Basic Nutrition Science

Understanding Macronutrients: The Building Blocks of Nutrition

Macronutrients are nutrients that our bodies need in large amounts to provide energy and support growth, metabolism, and other bodily functions. The three primary macronutrients are carbohydrates, proteins, and fats.

Carbohydrates: The Body's Primary Energy Source Carbohydrates are the body's preferred energy source, broken down into glucose that fuels cells, tissues, and organs.

Types of Carbohydrates

• Simple Carbohydrates: Found in fruits, milk, and processed sugars. They provide quick energy but can cause blood sugar spikes
  • Examples: Fructose (fruit), lactose (milk), sucrose (table sugar)
  • Digestion: Rapid absorption into bloodstream
  • Food Sources: Honey, maple syrup, fruits, milk products
• Complex Carbohydrates: Found in whole grains, legumes, and vegetables. They provide sustained energy and contain fiber
  • Examples: Starch (grains, potatoes), fiber (vegetables, legumes)
  • Digestion: Slow digestion and absorption
  • Food Sources: Whole wheat, brown rice, beans, sweet potatoes, vegetables

Functions of Carbohydrates

• Energy Production: Primary fuel for brain and muscles
• Protein Sparing: Allows proteins to perform structural functions rather than energy production
• Fat Metabolism: Essential for efficient fat burning
• Fiber Benefits: Supports digestive health, blood sugar regulation, and cholesterol management

Recommended Intake

• 45-65% of total daily calories should come from carbohydrates
• Focus on complex carbohydrates (at least 50% of total carbohydrate intake)
• Limit added sugars (less than 10% of total calories, ideally less than 5%)
• Fiber intake: 25-30 grams daily for adults

Proteins: The Body's Building Blocks Proteins are essential for building and repairing tissues, supporting immune function, and creating enzymes and hormones.

Amino Acids: The Components of Protein

• Essential Amino Acids: 9 amino acids the body cannot produce and must obtain from food
  • List: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
  • Food Sources: Complete proteins (animal foods, soy, quinoa) or complementary proteins (grains + legumes)
• Non-Essential Amino Acids: 11 amino acids the body can synthesize
• Conditionally Essential Amino Acids: Amino acids needed during illness or stress

Types of Protein Sources

• Animal Proteins: Complete proteins containing all essential amino acids
  • Examples: Meat, poultry, fish, eggs, dairy
  • Advantages: Complete amino acid profile, highly bioavailable
  • Considerations: Saturated fat content, environmental impact
• Plant Proteins: Varied amino acid profiles, many incomplete
  • Examples: Legumes, nuts, seeds, whole grains, soy
  • Advantages: Lower saturated fat, higher fiber, environmental benefits
  • Considerations: Need for complementary proteins, bioavailability

Protein Quality Assessment

• Biological Value: Measure of how efficiently protein is used by the body
• Digestibility: How well protein is absorbed and utilized
• Amino Acid Score: Completeness of essential amino acid profile
• Protein Digestibility Corrected Amino Acid Score (PDCAAS): International standard for protein quality

Functions of Protein

• Tissue Building and Repair: Muscle growth, wound healing, cell regeneration
• Enzyme Function: Catalyzing biochemical reactions
• Hormone Production: Creating signaling molecules (insulin, growth hormone)
• Immune Function: Antibody production and immune cell activity
• Transport: Moving nutrients and oxygen throughout the body
• Fluid Balance: Maintaining proper hydration levels

Recommended Intake

• 0.8 grams per kilogram of body weight for sedentary adults
• 1.2-1.7 grams per kilogram for active individuals
• 1.5-2.2 grams per kilogram for athletes
• 25-30% of total daily calories from protein

Fats: Essential for Health Despite their reputation, fats are essential for numerous bodily functions and overall health.

Types of Dietary Fats

• Saturated Fats: Solid at room temperature, primarily from animal sources
  • Examples: Butter, lard, coconut oil, fatty meats
  • Effects: Can raise LDL cholesterol, limit intake to less than 10% of total calories
• Monounsaturated Fats: Liquid at room temperature, heart-healthy
  • Examples: Olive oil, avocados, nuts, seeds
  • Effects: Can improve cholesterol levels, reduce inflammation
• Polyunsaturated Fats: Essential fats the body cannot produce
  • Omega-3 Fatty Acids: Anti-inflammatory, brain health
    • Sources: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, walnuts
  • Omega-6 Fatty Acids: Important for growth and development
    • Sources: Vegetable oils, nuts, seeds
  • Balance: Aim for 1:1 to 1:4 ratio of omega-3 to omega-6
• Trans Fats: Artificial fats harmful to health
  • Sources: Partially hydrogenated oils, many processed foods
  • Effects: Raise LDL cholesterol, lower HDL cholesterol, increase heart disease risk

Functions of Fats

• Energy Storage: Concentrated energy source (9 calories per gram)
• Cell Membrane Structure: Essential for cell integrity and function
• Hormone Production: Building blocks for steroid hormones
• Vitamin Absorption: Enables absorption of fat-soluble vitamins (A, D, E, K)
• Organ Protection: Cushions and protects vital organs
• Insulation: Helps maintain body temperature

Recommended Intake

• 20-35% of total daily calories from fat
• Less than 10% saturated fat
• Limit trans fats to less than 1% of total calories
• Include omega-3 fatty acids regularly in diet

Micronutrients: The Essential Catalysts

Micronutrients are nutrients needed in smaller amounts but are equally important for health. They include vitamins and minerals that act as catalysts for thousands of biochemical reactions.

Vitamins: Organic Compounds for Vital Functions Vitamins are organic compounds that cannot be synthesized by the body in sufficient amounts and must be obtained from food.

Fat-Soluble Vitamins These vitamins dissolve in fat and can be stored in the body, making toxicity possible with excessive intake.

• Vitamin A: Vision, immune function, skin health
  • Sources: Carrots, sweet potatoes, spinach, liver, eggs
  • Functions: Night vision, immune cell development, skin cell maintenance
  • Deficiency: Night blindness, impaired immunity, dry skin
• Vitamin D: Calcium absorption, bone health, immune function
  • Sources: Sunlight exposure, fatty fish, fortified dairy, egg yolks
  • Functions: Calcium regulation, bone mineralization, immune modulation
  • Deficiency: Rickets, osteomalacia, weakened immunity
• Vitamin E: Antioxidant protection, cell membrane integrity
  • Sources: Nuts, seeds, vegetable oils, leafy greens
  • Functions: Protects cells from oxidative damage, supports skin health
  • Deficiency: Nerve damage, muscle weakness, impaired immunity
• Vitamin K: Blood clotting, bone metabolism
  • Sources: Leafy greens, broccoli, Brussels sprouts, fermented foods
  • Functions: Blood coagulation, bone protein activation
  • Deficiency: Bleeding disorders, bone weakness

Water-Soluble Vitamins These vitamins dissolve in water and are not stored in the body, requiring regular intake.

• B-Complex Vitamins: Energy metabolism, nervous system function
  • B1 (Thiamine): Energy metabolism, nerve function
  • B2 (Riboflavin): Energy production, skin health
  • B3 (Niacin): Energy metabolism, DNA repair
  • B5 (Pantothenic acid): Energy production, hormone synthesis
  • B6 (Pyridoxine): Protein metabolism, neurotransmitter production
  • B7 (Biotin): Energy metabolism, hair/nail health
  • B9 (Folate): DNA synthesis, cell division, fetal development
  • B12 (Cobalamin): Nerve function, red blood cell formation
  • Sources: Whole grains, legumes, meat, eggs, leafy greens
• Vitamin C: Antioxidant, immune support, collagen synthesis
  • Sources: Citrus fruits, berries, peppers, broccoli, kiwi
  • Functions: Antioxidant protection, immune support, collagen production
  • Deficiency: Scurvy, impaired wound healing, weakened immunity

Minerals: Inorganic Elements for Structural and Metabolic Functions Minerals are inorganic elements that play crucial roles in body structure and function.

Major Minerals (Needed in larger amounts)

• Calcium: Bone health, muscle function, nerve signaling
  • Sources: Dairy products, leafy greens, fortified foods, sardines
  • Functions: Bone mineralization, muscle contraction, blood clotting
  • Deficiency: Osteoporosis, muscle cramps, impaired nerve function
• Phosphorus: Bone health, energy metabolism, cell structure
  • Sources: Meat, dairy, legumes, nuts, whole grains
  • Functions: Bone formation, ATP energy production, cell membrane structure
  • Deficiency: Bone weakness, fatigue, impaired growth
• Magnesium: Enzyme function, muscle relaxation, bone health
  • Sources: Whole grains, nuts, seeds, leafy greens, legumes
  • Functions: Enzyme activation, muscle relaxation, bone structure
  • Deficiency: Muscle cramps, fatigue, irregular heartbeat
• Potassium: Fluid balance, nerve function, muscle contraction
  • Sources: Bananas, potatoes, spinach, beans, yogurt
  • Functions: Fluid balance, nerve signaling, muscle contraction
  • Deficiency: Muscle weakness, high blood pressure, kidney stones
• Sodium: Fluid balance, nerve function, muscle contraction
  • Sources: Salt, processed foods, dairy products, some vegetables
  • Functions: Fluid balance, nerve signaling, stomach acid production
  • Deficiency: Hyponatremia, muscle cramps, confusion

Trace Minerals (Needed in smaller amounts)

• Iron: Oxygen transport, energy production
  • Sources: Red meat, poultry, fish, legumes, fortified cereals
  • Functions: Hemoglobin production, oxygen transport, energy metabolism
  • Deficiency: Anemia, fatigue, impaired cognitive function
• Zinc: Immune function, wound healing, DNA synthesis
  • Sources: Meat, shellfish, legumes, nuts, seeds
  • Functions: Immune support, wound healing, enzyme function
  • Deficiency: Impaired immunity, slow wound healing, loss of taste
• Copper: Iron metabolism, connective tissue formation
  • Sources: Shellfish, nuts, seeds, whole grains, organ meats
  • Functions: Iron metabolism, collagen formation, antioxidant defense
  • Deficiency: Anemia, bone abnormalities, impaired immunity
• Selenium: Antioxidant defense, thyroid function
  • Sources: Brazil nuts, seafood, meat, eggs, whole grains
  • Functions: Antioxidant protection, thyroid hormone metabolism
  • Deficiency: Muscle weakness, fatigue, impaired immunity
• Iodine: Thyroid hormone production, metabolism regulation
  • Sources: Seafood, dairy products, iodized salt, seaweed
  • Functions: Thyroid hormone production, brain development
  • Deficiency: Goiter, impaired cognitive development, hypothyroidism

How Food Affects Body Systems Understanding the impact of nutrition on different body systems provides a comprehensive view of food as medicine.

Cardiovascular System

• Heart Health: Nutrients support heart muscle function and circulation
  • Key Nutrients: Omega-3 fatty acids, fiber, potassium, magnesium, antioxidants
  • Protective Foods: Fatty fish, leafy greens, nuts, berries, whole grains
  • Risk Factors: High sodium, saturated fats, trans fats, excessive alcohol
• Blood Pressure Regulation: Minerals and compounds that affect vascular tone
  • Lower BP: Potassium, magnesium, calcium, omega-3s, flavonoids
  • Raise BP: Sodium, excessive alcohol, caffeine (in some individuals)
  • Mechanisms: Vasodilation, fluid balance, reduced inflammation
• Cholesterol Management: Nutrients that affect lipid profiles
  • Lower LDL: Soluble fiber, plant sterols, omega-3s
  • Raise HDL: Healthy fats, moderate alcohol, exercise
  • Balance: Mediterranean diet pattern, whole foods over processed

Nervous System

• Brain Function: Nutrients that support cognitive performance
  • Key Nutrients: Omega-3s, B vitamins, antioxidants, choline
  • Brain Foods: Fatty fish, berries, nuts, seeds, leafy greens, eggs
  • Mechanisms: Neurotransmitter production, cell membrane integrity, antioxidant protection
• Mood Regulation: Nutrition's impact on mental health
  • Serotonin Production: Tryptophan (protein), complex carbohydrates
  • Neurotransmitter Support: B vitamins, magnesium, zinc
  • Inflammation Control: Omega-3s, antioxidants, fiber
  • Gut-Brain Axis: Probiotics, prebiotics, fiber
• Nerve Health: Maintaining nervous system integrity
  • Myelin Production: B vitamins (especially B12), essential fats
  • Nerve Conduction: Sodium, potassium, calcium, magnesium
  • Protection: Antioxidants, omega-3s, B vitamins

Digestive System

• Gut Health: Nutrition's role in digestive function
  • Microbiome Support: Fiber, prebiotics, probiotics, polyphenols
  • Digestive Enzymes: Fresh foods, certain spices, adequate protein
  • Gut Lining Integrity: Zinc, glutamine, vitamin A, omega-3s
• Digestive Efficiency: Optimizing nutrient absorption
  • Stomach Health: Adequate protein, fermented foods, chewing well
  • Intestinal Absorption: Balanced nutrition, adequate hydration, healthy fats
  • Elimination: Fiber, hydration, regular eating patterns
• Common Digestive Issues: Nutritional approaches to relief Acid Reflux: Avoid trigger foods, smaller meals, adequate fiber Constipation: Increase fiber, hydration, exercise, probiotics Bloating: Reduce gas-producing foods, eat slowly, proper food combining

Immune System

• Immune Function: Nutrition's role in defense mechanisms
  • Barrier Function: Vitamin A, C, zinc, protein
  • Cellular Immunity: Vitamin D, zinc, selenium, protein
  • Antibody Production: Protein, vitamin C, zinc, B vitamins
• Anti-inflammatory Effects: Reducing chronic inflammation
  • Anti-inflammatory Foods: Omega-3s, antioxidants, polyphenols, turmeric
  • Pro-inflammatory Foods: Processed foods, excess sugar, unhealthy fats
  • Balance: Mediterranean diet pattern, whole foods, adequate hydration
• Infection Resistance: Building immune resilience
  • Key Nutrients: Vitamin C, D, zinc, selenium, protein
  • Supportive Foods: Citrus fruits, berries, nuts, seeds, lean proteins
  • Lifestyle Considerations: Sleep, stress management, exercise

Musculoskeletal System

• Bone Health: Nutrition for strong bones throughout life
  • Key Nutrients: Calcium, vitamin D, vitamin K, magnesium, protein
  • Bone-Building Foods: Dairy, leafy greens, fortified foods, fish, nuts
  • Prevention Strategies: Adequate calcium/vitamin D, weight-bearing exercise
• Muscle Function: Supporting muscle health and performance
  • Muscle Building: Protein, carbohydrates, creatine (from meat/fish)
  • Muscle Recovery: Protein, carbohydrates, antioxidants, hydration
  • Muscle Maintenance: Adequate protein intake, resistance exercise
• Joint Health: Supporting connective tissues
  • Cartilage Support: Vitamin C, collagen (from bone broth), sulfur compounds
  • Anti-inflammatory: Omega-3s, turmeric, ginger, antioxidants
  • Hydration: Water for joint lubrication and nutrient delivery

Metabolic System

• Energy Production: Converting food to cellular energy
  • Carbohydrate Metabolism: B vitamins, magnesium, chromium
  • Fat Metabolism: B vitamins, carnitine, coenzyme Q10
  • Protein Metabolism: B vitamins, zinc, magnesium
• Blood Sugar Regulation: Maintaining metabolic balance
  • Insulin Sensitivity: Fiber, magnesium, chromium, omega-3s
  • Blood Sugar Control: Complex carbohydrates, protein, healthy fats
  • Prevention Strategies: Whole foods, regular meals, adequate fiber
• Metabolic Rate: Supporting healthy metabolism
  • Thyroid Function: Iodine, selenium, zinc, adequate protein
  • Mitochondrial Health: B vitamins, CoQ10, magnesium, antioxidants
  • Hormonal Balance: Healthy fats, adequate protein, regular eating

Endocrine System

• Hormone Production: Building blocks for hormone synthesis
  • Steroid Hormones: Cholesterol (healthy fats), vitamin C, B vitamins
  • Protein Hormones: Adequate protein, B vitamins, magnesium
  • Regulation: Balanced nutrition, healthy fats, adequate protein
• Stress Response: Nutrition's impact on stress hormones
  • Cortisol Regulation: Vitamin C, B vitamins, magnesium, adequate protein
  • Adrenal Health: Vitamin C, B vitamins, healthy fats, adequate hydration
  • Adaptogens: Certain herbs and foods that support stress response
• Reproductive Health: Nutrition for hormonal balance
  • Hormone Production: Healthy fats, adequate protein, zinc, selenium
  • Cycle Regulation: Balanced nutrition, adequate iron, B vitamins
  • Fertility Support*: Antioxidants, folic acid, zinc, healthy fats

Integrative Nutrition Approaches Modern nutrition science recognizes that individual needs vary based on genetics, lifestyle, and environmental factors.

Personalized Nutrition

• Genetic Considerations: How genetics affect nutrient needs and metabolism
• Lifestyle Factors: Activity level, stress, sleep, and their impact on nutrition
• Environmental Influences: Pollution, climate, and food environment effects
• Life Stage Requirements: Different needs across lifespan and health status

Holistic Nutrition

• Mind-Body Connection: How thoughts, emotions, and beliefs affect nutrition
• Environmental Health: Impact of toxins, pesticides, and food additives
• Social Factors: Culture, community, and relationships affecting food choices
• Spiritual Dimensions: Meaning, purpose, and connection through food

Preventive Nutrition

• Disease Prevention: Using nutrition to prevent chronic diseases
• Aging Gracefully: Nutritional approaches to healthy aging
• Performance Enhancement: Nutrition for physical and mental performance
• Resilience Building: Building nutritional resilience against stress and illness

SolarPunk Nutrition Integration From a SolarPunk perspective, nutrition science should:

• Balance scientific knowledge with traditional wisdom - respecting both modern research and ancestral dietary knowledge
• Focus on whole, unprocessed foods - minimizing industrial processing and maximizing natural nutrition
• Consider environmental sustainability - choosing foods that nourish both people and planet
• Emphasize community and sharing - recognizing food as a social and cultural practice
• Promote food sovereignty - supporting individuals' and communities' control over their food systems
• Integrate with nature - understanding humans as part of natural food systems rather than separate from them

• Macronutrients: Nutrients needed in large amounts (carbohydrates, proteins, fats)
• Micronutrients: Vitamins and minerals needed in smaller amounts
• Essential Amino Acids: Amino acids the body cannot synthesize and must obtain from food
• Complete Protein: Protein source containing all essential amino acids
• Incomplete Protein: Protein source lacking one or more essential amino acids
• Omega-3 Fatty Acids: Essential fatty acids with anti-inflammatory properties
• Antioxidants: Compounds that protect cells from oxidative damage
• Bioavailability: How well nutrients are absorbed and utilized by the body
• Nutrient Density: Amount of nutrients relative to calories in a food
• Glycemic Index: Measure of how quickly a food raises blood sugar levels
• Phytonutrients: Plant compounds with health-promoting properties
• Probiotics: Beneficial bacteria that support gut health
• Prebiotics: Compounds that feed beneficial gut bacteria