Nutrition is about eating a healthy and balanced diet.
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What is nutrition, and why does it matter?
Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease.
Nutritionists use ideas from molecular biology, biochemistry, and genetics to understand how nutrients affect the human body.
Nutrition also focuses on how people can use dietary choices to reduce the risk of disease, what happens if a person has too much or too little of a nutrient, and how allergies work.
Nutrients provide nourishment.
Proteins, carbohydrates, fat, vitamins, minerals, fiber, and water are all nutrients.
If people do not have the right balance of nutrients in their diet, their risk of developing certain health conditions increases.
This article will explain the different nutrients a person needs and why. It will also look at the role of the dietitian and the nutritionist.
Consuming the right balance of nutrients can help maintain a healthful lifestyle.
Macronutrients are nutrients that people need in relatively large quantities.
Carbohydrates
Sugar, starch, and fiber are types of carbohydrates.
Sugars are simple carbs.
The body quickly breaks down and absorbs sugars and processed starch.
They can provide rapid energy, but they do not leave a person feeling full.
They can also cause a spike in blood sugar levels.
Frequent sugar spikes increase the risk of type 2 diabetes and its
complications.
Fiber is also a carbohydrate.
The body breaks down some types of fiber and uses them for energ; others are metabolized by gut bacteria, while other types pass through the body.
Fiber and unprocessed starch are complex carbs. It takes the body some time to break down and absorb complex carbs.
After eating fiber, a person will feel full for longer.
Fiber may also reduce the risk of diabetes, cardiovascular disease, and colorectal cancer. Complex carbs are a more healthful choice than sugars and refined
carbs.
Some of these are essentialTrusted Source, which means people need to obtain them from
food. The body can make the others.
Some foods provide complete protein, which means they contain all the essential amino acids the body needs. Other foods contain various combinations of amino acids.
Most plant-based foods do not contain complete protein, so a person who follows a vegan diet needs to eat a range of foods throughout the day that provides the essential amino acids.
Too little can lead to hyponatremia. Symptoms include lethargy, confusion, and fatigue. Learn more here.
Too much can lead to high blood pressure, which increases the risk of cardiovascular disease and stroke.
Table salt, which is made up of sodium and chloride, is a popular condiment.
However, most people consume too much sodium, as it already occurs naturally in most foods.
Experts urge people not to add table salt to their diet.
Current guidelines recommend consuming no more than 2,300 mg of sodium a day, or around one teaspoon.
This recommendation includes both naturally-occurring sources, as well as salt a person adds to their food. People with high blood pressure or kidney disease should eat less.
Too little phosphorus can lead to bone diseases, affect appetite, muscle strength, and coordination.
It can also result in anemia, a higher risk of infection, burning or prickling
sensations in the skin, and confusion.
Too much in the diet is unlikely to cause health problems though toxicity is possible from supplements, medications, and phosphorus metabolism problems.
Adults should aim to consume around 700 mgTrusted Source of phosphorus each
day.
Good sources include dairy products, salmon, lentils, and cashews.
Iron is crucial for the formationTrusted Source of red blood cells, which carry
oxygen to all parts of the body. It also plays a role in forming connective tissue and creating hormones.
Too little can result in anemia, including digestive issues, weakness, and difficulty thinking. Learn more here about iron
deficiency.
Too much can lead to digestive problems, and very high levels can be fatal.
Good sources include fortified cereals, beef liver, lentils, spinach, and tofu.
Adults need 8 mgTrusted Source of iron a day, but females need 18 mg during
their reproductive years.
Too little copper can lead to tiredness, patches of light skin, high cholesterol, and connective tissue disorders. This is rare.
Too much copper can result in liver damage, abdominal pain, nausea, and diarrhea. Too much copper also reduces the absorption of zinc.
Good sources include beef liver, oysters, potatoes, mushrooms, sesame seeds, and sunflower seeds. Adults need 900 microgramsTrusted Source (mcg) of copper each day.
No adverse effects but it may interact with blood thinners and other drugs
Leafy, green vegetables, soybeans, edamame, okra, natto
Multivitamins are available for purchase in stores or online, but people should speak to their doctor before taking any supplements, to check that they are suitable for them to use.
Antioxidants
Some nutrients also act as antioxidants.
These may be vitamins, minerals, proteins, or other types of molecules.
They help the body remove toxic substances known as free radicals, or reactive oxygen species.
If too many of these substances remain in the body, cell damage and disease can result.