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Etymology:The word 'nutrition' first appeared in 1551, and it comes from the Latin word 'nutrire,' which means 'to nourish.'
A nutritional science is a process of studying Nutrition, nutrients to understand the role and impact of different foods in our body (physiological & metabolism) in terms of dosages, essentially, diseases and how they interact with each other and the environment.
It helps us to optimize our diet for our goal of fat loss, muscle gain, fitness, or performance.
It also helps to develop critical thinking and analytical skills to evaluate nutrition claims and evidence.
It helps us to explore the diverse aspects of nutrition, such as biochemistry, physiology, epidemiology, psychology, sociology, and public health.
NOTE:Nutrition science is a complex and dynamic field that requires constant learning and updating.
Chemicals inside the food which play an important role in the Growth and development of our body are called as Nutrients.
NOTE:
According to the Biochemistry, the human body is filled with chemicals, and even foods are loaded with chemicals. In fact, everything in the universe is made of chemicals. Some chemicals are beneficial for our health, while others are harmful or toxic depending on dosages.
These nutrients are divided into two categories:Macronutrients and Micronutrients and further it gets divided into 6 classes that are Protein, Fats. Carbohydrates, Water, Vitamins, and Minerals.PMID: 32119432
To maintain the physiological requirements of the body, it is essential to take a sufficient amount of micro and macronutrients.PMID: 32644650
Biochemistry is the study of the chemical processes that occur in living organisms, and how they affect their structure and function. Biochemistry helps us to understand the molecular basis of life, and how we can use this knowledge to improve our health and quality of life.
Etymology:Macro comes from the Greek word makros, which means “long or large”.
Macronutrients are nutrients that the body needs in large amounts. They are classified into three categories: carbohydrates, lipids, and proteins. They are considered sources of energy.PMID: 32119432
Macronutrients are carbon-based compounds that contain chemical energy. This chemical energy is converted into cellular energy, known as ATP, by a process called cellular respiration. ATP is utilized by the body to perform basic work and training.PMID: 31985968
Etymology:Micro, which means small.
Micronutrients are nutrients that the body needs in small amounts. They are classified into essential minerals and vitamins.PMID: 36854844
Micronutrients are not sources of energy (calories) for the body like macronutrients.
They play a role as cofactors or parts of enzymes (i.e., coenzymes) that help chemical reactions in the body. They are involved in all aspects of body functions, from producing energy, to digesting nutrients, to building macromolecules.PMID: 16376462
There are 13 essential vitamins and 16 essential minerals.
The 13 vitamins are 9 water-soluble and 4 fat-soluble vitamins. They cannot be synthesized in humans, either at all or may be in insufficient amounts.
The water-soluble vitamins are vitamin C and all the B vitamins.
The fat-soluble vitamins are A, D, E, and K.PMID: 33549284
Vitamins are required to perform many functions in the body, such as helping in energy production, making red blood cells, combining bone tissue, and supporting normal vision, nervous system function, and immune system function. Vitamin deficiencies can cause severe health problems and even death.PMID: 31963141
Minerals can be classified as macro minerals or microminerals.
Macro minerals are required in amounts greater than 100 mg per day, Eg: calcium, phosphorous, magnesium, sodium, potassium, and chloride. Sodium, potassium, and chloride are also electrolytes.
Microminerals are those nutrients required in amounts less than 100 mg per day Eg: iron, copper, zinc, selenium, and iodine.PMID: 32119432
Many minerals are essential for enzyme function, and they are also needed to maintain fluid balance, build bone tissue, synthesize hormones, transport nerve impulses, contract and relax muscles, and protect against harmful free radicals in the body.
Water is required in large amounts, it is essentially such as regulating temperature, transporting nutrients and oxygen, lubricating joints, and eliminating waste.
Water helps us use the energy that we get from food, but it does not provide energy by itself, PMID: 32119432 because it does not contain any calories. It has zero calories, which are the units of energy that our bodies use. Therefore, it does not contribute to daily energy consumption or provide fuel for our activities.
Furthermore, it is not a macronutrient nor a source of building blocks for cells. Because it does not contain carbon.
Water, in its pure form, is a stable molecule; therefore it is not a source of chemical or mechanical energy because it does not undergo any chemical or physical changes that release or absorb energy. Water can only undergo chemical changes when it reacts with certain metals, acids, or bases, these reactions require external energy sources. Therefore, water is not a source of chemical energy, but a medium or product of chemical reactions.
Water, in its natural state, is not a source of mechanical energy because it does not have any inherent motion or position that can be used to do work. Water can only get mechanical energy when it is acted on by external forces, such as gravity, pressure, or wind. Therefore, water is not a source of mechanical energy, but rather a carrier or a converter of mechanical energy.
Water is vital for many biological and industrial processes, but it is not a fuel or a power source by itself.
It is Important to clear the concept of Relationship between nutrients and energy and energy itself. Nutrition provides us with chemical energy from food, which can be converted into mechanical energy for movement, thermal energy for heat, and electrical energy for nerve signals. Training uses mechanical energy to perform work.
Foods may also contain various non-nutrients (non-caloric) chemicals .PMID: 31200299
There are certain chemicals in nutrients called Antioxidants, which are not nutrients (found in many plant foods) but are beneficial to the body, whereas others such as natural toxins (common in some plant foods) are potentially harmful.PMID: 32987890
Essential Nutrients: Nutrients which are necessary and can't be produced by the human body and has to depend on dietary food. For example, Certain Amino Acids (Protein), Fats like Omega-3 & 6,Vitamin and minerals.
Non-Essential Nutrients:Nutrients which can be produced by the human body.
Conditionally Essential Nutrients: Under certain circumstances, such as illness, stress, or aging, some Nutrients become essential. For example, some amino acids (protein).
A 2017 Review, 1988 Study Without the mechanical stimulus of training puts you at higher risk of losing lean body mass.PMID: 28630601 PMID: 3337037
Harsher cooking methods increase the formation of advanced glycation endproducts (AGEs) that aggravate insulin resistance.
The study showed that consuming an AGE-restricted diet (boil, poach, stew, or steam rather than fry, bake, or grill) for one year led to significant reductions in insulin resistance and numerous markers of inflammation and oxidative stress.
It remains unknown how these benefits translate into actual reductions.
A 2015 RCT study showed that both blood sugar and insulin levels were lower after meals that started with protein and veggies before carbs, compared to eating carbs first.
A 2017 Systematic Review And Meta-analysis Of Clinical Trials Study Showed Consuming one to two tablespoons (15-30 mL) of vinegar, both healthy and insulin resistant people observed a significant benefit with or shortly before a carbohydrate-containing meal. This lowers the overall glucose response by an average of 60% and lowers the overall insulin response by an average of 130% compared to the same meal without vinegar.PMID: 28292654
A 2000, 2003 Clinical Trial 8‐day,2004 Clinical Trial,2005 RCT Study found meals higher in protein produce a higher TEF compared with those lower in protein.PMID: 12499328 PMID: 10722778 PMID: 15064599 PMID: 16392707
A 2003 Clinical Trial Study found high-carb meals producing a greater Thermic effect when compared with high-fat meals.PMID: 12499328
A 2005 Clinical Trial, Study, Meals high in fiber may also increase the TEF.PMID: 16164885
A 1988 study showed Tomato soup is more satiating than the melon and cheese on crackers. Further studies are required to determine why these foods have different effects.PMID: 2268137
A 2007 RCT Study Showed Consuming soup significantly reduced test meal intake and total meal energy intake (preload + test meal) compared to having no soup.
When soup was consumed, subjects reduced meal energy intake by 20%.
Type of soup had no significant effect.PMID: 17574705
