Nutration

 

This A–Z guide provides a comprehensive overview of the essential components of human nutrition, ranging from the fundamental building blocks of life to the complex interactions between diet and chronic disease.

​The A to Z of Nutrition: A Comprehensive Guide

​A – Antioxidants & Vitamin A

• ​Antioxidants: These are molecules that fight free radicals in your body. Free radicals are compounds that can cause harm if their levels become too high, leading to oxidative stress linked to diabetes, heart disease, and cancer.
• ​Vitamin A: A fat-soluble nutrient essential for vision, immune function, and reproduction. It is found as retinol in animal products (liver, eggs) and beta-carotene in plants (carrots, sweet potatoes).

​B – B-Vitamins & Basal Metabolic Rate (BMR)

• ​B-Vitamins: A group of eight nutrients (B1, B2, B3, B5, B6, B7, B9, B12) that play critical roles in converting food into energy (metabolism) and creating red blood cells.
• ​BMR: The number of calories your body burns at rest to maintain basic life functions like breathing and cell production.

​C – Carbohydrates & Calcium

• ​Carbohydrates: The body’s primary energy source. They are categorized into Simple (sugars) and Complex (starches and fibers found in whole grains).
• ​Calcium: The most abundant mineral in the body, vital for bone health, muscle contraction, and nerve signaling.

​D – Vitamin D & Dietary Fiber

• ​Vitamin D: Often called the "sunshine vitamin," it is produced by the skin in response to sunlight. It is crucial for calcium absorption and bone remodeling.
• ​Dietary Fiber: A type of carbohydrate that the body cannot digest. It helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

​E – Electrolytes & Essential Amino Acids

• ​Electrolytes: Minerals (sodium, potassium, chloride, calcium, magnesium) that carry an electric charge. They are vital for hydration and maintaining blood pH.
• ​Essential Amino Acids: These are the nine amino acids (the building blocks of protein) that the body cannot produce on its own and must be obtained through food.

​F – Fats (Lipids) & Folate

• ​Fats: Concentrated energy sources. Unsaturated fats (found in olive oil and avocados) are heart-healthy, while Trans fats (found in processed snacks) should be avoided.
• ​Folate (B9): Crucial for DNA synthesis and cell division, particularly important during pregnancy to prevent neural tube defects.

​G – Glycemic Index (GI) & Gut Microbiome

• ​Glycemic Index: A rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when eaten on its own.
• ​Gut Microbiome: The trillions of bacteria living in your digestive tract. A healthy microbiome is linked to improved immunity, mental health, and weight management.

​H – Hydration & HDL Cholesterol

• ​Hydration: Water makes up about 60% of the human body and is necessary for every cellular function.
• ​HDL (High-Density Lipoprotein): Known as "good" cholesterol, it helps remove other forms of cholesterol from your bloodstream.

​I – Iron & Insulin

• ​Iron: A mineral used to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body.
• ​Insulin: A hormone produced by the pancreas that allows your body to use sugar (glucose) from carbohydrates for energy or to store glucose for future use.

​J – Joule & Junk Food

• ​Joule: A unit of energy. In nutrition, we often use Kilocalories (kcal), but the international standard unit is the Kilojoule (kJ). 1 \text{ kcal} \approx 4.184 \text{ kJ}.
• ​Junk Food: Foods that are high in calories but low in nutritional value (empty calories), typically high in added sugars, salt, and unhealthy fats.

​K – Vitamin K & Ketosis

• ​Vitamin K: Essential for blood clotting and bone metabolism. It is found in abundance in leafy greens like kale and spinach.
• ​Ketosis: A metabolic state where the body burns fat for fuel instead of carbohydrates, often achieved through a very low-carb diet.

​L – LDL Cholesterol & Lycopene

• ​LDL (Low-Density Lipoprotein): Often called "bad" cholesterol. High levels can lead to a buildup of plaque in your arteries.
• ​Lycopene: A powerful antioxidant found in red fruits and vegetables, such as tomatoes and watermelons, known for heart health and skin protection.

​M – Macronutrients & Magnesium

• ​Macronutrients: The nutrients we need in large quantities: Carbohydrates, Proteins, and Fats.
• ​Magnesium: Involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation.

​N – Niacin (B3) & Nutridense Foods

• ​Niacin: Helps the digestive system, skin, and nerves to function. It is also important for converting food to energy.
• ​Nutrient Density: A measure of how many nutrients a food contains relative to its calorie content. Vegetables are highly nutrient-dense; soda is not.

​O – Omega-3 Fatty Acids

• ​Omega-3s: Essential fats that the body cannot make. They are famous for reducing inflammation, lowering blood pressure, and supporting brain health. Found in fatty fish, flaxseeds, and walnuts.

​P – Protein & Probiotics

• ​Protein: Used to build and repair tissues. It is made up of amino acids and is a major component of muscles, skin, and organs.
• ​Probiotics: Live bacteria and yeasts that are good for your digestive system. Found in fermented foods like yogurt, kimchi, and sauerkraut.

​Q – Quercetin & Quality of Diet

• ​Quercetin: A plant pigment (flavonoid) found in onions, apples, and berries. It has antioxidant and anti-inflammatory effects.
• ​Diet Quality: Refers to the variety and balance of food groups consumed, emphasizing whole foods over ultra-processed options.

​R – Riboflavin (B2) & RDA

• ​Riboflavin: Works with other B vitamins to promote growth and red blood cell production.
• ​RDA (Recommended Dietary Allowance): The average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals.

​S – Sodium & Saturated Fat

• ​Sodium: An essential electrolyte, but excessive intake (mostly from processed salt) is a leading cause of high blood pressure and heart disease.
• ​Saturated Fat: Found primarily in animal products and tropical oils. Current guidelines suggest limiting these to less than 10% of daily calories.

​T – Trace Minerals & Trans Fats

• ​Trace Minerals: Essential minerals needed in very small amounts, such as iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.
• ​Trans Fats: Artificial fats created through hydrogenation; they are widely considered the unhealthiest type of fat.

​U – Ultra-processed Foods

• ​UPFs: Food products that contain many added ingredients such as sugar, salt, fat, and artificial colors or preservatives. High consumption is linked to obesity and metabolic syndrome.

​V – Vitamins (Water-soluble vs. Fat-soluble)

• ​Water-soluble (C and B-complex): Not stored in the body; excess is excreted in urine.
• ​Fat-soluble (A, D, E, K): Stored in the body's fatty tissue and liver for later use.

​W – Water & Whole Grains

• ​Water: The most essential "nutrient." It acts as a solvent, lubricant, and temperature regulator.
• ​Whole Grains: Grains that contain all three parts of the kernel (bran, germ, endosperm), providing more fiber and vitamins than refined grains.

​X – Xerophthalmia

• ​Xerophthalmia: A progressive eye disease caused by severe Vitamin A deficiency, which can lead to night blindness or total blindness if left untreated.

​Y – Yield (Energy)

• ​Energy Yield: The amount of energy released from macronutrients.
  • ​Carbohydrates: 4 kcal/g
  • ​Protein: 4 kcal/g
  • ​Fats: 9 kcal/g
  • ​Alcohol: 7 kcal/g

​Z – Zinc

• ​Zinc: A mineral that helps the immune system fight off invading bacteria and viruses. It is also important for wound healing and the senses of taste and smell.