Food, nutrition and health

Eating habits are directly involved in the quality of life of human beings. A proper diet can contribute to the maintenance of good health, while a disordered diet can cause chronic diseases that prevent us from enjoying a healthy life. Changing our eating habits is not a complex task, but it requires, above all, will and knowledge that will allow us to do it successfully.

Good health is the result of the correct functioning of the different organs and systems that make up our body. To make this possible, it is essential that countless reactions and processes take place at the cellular level, in which a multitude of substrates called nutrients that we receive from food intervene.

Nutrients: are chemical compounds necessary for the growth, reproduction and development of life at the cellular level.

Characteristics of nutrients:

• They have a defined chemical structure.

• They cannot be formed or synthesized inside our organism.

• We obtain them through food.

• When they are not ingested in adequate amounts, they cause health disorders.

• The consumption of adequate amounts of nutrients contributes to prevent chronic diseases.

Nutrition: is the set of processes by which food is transformed into nutrients. It is an involuntary process that includes ingestion, absorption and transformation of food into nutrients.

Objectives of nutrition:

• To supply energy for the maintenance of the functions of the organs and systems of the organism.

• To provide materials for reproduction, growth and repair of body structures.

• To supply substances necessary to regulate metabolic processes.

Classification of nutrients: nutrients are classified according to their participation in the metabolic reactions of the organism in two groups:

• Non-essential nutrients: they are not vital for the organism. The organism can generally synthesize them from essential nutrients.

• Essential nutrients: they are vital for the organism. The organism cannot synthesize them, so they are substances that have to be obtained from the environment. They are classified into two main groups.

Macronutrients: they are made up of carbohydrates, proteins and lipids (fats):

• Characteristics of macronutrients.

• They need to be consumed in large quantities.

• They provide most of the metabolic energy needed by the organism.

• They participate in the construction of tissues and systems.

• They regulate and maintain body functions.

Micronutrients: they are made up of vitamins and minerals:

• Characteristics of micronutrients.

• They need to be consumed only in small doses.

• They are responsible for regulating metabolic and biochemical processes in our body.

Food: is any product or substance that once consumed provides nutrients to the body.

Human nutrition: is a conscious and voluntary process through which man takes from the outside world a series of substances necessary for his nutrition.

Components of food, nutrients:

• Water: is the main component of the human body. It participates in the digestion, transport and dissolution of nutrients and in the elimination of waste products through urine, among many other functions.

• Dietary fiber: a large group of substances that form part of the structure of the cell walls of vegetables. Among its functions is that of promoting beneficial physiological effects. Example: laxative function.

• Bioactive components: components found in animal and plant tissues.

• Food may also contain: additives and contaminants.

Alcoholic beverages: when consumed in moderation (less than 30g of ethanol per day), they provide energy. In addition, some health benefits are generally attributed to alcoholic beverages. Excessive consumption causes alcoholism, which causes serious disorders to the organism.

Food groups:

• Group i: milk and dairy products.

• Group ii: meat, eggs and fish.

• Group iii: legumes and nuts.

• Group iv: vegetables.

• Group v: fruits.

• Group vi: cereals.

• Group vii: oils.

Requirements for a good diet:

• Varied: it must include all the food groups in order to obtain all the nutrients.

• Sufficient and balanced: it must cover all the daily needs but without excesses.

• Personalized: it must take into account age, sex, physical activity, state of health, among others.

• Healthy: it cannot contain elements that affect health in any way.

• Examples: excess alcohol, consumption of toxic substances or substances that cause allergies.