Nutrition 101
The first step in understanding nutrition’s role in achieving optimal health is accepting that the body and the progression of disease is at a level of complexity that is impossible to fully comprehend. The body is composed of trillions of cells that work interdependently in a biological symphony of chemical reactions to maintain homeostasis or balance. This includes performance of organ functions, blood pressure control, temperature maintenance, acid/ base balance, fluid balance, the inflammatory response, immune response, delivery of nutrients, energy production, removal of waste as well as destruction, repair and synthesis of new tissue to name only a few. Disease initiation begins when a shift from the controlled parameters of homeostasis occurs. The progression of disease can be slow as the body has multiple physiological systems to prevent any deviation from balance. However, disease is often opportunistic and has the potential to circumvent protective mechanisms.
The body is dependent on nourishment provided through the diet to sustain these biological functions and therefore homeostasis. Food provides essential macronutrients such as carbohydrates and fat for energy and protein for structural and functioning components of the body. Much focus is dedicating to the correct ratio of macronutrients often by villainizing one and glorifying another. Although carbohydrates, fat and protein are required for life, they are not the only nutrients crucial for metabolic function and disease prevention. Vitamins and minerals are essential cofactors in all biological pathways in varying combinations. Organic molecules called phytochemicals are involved with metabolic regulation and also play a role in biologic processes. Upwards of four-thousand of these bioactive nutrients possess the ability to interact with pathways related to maintaining homeostasis and disease prevention. Other organic chemicals that have the ability to influence metabolism at the cellular level include essential fatty acids, fiber and sterols. It is imperative to recognize that reducing the definition of nutrition to a few ingredients does not dignify the true sophisticated physiology of the body.
Plant foods possess an equal complexity by synthesizing and housing a medley of nutrients that have the capability to stave off disease by engaging the body's natural protective mechanisms. One example of this biochemical interplay includes the way in which the body collaborates with plants high in fat such as nuts, seeds and avocados. These high energy plant foods are often categorized with processed foods and animal products of equal caloric value. However, the nutrient composition of these foods is vastly different as is their physiological effect on metabolism. Nuts, seeds and avocados contain plant sterols which inhibit the absorption of cholesterol and suppresses the body's ability to store fat. The soluble fiber forms a vicious goo entrapping some of the fat and preventing its absorption. If the plant contains the omega-3 fatty acid alpha-linonenic acid an increased production of adiponectin will be observed. This hormone decreases protein breakdown while stimulating fat breakdown. These same foods are also associated with a higher concentration of vitamins and phytochemicals which activate a multitude of other health promoting mechanisms. The same biochemical relationship does not exist between animal products, processed foods or supplements suggesting that plant food's chemical composition is nutritionally superior and cannot simply be classified based on their calorie content alone.
All foods that originate from the earth, fruits, vegetables, nuts, seeds, legumes, whole grains, mushrooms, herbs and spices possess a unique composition of bioactive nutrients. These nutrients come in the form of vitamins, minerals, fiber, essential fatty acids, sterols and phytochemicals. Several of these nutrients (fiber, essential fatty acids, sterols and phytochemicals) are exclusively found in plants. All plants contain a high concentration of these bioactive nutrients yet each plant species offers its own specific combination. This indicates that each plant food has the ability to activate different pathways and maintain homeostasis in its own unique way. Despite this nutrient density, no one plant species exists that contains all of the health promoting molecules and individually their medicinal power is limited. But when eaten in combinations, their panacea effect is physiologically universal. In fact, several nutrient's bioavailability are dependent on the presence of other molecules found in different foods. Such is the case with iron and vitamin C. Spinach contains a relatively high concentration of iron in comparison with other plant foods. However, the iron in spinach has a lower bioavailability then animal foods, meaning it is not readily absorbed. To avoid a potential deficiency foods high in vitamin C increases the body's ability to access the non-heme iron from the spinach. This is important because it reinforces the need for variety of whole plant foods in the diet. The interconnectedness between biological pathways and the diet allows for the body to maintain homeostasis and prevent disease highly effectively when provided the a necessary nutrients.
Because the body is such a complex organism, the solution to disease must be multidimensional to be effective. The only medicine that mirrors that complexity is the one found in plant’s elaborate nutrient composition. Consuming these compounds in the diet allows the body to challenge disease using a comprehensive attack by employing the varying nutrients in multiple disease fighting pathways congruently. This also allows for treatment of disease on a more global level by addressing both initiation and progression simultaneously. The evolutionary contract that exists between the body and the molecules in foods is something that must be appreciated. However, despite all of intricacies, it is still possible to honor this relationship through a simplistic approach. By consuming a variety of nutrient dense plant foods in the diet allows for the natural stimulation of the body's ability to maintain homeostasis and prevent disease.
The body is dependent on nourishment provided through the diet to sustain these biological functions and therefore homeostasis. Food provides essential macronutrients such as carbohydrates and fat for energy and protein for structural and functioning components of the body. Much focus is dedicating to the correct ratio of macronutrients often by villainizing one and glorifying another. Although carbohydrates, fat and protein are required for life, they are not the only nutrients crucial for metabolic function and disease prevention. Vitamins and minerals are essential cofactors in all biological pathways in varying combinations. Organic molecules called phytochemicals are involved with metabolic regulation and also play a role in biologic processes. Upwards of four-thousand of these bioactive nutrients possess the ability to interact with pathways related to maintaining homeostasis and disease prevention. Other organic chemicals that have the ability to influence metabolism at the cellular level include essential fatty acids, fiber and sterols. It is imperative to recognize that reducing the definition of nutrition to a few ingredients does not dignify the true sophisticated physiology of the body.
Plant foods possess an equal complexity by synthesizing and housing a medley of nutrients that have the capability to stave off disease by engaging the body's natural protective mechanisms. One example of this biochemical interplay includes the way in which the body collaborates with plants high in fat such as nuts, seeds and avocados. These high energy plant foods are often categorized with processed foods and animal products of equal caloric value. However, the nutrient composition of these foods is vastly different as is their physiological effect on metabolism. Nuts, seeds and avocados contain plant sterols which inhibit the absorption of cholesterol and suppresses the body's ability to store fat. The soluble fiber forms a vicious goo entrapping some of the fat and preventing its absorption. If the plant contains the omega-3 fatty acid alpha-linonenic acid an increased production of adiponectin will be observed. This hormone decreases protein breakdown while stimulating fat breakdown. These same foods are also associated with a higher concentration of vitamins and phytochemicals which activate a multitude of other health promoting mechanisms. The same biochemical relationship does not exist between animal products, processed foods or supplements suggesting that plant food's chemical composition is nutritionally superior and cannot simply be classified based on their calorie content alone.
All foods that originate from the earth, fruits, vegetables, nuts, seeds, legumes, whole grains, mushrooms, herbs and spices possess a unique composition of bioactive nutrients. These nutrients come in the form of vitamins, minerals, fiber, essential fatty acids, sterols and phytochemicals. Several of these nutrients (fiber, essential fatty acids, sterols and phytochemicals) are exclusively found in plants. All plants contain a high concentration of these bioactive nutrients yet each plant species offers its own specific combination. This indicates that each plant food has the ability to activate different pathways and maintain homeostasis in its own unique way. Despite this nutrient density, no one plant species exists that contains all of the health promoting molecules and individually their medicinal power is limited. But when eaten in combinations, their panacea effect is physiologically universal. In fact, several nutrient's bioavailability are dependent on the presence of other molecules found in different foods. Such is the case with iron and vitamin C. Spinach contains a relatively high concentration of iron in comparison with other plant foods. However, the iron in spinach has a lower bioavailability then animal foods, meaning it is not readily absorbed. To avoid a potential deficiency foods high in vitamin C increases the body's ability to access the non-heme iron from the spinach. This is important because it reinforces the need for variety of whole plant foods in the diet. The interconnectedness between biological pathways and the diet allows for the body to maintain homeostasis and prevent disease highly effectively when provided the a necessary nutrients.
Because the body is such a complex organism, the solution to disease must be multidimensional to be effective. The only medicine that mirrors that complexity is the one found in plant’s elaborate nutrient composition. Consuming these compounds in the diet allows the body to challenge disease using a comprehensive attack by employing the varying nutrients in multiple disease fighting pathways congruently. This also allows for treatment of disease on a more global level by addressing both initiation and progression simultaneously. The evolutionary contract that exists between the body and the molecules in foods is something that must be appreciated. However, despite all of intricacies, it is still possible to honor this relationship through a simplistic approach. By consuming a variety of nutrient dense plant foods in the diet allows for the natural stimulation of the body's ability to maintain homeostasis and prevent disease.