Nutrition
Biohacking
Evidence based nutrition
A nutrient is a substance used by an organism to survive, grow, and reproduce. The requirement for dietary nutrient intake applies to animals, plants, fungi, and protists. Nutrients can be incorporated into cells for metabolic purposes or excreted by cells to create non-cellular structures, such as hair, scales, feathers, or exoskeletons. Some nutrients can be metabolically converted to smaller molecules in the process of releasing energy, such as for carbohydrates, lipids, proteins, and fermentation products (ethanol or vinegar), leading to end-products of water and carbon dioxide. All organisms require water. Essential nutrients for animals are the energy sources, some of the amino acids that are combined to create proteins, a subset of fatty acids, vitamins and certain minerals.
Different types of organism have different essential nutrients. Ascorbic acid (vitamin C) is essential, meaning it must be consumed in sufficient amounts, to humans and some other animal species, but not to all animals and not to plants, which are able to synthesize it. Nutrients may be organic or inorganic: organic compounds include most compounds containing carbon, while all other chemicals are inorganic. Inorganic nutrients include nutrients such as iron, selenium, and zinc, while organic nutrients include, among many others, energy-providing compounds and vitamins
Macronutrient
Consumed in relatively large amounts (grams or ounces), macronutrients (carbohydrates, fats, proteins, water) are used primarily to generate energy or to incorporate into tissues for growth and repair.
Macronutrients are defined in several ways.
- The chemical elements humans consume in the largest quantities are carbon, hydrogen, nitrogen, oxygen, phosphorus, and sulphur, summarized as CHNOPS.
- The chemical compounds that humans consume in the largest quantities and provide bulk energy are classified as carbohydrates, proteins, and fats. Water must be also consumed in large quantities.
- Calcium, sodium, potassium, magnesium, and chloride ions, along with phosphorus and sulfur, are listed with macronutrients because they are required in large quantities compared to micronutrients, i.e., vitamins and other minerals, the latter often described as trace or ultratrace minerals.
Macronutrients provide energy:
Carbohydrates
Carbohydrates are compounds made up of types of sugar. Carbohydrates are classified according to their number of sugar units:monosaccharides(such as glucose and fructose), disaccharides (such as sucrose and lactose), oligosaccharides (3 to 10 of monosaccharides), and polysaccharides(such as starch, glycogen, and cellulose).
- Complex carbohydrates
- Simple carbohydrates
Proteins
Proteins are organic compounds that consist of amino acids joined by peptide bonds. Since the body cannot manufacture some of the amino acids(termed essential amino acids), the diet must supply them. Through digestion, proteins are broken down by proteases back into free amino acids.
Fats
Fats consist of a glycerin molecule with three fatty acids attached. Fatty acid molecules contain a -COOH group attached to unbranched hydrocarbon chains connected by single bonds alone (saturated fatty acids) or by both double and single bonds (unsaturated fatty acids). Fats are needed for construction and maintenance of cell membranes, to maintain a stable body temperature, and to sustain the health of skin and hair. Because the body does not manufacture certain fatty acids (termed essential fatty acids), they must be obtained through one's diet.
Fat has an energy content of 9 kcal/g (~37.7 kJ/g) and proteins and carbohydrates 4kcal/g (~16.7 kJ/g).
Big Fat Fact - 10 kg (Fat) -> 8.4 kg (CO2) + 1.6 kg (H2O)
Types
Saturated fat - Single bond between their molecules
- Solid at room temperature
- Butter, Cheese
Un-saturated fat - One or more double or triple bond between the molecules
- Liquid at room temperature
- Olive oil, Sunflower oil
Trans fat
- Natural trans fat (Meat)
- Artificial trans fat (Industrial, Partially hyderogenerated fats)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769584
Visceral body fat
Visceral body fat, also known as 'hidden' fat, is fat stored deep inside the belly, wrapped around the organs, including the liver and intestines. It makes up about one tenth of all the fat stored in the body.
Subcutaneous fat
Most fat is stored underneath the skin and is known as subcutaneous fat.
Micronutrient
Micronutrients are needed in smaller amounts (milligrams or micrograms); they have subtle biochemical and physiological roles in cellular processes, like vascular functions or nerve conduction.
Micronutrients support metabolism.
- Dietary minerals are generally trace elements, salts, or ions such as copper and iron. Some of these minerals are essential to human metabolism.
- Vitamins are organic compounds essential to the body. They usually act as coenzymes or cofactors for various proteins in the body.
Gluten
Gluten is a protein naturally found in some grains including wheat, barley, rye, and spelt. It acts like a binder, holding food together and adding a "stretchy" quality - think of a pizza maker tossing and stretching out a ball of dough. Without gluten, the dough would rip easily.
Wheat products, such as bread, baked goods, crackers, cereals, and pasta, commonly contain gluten. It is also an ingredient in barley-based products, including malt, food coloring, malt vinegar, and beer.