Basic concepts in nutrition

We often use terms like vitamins, proteins, micronutrients, or prebiotics, and their functions and even their nature may not always be clear. We've selected the terms we consider most important in the field of nutrition and will try to explain each one and its functions as clearly as possible. We've all experienced this at some point: a doctor might mention a term we don't quite understand. For example, the doctor might say, "Your levels of the enzymes amylase and lipase are very high." But we would understand much better if they said, "You may have an inflamed pancreas." There is no correlation of importance between the terms we have chosen. That is, none is more important than another. We simply had to choose those we considered important to understand and provide a very simple definition for each: Macronutrients. These are the substances that provide energy to our body—among other functions. Macronutrients include fats, carbohydrates, and proteins. They also participate in the building and repair of tissues, in the growth process, and in regulating certain metabolic processes. Micronutrients. Micronutrients—vitamins, minerals, and trace elements—are substances that do not provide energy to our body but are essential in many processes that take place in the human body for everything to function correctly. Among their functions, we could highlight their importance for most cellular functions, the production of enzymes and hormones, and the proper functioning of the immune system. Ultra-processed foods. The word "processed" usually sets off alarm bells. In reality, some processed foods aren't necessarily harmful to your health. What you should be wary of are ultra-processed foods, those whose structure has been altered to modify their flavor, texture, or shelf life, and which often contain a high number of additives, preservatives, colorings, fats, sugar, or salt. Processed foods. There are processed foods that can be consumed with complete confidence. For example: canned legumes, frozen fruits or vegetables, dried mushrooms, frozen fish, and canned fish in water or olive oil, etc. These types of processing don't modify or alter the structure of the foods, although in some cases they may add a component—for example, fish preserved in oil—and in other cases, no component is added—for example, frozen vegetables. Natural foods. These are all foods that have not undergone any type of modification or had anything added to them through an industrial process: an apple, lettuce, a ribeye steak, or lentils. We could also include in this category some foods that have undergone some type of manipulation, but whose nature has not been altered by adding, removing, or changing anything. For example, the pasteurization and packaging of milk. Fiber. Fiber is a component of plant origin that is very resistant to the processes that take place in the human digestive system. Therefore, a significant percentage of the fiber we ingest reaches the large intestine, playing an important role in intestinal transit. Fiber consumption can also be important in preventing some diseases such as diverticulitis, type 2 diabetes, and obesity. Probiotics and prebiotics. Probiotics are live microorganisms that remain active in our intestines and help maintain a normal gut microbiota. In other words, they help ensure that the bacteria present in our intestines are "good." Prebiotics, simply put, are the nutrients that feed the bacteria we mentioned in the previous paragraph. Additives: preservatives and colorings. Additives are components added to food. They can be natural or synthetic, and there is very clear regulation regarding their use. Preservatives are additives added to food to increase its shelf life. Colorings, which can be natural or artificial, are added to modify the food's appearance. Organic or Eco Foods. For a food to be classified as organic, it must meet specific requirements established by regulations: no pesticides or herbicides have been used during its cultivation, it has been stored and transported separately from non-organic foods, and genetically modified organisms have not been used, among other things. The legislation is very clear and strict regarding organic foods, so when it is accompanied by the relevant reviews and inspections, we can be confident in these foods. Light foods. These are foods in which fats and sugars are replaced by other substances with a lower calorie content. The term "light" is not without controversy, as there is no clear scientific evidence to support the claim that these foods are "healthier" or help with weight loss. It is even possible that what is added is "less healthy" than what is removed. It is also possible that a light food may have reduced the amount of fat but increased the amount of sugar, so what is gained in one area is lost in another. In any case, carefully reading the label can clarify all these issues.