Nutrition 101 from a Scientific Point of View in Simple Words
My perspectives on using food for health and well-being as a retired health scientist
Nutrition involves the intricate process by which living organisms secure and utilize substances essential for their growth, maintenance, and repair. It’s essentially the study of nutrients — those vital molecules that the body relies on.
Breaking it down, we have macronutrients like carbohydrates, proteins, and fats, each playing a distinct role. Carbs are our go-to energy source, proteins are the builders and repairers, and fats provide concentrated energy and contribute to cell structure.
Micronutrients, namely vitamins and minerals, are our unsung heroes, ensuring various bodily functions run smoothly.
Now, let’s clarify some terms.
Digestion is the breakdown of food into smaller, absorbable components, orchestrated by organs like the stomach, liver, and intestines. Absorption, the next stop, involves the uptake of nutrients into the bloodstream for transportation to different corners of the body.
Metabolism is a cellular maestro, managing chemical processes to keep the show on the road. It converts nutrients into either energy or building blocks for growth and repair.
Last but not least, ‘diet’ refers to the total sum of food consumed — the type, quantity, and combinations that our taste buds encounter regularly.
However, as a scientist, I am not keen on the concept of diet, but I rather focus on nutritional biochemistry like Dr Mehmet Yildiz, who articulated the reasons for us.
Let’s simplify the nutrition landscape:
I studied nutrition in scientific settings, but I won’t go into such details as they might overwhelm most readers.
Different types of foods fall into various categories, like fruits, veggies, grains, proteins, and dairy. These form the building blocks of our meals.
Meal patterns involve how we organize our eating deciding when to have meals and snacks.
Caloric content is the total energy we get from our diet, measured in calories or joules. A balanced diet is an essential part of eating — it includes a bit of everything in the right proportions, ensuring we get various nutrients.
Now, enter the food tribes!
There’s vegetarian, saying no to meat; vegan, bidding farewell to all animal products; carnivore, embracing the meaty life; and ketogenic, going high-fat and low-carb. Don’t forget gluten-free, waving goodbye to gluten-containing foods.
For specific health needs, we have therapeutic diets. Think diabetic diets or heart-healthy diets — tailored nutrition by dieticians and nutritionists to manage or prevent health conditions.
Why care about all this?
Because a balanced diet is our ticket to overall health and well-being, it helps us prevent health issues, maintains a healthy weight, and even fuels athletes for top-notch performance. So, eat smart and live well.
In summary, nutrition is the science that explores how the body uses nutrients, while diet is the actual food consumed. A well-balanced diet is essential for maintaining health and preventing diseases.
Here’s why customizing our diet matters.
First of all, we are all different. We have different metabolisms and tastes. Customized nutrition is crucial for health and well-being due to its tailored approach that considers individual needs and promotes overall wellness. I enjoyed this story from Dr Mehmet Yildiz, who is an advocate of personalized eating regimens.
1 — Individual Variability
Each person’s body is unique, with distinct metabolic rates, nutritional requirements, and genetic factors. Customized nutrition recognizes and caters to these individual variabilities, ensuring optimal nutrient intake. Some people thrive on a high-protein diet, high fat or high-carb diets; others might do better with a balanced mix of macro-nutrients.
2 — Targeted Nutrient Delivery
Customized plans address specific health goals, such as weight management or muscle gain, delivering nutrients where they are needed. This targeted approach enhances the effectiveness of nutritional interventions. A person aiming for muscle development might require a higher protein intake, whereas someone focusing on heart health may need a diet rich in omega-3 fatty acids.
3 — Genetic Influences
Genetics plays a role in how our bodies process certain nutrients and respond to different diets. Tailoring nutrition based on genetic factors can optimize health outcomes. Some people may be genetically predisposed to lactose intolerance, influencing their dairy consumption. There’s a fascinating field known as nutrigenomics.
Nutrigenomics is a scientific discipline exploring the intricate relationship between an individual’s diet and genetic makeup. It explores how specific nutrients and dietary patterns influence gene expression, metabolism, and overall health.
By understanding these interactions, researchers aim to tailor personalized dietary recommendations based on a person’s genetic profile, promoting optimized well-being and disease prevention.
4 — Prevention of Deficiencies
Customized plans consider specific nutrient deficiencies or intolerances. This helps prevent health issues associated with inadequate intake or poor absorption of essential nutrients. Individuals with iron deficiency might need a diet rich in iron or supplementation.
5 — Lifestyle Alignment
Customization incorporates lifestyle factors like activity levels, work patterns, and cultural preferences. It ensures practicality and sustainability, promoting long-term adherence to healthy eating habits.A person with a busy schedule might benefit from convenient, nutrient-dense snacks.
6 — Psychological and Emotional Well-being
Personalized nutrition recognizes the psychological aspects of eating, addressing emotional connections to food. It fosters a positive relationship with food, reducing stress around dietary choices. Customized plans may include foods that bring comfort or joy to individuals, promoting a holistic sense of well-being.
In conclusion, customized nutrition, tailored to individual needs, embraces the complexity of human biology and lifestyle, offering a sustainable path to health and well-being.
I wrote this story to support our new publication ILLUMINATION’s Nutrition wearing my science hat in simple words.
I also read a funny story by my editor friend Aiden (Illumination Gaming) who wrote about this new publication. You may love this witty and humorous piece from Aiden’s juicy pen.
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