Nutrition is the process of extracting energy from food sources, while simultaneously supporting body wellness and managing disease.
Proteins, fats, carbohydrates (such as sugars and dietary fibre), vitamins and minerals make up the main nutrients. These are known as macronutrients and micronutrients respectively.
Diet is necessary to obtain essential nutrients that your body cannot produce on its own, including minerals like calcium for strong bones and teeth, magnesium to balance digestive acidity and phosphorus to support energy processing and pH regulation in cells.
Carbohydrates
Carbohydrates provide energy to our bodies through glucose (blood sugar). Any excess glucose is then stored as glycogen or fat reserves in our bodies.
Foods containing carbohydrates include grains, vegetables, fruit and dairy products as well as processed items such as sweet beverages, cookies and candy.
Carbs can be broken down into three main categories: starches, sugars and fiber. Food labels list both simple and complex carbs on food labels – to find a balance of all three forms you should aim to eat all three types. Too much simple carbs may contribute to weight gain while too few complex ones increase risk factors such as heart disease, diabetes or high cholesterol – therefore opting for whole grains, beans and peas and fruits instead as healthy sources of healthy carbohydrates is recommended.
Calcium
Most people associate calcium with healthy bones and teeth, and it does play an essential role in this regard. Calcium also relaxes blood vessels to allow more effective flow through them and nerves to transmit signals through them – approximately 99.999% of calcium is stored within bones and teeth while the remainder can be found throughout blood and tissue.
Calcium is necessary at all ages for strong bones, but young children, adolescents and older adults in particular should make sure their diets provide enough calcium. Calcium-fortified foods and supplements may be an alternative way of meeting this dietary need.
A cup of milk, 200 g of yoghurt or serving of calcium-fortified soy or rice drink contains about 300 mg of calcium; before taking any calcium supplements it is wise to consult your physician first.
Iron
Iron is essential in providing red blood cells with oxygen throughout the body and maintaining proper immune function, but too little iron can lead to fatigue and lack of energy, leading to feelings of exhaustion and leading to the compulsion to consume non-food items (pica).
Iron is found naturally in many foods and supplements alike; some products even add it as food fortification measures or as dietary supplements. Iron plays an essential role in hemoglobin’s ability to transport oxygen through blood vessels; myoglobin stores and transports oxygen in muscles; as well as in some enzymes involved in metabolism and iron absorption.
Iron is commonly found in supplements and can often be listed on product labels as either an element or chemical compound, creating confusion. To gain more clarity, consult your physician regarding an elemental iron amount as this would provide more meaningful data.
Potassium
Potassium, commonly referred to as an electrolyte, plays an essential role in maintaining normal fluid levels inside and outside cells as well as supporting muscle contraction, nerve transmission and heartbeat.
Researchers have linked it with lower blood pressure, and some randomized trials suggest it may reduce stroke risks; however, further investigation must take place.
Fruits, vegetables, beans and dairy foods are great sources of potassium. Salt substitutes also contain this mineral; however, before taking potassium supplements alone you should consult with your healthcare provider as these may increase blood pressure or interact with certain medications. Eating foods rich in potassium is one of the easiest and best ways to enhance health – and prevent nutrient deficiency which leads to osteoporosis.
Water
Water is essential in all the chemical reactions in our bodies, pulling in electrons and creating bonds with other molecules through its polarity.
Water is the universal solvent that dissolves many different substances and nutrients, from DNA and proteins to environmental pollutants and more. Water also plays an essential role in chemical reactions that break down these larger molecules so cells can repurpose or dispose of them safely.
Although humans can survive up to one month without food, only days could pass without water intake. Water is the cornerstone of life; therefore its requirements depend on factors like metabolism, body size, environmental conditions and activity level.
