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We often use terms like vitamins, proteins, micronutrients, or prebiotics, and it may not always be clear what their functions are or what they are. We've selected the terms we consider most important in the field of nutrition, and we'll try to explain what each one is and the functions it performs or plays a part in as clearly as possible. We've all been to the doctor and heard a reference to a term we don't know exactly. For example, "Your levels of the enzymes amylase and lipase are very high," the doctor might tell us. But we would understand much better if he or she said, "You may have an inflamed pancreas."
There's no correlation in importance between the terms we've chosen. That is, none is more important than the other. We simply had to choose the ones 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 tissue construction and repair, 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 bodies but are essential for many processes in the human body to function properly. Among their functions, we can highlight their importance for most cellular functions, the production of enzymes or hormones, and the proper functioning of the immune system.
Ultra-processed foods.
Generally, the word "processed" sets off all the alarm bells. In reality, there are processed foods that aren't necessarily harmful to your health. What you do need to be wary of are ultra-processed foods, those whose structure has been altered to modify the flavor, texture, or shelf life, and those that often have a high number of additives, preservatives, colorings, fats, sugar, or salt added.
Processed foods.
There are processed foods that can be consumed with complete confidence. For example: canned legumes, frozen fruits or vegetables, dehydrated mushrooms, frozen fish, preserved fish in its natural state or in olive oil, etc. These types of processing do not modify or alter the structure of the food, 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, a lettuce, a steak, or lentils. We could also include in this section 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 plant-based component that is highly resistant to the processes occurring 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 may also be important in preventing certain diseases such as diverticulitis, type 2 diabetes, and obesity.
Probiotics and prebiotics.
Probiotics are live microorganisms that remain active in our gut and help maintain a normal microbiota. In other words, they help ensure that the bacteria present in our gut are "good." Prebiotics, also put very simply, are the nutrients that feed the bacteria we referred to in the previous paragraph.
Additives: preservatives and colorants.
Additives are components added to foods. They can be natural or non-natural, and there are very clear regulations regarding them. Preservatives are additives added to foods to increase the shelf life of foods. Colorings, which can be natural or artificial, are added to modify the visual appearance of the food.
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 must have been stored and transported separately from other non-organic foods, and no genetically modified organisms have been used, among others. The legislation is very clear and strict in the case of organic foods, so when it is accompanied by the relevant reviews and inspections, we can be confident about these foods.
Light Foods.
These are foods in which fats and sugars are replaced by other substances with a lower caloric content. The term "light" is not without controversy, as there is no scientific evidence to clearly support the idea that these foods are "healthier" or that they help with weight loss. It may even be the case that what is added is "less healthy" than what is eliminated. It may also be that in a light food, the amount of fat has been reduced but the amount of sugar has been increased, so that what would be gained on one side is lost on the other. In any case, a careful reading of the label can clarify all these issues.
There's no correlation in importance between the terms we've chosen. That is, none is more important than the other. We simply had to choose the ones 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 tissue construction and repair, 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 bodies but are essential for many processes in the human body to function properly. Among their functions, we can highlight their importance for most cellular functions, the production of enzymes or hormones, and the proper functioning of the immune system.
Ultra-processed foods.
Generally, the word "processed" sets off all the alarm bells. In reality, there are processed foods that aren't necessarily harmful to your health. What you do need to be wary of are ultra-processed foods, those whose structure has been altered to modify the flavor, texture, or shelf life, and those that often have a high number of additives, preservatives, colorings, fats, sugar, or salt added.
Processed foods.
There are processed foods that can be consumed with complete confidence. For example: canned legumes, frozen fruits or vegetables, dehydrated mushrooms, frozen fish, preserved fish in its natural state or in olive oil, etc. These types of processing do not modify or alter the structure of the food, 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, a lettuce, a steak, or lentils. We could also include in this section 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 plant-based component that is highly resistant to the processes occurring 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 may also be important in preventing certain diseases such as diverticulitis, type 2 diabetes, and obesity.
Probiotics and prebiotics.
Probiotics are live microorganisms that remain active in our gut and help maintain a normal microbiota. In other words, they help ensure that the bacteria present in our gut are "good." Prebiotics, also put very simply, are the nutrients that feed the bacteria we referred to in the previous paragraph.
Additives: preservatives and colorants.
Additives are components added to foods. They can be natural or non-natural, and there are very clear regulations regarding them. Preservatives are additives added to foods to increase the shelf life of foods. Colorings, which can be natural or artificial, are added to modify the visual appearance of the food.
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 must have been stored and transported separately from other non-organic foods, and no genetically modified organisms have been used, among others. The legislation is very clear and strict in the case of organic foods, so when it is accompanied by the relevant reviews and inspections, we can be confident about these foods.
Light Foods.
These are foods in which fats and sugars are replaced by other substances with a lower caloric content. The term "light" is not without controversy, as there is no scientific evidence to clearly support the idea that these foods are "healthier" or that they help with weight loss. It may even be the case that what is added is "less healthy" than what is eliminated. It may also be that in a light food, the amount of fat has been reduced but the amount of sugar has been increased, so that what would be gained on one side is lost on the other. In any case, a careful reading of the label can clarify all these issues.