Nutrition: A to V

This is by no means an all inclusive list, but here is a glossary of the basic building blocks to health.

 

 

There are 20 different amino acids – these make new proteins in the body; essential = not made by body, so it is essential to consume these in your diet.

Antioxidants help protect the body from free radicals, the unstable molecules that can damage cells and cause cancer.  These antioxidants include vitamins A, C, E and phytonutrients (lycopene, beta-carotene, lutein and selenium).

Carbohydrates are the main source of energy for cells and tissue.  Less processed foods provide a more even and sustained level of energy.

Carotenoids function as antioxidants.  See above.

Cholesterol is important for making some hormones and forming cell membranes.  LDL and HDL are lipoproteins which transports cholesterol through the body: LDL builds on arterial walls (“bad” cholesterol) and HDL moves excess cholesterol from the arteries to the liver for disposal (“good” cholesterol).

Fats: saturated fats are primarily found in animal products and increase the body’s production of LDL.  They have a higher melting point and are often solid at room temperature.  Unsaturated fats are found mostly in plant products and tend to lower the body’s LDL: Monounsaturated fats are found in olive oil and nuts and increase the production of HDL; polyunsaturated fats are found in walnuts, flaxseed and many types of cold water fish; they tend to reduce both LDL and HDL, reduce inflammation and support brain and cardiovascular health.

Fiber passes through the body without being absorbed; insoluble fiber does not dissolve in water; soluble fiber forms a gel in water and lowers cholesterol while slowing the body’s absorption of sugar.

Flavonoids promote antioxidant production.

Minerals are derived from inorganic substances found in the earth and water – plants absorb these minerals and animals absorb these from the plants.  Minerals support proper cell growth and overall health.  Some are needed in large amounts (like calcium) and others are needed in “trace” amounts (like chromium, iron, selenium and zinc).

Phytonutrients are plant compounds such as carotenoids, phytosterols and limonoids.  These promote health.

Proteins can be “complete” with all the essential amino acids (quinoa, meat and cheese) or “incomplete” with only some of them (grains, legumes, vegetables and fruits).  The body breaks protein down into its amino acids and uses them as the building materials for all its cells and energy.

Vitamins are compounds essential for normal growth and promote a healthy metabolism.  They can be fat soluble (vitamins A, D, E and K) or water soluble (Vitamin C and B-complex).  Fat soluble get stored in fat so they’re not needed every day; excess water soluble vitamins get carried out of the body so a fresh supply is needed daily.