Nutrition for a Healthy Mind and Body
The Science of Food, Chemical Processes, and Nutrients
May 1, 2009
Food contains substances that are essential for the production of energy and material needed for proper growth and development of all body cells. Nutrients are classified as either:
- Essential nutrients: substances which the body must synthesize from food;
- Non-essential: substances which the body can synthesize without the use of food.
Nutrients are further classified into six groups:
- Carbohydrates
- Proteins
- Fats
- Vitamins
- Minerals
- Water
Functions
In the body, food is first broken down into their chemical components, then further processed into smaller substances that the body can utilize. Nutrients have three basic functions in the body:
- To provide energy
- To promote growth and development
- To regulate body processes
For example, every single cell in the body requires energy to perform cellular activities. This energy comes in the form of simple sugars, the result of carbohydrate metabolism. Also found in foods are a variety of vitamins and minerals that are necessary for building and repairing cells and to perform important catalytic processes during chemical reactions.
For example, vitamins help release the energy found in carbohydrates but do not provide any energy themselves. Like vitamins, minerals are necessary for a number of processes such as in the electric impulses within the heart, differentiation of nerve transmission, and water balance in the kidneys.
Water - A Vital Nutrient
According to researchers at the Mayo Clinic, "water comprises 60% of the body," while others suggest a range of 55-70% that is dependent on several variables (age, weight, and gender).
Researchers might disagree on how much water the body is actually composed of, but one thing is certain, without this vital nutrient, all life would cease. Water functions to:
- Provides a medium for the transportation of nutrients and waste products.
- Lubrication and keeps mucus membranes moist.
- Maintains body temperature.
- Provides a medium for chemical reactions.
Food Choices
Because of conflicting information from a variety of sources, it is often difficult for consumers to know which foods are best. Food manufacturers and pharmaceutical companies attempting to demonstrate to the public that their products are healthy have funded studies.
In addition, specialty groups have also funded studies that have focused their research on specific outcomes. For example in the fast food industry where food on the run is not showing any signs of slowing down, marketing efforts aim to attract those consumers on low-fat and low-calorie dietary restrictions. Conversely, there are organizations like The American Heart Association whose focus is on heart-healthy foods.
Whole Foods
Foods that are closest to its natural source are much healthier for the body then foods processed and refined as important nutrients are often lost during the manufacturing process. Recommendations for this type of eating suggest:
- Purchase fresh produce instead of the canned varieties.
- Cook fresh cuts of meats and poultry instead of the prepackaged frozen or dry-processed meals.
- Sauté a fresh piece of fish with fresh herbs in olive oil rather than deep-fried.
- Eliminate soda and sugary drinks and opt for 100% whole juice or a tall glass of water.
Unfortunately, for many eating whole, natural, and unprocessed is more expensive than the canned, refined, and processed counterpart.
In conclusion, behind almost every healthy diet is a body and mind functioning at optimal capacity. Good food choices will contribute to a lower risk of developing health problems and conditions that can adversely influence quality of life. Eating healthier in conjunction with regular exercise and stress-eliminating activities is a movement towards a healthier mind, body, and spirit.
Additional Reading:
Mayo Clinic Staff. “Nutrition and Healthy Eating.” http://www.mayoclinic.com/health/water/nu00283. Accessed April 30 2009
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