Nutrition

The updated USDA food pyramid, published in 2005, is a general nutrition guide for recommended food consumption.

Nutrition is the combination of elements consumed by a person that nourishes the body, enabling it to sustain in an efficient manner all of its functions. Nutritionists seek to further understand by objective scientific method the nutritional needs of people to attain health and avoid disease and artfully try to work with people's varied lifestyles, cultural heritages and taste to enable those needs to be met through enjoyable eating patterns. (Noakes and Clifton 2006)

Deficiencies, excesses and imbalances in diet can produce negative impacts on health, which may lead to diseases such as scurvy, obesity or osteoporosis, as well as psychological and behavioral problems. Moreover, excessive ingestion of elements that have no apparent role in health, (e.g. lead, mercury, PCBs, dioxins), may incur toxic and potentially lethal effects, depending on the dose. The science of nutrition attempts to understand how and why specific dietary aspects influence health.

Overview

Nutritional knowledge is applied in four broad areas. Firstly, the general population of nations as world governments and individuals are concerned with the general health and productivity capacity of people. Secondly, people in emergencies- whether they be from natural disasters or conflict zones, supporting refugees to survive or those in hospital who can not feed themselves. Thirdly, sections of the population that are challenging the boundaries of human limitation such as athletes and astronauts. Finally, the use of nutrients to counter the impact of genes, allergies or food intolerances to ensure people still have their nutritional needs fulfilled while their dietary choices are limited. Nutrition is one of the most important physiological components for the body's good health. Fresh water,air and exercise being the other components. Of course there are other contributing elements to a person's health including psychological,spiritual and social. The RDA,is the recommended daily intake of essential nutrients considered to be adequate to meet the nutritional needs of healthy people with moderate levels of activity. Although all persons have the need for the same nutrients, the amounts of the nutrients required by an individual are influenced by age, sex, body size, environment, level of activity and nutritional status. The nutritional status of a person can be assessed by evaluation of dietary intake, anthropometric measurement, health assessment and laboratory tests.

Nutrition science seeks to explain metabolic and physiological responses of the body to diet. With advances in molecular biology, biochemistry, and genetics, nutrition science is additionally developing into the study of integrative metabolism, which seeks to connect diet and health through the lens of biochemical processes. Nutritionists are seeking to know which chemical components of food supply energy,regulate body processes or promote the growth and repair of body tissue. (Hey College of Somatic Studies 1998)

The human body is made up of chemical compounds such as water, amino acids (proteins), fatty acids (lipids), nucleic acids (DNA/RNA), and carbohydrates (e.g. sugars and fiber). These compounds in turn consist of elements such as carbon, hydrogen, oxygen, nitrogen, and phosphorus, and may or may not contain minerals such as calcium, iron, or zinc. Minerals ubiquitously occur in the form of salts and electrolytes. All of these chemical compounds and elements occur in various forms and combinations (e.g. hormones/vitamins, phospholipids, hydroxyapatite), both in the human body and in organisms (e.g. plants, animals) that humans eat. All of the essential elements must be present and for some with certain genetic conditions where they lack a certain enzyme so other nutrients are not manufactured by the body they must be supplied in the diet as well. Adequate and properly proportioned nutrition gives a person more options in life, enabling them to have the resources they need to fulfill their daily activities.

The human body necessarily comprises the elements that it eats and absorbs into the bloodstream. The digestive system, except in the unborn fetus, participates in the first step which makes the different chemical compounds and elements in food available for the trillions of cells of the body. In the digestive process of an average adult, about seven litres of liquid, known as digestive juices, exit the internal body and enter the lumen of the digestive tract. The digestive juices help break chemical bonds between ingested compounds as well as modulate the conformation and/or energetic state of the compounds/elements. However, many compounds/elements are absorbed into the bloodstream unchanged, though the digestive process helps to release them from the matrix of the foods where they occur. Any unabsorbed matter is excreted in the feces. But only a minimal amount of digestive juice is eliminated by this process; the intestines reabsorb most of it; otherwise the body would rapidly dehydrate; (hence the devastating effects of persistent diarrhea).

Study in this field must take carefully into account the state of the body before ingestion and after digestion as well as the chemical composition of the food and the waste. Comparing the waste to the food can determine the specific types of compounds and elements absorbed by the body. The effect that the absorbed matter has on the body can be determined by finding the difference between the pre-ingestion state and the post-digestion state. The effect may only be discernible after an extended period of time in which all food and ingestion must be exactly regulated and all waste must be analyzed. The number of variables (e.g. 'confounding factors') involved in this type of experimentation is very high. This makes scientifically valid nutritional study very time-consuming and expensive, and explains why a proper science of human nutrition is rather new.

In general, eating a variety of fresh, whole (unprocessed) plant foods has proven hormonally and metabolically favourable compared to eating a monotonous diet based on processed foods. In particular, consumption of whole plant foods slows digestion and provides higher amounts and a more favourable balance of essential and vital nutrients per unit of energy; resulting in better management of cell growth, maintenance, and mitosis (cell division) as well as regulation of blood glucose and appetite. A generally more regular eating pattern (e.g. eating medium-sized meals every 3 to 4 hours) has also proven more hormonally and metabolically favourable than infrequent, haphazard food intake.(WHO 2005)

History

Antiquity through Enlightenment

• c. 475 B.C.E.: Anaxagoras states that food is absorbed by the human body and therefore contained "homeomerics" (generative components), thereby deducing the existence of nutrients.
• c. 400 B.C.E.: Hippocrates says, "Let food be your medicine and medicine be your food."
• The first recorded nutritional experiment is found in the Bible's Book of Daniel. Daniel and his friends were captured by the king of Babylon during an invasion of Israel. Selected as court servants, they were to share in the king's fine foods and wine. But they objected, preferring vegetables (pulses) and water in accordance with their Jewish dietary restrictions. The king's chief steward reluctantly agreed to a trial. Daniel and his friends received their diet for 10 days and were then compared to the king’s men. Appearing healthier, they were allowed to continue with their diet.
• 1500s: Scientist and artist Leonardo da Vinci compared metabolism to a burning candle.
• 1747: Dr. James Lind, a physician in the British navy, performed the first scientific nutrition experiment, discovering that lime juice saved sailors who had been at sea for years from scurvy, a deadly and painful bleeding disorder. The discovery was ignored for forty years, after which British sailors became known as "limeys." The essential vitamin C within lime juice would not be recognized by scientists until the 1930s.
• 1770: Antoine Lavoisier, the "Father of Nutrition and Chemistry" discovered the details of metabolism, demonstrating that the oxidation of food is the source of body heat.
• 1790: George Fordyce recognized calcium necessary for fowl survival.

Modern era through 1941

• Early 1800s: The elements carbon, nitrogen, hydrogen and oxygen were recognized as the primary components of food, and methods to measure their proportions were developed.
• 1816: François Magendie discovers that dogs fed only carbohydrates and fat lost their body protein and died in a few weeks, but dogs also fed protein survived, identifying protein as an essential dietary component.
• 1840: Justus Liebig discovers the chemical makeup of carbohydrates (sugars), fats (fatty acids) and proteins (amino acids.)
• 1860s: Claus Bernard discovers that body fat can be synthesised from carbohydrate and protein, showing that the energy in blood glucose can be stored as fat or as glycogen.
• Early 1880s: Kanehiro Takaki observed that Japanese sailors developed beriberi (or endemic neuritis, a disease causing heart problems and paralysis) but British sailors did not. Adding milk and meat to Japanese diets prevented the disease.
• 1896: Baumann observed iodine in thyroid glands.
• 1897: Christiaan Eijkman worked with natives of Java, who also suffered from beriberi. Eijkman observed that chickens fed the native diet of white rice developed the symptoms of beriberi, but remained healthy when fed unprocessed brown rice with the outer bran intact. Eijkman cured the natives by feeding them brown rice, discovering that food can cure disease. Over two decades later, nutritionists learned that the outer rice bran contains vitamin B1, also known as thiamine.
• 1990 British Governement is shocked to realise it nearly defeated in the Boer War because of the poor health of its population because insufficient and improper food in the homes of the poor so a schools meal program was started.
• Early 1900s: Carl Von Voit and Max Rubner independently measure caloric energy expenditure in different species of animals, applying principles of physics in nutrition.
• 1906: Wilcock and Hopkins showed that the amino acid tryptophan was necessary for the survival of mice. Gowland Hopkins recognized "accessory food factors" other than calories, protein and minerals, as organic materials essential to health but which the body cannot synthesise.
• 1907: Stephen M. Babcock and Edwin B. Hart conduct the Single-grain experiment. This experiment runs through 1911.
• 1912: Casimir Funk coined the term vitamin, a vital factor in the diet, from the words "vital" and "amine," because these unknown substances preventing scurvy, beriberi, and pellagra, were thought then to be derived from ammonia.
• 1913: Elmer V. McCollum discovered the first vitamins, fat soluble vitamin A, and water soluble vitamin B (in 1915; now known to be a complex of several water-soluble vitamins) and names vitamin C as the then-unknown substance preventing scurvy.
• 1919: Sir Edward Mellanby incorrectly identified rickets as a vitamin A deficiency, because he could cure it in dogs with cod liver oil.
• 1922: McCollum destroys the vitamin A in cod liver oil but finds it still cures rickets, naming vitamin D
• 1922: H.M. Evans and L.S. Bishop discover vitamin E as essential for rat pregnancy, originally calling it "food factor X" until 1925.
• 1992 The U.S. Department of Agriculture Introduces Food Guide Pyramid
• 1925: Hart discovers trace amounts of copper are necessary for iron absorption.
• 1927: Adolf Otto Reinhold Windaus synthesizes vitamin D, for which he won the Nobel Prize in Chemistry in 1928.
• 1928: Albert Szent-Gyorgyi isolates ascorbic acid, and in 1932 proves that it is vitamin C by preventing scurvy. In 1935 he synthesizes it, and in 1937 he wins a Nobel Prize for his efforts. Szent-Gyorgyi concurrently elucidates much of the citric acid cycle.
• 1930s: William Cumming Rose identifies essential amino acids, necessary proteins which the body cannot synthesize.
• 1935: Underwood and Marston independently discover the necessity of cobalt.
• 1936: Eugene Floyd Dubois shows that work and school performance are related to caloric intake.
• 1938: The chemical structure of vitamin E is discovered by Erhard Fernholz, and it is synthesised by Paul Karrer.
• 1941: The first Recommended Dietary Allowances (RDAs) were established by the National Research Council.

(Garrow and James 1996) ;(Conlan and Sherman 2003)

Recent

• from 1955 with the development of the electron microscope and other scientific equipment the metabolism and nutritional needs of individual cells and its components have been able to be studied. As more biochemical information was discovered the contrast between the knowledge of what cells needed and what people ate actually consuming especially in affluent countries became more alarming.
• 1987 The American Surgeon General's report on Nutrition and Health asserted that at least half of all deaths in the USA were related to faulty diet stating " the convergence of similar dietary recommendations that apply to prevention of multiple chronic disease. Five of the ten leading causes of death in the USA are clearly related to wrong food choices. Diseases of nutritional deficiencies have declined and have been replaced by diseases of dietary excesses and imbalances- problems that now lead rank among the leading causes of illness and death, touch the lives of most Americans and generate substantial health care costs."
• 2002 [Natural Justice Study) shows relation between nutrition and violent behavior
• 2005 Obesity may be caused by adenovirus in addition to bad nutrition (Scienceblog January 30 2006, BBC News 28 July 2000)
• 2005 WHO statement on diet " *For diet, recommendations for populations and individuals should include the following: achieve energy balance and a healthy weight; limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids;increase consumption of fruits and vegetables, and legumes, whole grains and nuts; limit the intake of free sugars; limit salt (sodium) consumption from all sources and ensure that salt is iodized. These recommendations need to be considered when preparing national policies and dietary guidelines, taking into account the local situation. Improving dietary habits is a societal, not just an individual problem. Therefore demands a population-based, multisectoral, multi-disciplinary, and culturally relevant approach.
• 2006 study on the effect of gut bacteria on obesity. (Med news 2006)

Nutrition and Health

There are six main nutrients which the body needs to receive. These nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water. It is important to consume these six nutrients on a daily basis to build and maintain healthy body systems. What the body is able to absorb through the small intestine into the blood stream and from there into individual cells is influenced by many factors, especially the efficiency of the digestive system, which is why 2 people of similar build may eat the same food but will have different nutritional outcomes.

Ill health can be caused by an imbalance of nutrients, producing either an excess or deficiency, which in turn affects body functioning cumulatively. Moreover, because most nutrients are, in some way or another, involved in cell-to-cell signalling (e.g. as building block or part of a hormone or signalling 'cascades'), deficiency or excess of various nutrients affects hormonal function indirectly. Thus, because they largely regulate the expression of genes, hormones represent a link between nutrition and how our genes are expressed, i.e. our phenotype. The strength and nature of this link are continually under investigation, but observations especially in recent years have demonstrated a pivotal role for nutrition in hormonal activity and function and therefore in health.

Essential and non-essential amino acids

The body requires amino acids to produce new body protein (protein retention) and to replace damaged proteins (maintenance) that are lost in the urine. Protein is the major functional and structural component of all the cells in the body. It is needed for example to form hormones, enzymes, antibodies for the immune system, blood transport molecules and nucleic acids as well as build the muscles, blood and its vessels, skin, hair, liver and brain. Protein if insufficient carbohydrates or oils in the diet can be used as an inefficient form of heat and energy. (Garrow and James 1996) (Kirschmann 1979) In animals amino acid requirements are classified in terms of essential (an animal cannot produce them) and non-essential (the animal can produce them from other nitrogen containing compounds) amino acids. Consuming a diet that contains adequate amounts of essential (but also non-essential) amino acids is particularly important for growing animals, who have a particularly high requirement. Protein is provided in the diet by eating flesh foods(fish, eggs, chickens and meat)and the combining of lentils or other legumes with brown rice, millet or buckwheat; or legumes with nuts or seeds ( hence the value of hommus as a economical effective protein source for many parts of the world.) Inadequate protein in the diet can lead to kwashiorkor. If calories and protein are inadequate, protein- calorie malnutrition occurs.

Vitamins and Minerals

Mineral and/or vitamin deficiency or excess may yield symptoms of diminishing health such as goitre, scurvy, osteoporosis, weak immune system, disorders of cell metabolism, certain forms of cancer, symptoms of premature aging, and poor psychological health (including eating disorders), among many others.(Shils et al. (2005)) As of 2005, twelve vitamins and about the same number of minerals are recognized as "essential nutrients", meaning that they must be consumed and absorbed - or, in the case of vitamin D, alternatively synthesized via UVB radiation - to prevent deficiency symptoms and death. Certain vitamin-like substances found in foods, such as carnitine, have also been found essential to survival and health, but these are not strictly "essential" to eat because the body can produce them from other compounds. Moreover, thousands of different phytochemicals have recently been discovered in food (particularly in fresh vegetables), which have many known and yet to be explored properties including antioxidant activity (see below).

Fatty acids

Although most fatty acids can be manufacture by the body from dietary oils, carbohydrates and proteins there are two essential fatty acids that need to be consumed. They are linoleic acid and linolenic acid The RDA for the essential fatty acids is 1-2 % of total energy intake. Persons at risk for EFA deficiency tend to be the same as at risk fat soluble vitamin deficiencies especially E. Some signs are shared by the deficiencies. The most specific sign for linoleic acid deficiency is eczematous dermatitis. Premature infants, infants from poorly nourished mothers, and those suffering fat malabsorption syndromes tend to become deficient. (Brody 1999) As well those who have the EFAs in the trans form rather than the cis would experience this. The body can only use the trans form as fuels and not as part of the following essential functions. (Lucy 1990) The EFAs are the starting point for the manufacture of prostaglandins, leukotrienes, prostcyclins and thromboxanes.They alter the removal of low density lipoproteins amnd promote reduction of cholesterol. They are part of the structure of phospholipids in all cell membranes. Needed for neural function in the brain and eyes(w-3). Needed for the synthesis of myelin. In addition to sufficient intake, an appropriate balance of essential fatty acids - omega-3 and omega-6 fatty acids - has been discovered to be crucial for maintaining health. Both of these unique "omega" long-chain polyunsaturated fatty acids are substrates for a class of eicosanoids known as prostaglandins which function as hormones. The omega-3 eicosapentaenoic acid (EPA) (which can be made in the body from the omega-3 essential fatty acid alpha-linolenic acid (LNA), or taken in through marine food sources), serves as building block for series 3 prostaglandins (e.g. weakly-inflammation PGE3). The omega-6 dihomo-gamma-linolenic acid (DGLA) serves as building block for series 1 prostaglandins (e.g. anti-inflammatory PGE1), whereas arachidonic acid (AA) serves as building block for series 2 prostaglandins (e.g. pro-inflammatory PGE 2). Both DGLA and AA are made from the omega-6 linoleic acid (LA) in the body, or can be taken in directly through food. An appropriately balanced intake of omega-3 and omega-6 partly determines the relative production of different prostaglandins, which partly explains the importance of omega-3/omega-6 balance for cardiovascular health. In industrialised societies, people generally consume large amounts of processed vegetable oils that have reduced amounts of essential fatty acids along with an excessive amount of omega-6 relative to omega-3.

The rate of conversions of omega-6 DGLA to AA largely determines the production of the respective prostaglandins PGE1 and PGE2. Omega-3 EPA prevents AA from being released from membranes, thereby skewing prostaglandin balance away from pro-inflammatory PGE2 made from AA toward anti-inflammatory PGE1 made from DGLA. Moreover, the conversion (desaturation) of DGLA to AA is controlled by the enzyme delta-5-desaturase, which in turn is controlled by hormones such as insulin (up-regulation) and glucagon (down-regulation). Because different types and amounts of food eaten/absorbed affect insulin, glucagon and other hormones to varying degrees, not only the amount of omega-3 versus omega-6 eaten but also the general composition of the diet therefore determine health implications in relation to essential fatty acids, inflammation (e.g. immune function) and mitosis (i.e. cell division).

Sugars

Glucose, the currency of energy for the body, is available to it from some fruit and vegetables directly, but also through the digestion and processing of other carbohydrates, fats and proteins. The deficiency and excess consumption of sufficient energy components has serious repercussions for health. Several lines of evidence indicate lifestyle-induced hyperinsulinemia and reduced insulin function (i.e. insulin resistance) as a decisive factor in many disease states. For example, hyperinsulinemia and insulin resistance are strongly linked to chronic inflammation, which in turn is strongly linked to a variety of adverse developments such as arterial microinjuries and clot formation (i.e. heart disease) and exaggerated cell division (i.e. cancer). Hyperinsulinemia and insulin resistance (the so-called metabolic syndrome) are characterized by a combination of abdominal obesity, elevated blood sugar, elevated blood pressure, elevated blood triglycerides, and reduced HDL cholesterol. The negative impact of hyperinsulinemia on prostaglandin PGE1/PGE2 balance may be significant.

The state of obesity clearly contributes to insulin resistance, which in turn can cause type 2 diabetes. Virtually all obese and most type 2 diabetic individuals have marked insulin resistance. Although the association between overfatness and insulin resistance is clear, the exact (likely multifarious) causes of insulin resistance remain less clear. Importantly, it has been demonstrated that appropriate exercise, more regular food intake and reducing glycemic load (see below) all can reverse insulin resistance in overfat individuals (and thereby lower blood sugar levels in those who have type 2 diabetes).

Obesity can unfavourably alter hormonal and metabolic status via resistance to the hormone leptin, and a vicious cycle may occur in which insulin/leptin resistance and obesity aggravate one another. The vicious cycle is putatively fuelled by continuously high insulin/leptin stimulation and fat storage, as a result of high intake of strongly insulin/leptin stimulating foods and energy. Both insulin and leptin normally function as satiety signals to the hypothalamus in the brain; however, insulin/leptin resistance may reduce this signal and therefore allow continued overfeeding despite large body fat stores. In addition, reduced leptin signalling to the brain may reduce leptin's normal effect to maintain an appropriately high metabolic rate.

There is debate about how and to what extent different dietary factors — e.g. intake of processed carbohydrates, total protein, fat, and carbohydrate intake, intake of saturated and trans fatty acids, and low intake of vitamins/minerals — contribute to the development of insulin- and leptin resistance. In any case, analogous to the way modern man-made pollution may potentially overwhelm the environment's ability to maintain 'homeostasis', the recent explosive introduction of high Glycemic Index- and processed foods into the human diet may potentially overwhelm the body's ability to maintain homeostasis and health (as evidenced by the metabolic syndrome epidemic).

Antioxidants

Antioxidants are another recent discovery. As cellular metabolism/energy production requires oxygen, potentially damaging (e.g. mutation causing) compounds known as radical oxygen species or free radicals form as a result. For normal cellular maintenance, growth, and division, these free radicals must be sufficiently neutralized by antioxidant compounds, some produced by the body with adequate precursors (glutathione, Vitamin C in most animals) and those that the body cannot produce may only be obtained through the diet through direct sources (Vitamin C in humans, Vitamin A, Vitamin K) or produced by the body from other compounds (Beta-carotene converted to Vitamin A by the body, Vitamin D synthesized from cholesterol by sunlight). Different antioxidants are now known to function in a cooperative network, e.g. vitamin C can reactivate free radical-containing glutathione or vitamin E by accepting the free radical itself, and so on. Some antioxidants are more effective than others at neutralizing different free radicals. Some cannot neutralize certain free radicals. Some cannot be present in certain areas of free radical development (Vitamin A is fat-soluble and protects fat areas, Vitamin C is water soluble and protects those areas). When interacting with a free radical, some antioxidants produce a different free radical compound that is less dangerous or more dangerous than the previous compound. Having a variety of antioxidants allows any byproducts to be safely dealt with by more efficient antioxidants in neutralizing a free radical's butterfly effect.

Intestinal bacterial flora

It is now also known that the human digestion system contains a population of a range of bacteria and yeast such as Bacteroides, L. acidophilus and E. coli which are essential to digestion, and which are also affected by the food we eat. Bacteria in the gut fulfill a host of important functions for humans, including breaking down and aiding in the absorption of otherwise indigestible food; stimulating cell growth; repressing the growth of harmful bacteria, training the immune system to respond only to pathogens; and defending against some diseases.

Phytochemicals

Blackberries are a source of polyphenol antioxidants

A growing area of interest is the effect upon human health of trace chemicals, collectively called phytochemicals, nutrients typically found in edible plants, especially colorful fruits and vegetables (see Whole Foods Diet, below). One of the principal classes of phytochemicals are polyphenol antioxidants, chemicals which are known to provide certain health benefits to the cardiovascular system and immune system. These chemicals are known to down-regulate the formation of reactive oxygen species, key chemicals in cardiovascular disease.

Perhaps the most rigorously tested phytochemical is zeaxanthin, a yellow-pigmented carotenoid present in many yellow and orange fruits and vegetables. Repeated studies have shown a strong correlation between ingestion of zeaxanthin and the prevention and treatment of age-related macular degeneration (AMD). (Seddon JM et al. JAMA. 1994) Less rigorous studies have proposed a correlation between zeaxanthin intake and cataracts.*(Lyle, B. J., J. A. Mares-Perlman, et al. (1999)) A second carotenoid, lutein, has also been shown to lower the risk of contracting AMD. Both compounds have been observed to collect in the retina when ingested orally, and they serve to protect the rods and cones against the destructive effects of light.

Another caretenoid, beta-cryptoxanthin, appears to protect against chronic joint inflammatory diseases, such as arthritis. While the association between serum blood levels of beta-cryptoxanthin and substantially decreased joint disease has been established, neither a convincing mechanism for such protection nor a cause-and-effect have been rigorously studied. (Am J Clin Nutr, Vol. 82, No. 2, 451-455, August, 2005 Similarly, a red phytochemical, lycopene, has substantial credible evidence of negative association with development of prostate cancer.

The correlations between the ingestion of some phytochemicals and the prevention of disease are, in some cases, enormous in magnitude. For example, several studies have correlated high levels of zeaxanthin intake with roughly a 50% reduction in AMD. The difficulties in demonstrating causative properties and in applying the findings to human diet, however, are similarly enormous. The standard for rigorous proof of causation in medicine is the double-blind study, a time-consuming, difficult and expensive process, especially in the case of preventative medicine. While new drugs must undergo such rigorous testing, pharmaceutical companies have a financial interest in funding rigorous testing and may recover the cost if the drug goes to market. No such commercial interest exists in studying chemicals that exist in orange juice and spinach, making funding for medical research difficult to obtain.

Even when the evidence is obtained, translating it to practical dietary advice can be difficult and counter-intuitive. Lutein, for example, occurs in many yellow and orange fruits and vegetables and protects the eyes against various diseases. However, it does not protect the eye nearly as well as zeaxanthin, and the presence of lutein in the retina will prevent zeaxanthin uptake. Additionally, evidence has shown that the lutein present in egg yolk is more readily absorbed than the lutein from vegetable sources, possibly because of fat solubility. (Am J Clin Nutr, 1999). As another example, lycopene is prevalent in tomatoes (and actually is the chemical that gives tomatoes their red color). It is more highly concentrated however, in processed tomato products such as commercial pasta sauce, or tomato soup, than in fresh "healthy" tomatoes. Such sauces, however, tend to have high amounts of salt, sugar, other substances a person may wish or even need to avoid. The more we prepare food ourselves from fresh ingredients the more knowledge and control we have about the undesirable additives.

Nutrition and sports

Nutrition is very important for improving sports performance. Contrary to popular belief, athletes need only slightly more protein than an average person. (Auspot 2004) These needs are easily met by a balanced diet, and the recommended daily servings are generous enough to meet these needs. Additional protein intake is broken-down to be used as energy or stored as fat. Excess protein or grain consumption in the absence of alkalizing mineral intake (from fruits and vegetables) leads to chonic low grade acididosis in which calcium and glutamine are leached from bone and muscle respectively to keep the blood pH steady.

Endurance, strength and sprint athletes have different needs. Many athletes may require an increased caloric intake.

Maintaining hydration during periods of physical exertion is key to good performance. While drinking too much water during activities can lead to physical discomfort, dehydration hinders an athlete’s ability. (Nismat 2007)

Nutrition and longevity

Calorie restriction

Lifespan prolongation has been researched related to the amount of food energy consumed. Underlying this research was the hypothesis that oxidative damage was the agent which accelerated aging, and that aging was retarded when the amount of carbohydrates (and thereby insulin release) was reduced through dietary restriction. (Weindruch R, et al. 19860 A pursuit of this principle of caloric restriction followed, involving research into longevity of those who reduced their food energy intake while attempting to optimize their micronutrient intake. Perhaps not surprisingly, some people found that cutting down on food reduced their quality of life so considerably as to negate any possible advantages of lengthening their lives. However, a small set of individuals persist in the lifestyle, going so far as to monitor blood lipid levels and glucose response every few months. See Calorie Restriction Society. However, recent research has produced increased longevity in animals (and shows promise for increased human longevity) through the use of insulin uptake retardation. This was done through altering an animal’s metabolism to allow it to consume similar food-energy levels to other animals, but without building up fatty tissue.(Bluher, Khan BP, Kahn CR, 2003) This has set researchers off on a line of study which presumes that it is not low food energy consumption which increases longevity. Instead, longevity may depend on an efficient fat processing metabolism, and the consequent long term efficient functioning of our organs free from the encumbrance of accumulating fatty deposits.(Das M, Gabriely I, Barzilai N.2004). Thus, longevity may be related to maintained insulin sensitivity. However, several other factors including low body temperature seem to promote longevity also and it is unclear to what extent each of them contribute. Antioxidants have recently come to the forefront of longevity studies which have included the Food and Drug Administration and Brunswick labs.

Whole Plant Food Diet

"The potential impact of healthy diet, when you combine it with not smoking and regular physical activity, is enormous. For example, our studies have shown that we could prevent about 82 percent of heart attacks, about 70 percent of strokes, over 90 percent of type 2 diabetes, and over 70 percent of colon cancer, with the right dietary choices as part of a health lifestyle. The best drugs can reduce heart attacks by about 20 or 30 percent, yet we put almost all of our resources into promoting drugs rather than healthy lifestyle and nutrition." Walter Willett Professor of Epidemiology and Nutrition at Harvard School of Public Health, Professor of Medicine at the Harvard Medical School, author of Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating.Some of the cross cultural international studies have shown that it is lifestyle choices, ways of cooking and eating as well as specific nutritional components that lead to increased heart disease. (Willett W 2004). The autonomic nervous system, which controls the allocation of resources in the body depending on the priority for the bodies survival,influences powerfully the effectiveness of the action of the digestive tract including the digestion, absorption of nutrients and the expulsion of waste products.(Porth C.M. 1998) When a person eats in a relaxed jovial state the body can allocate its full ration of resources to this process through the parasympathetic nervous system branch dominating and therefore gains more nutrients from the food and less nutrients are wasted by the quick expulsion of waste. If however we are feeling stressed, gulp our food down as quickly as possible the sympathetic branch will dominate and in extreme cases hardly any resources are allocated to the digestive process. Not only do we receive less nutritional benefit from the food we are more likely to be constipated or have longer expulsion time of waste which uses more nutrients to neutralise their longer stay in the body. Following the history of the discovery of the different vitamins and Phytochemicals it is prudent to be eating a wide variety of foods from a variety of sources if available. That is some food from the water(fish, seaweed and algae), a wide variety of whole grains,legumes,(rice, millet, buck wheat, corn, wheat, lentils, peas and beans) nuts and seeds many types of vegetables and fresh coking herbs and greens. A variety of fruits and flesh foods. Scientists will always be discovering new and exciting chemicals in the different foods and trying to reproduce their chemical structure synthetically for specific purposes but there will never be a magic formula of synthetic food which will do away with the many reasons that the body is designed to take in elements in a form available in the food around it to then transform it into the multitude of sub chemicals it manufactures.

Heart disease and cancer are commonly called "Western" diseases because of a widespread, belief that these maladies are rarely seen in developing countries. In fact "more women in developing countries die of cancer than in the rich world",(http://www.cnn.com/2005/HEALTH/03/09/cancer.study/index.html) and the previous low rates of cancer in poor countries are attributed by scientists to shorter life spans. It does highlight the impact of smoking, obesity, lack of exercise, diet and age for the still 18% higher rate of cancer in wealthier countries in men.

Research in China finds the difference may be nutritional; the Western diet includes consumption of large quantities of animal foods which could promote these observed diseases of affluence. One study found that rural Chinese eat mostly whole plant-based foods and "Western" diseases are rare; they instead suffer "diseases of poverty" which can be prevented by basic sanitation, health habits, and medical care. [ http://www.thechinastudy.com/about.html] In China “some areas have essentially no cancer or heart disease, while in other areas, they reflect up to a 100-fold increase.” Campbell T.and Campbell T(2005). Coincidentally, diets in China range from entirely plant-based to heavily animal-based, depending on the location.

The United Healthcare/Pacificare nutrition guideline recommends a whole plant food diet, as does a cover article of the issue of National Geographic (November 2005), titled The Secrets of LIVING LONGER. The latter is a lifestyle survey of three populations, Sardinians, Okinawans, and Adventists, who generally display longevity and "suffer a fraction of the diseases that commonly kill people in other parts of the developed world, and enjoy more healthy years of life. In sum, they offer three sets of 'best practices' to emulate. The rest if up to you." In common with all three groups is to "Eat fruits, vegetables, and whole grains." As the results from the Phytochemicals show there are many elements in food and the way it is prepared which have an impact on the consumers nutritional status. The maxim eat a wide variety of natural foods in moderate quantities slowly chewing well in a relaxed setting has stood the test of time and scientific scrutiny.

The National Geographic article noted that a NIH funded study of 34,000 Seventh-Day Adventists between 1976 and 1988 "...found that the Adventists' habit of consuming beans, soy milk, tomatoes, and other fruits lowered their risk of developing certain cancers. It also suggested that eating whole grain bread, drinking five glasses of water a day, and, most surprisingly, consuming four servings of nuts a week reduced their risk of heart disease. And it found that not eating red meat had been helpful to avoid both cancer and heart disease."

Nutrition, industry and food processing

Since the Industrial Revolution some two hundred years ago, the food processing industry has invented many technologies that both help keep foods fresh longer and alter the fresh state of food as they appear in nature. Cooling is the primary technology that can help maintain freshness, whereas many more technologies have been invented to allow foods to last longer without becoming spoiled. These latter technologies include pasteurisation, autoclavation, drying, salting, and separation of various components, and all appear to alter the original nutritional contents of food. Pasteurisation and autoclavation (heating techniques) have no doubt improved the safety of many common foods, preventing epidemics of bacterial infection. But some of the (new) food processing technologies undoubtedly have downfalls as well.

Modern separation techniques such as milling, centrifugation, and pressing have enabled upconcentration of particular components of food, yielding flour, oils, juices and so on, and even separate fatty acids, amino acids, vitamins, and minerals. Inevitably, such large scale upconcentration changes the nutritional content of food, saving certain nutrients while removing others. Heating techniques may also reduce food's content of many heat-labile nutrients such as certain vitamins and phytochemicals, and possibly other yet to be discovered substances.(Morris, Audrey, Audia Barnett, Olive-Jean Burrows (2004) Because of reduced nutritional value, processed foods are often 'enriched' or 'fortified' with some of the most critical nutrients (usually certain vitamins) that were lost during processing. Nonetheless, processed foods tend to have an inferior nutritional profile than do whole, fresh foods, regarding content of both sugar and high GI starches, potassium/sodium, vitamins, fibre, and of intact, unoxidized (essential) fatty acids. In addition,processed foods often contain potentially harmful substances such as oxidized fats and trans fatty acids.

A dramatic example of the effect of food processing on a population's health is the history of epidemics of beri-beri in people subsisting on polished rice. Removing the outer layer of rice by polishing it removes with it the essential vitamin thiamine, causing beri-beri. Another example is the development of scurvy among infants in the late 1800's in the United States. It turned out that the vast majority of sufferers were being fed milk that had been heat-treated (as suggested by Pasteur) to control bacterial disease. Pasteurisation was effective against bacteria, but it destroyed the vitamin C.

As mentioned, lifestyle- and obesity-related diseases are becoming increasingly prevalent all around the world. There is little doubt that the increasingly widespread application of some modern food processing technologies has contributed to this development. The food processing industry is a major part of modern economy, and as such it is influential in political decisions (e.g. nutritional recommendations, agricultural subsidising). In any known profit-driven economy, health considerations are hardly a priority; effective production of cheap foods with a long shelf-life is more the trend. In general, whole, fresh foods have a relatively short shelf-life and are less profitable to produce and sell than are more processed foods. Thus the consumer is left with the choice between more expensive but nutritionally superior whole, fresh foods, and cheap, usually nutritionally inferior processed foods. Because processed foods are often cheaper, more convenient (in both purchasing, storage, and preparation), and more available, the consumption of nutritionally inferior foods has been increasing throughout the world along with many nutrition-related health complications.(Greenfacts 2007)

Advice and guidance on nutrition

Governmental policies

Most Governments provide guidance on good nutrition, and some also impose mandatory labeling requirements upon processed food manufacturers to assist consumers in complying with such guidance. Current dietary guidelines in the United States are presented in the concept of a food pyramid. There is some apparent inconsistency in science-based nutritional recommendations between countries, indicating the role of politics as well as cultural bias in research emphasis and interpretation. The over respresentation of daity foods in the US food pyramid is an example. (Walter W 2004)

Teaching

Nutrition is taught in schools in many countries. In England and Wales,for example, the Personal and Social Education and Food Technology curriculums nutrition included, stressing the importance of a balanced diet and teaching how to read nutrition labels on packaging.

Issues

Challenging issues in modern nutrition include:

"Artificial" interventions in food production and supply:

• Should genetic engineering be used in the production of food crops and animals?
• Are the use of pesticides, and fertilizers damaging to the foods produced by use of these methods (see also organic farming)?
• Are the use of antibiotics and hormones in animal farming ethical and/or safe?

Sociological issues:

• Is it possible to eat correctly on a low income? Is proper nutrition economically skewed? How do we increase access to whole foods in impoverished neighborhoods?
• How do we minimise the current disparity in food availability between first and third world populations (see famine and poverty)?
• How can public advice agencies, policy making and food supply companies be coordinated to promote healthy eating and make wholesome foods more convenient and available?
• Do we need nutritional supplements in the form of pills, powders, liquids, etc.?
• How can the developed world promote good worldwide nutrition through minimising import tariffs and export subsidies on food transfers?
• Are dairy foods overemphasised in the food pyramid?

Research Issues:

• How do different nutrients affect appetite and metabolism, and what are the molecular mechanisms?
• Can a whole plant food diet, replete with diversity and colors, be instituted and implemented to improve health and reduce medical costs?
• What yet to be discovered important roles do vitamins, minerals, and other nutrients play in metabolism and health?
• Are the current recommendations for intake of vitamins and minerals appropriate?
• How and why do different cell types respond differently to chronically elevated circulating levels of insulin, leptin, and other hormones?
• What does it take for insulin resistance to develop?
• What other molecular mechanisms may explain the link between nutrition and lifestyle-related diseases?
• What role does the intestinal bacterial flora play in digestion and health?
• How essential to proper digestion are the enzymes contained in food itself, which are usually destroyed in cooking (see Living foods diet)?
• What more can we discover through what has been called the phytochemical revolution?

See also

For detailed information, see related entries in the following categories:

Lists: List of food topics List of life extension related topics List of nutrition related topics Profession: Dietetics Nutritionist Food: Food Food supplements Functional food Paleolithic diet Vegetarion nutrition Vegetarianism Weston A. Price Foundation The Internet Nutrition Database

Health: Auxology Calorie restriction Carbohydrate Eating disorders Gut flora Natural Hygiene Health Healthy diet Illnesses related to poor nutrition Life extension Nootropic Obesity Orthomolecular medicine Biology and biochemistry: Cells China project Digestion Enzyme Essential amino acid Essential fatty acid Essential nutrient Phytochemicals Important publications in nutrition

References

ISBN links support NWE through referral fees

• Am J Clin Nutr, Vol. 82, No. 2, 451-455, August, 2005 (inflammatory polyarthritis);
• Am J Clin Nutr, Vol. 70, No. 2, 247-251, August 1999.
• Am J Epidemiology 2006 163
• Ausport 2004 http://www.ausport.gov.au/fulltext/2004/ascpub/CurrentConcepts.pdf
• Bluher, Khan BP, Kahn CR, Extended longevity in mice lacking the insulin receptor in adipose tissue. Science 299(5606): 572-4, Jan 24, 2003.
• Campbell T., Campbell T. The China Study, Dallas: Benella Books, 2005
• Conlan R and E Sherman (2003) Unraveling the Enigma of Vitamin D" http://www.beyonddiscovery.org/content/view.txt.asp?a=414 - a paper funded by the United States National Academy of Sciences
• Das M, Gabriely I, Barzilai N.Caloric restriction, body fat and aging in experimental models. Obes. Rev. 2004 Feb;5(1):13-9.
• Galdston, I., Human Nutrition Historic and Scientific (New York: International Universities Press, 1960)
• Garrow, J.S and James, W.P.T Human Nutrition and Dietetics. (1996 )9th Edition Churchill Livingstone Melbourne
• Greenfacts 2007 http://www.greenfacts.org/en/diet-nutrition/index.htm#1 retrieved January 31 2007
• Hey College of Somatic Studies 1998 Clinical Nutrition study guide 1
• Janssen I, Katzmarzyk PT, Ross R. Waist circumference and not body mass index explains obesity-related health risk. Am J Clin Nutr. 2004 Mar;79(3):379-84.
• Lucy R Nutritional Therapy 1990 sydney The College of Somatic Studies
• (Lyle, B. J., J. A. Mares-Perlman, et al. (1999)). "Antioxidant intake and risk of incident age-related nuclear cataracts in the Beaver Dam Eye Study." Am J Epidemiol 149(9): 801-9; Yeum, K. J., A. Taylor, et al. (1995). "Measurement of carotenoids, retinoids, and tocopherols in human lenses." Invest Ophthalmol Vis Sci 36(13): 2756-61; Chasan-Taber, L., W. C. Willett, et al. (1999). "A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction in US women." Am J Clin Nutr 70(4): 509-16; Brown, L., E. B. Rimm, et al. (1999). "A prospective study of carotenoid intake and risk of cataract extraction in US men." Am J Clin Nutr 70(4): 517-24.
• Mahan, L.K. and Escott-Stump, S. eds. (2000) Krause's Food, Nutrition, and Diet Therapy. 10th ed. (Phaladelphia: W.B. Saunders Harcourt Brace)
• Med news 2006 http://mednews.wustl.edu/news/page/normal/8438.html retrieved January 15 2007
• Mei J, SSC Yeung et al. 2001. High dietary phytoestrogen intake and bone mineral density in postmenopausal women. Journal of Clinical Endocrinology and Metabolism, Vol 86, Iss 11.
• Merritt JC. 2004. Metabolic syndrome: soybean foods and serum lipids. J Natl Med Assoc. Aug;96(8):1032-41.
• Morris, Audrey, Audia Barnett, Olive-Jean Burrows (2004). Effect of Processing on Nutrient Content of Foods. CAJANUS 37 (3): pp. 160-164.http://www.paho.org/English/CFNI/cfni-caj37No304-art-3.pdf
• (Natural Justice Study 2002 http://www.naturaljustice.org.uk/research_wecansay.htm retrieved January 28 2007
• Nismat 2007 http://www.nismat.org/nutricor/fluid.html
• Noakes and Clifton 2006) "The Sydney Morning Herald" newspaper October 26, 2006 interview with Dr Manny Noakes and Dr Peter Clifton authors of The CSIRO Total Wellbeing Diet Book 2
• Scienceblog January 30 2006, BBC News 28 July 2000)"Can a virus make you fat?" at http://www.scienceblog.com/cms/contagious_obesity_identifying_the_human_adenoviruses_that_may_make_us_fat_9901
• Seddon JM et al. JAMA. 1994); 272: 1413-1420; Schepens Eye Institute/Harvard Medical School, Nov. 11, 2003. See http://www.mdsupport.org/library/zeaxanthin.html
• Shils et al. (2005) Modern Nutrition in Health and Disease, Lippincott Williams and Wilkins.*Weindruch R, et al. The retardation of aging in mice by dietary restriction: longevity, cancer, immunity and lifetime energy intake. Journal of Nutrition, 116(4), pages 641-54.,April, 1986.
• Sobczak S, et al. (2004) Lower high-density lipoprotein cholesterol and increased omega-6 polyunsaturated fatty acids in first-degree relatives of bipolar patients Psychol Med. 2004 Jan;34(1):103-12.
• Porth (1998)Porth, Carol Pathophysiology Concepts of AlteredHealth States fifth edition Philadelphia Lippincott-Raven
• The Times newspaper, January 31 2004 Could vitamins help delay the onset of Alzheimer’s? by Jerome Burne.
• The Times newspaper February 28, 2004 Autism: I can see clearly now . . . by Simon Crompton
• The Times newspaper March 10, 2004 Work up an Amish appetite by Anne-Celine Jaeger
• William Eaton et al. 2004. Coeliac disease and schizophrenia. British Medical Journal, February 21, 2004.
• Walter C. Willett and Meir J. Stampfer. 2003. Rebuilding the Food Pyramid. Scientific American January 2003.
• WHO 2005 Healthy diet statement http://www.who.int/dietphysicalactivity/diet/en/index.html Retrieved January 15, 2007
• Willett W 2004 PBS Frontline interview with Prof. Walter Willett, head of Harvard's nutrition department Retrieved February 2 2007

External links

• http://www.nhmrc.gov.au/publications/_files/n31.pdf
• http://www.health.gov/dietaryguidelines/dga2005/document/html/executivesummary.htm
• Diet, Nutrition and the prevention of chronic diseases by a Joint WHO/FAO Expert consultation (2003)
• Nutrition Facts
• The Paleobiotics Lab
• Nutrition & chronic diseases — A summary for non specialists by GreenFacts of the above WHO/FAO report.
• UN Standing Committee on Nutrition - In English, French and Portuguese
• USDA Frequently asked questions
• Compare the nutrients in 100 calories of any two foods
• Department of Agriculture's Food and Nutrition Information Center.
• Nutrition advice for sports people from Nicholas Institute for Sports Medicine and Trauma
• Agriculture & Agri-Food Canada
• International Food Policy Research Institute
• Benefits of Nutrition Counseling
• Calorie Counter
• Nutrition Articles A collection of free articles.
• Nutrition for Optimal Health Association (NOHA)
• Some excellent video lectures at the Harvard School of Public Health
• The "Nutrition Source" website of the Harvard School of Public Health
• Physical growth and nutritional status
• Institute of Food Technologists Nutrition Division
• "5 A Day The Color Way", what the colors of raw foods mean
• Nutrition and Children - Safe Kids Child Health and Safety Website
• "5 fruit & veg per day - fast facts"
• Nutrition Australia [1]
• Quarterly newsletter of the Nutrition for Optimal Health Association (NOHA). Articles since 1984 are indexed by subject, name, and chronology. [2]

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