Dietary Elements and the Imperative Role of Dietitians and Nutritionists
Dietary Elements and the Imperative Role of Dietitians and Nutritionists
Nutrition is all about understanding the nutrients found in food, how they affect our bodies, and the connection between our diets, our health, and potential illnesses.
Nutritionists draw upon principles from molecular biology, biochemistry, and genetics to comprehend how nutrients impact human biology.
Nutrition also delves into using dietary choices to minimize the risk of diseases, understanding the consequences of an excess or deficiency in a nutrient, and decoding the functioning of allergies.
Nutrients play a crucial role in providing nourishment. Proteins, carbohydrates, fats, vitamins, minerals, fiber, and water are all key nutrients. If our diets lack the right balance, we increase the risk of certain health issues.
This article aims to break down the various nutrients required and explain their importance. It will also touch upon the roles of dietitians and nutritionists.
Macronutrients
Vitamin
Macronutrients are essential nutrients that our bodies need in large quantities.
Effect of too little
Carbohydrates
Effect of too much
Carbohydrates encompass sugars, starches, and fibers.
Sources
Sugars are simple carbs that are quickly broken down and absorbed by the body. They offer quick energy but do not sustain feelings of fullness, potentially causing spikes in blood sugar levels. Overly frequent sugar spikes can boost the risk of type 2 diabetes and its complications.
Fiber, also a type of carb, is broken down by some types of bacteria in the gut, while others pass through unchanged. Complex carbs take longer for the body to break down and absorb, leaving us feeling full for longer. They might also lower the risk of diabetes, cardiovascular disease, and colorectal cancer.
B-1 ()
Processed carbohydrates often provide simple sugars, making them far less healthy options than complex carbs.
Beriberi
Wernicke-Korsakoff syndrome
Proteins
Unclear, as the body excretes it in the urine.
Proteins are made up of amino acids, which are organic compounds naturally present in food.
Fortified cereals and rice, pork, trout, black beans
Our bodies require 20 distinct amino acids, nine of which cannot be produced naturally and must be obtained through diet. The rest, which can be synthesized by the body, are called non-essential amino acids.
Complete proteins, sourced from certain foods, offer all the essential amino acids the body needs. Other foods provide various combinations of amino acids.
B-2 ()
Many plant-based foods lack complete proteins, requiring those following vegetarian or vegan diets to vary their food choices throughout the day to ensure essential amino acid intake.
Hormonal problems, skin disorders, swelling in the mouth and throat
Fats
Unclear, as the body excretes it in the urine.
Fats are essential for lubricating joints, aiding organ hormone production, aiding in the absorption of specific vitamins, reducing inflammation, and maintaining brain health.
Beef liver, breakfast cereal, oats, yogurt, mushrooms, almonds
An excess of fats can lead to obesity, high cholesterol, liver disease, and other health complications. It is essential to understand the type of fat being consumed, with unsaturated fats (such as olive oil) being far healthier alternatives than saturated fats, typically sourced from animals.
Water
B-3 ()
Water is a significant component of human bodies, making up up to 60% of our bodies. Adequate water intake supports various body processes. Water itself contains no calories and does not provide energy.
Pellagra, including skin changes, red tongue, digestive and neurological symptoms
Experts often recommend consuming 2 liters, or 8 glasses, of water daily. However, this requirement can be partially met through dietary sources such as fruits and vegetables.
Facial flushing, burning, itching, headaches, rashes, and dizziness
Individual needs for water can vary based on factors including body size, age, environmental factors, activity levels, health status, and so on.
Beef liver, chicken breast, brown rice, fortified cereals, peanuts.
Click here to find out how much water a person should drink daily and here to learn about the benefits of drinking water.
Nutrition Resources
B-5 ()
For more science-backed resources on nutrition, check out our dedicated hub.
Numbness and burning in hands and feet, fatigue, stomach pain
Micronutrients
Digestive problems at high doses.
Micronutrients are essential in small amounts, including vitamins and minerals. Manufacturers may add these to foods, such as fortified cereals and rice.
Breakfast cereal, beef liver, shiitake mushroom, sunflower seeds
Minerals
The human body requires a basic set of minerals, including carbon, hydrogen, oxygen, and nitrogen.
B-6 ()
Dietary minerals, such as iron, potassium, and others, are also necessary for optimal body function. In most cases, a balanced and varied diet should be able to meet a person's mineral needs. If a deficiency occurs, a doctor may prescribe supplements.
Anemia, itchy rash, skin changes, swollen tongue
Here are some essential minerals and their roles.
Nerve damage, loss of muscle control
Potassium
Chickpeas, beef liver, tuna, chicken breast, fortified cereals, potatoes
Potassium is an electrolyte that plays a critical role in kidney, heart, muscle, and nerve function. The 2015-2020 Dietary Guidelines for Americans recommend that adults consume 4,700 mg of potassium daily.
Insufficient potassium intake may result in high blood pressure, stroke, and kidney stones. In contrast, exceeding the recommended intake may be harmful to people with kidney disease.
B-7 ()
Avocados, coconut water, bananas, dried fruit, squash, beans, lentils, and other foods are excellent sources of potassium.
Hair loss, rashes around the eyes and other body openings, conjunctivitis
Sodium
Unclear
Sodium is an electrolyte that helps maintain nerve and muscle function and regulate fluid levels in the body.
Beef liver, egg, salmon, sunflower seeds, sweet potato
While salt deficiency is rare, an insufficient intake may result in lethargy, confusion, and fatigue. Although table salt is widely used as a condiment, most people consume too much sodium, as it is naturally present in most foods.
Experts encourage avoiding table salt altogether as recommended sodium consumption should not exceed 2,300 mg daily or around one teaspoon.
B-9 ()
Regarding Essential Water-Soluble Vitamins:
Weakness, fatigue, difficulty focusing, heart palpitations, shortness of breath
Many vital nutrients belong to this category, including all eight B vitamins and vitamin C. These vitamins are essential for our wellbeing, and unlike fat-soluble vitamins, they cannot be stored within our bodies for prolonged periods. Instead, they need to be replenished daily through our diet.
May increase cancer risk
Consuming an abundance of these water-soluble vitamins may yield some benefits, but excessive intake won't have any further effects because our bodies eliminate any excess through urine. Conversely, deficiencies can lead to various health issues.
Beef liver, spinach, black-eyed peas, fortified cereal, asparagus
This recommendation covers the key water-soluble vitamins, highlighting their functions and potential risks associated with their deficiencies or excesses.
Vitamin B1 (Thiamine):
B-12 ()
Thiamine plays a crucial role in the proper functioning of the nervous system and heart muscles. A lack of Vitamin B1 can cause issues like beriberi, which results in muscle weakness, loss of appetite, and heart failure.
Anemia, fatigue, constipation, weight loss, neurological changes
The recommended daily Thiamine intake varies by age group and sex. For example, adult men acquire 1.2 mg/day, while women need 1.1 mg/day. Food sources include fish, lean meat, poultry, nuts, legumes, whole grains, and fortified cereals.
No adverse effects reported
Vitamin B2 (Riboflavin):
Clams, beef liver, fortified yeasts, plant milks, and breakfast cereals, some oily fish.
Riboflavin is involved in energy production and cellular health, as well as maintaining healthy skin, eyes, and mucous membranes. Deficiency of Vitamin B2 could lead to significant weakness, mouth ulcers, skin rashes, and other symptoms. In the United States, adequate riboflavin intake averages 1.1 to 1.3 mg/day for adult women, and 1.3 mg/day for men. Find Vitamin B2 in dairy products, meat, poultry, and leafy green vegetables.
Vitamin B3 (Niacin):
Vitamin C ()
Niacin is crucial for the metabolism of carbohydrates and fat, and it also plays an essential role in maintaining healthy skin and nerve function. Low niacin intake can result in pellagra – a severe deficiency manifesting as visible skin lesions, diarrhea, dementia, and even death in extreme cases. The recommended daily dietary intake for adults ranges from 14 to 16 mg in men and 13 to 15 mg in women. Good sources include meat, fish, poultry, bread, cereals, and legumes.
Scurvy, including fatigue, skin rash, gum inflammation, poor wound healing
Vitamin B5 (Pantothenic Acid):
Nausea, diarrhea, stomach cramps
This vitamin is essential for breaking down proteins, fats, and carbohydrates to generate energy. Pantothenic acid deficiency can initiate a slew of symptoms, such as fatigue, numbness, and skin rashes. Adults are recommended to consume around 5 mg of Pantothenic Acid daily. Availability is wide, across various foods like meat, poultry, fish, seeds, vegetables, and whole grains.
Citrus fruits, berries, red and green peppers, kiwi fruit, broccoli, baked potatoes, fortified juices.
Vitamin B6 (Pyridoxine):
Here is another fundamental water-soluble vitamin playing an essential role in protein metabolism, synthesizing neurotransmitters, and regulating homocysteine levels in the body. Symptoms of a Vitamin B6 deficiency often manifest as weakness, seizures, skin rashes, and confusion. The recommended daily intake for adults is 1.3 mg for men and 1.2 mg for women. Food sources include fish, poultry, meat, potatoes, bananas, spinach, and fortified cereals.
Vitamin B9 (Folate or Folic Acid):
This essential vitamin is involved in proper cell division and growth, and it’s essential for pregnant women to prevent birth defects. Low folate levels can lead to anemia, weakness, and fatigue. The Recommended Daily Allowance (RDA) varies depending on age, gender, and pregnancy or lactation status.
Vitamin
Proper dietary sources include leafy green vegetables, legumes, nuts, seeds, citrus fruits, and whole grains.
Effect of too little
Vitamin C:
Effect of too much
Well-known as an antioxidant, Vitamin C is vital for various bodily functions, including collagen synthesis, wound healing, and immune system support. A lack of Vitamin C can lead to scurvy – symptoms include fatigue, muscle weakness, gum swelling, and internal hemorrhaging. The daily recommended intake varies by age and sex. Generally, adult men and women need around 90 mg and 75 mg respectively, though increased intake during times of illness or athletic training may be required. Find Vitamin C plentifully in citrus fruits, leafy greens, tomatoes, bell peppers, and strawberries.
Sources
Sources:
Retrieved from Mayo Clinic (2021), "Vitamin B12, Folic Acid, and Vitamin B6", https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20360511
Vitamin A ()
Retrieved from Mayo Clinic (2020), "Thiamine", https://www.mayoclinic.org/drugs-supplements-thiamine/art-20362154
Night blindness
Retrieved from Mayo Clinic (2020), "Riboflavin", https://www.mayoclinic.org/drugs-supplements-vitamin-b2/art-20362029
Pressure on the brain, nausea, dizziness, skin irritation, joint and bone pain, orange pigmented skin color
Retrieved from Mayo Clinic (2020), "Niacin", https://www.mayoclinic.org/drugs-supplements-niacin/art-20362513
Sweet potato, beef liver, spinach, and other dark leafy greens, carrots, winter squash
Retrieved from Mayo Clinic (2020), "Pantothenic Acid", https://www.mayoclinic.org/drugs-supplements-pantothenic-acid/art-20362751
Retrieved from Mayo Clinic (2018), "Pyridoxine (Vitamin B6)", https://www.mayoclinic.org/drugs-supplements-pyridoxine/{Open in new tab}(vitamin-b6)/art-20360912
Retrieved from Mayo Clinic (2020), "Folic Acid", https://www.mayoclinic.org/drugs-supplements-folic-acid/art-20364863
Poor bone formation and weak bones
Retrieved from Mayo Clinic (2021), "Vitamin C", https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20360859
Anorexia, weight loss, changes in heart rhythm, damage to cardiovascular system and kidneys
Retrieved from National Institutes of Health (2021), "Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Other Antioxidants", https://ods.od.nih.gov/factsheets/Antioxidants-VitamincE-Selenium-druginfo.html
Sunlight exposure plus dietary sources: cod liver oil, oily fish, dairy products, fortified juices
Retrieved from National Institutes of Health (2020), "Vitamin B6", https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
Retrieved from National Institutes of Health (2020), "Thiamine", https://ods.od.nih.gov/factsheets/Thiamine-HealthProfessional/
Retrieved from National Institutes of Health (2020), "Riboflavin", https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
Peripheral neuropathy, retinopathy, reduced immune response
Retrieved from National Institutes of Health (2020), "Niacin", https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
May reduce the ability of blood to clot
Retrieved from National Institutes of Health (2019), "Pantothenic Acid", https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
Wheatgerm, nuts, seeds, sunflower and safflower oil, spinach
Retrieved from National Institutes of Health (2017), "Vitamin B2 (Riboflavin)", https://ods.od.nih.gov/factsheets/VitaminB2-HealthProfessional/
Retrieved from Nutritionlab.com (2021), "Vitamins and Minerals", https://www.nutritionlab.com/ourproducts
Retrieved from Mayoclinic.org (2021), "B Vitamins", <https://www.mayoclinic.org/drugs-
Bleeding and hemorrhaging in severe cases
Folks oughta consume water-soluble vitamins regularly 'cause the bod has a knack for removing 'em swiftly and ain't too good at storing 'em easy either.
No adverse effects but it may interact with blood thinners and other drugs
| | | | || --- | --- | --- | --- || Vitamin | Symptoms of deficiency | Symptoms of overdose | Sources || B-1 (Thiamine) | Beriberi, Wernicke-Korsakoff syndrome | Unclear, as excess gets excreted in pee. | Fortified cereals and rice, pork, trout, black beans || B-2 (Riboflavin) | Hormonal hiccups, skin issues, swelling in mouth & throat | Unclear, as excess gets excreted in pee. | Beef liver, breakfast cereal, oats, yogurt, mushrooms, almonds || B-3 (Niacin) | Pellagra with skin changes, tongue redness, digestive and neurological issues | Flushed face, burning, itching, headaches, rashes, dizziness | Beef liver, chicken breast, brown rice, fortified cereals, peanuts || B-5 (Pantothenic Acid) | Numb hands/feet, fatigue, stomach pain | Digestive issues at high doses. | Breakfast cereal, beef liver, shiitake mushroom, sunflower seeds || B-6 (Pyridoxine) | Anemia, itchy rash, skin changes, swollen tongue | Nerve damage, loss of muscle control | Chickpeas, beef liver, tuna, chicken breast, fortified cereals, potatoes || B-7 (Biotin) | Hair loss, skin rashes around eyes & body openings | Unclear | Beef liver, egg, salmon, sunflower seeds, sweet potato || B-9 (Folate/Folic acid) | Weakness, fatigue, focus issues, heart palpitations, shortness of breath | Potential cancer risk increase | Beef liver, spinach, black-eyed peas, fortified cereal, asparagus || B-12 (Cobalamin) | Anemia, fatigue, constipation, weight loss, neurological changes | No reported side effects | Clams, beef liver, fortified yeasts, plant milks, and breakfast cereals, certain fish. || Vitamin C | Scurvy with fatigue, skin rash, gum inflammation, poor wound healing | Nausea, diarrhea, stomach cramps | Citrus fruits, berries, peppers, kiwi fruit, broccoli, baked potatoes, fortified juices |
Leafy, green vegetables, soybeans, edamame, okra, natto
Fat-soluble vitamins
The body absorbs fat-soluble vitamins in the presence of fats (lipids) through the intestines. These vitamins don't get flushed out as easily, so the bod can store 'em. Those following low-fat diets might be at risk of missing out on 'em. Overdoing it can cause issues.
| | | | || --- | --- | --- | --- || Vitamin | Deficiency symptoms | Excess symptoms | Sources || Vitamin A | Night blindness | Brain pressure, nausea, dizziness, skin irritation, joint and bone pain, orange skin tint | Sweet potato, beef liver, spinach, and other dark leafy greens, carrots, winter squash || | Poor bone development, weak bones | Appetite loss, weight loss, heart rhythm changes, organ damage | Sunlight exposure and dietary sources: cod liver oil, oily fish, dairy products, fortified juices || | Peripheral nerve damage, eye damage, reduced immune response | May affect blood clotting | Wheatgerm, nuts, seeds, sunflower and safflower oil, spinach || | Bleeding in severe cases | Interacts with blood thinners and other meds | Leafy, green vegetables, soybeans, edamame, okra, natto |
Multivitamin pills can be bought in stores or online, but it's recommended to chat with a doctor prior to starting any supplementation to ensure they're the best choice.
Antioxidants
Certain nutrients serve as antioxidants, destroying harmful toxins referred to as free radicals or reactive oxygen species. An overabundance may result in cell damage and illness.
Learn about antioxidants here.Find out which foods have 'em here.
Dietitian vs. Nutritionist
Registered dietitian nutritionist (RD or RDN) learns about food, nutrition, and dietetics in accredited university programs and meets rigorous education requirements, internships, licensure exams, and continuing education hours every 5 years. They work in several fields including healthcare, education, corporate wellness, research, and the food industry.
Nutritionist learns about nutrition through self-study or formal education. They may not meet the qualifications to use the titles RD or RDN and often work in the food industry and food science.
In Summary
Nutrition is studying the impact of food on the body. Consuming a diverse diet is essential for acquiring a wide range of essential nutrients.
Some choose to follow a specific diet, focusing on certain foods and avoiding others. Careful planning is necessary to maintain health, ensuring all vitamins are included.
A diet rich in plant-based foods and limiting added animal fats, processed foods, sugar, and salt is likely to support good health.
Check out different diets here.
Sure thing! Here's a different take on your question:
Q:
What kind of diet would you suggest for optimal health?
A:
I'm all about the personalized approach when it comes to diets. Folks got different genetic makeup, health issues, and lifestyle choices, so what works for one might not work for another.
But if I had to recommend a diet with broad health benefits, it'd be one that's packed with plants. This could mean anything from a Mediterranean-style diet, DASH diet, or vegan diet, to lower-carb options like a keto or paleo diet, as long as it's plant-heavy and provides enough fiber to keep gut bacteria happy. Antioxidants, phytochemicals, and essential nutrients are essential for overall health, so don't skimp on those.
- Consuming antioxidant-rich foods, such as berries and spinach, can help reduce the risk of conditions like depression and eczema, according to numerous nutrition studies.
- A nutritionist might recommend a diet low in simple carbohydrates and high in complex carbs, proteins, and healthy fats for individuals with obesity and high cholesterol levels to help balance their macronutrient intake and improve their overall health.
- Predictive analysis of dietary habits and nutritional data may reveal potential connections between certain nutrients, such as vitamin D and calcium, and the risk of developing bipolar disorder, offering new opportunities for prevention and treatment strategies.
- A balanced diet rich in essential minerals like potassium, found in foods like bananas and leafy greens, can help alleviate symptoms of mental health disorders such as anxiety and depression by regulating nerve function and reducing inflammation.