Biology Health Nutrition

Nutrition Essentials

The Building Blocks of Nutrition Science

^{PHIL VON HEYDEBRECK}_Author

Anyone trying to improve how they eat by understanding nutrition science is bound to come across some potentially confusing terminology. Understanding the basic building blocks of nutrition and of the human body can help you navigate through the jargon and figure out how to improve your diet. This stream provides an overview of the main micronutrients — particularly the essential vitamins and minerals. It then takes a detailed look at the three main macronutrients — carbohydrates, protein, and fat.

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Macronutrients, vitamins and minerals are the building blocks of nutrition

Macronutrients and micronutrients have different functions in the body

Essential nutrients must be obtained from the diet

Macronutrients make up the bulk of the diet, providing the body with energy and raw materials

Vitamins are organic compounds derived from biological organisms like plants and animals

Fat-soluble vitamins are stored in the body, so toxicity is a risk if too much is taken

Water-soluble vitamins must be replenished regularly by the diet

Minerals are inorganic

Minerals are categorized based on the amount humans require per day

Fat is an essential part of the human diet

Dietary fat is not the same as body fat

Dietary fat is a macronutrient with important functions in our body

Dietary fats are composed primarily of triglycerides

Dietary fats are a mix of different triglycerides

Nutrition science has explored the differences between types of dietary fat

Fatty acids can be differentiated by their length, number of double bonds and saturation levels

The word "omega" in relation to fatty acids refers to the location of the double bonds

The ratio of omega-3 to omega-6 may influence inflammation

The distinction between saturated and unsaturated fat has been emphasized due to the fight against cardiovascular disease

Saturated fat was replaced by vegetable oils and carbohydrates, leading to negative side-effects

Protein builds a healthy body

The body needs protein for growth and maintenance

Protein is a source of essential amino acids

There is a recommended minimum for protein, but consuming more can be beneficial for some people

Some research has indicated that protein might accelerate aging

Carbohydrates are the body's most readily available energy source

Carbohydrates provide energy to the body from a wide variety of food sources

Types of carbohydrate can be differentiated by the complexity of their structure

Glucose is a monosaccharide and the primary source of energy for the body

Digestion of carbohydrates leads to increased blood sugar and an insulin response

Carbohydrates that are easily digested increase blood sugar leading to an insulin response

Starch and fiber are polysaccharides with a very different effect on blood glucose

The glycemic index is a tool to select carbohydrates and minimize blood glucose fluctuations

Fructose is not measured by the glycemic index

The Glycemic Load was created to overcome the serving size problem

Sugar consumption is increasing, despite indications that high-doses are toxic and addictive

Sugar developed from a fodder crop to a global commodity

Global sugar supply and consumption have skyrocketed

Fructose was once scarce but is now a large part of human diets

Unlike glucose, fructose must be metabolized in the liver

Too much sugar has a negative effect on health

Sugar has many negative effects on the body

Sugar can be toxic in high doses

Sugar stimulates the reward system much like other addictive substances

Criticism of sugar is not new

Regulation may be necessary to curb high sugar consumption

Sugar should be restricted to 10% of daily food intake