Nutrients.
VITAMIN D (calciferol) - a fat soluble vitamin.
is a steroid (cholesterol) compound with hormone activity that is made in the body following exposure of skin to sunlight.
it maintains calcium and phosphate levels in the blood to support nerve signalling, muscle function and bone growth.
it regulates immunity, cell replication and healthy cell turnover
supplementation may be a viable option for muscle and bone disorders,autoimmune and inflammatory disorders such as Rheumatoid Arthritis, as well as cancer protection.
unlike most vitamins it is not adequately found in food sources.
VITAMIN C - a water soluble vitamin.
required for the integrity of connective tissue formation throughout the body
potent antioxidant which supports our immune system
deficiency causes scurvy which is indicated by spontaneous bleeding and bruising, gum disease and joint + muscle pain.
supplementation is a viable option during infections, low bone mineral density, brain function, cancer prevention and cardiovascular disease.
dietary sources include, rose hips, cherries, blackcurrants, kiwi fruit, guava, rockmelon, citrus fruits, strawberries, papaya, capsicum, chillies, parsley, broccoli, Brussles sprouts, cabbage, cauliflower, chives, mustard greens, horseradish, asparagus, artichokes, chicory, green leafy vegetables, zucchini and ripe tomatoes.
Lycopene - a nutritional bioactive
(or phytochemical) is a red coloured carotenoid found in varieties of red and pink fruits - especially red tomatoes. It exists in nature as all-trans-lycopene which is converted to cis-lycopene during cooking and processing. Cis-lycopene is better absorbed.
Lycopene is broken down by enzyme BCO2 in the intestine and is stored in the liver, adipose tissue, adrenal glands, kidneys, lungs and reproductive organs.
It has similar functions to beta-carotene although has shown to have more potent antioxidant and anti-cancer effects.
Other actions of this bioactive include: anti-inflammatory, aiding cholesterol metabolism and to induce expression of phase two liver detox pathways to remove harmful metabolites and xenobiotics (unwanted substances).
As you can image after reading this we would ideally want to have low toxicity in our internal organs and apt hormone expression of our adrenal glands as so we may properly absorb the goodness this phytochemical has to offer.
IRON (Fe) - a trace element.
required for haemoglobin + red blood cell production and delivers oxygen to tissues throughout the body.
supports energy production, immune function, detoxification and metabolism.
a deficiency may cause lethargy, weakness, irritability, pallor, reduced work performance and endurance and a susceptible immune system.
supplementation may be helpful for restless leg syndrome (RLS), heart failure, cognitive function, anemia and fatigue.
the most available sources of haem iron include organ meats, red meat and seafood. Sources of non-haem iron include: legumes, green leafy vegetables, beetroot, dried apricots. black strap molasses and pepitas. Foods cooked in iron cookware provide an additional source of iron.
in plant foods the bioavailability of iron is particularly low, so it is important to combine with ascorbic acid (vitamin C) to aid with absorption. Seaweed species Ulva, Sargassum, Porphyra and Gracilariopis are fantastic sources of ascorbic acid.
Zinc (Zn) - a trace element.
most available sources include: shellfish, seafood, red meat, organ meats and poultry.
required for cell growth, immunity (essential part of immune health, remember this one!) and antioxidant protection.
gene coding sequences, cell metabolism, replication and growth.
tissue regeneration.
anti-inflammatory for the whole body.
supports brain and nerve function, detoxification, digestion and reproductive function.
deficiency can cause infections, skin rashes, diarrhoea, loss of appetite + sense of taste, digestive disorders and impaired male sexual development at puberty.
Source: Foundations of Naturopathic Nutrition - a comprehensive guide to essential nutrients and nutritional bioactives by Fax Paxton 2015
Highlighting Macronutrients
Protein
do you often feel run down & catch infections easily?
do you feel bloated & uncomfortable after eating?
are your hair & nails brittle?
do you have poor posture?
do you feel muscle weakness?
you may not be having enough protein!
The word protein comes from the Greek word proteios meaning 'primary' or 'taking first place'. It, along with water is essential for the majority of any bodily function to take place. Almost half of the protein in our body is found in skeletal muscle with roughly 15% in skin, another 15% in blood, and the remainder found in organ tissue. Proteins are made up of amino acids that contain carbon, hydrogen, oxygen & nitrogen.
Functions
tissue growth, repair & maintenance
without protein our tissues cannot function!
regulation of metabolism
enzymes are proteins that facilitate biochemical reactions such as energy production & digestion. Hormones that regulate cell activity are made of proteins. Insulin, growth hormone, oxytocin, etc.
muscle contraction
actin & myosin; contractile proteins that allow muscular movement to take place
immunity
formation of white blood cells & antibodies for defence against pathogens
detoxification & protection
Glutathione, a powerful antioxidant which is very important for cellular defence against heavy metals, reactive oxygen species & other radicals. Glutathione or GSH is apart of the breakdown of toxic metabolic & exogenous chemicals & is found predominantly in the liver.
fluid balance
plasma proteins exert an osmotic pressure that draws fluid from the tissues back into the blood to maintain our blood pressure
pH balance
some proteins have extra acidic or basic groups that buffer pH balance + homeostasis
brain function
certain amino acids are converted to neurotransmitters (NT) which regulate brain function such as cognition, mood, alertness etc. Example: Trp can convert to serotonin, a NT that has effect on our appetite, sleep quality, memory, learning, mood & behaviour
energy production
every gram of protein supplies 17 kilojoules of energy
transport
allow substances to enter or leave the cell, moves metabolites around the body. Haemoglobin is a protein that transports oxygen & carbon dioxide around the body
Food Sources
There are essential and non-essential amino acids. Essential AA's cannot be made in the body & must be included in the diet. If a protein is to be useful in the body, it must contain all of the essential amino acids in the ratio the body needs (also called complete proteins).
Sources of complete proteins are as follows
Animal Sources: eggs, dairy, organ meats, meat, fish, chicken
Plant Sources: soybeans & soy products such as tofu + tempeh, grains such as quinoa, amaranth & the microalgae spirulina.
Food combining for limiting amino acids
by combining two or more incomplete proteins it is possible to increase the potential of value for the body to recieve energy from the macronutrient.
This is of course especially important for those who follow plant based diets.
Examples of proper protiein combining include:
grains with dairy - porridge with milk
grains with legumes - chick peas with long grain rice, kidney beans
seeds with legumes - pepitas with lentils, chickpeas, peas or similar
Carbohydrates
do you move your bowel on a daily basis?
do you need laxatives or caffeine to help move your bowel?
is there pain or discomfort associated with your bowel movements?
do you often experience headaches, fatigue, weakness, difficulty concentrating or nausea?
do you have bad breath?
Carbohydrates are the structural part of plants that provide energy in the form of starch & sugars
in humans, they are:
metabolic intermediates (being or occurring at the middle place, stage, or degree or between extremes)
constituents of DNA & RNA
structure of cells & tissues
energy storage units of the body
carbohydrates are made of carbon, oxygen & hydrogen atoms
comprised of mono, di, oligo & polysaccharides;
which just means how many saccharide (sugar) units they are made of.
*carbohydrates are always going to eventually be broken down into monosaccharides for absorption*
SIMPLE
monosaccharides (glucose)
disaccharides (sucrose, lactose)
COMPLEX
oligosaccharides (raffinose)
polysaccharides (starch, glycogen)
Available carbohydrates include starch found in potatoes, root veg, bananas, gains, legumes, seeds, nuts, juices, etc
they are used for energy, storage, forming parts of non-essential amino acids, glycoproteins, glycolipids & connective tissue
Dietary starch must be broken down into monosaccharides by digestive enzyme alpha-amalase before they can become useful in the body.
Functions
energy production & storage
glucose is a primary source of energy for cells & is stored in the liver and our muscles when not in use. It is regulated by insulin.
Krebs cycle
what converts glucose to ATP (useful energy molecule).
This is the central metabolism of energy in the body. This cycle fuels molecules so that energy is released & converted to ATP. ATP is THE energy molecule.
blood pressure & insulin balance
Insulin is a hormone made by the pancreas that allows your body to use sugar from carbohydrates for energy or to store for future use.
gut health = brain health
fibres provide optimal "food" for the microbiome of the gut, balancing diversity of bacteria here. The SCFAs acetate, propionate, and butyrate are the main metabolites produced in the colon by bacterial fermentation of dietary fibres and resistant starch. Recent findings highlight the inextricable connection between our gastrointestinal tract and our central nervous system + neurotransmitter production.
Fibre
Soluble
glucomannan, pectins, beta-glucans, gums & mucilages. Soluble fibre absorbs water (around 200 times its own weight) and is fermented by colonic bacteria (SCFAs), assisting in healthy bowel function. It acts as a lubricant for the contents of the bowel so we can have easy elimination. Soluble & insoluble fibre are both equally as important for healthy bowel function.
Insoluble
structural aspect of plant cell walls and is not fermented in the colon. Cellulose, a type of insoluble fibre, is found in wheat bran, legumes, nuts, peas, root veg & the brassica family of vegetables. Hemicellulose is found in whole grains, nuts, vegetables. Lignins are found in wheat, root veg & berries. Insoluble fibre provides bulk to the bowel contents to assist elimination.