Nutrition and Your Health

Your body needs to be fueled in order to produce energy. Cells obtain energy from food through cellular respiration. Oxygen and glucose are converted into water and carbon dioxide, and adenosine triphosphate (ATP) is energy that is released during the process. Cells then use ATP for energy to fuel the body. The glucose needed for this process comes from either carbohydrates (through the process of glycolysis) or the body can make glucose from protein or fat (through gluconeogenesis). These three fuel sources (carbohydrates, protein, and fat) are called macronutrients, and each of these can be further categorized: 

Carbohydrates: Carbohydrates are the body's primary source of energy. In addition to providing energy, carbohydrates also play a role in supporting brain function, fueling intense physical activity, and aiding in digestion and nutrient absorption.

• Simple carbohydrates are simply sugar (found in fruits, milk, table sugar, candy, soft drinks, etc.) 
• Complex carbohydrates include fiber (an indigestible complex carb, found in beans, broccoli, berries, brown rice, oats, whole wheat bread) and starch (such as potatoes, pasta, cereals, and white flour. 

*Note that these categories are not mutually exclusive. For example, potatoes also contain fiber, and fruits contain fiber as well as sugar. 

Protein: Proteins are essential for building and repairing tissues, synthesizing enzymes and hormones, supporting immune function, and maintaining fluid balance. Proteins are made up from amino acids (20 total). Some amino acids can be made by the body, but nine of them cannot. These nine amino acids are called essential amino acids. They include: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. 

• Complete proteins are proteins that contain all of the essential amino acids. This includes fish, poultry, beef, eggs, cheese, yogurt, pork, and soy in the right ratio. 
• Incomplete proteins do not contain all of the essential amino acids. Some examples include beans, nuts, seeds, legumes, whole grains, rice, vegetables.  

Fat: Fats are another important source of energy and play various roles in the body, including providing insulation and protection for organs, supporting cell membrane structure, and aiding in the absorption of fat-soluble vitamins. Fats are also involved in hormone production and help regulate inflammation and blood clotting.

• Saturated fats are solid at room temperature and include butter, palm oil, and red meat. 
• Trans fats are found in shortening, margarine, and highly processed foods. 
• Unsaturated fats are often deemed "healthy fats" and include monounsaturated fats (fat molecules that have one unsaturated carbon bond in the molecule) and polyunsaturated fats. Sources of healthy fats include avocados, fish, nuts, and olive oil. 

Micronutrients are essential nutrients required by the body in small amounts and include vitamins and minerals. 

Vitamins: These are organic compounds that are essential for various metabolic processes and overall health. There are two main types of vitamins:

• Fat-soluble vitamins: These include vitamins A, D, E, and K, which dissolve in fat and are stored in the body's fatty tissues. They are absorbed along with fats in the diet and are essential for vision, bone health, and immune function.
• Water-soluble vitamins: These include the B-complex vitamins (such as B1, B2, B3, B5, B6, B7, B9, and B12) and vitamin C. They dissolve in water and are not stored in the body, so they need to be replenished regularly through the diet. Water-soluble vitamins play vital roles in energy metabolism, immune function, nerve function, and the production of red blood cells.

Minerals: These are inorganic elements that play various critical roles in the body's processes. Minerals can be divided into two categories:

• Macrominerals: These are required in larger amounts and include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. They are essential for bone health, muscle function, fluid balance, nerve transmission, and other physiological processes.
• Microminerals (trace minerals): These are needed in smaller amounts but are still essential for health. Examples include iron, zinc, copper, selenium, iodine, manganese, chromium, molybdenum, and fluoride. Trace minerals are involved in enzyme function, hormone synthesis, immune function, and antioxidant defense.

Both macro and micronutrients are crucial for maintaining overall health, and deficiencies can lead to various health problems. Eating a balanced diet that includes a variety of nutrient-dense foods is essential to ensure an adequate intake of nutrients. Dietary supplements can also help ensure adequate consumption of micronutrients.