Nutrition: Nutrients and the role of the dietitian and nutritionist

Nutrition is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease. MedicalNewsTodayHealthConditionsDiscoverToolsConnectSubscribeWhatisnutrition,andwhydoesitmatter?MedicallyreviewedbyNatalieButler,R.D.,L.D.—WrittenbyTimNewmanonJanuary9,2020MacronutrientsMicronutrientsDietitianvs.nutritionistSummaryNutritionisthestudyofnutrientsinfood,howthebodyusesthem,andtherelationshipbetweendiet,health,anddisease.Nutritionistsuseideasfrommolecularbiology,biochemistry,andgeneticstounderstandhownutrientsaffectthehumanbody.Nutritionalsofocusesonhowpeoplecanusedietarychoicestoreducetheriskofdisease,whathappensifapersonhastoomuchortoolittleofanutrient,andhowallergieswork.Nutrientsprovidenourishment.Proteins,carbohydrates,fat,vitamins,minerals,fiber,andwaterareallnutrients.Ifpeopledonothavetherightbalanceofnutrientsintheirdiet,theirriskofdevelopingcertainhealthconditionsincreases.Thisarticlewillexplainthedifferentnutrientsapersonneedsandwhy.Itwillalsolookattheroleofthedietitianandthenutritionist.MacronutrientsShareonPinterestConsumingtherightbalanceofnutrientscanhelpmaintainahealthfullifestyle.Macronutrientsarenutrientsthatpeopleneedinrelativelylargequantities.CarbohydratesSugar,starch,andfiberaretypesofcarbohydrates.Sugarsaresimplecarbs.Thebodyquicklybreaksdownandabsorbssugarsandprocessedstarch.Theycanproviderapidenergy,buttheydonotleaveapersonfeelingfull.Theycanalsocauseaspikeinbloodsugarlevels.Frequentsugarspikesincreasetheriskoftype2diabetesanditscomplications.Fiberisalsoacarbohydrate.Thebodybreaksdownsometypesoffiberandusesthemforenerg;othersaremetabolizedbygutbacteria,whileothertypespassthroughthebody.Fiberandunprocessedstarcharecomplexcarbs.Ittakesthebodysometimetobreakdownandabsorbcomplexcarbs.Aftereatingfiber,apersonwillfeelfullforlonger.Fibermayalsoreducetheriskofdiabetes,cardiovasculardisease,andcolorectalcancer.Complexcarbsareamorehealthfulchoicethansugarsandrefinedcarbs.Learnmorehereaboutfiber.ProteinsProteinsconsistofaminoacids,whichareorganiccompoundsthatoccurnaturally.Thereare20aminoacids.Someoftheseareessential,whichmeanspeopleneedtoobtainthemfromfood.Thebodycanmaketheothers.Somefoodsprovidecompleteprotein,whichmeanstheycontainalltheessentialaminoacidsthebodyneeds.Otherfoodscontainvariouscombinationsofaminoacids.Mostplant-basedfoodsdonotcontaincompleteprotein,soapersonwhofollowsavegandietneedstoeatarangeoffoodsthroughoutthedaythatprovidestheessentialaminoacids.Learnmorehereaboutprotein.FatsFatsareessentialfor:lubricatingjointshelpingorgansproducehormonesenablingthebodytoabsorbcertainvitaminsreducinginflammationpreservingbrainhealthToomuchfatcanleadtoobesity,highcholesterol,liverdisease,andotherhealthproblems.However,thetypeoffatapersoneatsmakesadifference.Unsaturatedfats,suchasoliveoil,aremorehealthfulthansaturatedfats,whichtendtocomefromanimals.Inthisarticle,learnmoreaboutthedifferenttypesoffatsandwheretofindthem.WaterTheadulthumanbodyisupto60%water,anditneedswaterformanyprocesses.Watercontainsnocalories,anditdoesnotprovideenergy.Manypeoplerecommendconsuming2liters,or8glasses,ofwateraday,butitcanalsocomefromdietarysources,suchasfruitandvegetables.Adequatehydrationwillresultinpaleyellowurine.Requirementswillalsodependonanindividual’sbodysizeandage,environmentalfactors,activitylevels,healthstatus,andsoon.Clickheretofindouthowmuchwaterapersonneedseachdayandheretolearnaboutthebenefitsofdrinkingwater.Formorescience-backedresourcesonnutrition,visitourdedicatedhub.MicronutrientsMicronutrientsareessentialinsmallamounts.Theyincludevitaminsandminerals.Manufacturerssometimesaddthesetofoods.Examplesincludefortifiedcerealsandrice.MineralsThebodyneedscarbon,hydrogen,oxygen,andnitrogen.Italsoneedsdietaryminerals,suchasiron,potassium,andsoon.Inmostcases,avariedandbalanceddietwillprovidethemineralsapersonneeds.Ifadeficiencyoccurs,adoctormayrecommendsupplements.Herearesomeofthemineralsthebodyneedstofunctionwell.PotassiumPotassiumisanelectrolyte.Itenablesthekidneys,theheart,themuscles,andthenervestoworkproperly.The2015–2020DietaryGuidelinesforAmericansrecommendthatadultsconsume4,700milligrams(mg)ofpotassiumeachday.Toolittlecanleadtohighbloodpressure,stroke,andkidneystones.Toomuchmaybeharmfultopeoplewithkidneydisease.Avocados,coconutwater,bananas,driedfruit,squash,beans,andlentilsaregoodsources.Learnmorehereaboutpotassium.SodiumSodiumisanelectrolytethathelps:maintainnerveandmusclefunctionregulatefluidlevelsinthebodyToolittlecanleadtohyponatremia.Symptomsincludelethargy,confusion,andfatigue.Learnmorehere.Toomuchcanleadtohighbloodpressure,whichincreasestheriskofcardiovasculardiseaseandstroke.Tablesalt,whichismadeupofsodiumandchloride,isapopularcondiment.However,mostpeopleconsumetoomuchsodium,asitalreadyoccursnaturallyinmostfoods.Expertsurgepeoplenottoaddtablesalttotheirdiet.Currentguidelinesrecommendconsumingnomorethan2,300mgofsodiumaday,oraroundoneteaspoon.Thisrecommendationincludesbothnaturally-occurringsources,aswellassaltapersonaddstotheirfood.Peoplewithhighbloodpressureorkidneydiseaseshouldeatless.Howmuchsaltdoesapersonneed?Findouthere.CalciumThebodyneedscalciumtoformbonesandteeth.Italsosupportsthenervoussystem,cardiovascularhealth,andotherfunctions.Toolittlecancausebonesandteethtoweaken.Symptomsofaseveredeficiencyincludetinglinginthefingersandchangesinheartrhythm,whichcanbelife-threatening.Toomuchcanleadtoconstipation,kidneystones,andreducedabsorptionofotherminerals.Currentguidelinesforadultsrecommendconsuming1,000mgaday,and1,200mgforwomenaged51andover.Goodsourcesincludedairyproducts,tofu,legumes,andgreen,leafyvegetables.Findoutmoreaboutcalcium.PhosphorusPhosphorusispresentinallbodycellsandcontributestothehealthofthebonesandteeth.Toolittlephosphoruscanleadtobonediseases,affectappetite,musclestrength,andcoordination.Itcanalsoresultinanemia,ahigherriskofinfection,burningorpricklingsensationsintheskin,andconfusion.Toomuchinthedietisunlikelytocausehealthproblemsthoughtoxicityispossiblefromsupplements,medications,andphosphorusmetabolismproblems.Adultsshouldaimtoconsumearound700mgofphosphoruseachday.Goodsourcesincludedairyproducts,salmon,lentils,andcashews.Whydopeopleneedphosphorus?Findouthere.MagnesiumMagnesiumcontributestomuscleandnervefunction.Ithelpsregulatebloodpressureandbloodsugarlevels,anditenablesthebodytoproduceproteins,bone,andDNA.Toolittlemagnesiumcaneventuallyleadtoweakness,nausea,tiredness,restlesslegs,sleepconditions,andothersymptoms.Toomuchcanresultindigestiveand,eventually,heartproblems.Nuts,spinach,andbeansaregoodsourcesofmagnesium.Adultfemalesneed320mgofmagnesiumeachday,andadultmalesneed420mg.Whyismagnesiumessential?Clickheretolearnmore.ZincZincplaysaroleinthehealthofbodycells,theimmunesystem,woundhealing,andthecreationofproteins.Toolittlecanleadtohairloss,skinsores,changesintasteorsmell,anddiarrhea,butthisisrare.Toomuchcanleadtodigestiveproblemsandheadaches.Clickheretolearnmore.Adultfemalesneed8mgofzincaday,andadultmalesneed11mg.Dietarysourcesincludeoysters,beef,fortifiedbreakfastcereals,andbakedbeans.Formoreondietarysourcesofzinc,clickhere.Howdoeszincbenefitaperson’shealth?Clickheretofindout.IronIroniscrucialfortheformationofredbloodcells,whichcarryoxygentoallpartsofthebody.Italsoplaysaroleinformingconnectivetissueandcreatinghormones.Toolittlecanresultinanemia,includingdigestiveissues,weakness,anddifficultythinking.Learnmorehereaboutirondeficiency.Toomuchcanleadtodigestiveproblems,andveryhighlevelscanbefatal.Goodsourcesincludefortifiedcereals,beefliver,lentils,spinach,andtofu.Adultsneed8mgofironaday,butfemalesneed18mgduringtheirreproductiveyears.Whyisironimportant?Findouthere.ManganeseThebodyusesmanganesetoproduceenergy,itplaysaroleinbloodclotting,anditsupportstheimmunesystem.Toolittlecanresultinweakbonesinchildren,skinrashesinmen,andmoodchangesinwomen.Toomuchcanleadtotremors,musclespasms,andothersymptoms,butonlywithveryhighamounts.Mussels,hazelnuts,brownrice,chickpeas,andspinachallprovidemanganese.Maleadultsneed2.3mgofmanganeseeachday,andfemalesneed1.8mg.Findoutmorehereaboutmanganese.CopperCopperhelpsthebodymakeenergyandproduceconnectivetissuesandbloodvessels.Toolittlecoppercanleadtotiredness,patchesoflightskin,highcholesterol,andconnectivetissuedisorders.Thisisrare.Toomuchcoppercanresultinliverdamage,abdominalpain,nausea,anddiarrhea.Toomuchcopperalsoreducestheabsorptionofzinc.Goodsourcesincludebeefliver,oysters,potatoes,mushrooms,sesameseeds,andsunflowerseeds.Adultsneed900micrograms(mcg)ofcoppereachday.Whyiscopperimportant?Clickheretofindout.SeleniumSeleniumismadeupofover24selenoproteins,anditplaysacrucialroleinreproductiveandthyroidhealth.Asanantioxidant,itcanalsopreventcelldamage.Toomuchseleniumcancausegarlicbreath,diarrhea,irritability,skinrashes,brittlehairornails,andothersymptoms.Toolittlecanresultinheartdisease,infertilityinmen,andarthritis.Adultsneed55mcgofseleniumaday.Brazilnutsareanexcellentsourceofselenium.Otherplantsourcesincludespinach,oatmeal,andbakedbeans.Tuna,ham,andenrichedmacaroniareallexcellentsources.Learnmoreaboutseleniumhere.VitaminsShareonPinterestEatingavarietyofhealthfulfoodscanprovidethebodywithdifferentvitamins.Peopleneedsmallamountsofvariousvitamins.Someofthese,suchasvitaminC,arealsoantioxidants.Thismeanstheyhelpprotectcellsfromdamagebyremovingtoxicmolecules,knownasfreeradicals,fromthebody.Vitaminscanbe:Water-soluble:TheeightBvitaminsandvitaminCFat-soluble:VitaminsA,D,E,andKLearnmoreaboutvitaminshere.WatersolublevitaminsPeopleneedtoconsumewater-solublevitaminsregularlybecausethebodyremovesthemmorequickly,anditcannotstorethemeasily.VitaminEffectoftoolittleEffectoftoomuchSourcesB-1(thiamin)BeriberiWernicke-KorsakoffsyndromeUnclear,asthebodyexcretesitintheurine.Fortifiedcerealsandrice,pork,trout,blackbeansB-2(riboflavin)Hormonalproblems,skindisorders,swellinginthemouthandthroatUnclear,asthebodyexcretesitintheurine.Beefliver,breakfastcereal,oats,yogurt,mushrooms,almondsB-3(niacin)Pellagra,includingskinchanges,redtongue,digestiveandneurologicalsymptomsFacialflushing,burning,itching,headaches,rashes,anddizzinessBeefliver,chickenbreast,brownrice,fortifiedcereals,peanuts.B-5(pantothenicacid)Numbnessandburninginhandsandfeet,fatigue,stomachpainDigestiveproblemsathighdoses.Breakfastcereal,beefliver,shiitakemushroom,sunflowerseedsB-6(pyridoxamine,pyridoxal)Anemia,itchyrash,skinchanges,swollentongueNervedamage,lossofmusclecontrolChickpeas,beefliver,tuna,chickenbreast,fortifiedcereals,potatoesB-7(biotin)Hairloss,rashesaroundtheeyesandotherbodyopenings,conjunctivitisUnclearBeefliver,egg,salmon,sunflowerseeds,sweetpotatoB-9(folicacid,folate)Weakness,fatigue,difficultyfocusing,heartpalpitations,shortnessofbreathMayincreasecancerriskBeefliver,spinach,black-eyedpeas,fortifiedcereal,asparagusB-12(cobalamins)Anemia,fatigue,constipation,weightloss,neurologicalchangesNoadverseeffectsreportedClams,beefliver,fortifiedyeasts,plantmilks,andbreakfastcereals,someoilyfish.VitaminC(ascorbicacid)Scurvy,includingfatigue,skinrash,guminflammation,poorwoundhealingNausea,diarrhea,stomachcrampsCitrusfruits,berries,redandgreenpeppers,kiwifruit,broccoli,bakedpotatoes,fortifiedjuices.Fat-solublevitaminsThebodyabsorbsfat-solublevitaminsthroughtheintestineswiththehelpoffats(lipids).Thebodycanstorethemanddoesnotremovethemquickly.Peoplewhofollowalow-fatdietmaynotbeabletoabsorbenoughofthesevitamins.Iftoomanybuildup,problemscanarise.VitaminEffectoftoolittleEffectoftoomuchSourcesVitaminA(retinoids)NightblindnessPressureonthebrain,nausea,dizziness,skinirritation,jointandbonepain,orangepigmentedskincolorSweetpotato,beefliver,spinach,andotherdarkleafygreens,carrots,wintersquashVitaminDPoorboneformationandweakbonesAnorexia,weightloss,changesinheartrhythm,damagetocardiovascularsystemandkidneysSunlightexposureplusdietarysources:codliveroil,oilyfish,dairyproducts,fortifiedjuicesVitaminEPeripheralneuropathy,retinopathy,reducedimmuneresponseMayreducetheabilityofbloodtoclotWheatgerm,nuts,seeds,sunflowerandsaffloweroil,spinachVitaminKBleedingandhemorrhaginginseverecasesNoadverseeffectsbutitmayinteractwithbloodthinnersandotherdrugsLeafy,greenvegetables,soybeans,edamame,okra,nattoMultivitaminsareavailableforpurchaseinstoresoronline,butpeopleshouldspeaktotheirdoctorbeforetakinganysupplements,tocheckthattheyaresuitableforthemtouse.AntioxidantsSomenutrientsalsoactasantioxidants.Thesemaybevitamins,minerals,proteins,orothertypesofmolecules.Theyhelpthebodyremovetoxicsubstancesknownasfreeradicals,orreactiveoxygenspecies.Iftoomanyofthesesubstancesremaininthebody,celldamageanddiseasecanresult.Findoutmorehereaboutantioxidants.Here,learnwhichfoodsaregoodsourcesofantioxidants.Dietitianvs.nutritionistAregistereddietitiannutritionist(RDorRDN)studiesfood,nutrition,anddietetics.Tobecomearegistereddietitian,apersonneedstoattendanaccrediteduniversity,followanapprovedcurriculum,completearigorousinternship,passalicensureexam,andcomplete75ormorecontinuingeducationhoursevery5years.Dietitiansworkinprivateandpublichealthcare,education,corporatewellness,research,andthefoodindustry.Anutritionistlearnsaboutnutritionthroughself-studyorformaleducation,buttheydonotmeettherequirementstousethetitlesRDorRDN.Nutritionistsoftenworkinthefoodindustryandinfoodscienceandtechnology.SummaryNutritionisthestudyoffoodandhowitaffectsthebody.Peopleneedtoconsumeavarieddiettoobtainawiderangeofnutrients.Somepeoplechoosetofollowaspecificdiet,inwhichtheyfocusoncertainfoodsandavoidothers.Peoplewhodothismayneedtoplancarefullytoensuretheyobtainallthenecessaryvitaminstomaintaintheirhealth.Adietthatisrichinplant-basedfoodsandthatlimitsaddedanimalfats,processedfoods,andaddedsugarandsaltismostlikelytobenefitaperson’shealth.Findoutaboutdifferentdietshere:Plant-baseddietMediterraneandietDASHdietVegandietRawfooddietPaleodietGluten-freedietKetodietQ:Doyourecommendanyparticulartypeofdietforoverallhealth?A:Ifirmlybelievethatthereisnotaone-size-fits-alldiet.Genetics,familyhistory,diagnoses,sustainability,andmorefactorsinfluencewhatisthebestdietforsomeone.However,thebasisofanydietthatIdorecommendforaspecificperson(whetheritislowcarb,Mediterranean,Dash,paleo,orketo)isthatitisplant-heavy,providingadequatefibertofeedgutbacteria,aswellasantioxidants,phytochemicals,andnutrientsforoptimalhealth.NatalieButler,R.D.,L.D.Answersrepresenttheopinionsofourmedicalexperts.Allcontentisstrictlyinformationalandshouldnotbeconsideredmedicaladvice.LastmedicallyreviewedonJanuary9,2020Biology/BiochemistryNutrition/Diet27sourcescollapsedMedicalNewsTodayhasstrictsourcingguidelinesanddrawsonlyfrompeer-reviewedstudies,academicresearchinstitutions,andmedicaljournalsandassociations.Weavoidusingtertiaryreferences.Welinkprimarysources—includingstudies,scientificreferences,andstatistics—withineacharticleandalsolistthemintheresourcessectionatthebottomofourarticles.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.Appendix7.Nutritionalgoalsforage-sexgroupsbasedondietaryreferenceintakesand DietaryGuidelines recommendations.(2015).https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/Biotin:Factsheetforhealthprofessionals.(2019).https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/Calcium:Factsheetforhealthprofessionals.(2019).https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/Copper:Factsheetforhealthprofessionals.(2019).https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/Folate:Factsheetforhealthprofessionals.(2019).https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/Gettoknowcarbs.(n.d.).https://www.diabetes.org/nutrition/understanding-carbs/get-to-know-carbsIron:Factsheetforhealthprofessionals.(2019).https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/Manganese:Factsheetforhealthprofessionals.(2019).https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/Magnesium:Factsheetforhealthprofessionals.(2019).https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/Niacin:Factsheetforhealthprofessionals.(2019). https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/Pantothenicacid:Factsheetforhealthprofessionals.(2019). https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/Phosphorus:Factsheetforconsumers.(2019). https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/Potassium:Factsheetforhealthprofessionals.(2019).https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/Protein.(n.d.).https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/protein.html?start=1&__cf_chl_jschl_tk__=e848e22815e9f8890ffe145f853ac0c1d8a5778a-1574949815-0-AW0aJNPO2Q0hGhAvDUgMuHY1p8yAokEo8sDCCXlgZUadd9Z7Xa9ilhap7D1SQZsuSM-JMysjKsJFaRjL9pMoOx0a8UN_z_AmtbnQhgfT-y4Ut2Dyve67eThHBHN-ZzTBFgPfsa6F2yzehqFb-CCNiGptCEQUmMB-7lpiqirWttdOYUkPPwwBetT6Cw3UuE8APUdkEJW8J0fZGThjXaCEkjnV6w0cmGyGSzRUhO7vC27XNo3EcQewYvWuEA06vYsOA2IoSOghO-gAV-8-R96u0tLCGHuzObuhjw6oXWIrKF2cqS7fJ4TS8LJTaSgOVqvRijgE8c4QoApnATt1lQh9xYqFo9nVXU5EWXgu9sECzet7v4b6hpUBH9O_afSS5nwZvotU7FyzyRhxmx-PA2k58JtyhyCpDt0MRRYNCcT_CMj5Riboflavin:Factsheetforhealthprofessionals.(2019). https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/Selenium:Factsheetforhealthprofessionals.(2019).https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/Sodium.Alsocalledsalt.(2019).https://medlineplus.gov/sodium.htmlThewaterinyou:Waterandthehumanbody.(n.d.).https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objectsThiamin:Factsheetforhealthprofessionals.(2019).https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/VitaminA:Factsheetforhealthprofessionals.(2019). https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/VitaminB6:Factsheetforhealthprofessionals.(2019). https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/VitaminB12:Factsheetforhealthprofessionals.(2019). https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/VitaminC:Factsheetforconsumers.(2019). https://ods.od.nih.gov/factsheets/VitaminC-Consumer/VitaminD:Factsheetforhealthprofessionals.(2019). https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/VitaminE:Factsheetforhealthprofessionals.(2019). https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/VitaminK:Factsheetforhealthprofessionals.(2019). https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/Zinc:Factsheetforhealthprofessionals.(2019).https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/FEEDBACK:MedicallyreviewedbyNatalieButler,R.D.,L.D.—WrittenbyTimNewmanonJanuary9,2020RelatedCoverageCouldahigherproteinintakeleadtohealthiereating?Researchershavefoundthateatingmoreproteincanreducethelossofleanbodymassandalsohelppeoplemakehealthierfoodchoices,beyond…READMOREWhatispotassiumchloride,andwhatareitsbenefits?Potassiumchlorideisasupplementthatincreasesaperson'slevelsofpotassium.Learnmoreaboutthebenefits,risks,andsideeffectsofpotassium…READMORE8ofthebestturmericsupplements:Benefits,risks,andfactsfor2022MedicallyreviewedbyJillianKubala,MS,RDTurmericsupplementsmayofferantioxidantandanti-inflammatorybenefits,thoughtheymaynotsuitsomepeople.Learnaboutthebestchoiceshere.READMOREWhattoknowaboutglutamateMedicallyreviewedbySadeMeeks,MS,RDGlutamateisachemicalmessengerthatplaysanimportantroleinlearningandmemory.Italsohelpsregulatemood.Learnmore.READMOREFoodMarblereview:Doesitwork?MedicallyreviewedbyKatherineMarengoLDN,R.D.FoodMarblesellsbreathteststoanalyzegaslevelsinthegutandcanprovideinformationonaperson'sfoodintolerances.Learnmorehere.READMORE