbohydrates, proteins and fats into energy. Niacin works with riboflavin to convert proteins into energy. Folate is needed to produce genetic material, which is particularly important during pregnancy.
MINERALS
Minerals support a variety of body functions. For example, calcium aids in bone development and supports muscle function. Your body uses iron to produce red blood cells, which transport oxygen. Other important minerals you need from your diet include phosphorus, magnesium, potassium, zinc, copper and selenium. Fruit, vegetables and dairy products are typically good sources of minerals.

PROTEINS
Approximately 1/5 of your body weight is protein. Hair and fingernails consist of protein called keratin. Collagen is the protein that strengthens your skin, blood vessels, bones and teeth. Your muscles contain proteins called myosin and actin, which enable movement. Proteins help your body build new cells and repair damaged tissues. Because your body has no means to store protein, you must consume enough in your diet to keep your vital processes functioning.
During digestion, large molecules of protein are broken down into simpler units called amino acids. The body requires 22 different amino acids to make various types of human proteins. Your body can produce all but nine of these amino acids. The nine that cannot be produced must be supplied by your diet. A food that contains all of the essential amino acids is called a complete protein. Examples of foods that contain high levels of protein include meat, fish, lentils, nuts, dairy products and beans.
CARBOHYDRATES
Most of your energy comes from carbohydrates. Carbohydrates are divided into simple and complex forms. Sugars are simple carbohydrates and starches are complex. Complex carbohydrates are broken down into sugars in your digestive system. Examples of foods rich in complex carbohydrates include potatoes, pasta, bread, rice, lentils and cereals. Simple sugars are found in candy, fruit, fruit juices and other foods that contain table sugar.
FATS
While too much fat is bad for your health, you need some to survive. Limiting your fat intake may reduce your risk of developing heart disease or cancer. Not overindulging in fats also helps you maintain a healthy body weight. There are three main types of dietary fats: saturated fats, unsaturated fats and cholesterol. Saturated fats tend to raise your blood cholesterol level, which may contribute to the development of heart disease. Saturated fats are usually solid at room temperature. Butter, cheese, whole milk and meats typically contain high levels of saturated fat. Unsaturated fats, which include monounsaturated and polyunsaturated fats, are more healthful. Monounsaturated fats are commonly found in nuts; polyunsaturated fats are found in vegetable oils. If you are trying to reduce the fat content in your diet, try broiling or baking foods instead of frying; substitute skim milk for whole milk; use low-fat or fat-free salad dressing; and cut down on red meats.
FIBER
Technically speaking, fiber has no nutritional value. However, fiber has an important role in protecting you from certain diseases, such as heart disease, and certain cancers and bowel conditions. Fiber can also help you stay lean; people who eat a lot of fiber are less likely to be overweight. Fiber is present in all plant foods but is not found in foods obtained from animals. Fruit, vegetables, nuts, whole-grain breads, cereals, brown rice, corn kernels and beans contain high levels of fiber.
WATER
Your body is approximately 2/3 water. You need to maintain water balance to remain healthy, which is why many doctors recommend that you drink at least eight glasses of water daily. Water keeps your organs hydrated, helps flush toxins from your body and aids in body temperature regulation. It also serves as the medium in which other nutrients are transported throughout the body. Only oxygen is more important to sustaining human life than water. So drink a tall glass of water and stay healthy.

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Article reviewed by Jason Belasco Last updated on: Sep 29, 2011

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