This article has been written by pursuing a Diploma in Content Marketing and Strategy from Skill Arbitrage.
This article has been edited and published by Shashwat Kaushik.
Table of Contents
Nutrition and its importance on health
Nutrition is the process of utilising food for energy, growth, and maintaining bodily functions like movement, defences, cellular process, etc.
Nutrition along with physical activity are among the key ‘controllable’ factors in deciding the health of an individual, i.e., we can manage these factors. Other often ‘uncontrollable’ environmental factors like food we eat, pollutants in air, water, etc., and social factors like staple diet, societal norms like parties, eating outside or junk food also play a role in the health of an individual.
As shown in research, nutritional deficiencies that start as minor disorders like a headache, blood pressure, circulation, metabolism problem, ageing, etc., over a period of time become the gateway to chronic diseases like diabetes, heart-related problems, cancer, osteoarthritis, etc. Hence, if nutrition is well handled, it can bring down the burden on the medical field by improving the ‘healthy ageing’ aspect.
Science of a cell in the human body
The human body is a living colony of approximately 30 trillion cells. These cells form the tissues and organs of our body. Further, each cell can be considered as a unit in itself, i.e. just like any other living organism, every cell eats, breathes (through osmosis), generates energy after breaking down food by process of metabolism, reproduces, excretes, etc.
Nutrition is obtained through food and water consumed and it helps every cell carry out the basic functions. It is composed of vitamins (like vitamin A, B, C, D, E) and minerals (macro-like calcium, magnesium, sodium, potassium, chloride, etc.) and micro-like iron, copper, zinc, selenium, molybdenum, chromium, etc.) that are obtained after food is broken down by the process of metabolism.
Free radicals and the role of vitamins
In chemistry, free radicals are atoms/molecules that have an unpaired electron, causing them to be unstable and highly reactive. Electrons always prefer to be in pairs to remain stable.
As per research, these free radicals are generated in our body at various stages of the biochemical process. They are aggravated further due to various environmental factors like pollution in air, water, stress, smoking, drinking, Sun rays going through ozone layer, certain drugs, pesticides, etc. The accumulation of these free radicals causes oxidative stress. This starts affecting ageing in various organs like the heart, brain, liver, etc. and causes lifestyle disorder and diseases like cancer, heart-related problems, diabetes, osteoporosis, brain-related disorders, etc.
Antioxidant role in neutralising free radicals
Antioxidants like vitamin A, B, C, E, etc. are atoms / molecules that contain extra electrons, which they readily donate and neutralise the free radical, yet continue to remain stable themselves. They help neutralise free radicals in blood, tissues, and organs like skin, eyes, immune system, etc.
Fig. Antioxidant neutralising free radicals.
Role of micro and macro minerals.
All the micro and macro minerals play an important role in the biochemical reactions that occur in the body. E.g., Kreb’s cycle is known to oxidise the acetyl-COA (derived from the food consumed-proteins, fats, carbohydrates) to convert into energy as part of metabolism. Minerals like magnesium, iron, manganese and others like vitamin B series participate in this cycle.
Here is an example of how a long-term deficiency of a trace mineral like copper can disrupt crucial biochemical reactions that subsequently cause chronic conditions.
Copper: In chemical terms, copper is a cofactor for superoxide dismutase (SOD), an enzyme that enables the dismutation of superoxide radicals into oxygen and hydrogen peroxide. In cases of copper deficiency, there is reduced activity of SOD that increases oxidative stress and damage to cells and tissues. This ultimately contributes to chronic diseases such as cardiovascular diseases and neurodegenerative disorders.
Some research-based outcomes in preventing heart attacks with antioxidants
Below is doctors research explaining how free radicals cause heart arterial blockage and how antioxidants can reverse this condition:
Dr. Strand Ray (a doctor turned nutritionist)-his study shows: When the free radical merges with the LDL (low density lipoprotein) referred to as ‘bad cholesterol’, it is engulfed by monocytes (the defence mechanism of the body) and ultimately causes the plaque along the arterial walls that supply blood to the heart (called atherosclerosis).
The vitamins A, B, C, and E that contain antioxidants can help neutralise the free radicals that trigger the process of plaque building along the arterial walls and hence avoid heart disease.
Nobel laureate nominee Dr. Linus Pauling (nobel prize winner) and Dr. Mathias Rath their study shows: Scurvy was a disorder usually seen in sea sailors in earlier days when they used to be lost in seas, with shortages of fruits and vegetables. Scurvy was associated with a redness of the eyes, fingernails, reddish skin patches, etc. This redness occurs because the arteries were ruptured and the blood flowed in the areas of thin skin layers. The arterial walls rupture because the collagen that holds them (like the iron rods in a concrete pillar) is synthesised by vitamin C. And so vitamin C deficiency leads to Scurvy.
In modern times when vitamin C deficiency is seen, a form of scurvy similarly affects the arterial walls that supply blood to the heart. To prevent this condition, the body comes up with its own defence mechanism and seals these ruptured walls with plaque. With time, this plaque buildup narrows the blood flow in the heart artery and eventually leads to a heart attack. This condition is called atherosclerosis. He claims most animals like Polar Bear never die of heart attack despite the very high cholesterol levels, as their bodies can generate vitamin C unlike human beings.
Both their research shows how most of the chronic disorders, like osteoarthritis, cancer, diabetes, heart-related disorders, dementia and brain-related problems, etc., can be reversed using vitamin C (along with other vitamins, minerals and amino acids found in proteins).
Roots of nutrition in traditional medical practices.
Nutrition is deeply intertwined with traditional medical practices, serving both as a preventive measure and a therapeutic tool. As per these systems, nutritional food influences health by balancing energies and supporting overall well-being.
Ayurveda: As per Ayurveda, food (Ahar) is considered medicine because what we eat impacts our body and mind. The holistic approach of Ayurveda relies on the pharmacological properties of herbs and plants to treat the root cause of disorders. Ayurveda tailors treatments by considering an individual’s unique constitution, nature of disorder, etc. Example of Ayurvedic medicine: Ashwagandha is used to balance the Vata and Kapha doshas. It is obtained from the root of the plant Withania somnifera, which is a small shrub. Ashwagandha is known as an adaptogen (something that helps the body to adapt to stress that may be physical, mental or emotional). It also helps to treat disorders like hypertension and diabetes.
Traditional Chinese Medicine (TCM): TCM is based on the concept of balance and harmony within the body and between the body and the environment. The balance is maintained by ensuring smooth flow of Qi (energy), balancing Yin and Yang and harmonising the five elements. As per TCM, health is a state of balance in the body’s vital energies (Qi) and illness is a result of imbalances or disruptions in this energy flow.
Yin is associated with qualities such as coolness, darkness and rest. Yang is associated with warmth, light and activity. The five elements-wood, fire, earth, metal and water—are used to describe the relationship between body and environment, and each of the elements is further associated with specific organs, emotions and seasons.
In TCM, food is viewed as a source of nutrients and a form of medicine that can influence the body’s energy (Qi) that helps to balance the body’s internal environment and promote overall well-being.
Ways to increase nutrient value in source
Water: Based on the geological and environmental conditions of the area, groundwater usually contains macro and micro-mineral nutrients. However, in the process of making drinking water potable, most of these nutrients are lost during the treatment process, like in Reverse Osmosis (RO) units, chemical treatment, etc.
Following methods can help retain nutrients:
- Zoning of water-holding areas away from pollutants.
- Rainwater harvesting to recharge groundwater naturally.
- Minimise use of disinfectants like chlorine and use UV treatment or ozonation instead.
Vegetables and fruits: Are the source of most of the vitamins and minerals and depend upon the soil and habitat in which they are grown for the mineral content. As farming practices moved away from organic methods, there has been a depletion in the nutrient content of the soil. An example is the usage of urea and other pesticides that has almost eliminated the earthworms and other important microbes from soil. Earthworms and microbes enhance nutrient uptake for the plant, help in decomposing organic matter, which enhances soil fertility, etc. Earthworms improve soil structure by remixing the soil layers.
To improve the nutrient content of soil:
- Use composting methods obtained from organic waste to promote useful microbes.
- Use crop rotation to avoid common nutrient depletion.
- Mulching using straw, grass clippings, wood chips, etc.
- Use agroforestry and permaculture methods.
Other ways nutrients are lost before reaching us are when there is:
- A delay in vegetables and fruits from being plucked from the source farm to reach our plates.
- Excess storage/transportation time between farm and plates.
- Overcooking, frying or boiling reduces the nutritional content.
To overcome this nutritional loss, it is advisable to have one fourth portion of our meals in the form of raw vegetables and fruits that is preferably procured within 1-2 days. This also improves the fibre content of the food and promotes gut bacteria for better health.
Guidelines for choosing supplements
- Supplements should be sourced from organic farms and should not have chemical properties.
- Before buying the supplements, one must check whether the vendor has complied with the local regulations or not. They should follow Good Manufacturing Practices (GMP)
- The digestibility factor should be very good of the supplements.
- The quality and effectiveness must be maintained over the years of production.
- The supplements must be made from original plant seeds and should not be made from seeds that are genetically modified.
Conclusion
Based on research, nutrition can be used for: prevention, an alternative to medical treatment or to complement the on-going medical treatment for a chronic disease. The approach to health should first ensure proper upkeep of nutrition at all ages and still, if a health issue persists (unless it is an emergency), consult a practitioner following ancient traditional treatments in Indian Ayurveda, Traditional Chinese Medicine, etc., or treatments like homoeopathy, which also utilise plant or nature-based medicines. So, adapting a nutritional approach along with other lifestyle habits like exercising, fasting, socialising, etc. can promote good long-term health and keep chronic disorders at bay.
