Nutritional glossary

THE ANTIOXIDANTS
They are the compounds which protect the cells of the body against the noxious effects of the free radicals.  The vitamins C and E, the beta carotene and the mineral selenium, together with many phytochemicals from fruits and vegetables, act as antioxidants. 

THE CALORY
The calory is a unit for measuring the energetic value of food and of the way in which it is absorbed and used by the body. The scientific definition for one calory is the necessary heat needed in order to increase the temperature of one gram of water by one Celsius degree. It is such a small quantity that there is a tendency to use the term kilocalory (shorted kcal) which is the equivalent of 1000 calories. The value of the energy can also be measured in kilojoules (kj), 1 kcal being equal with 4, 2 kj. The energy need of a person varies according to age, sex and type of activity. The estimated daily necessary of calories is:

THE CARBOHYDRATES
These substances supplying the energy are present in variable quantities in different aliments and they are found in three main forms: sugars, with and without amylum, polysaccharides usually called fibres.

There are two types of sugar: intrinsic sugar, naturally found in fruits (fructose) and in sweet vegetables and extrinsic sugar which includes the lactose (from the milk) and the other extrinsic saccharides with other provenience than the milk – the saccharose, the honey and molasses.  The extrinsic sugar only brings calories, while the aliments containing intrinsic sugar are sources for vitamins, minerals and fibres. The added sugar is quickly digested and absorbed in order to produce energy very quick. The carbohydrates with amylum and the fibres on the other side are more difficult to get absorbed and they are a long term energy source. The amylum carbohydrates are found in bread, pastas, rice, potatoes and other amylum vegetables such as the parsnip, the sweet potatoes and the yam. The nutritionists recommend that at least half of the daily necessary of energy (calories) comes from carbohydrates and most of them from complex carbohydrates. Only maximum 11% of the total calories should come from added sugar. For a woman aged between 19 and 49 years old, this means a total of 259 g of carbohydrates daily, out of which 202 g must come from amylum and intrinsic sugar and only 57 g from added sugar. For a man of the same age, the daily total quantity of carbohydrates must be 340g.

CHOLESTEROL
There are two types of cholesterol – one creamy and cereous substance called blood cholesterol, which is an integrant part of the human cells membranes and the alimentary cholesterol which is contained in the food. The blood cholesterol is important for the formation of some hormones and it helps the digestion. The high level of cholesterol from the blood is known as an important risk factor for the cardiovascular diseases, but the most part of the blood cholesterol is given by the liver.  Consequently, despite the fact that it might seem that aliments rich in cholesterol would directly affect the level of the blood cholesterol, in fact the best way for reducing it is to eat less saturated fats and to increase the quantity of the aliments with soluble fibres.

THE REFERENCE CONSUME OF NUTRITIVE SUBSTANCES
It indicates the daily average quantity of vitamins and minerals necessary for covering the nutritional needs of most of the individuals of a population. The numbers vary according to age, sex and nutritional specific needs such as pregnancy.

FIBERS
Named non –amylum polysaccharides, fibres is a general term used for describing some different compounds such as the pectin, the hemicellulose, the lignin and the gums. The body cannon digest the fibres as they do not have a big nutritive value, but they play an important role in maintaining the health. The fibres can be divided in two groups – soluble and insoluble. The soluble fibres (from rice, grains, fruits and vegetables) help for reducing the cholesterol from the blood and control the level of the blood sugar. The insoluble fibres (integral cereals, grains, fruits and vegetables) increase the volume of the dejections and they speed-up their transit. Consequently they prevent the constipation, the apparition of haemorrhoids and intestinal diseases and they can prevent intestinal cancer.

The reference consume for adults (19-49 years old)

At present our daily average fibres consume is 12 g. The nutritionists recommend us to increase this quantity to roughly 18 grams per day. 

GLYCOGEN
Is one of the two forms in which the energy obtained from carbohydrates is made available in order to be used by the body (the other one is the glucose). While the glucose is rapidly converted into carbohydrates and is absorbed in the blood bringing immediately an energetic afflux, the glycogen is deposited in the liver and mussels in order to supply the long term energetic needs. After the body rapidly used the glucose, the deposited glycogen is transformed in glucose for insuring the continuity of the energetic flux.   

GLUTEN
It is a protein found in the meat and in a smaller quantity in barley, rye and oats but not in the corn or rice. The persons suffering of celiac disease have a great sensitivity to gluten and they must eliminate from their diet any product containing gluten such as the bread, the pastas and the cookies.  

FATS
Although the fats, in small quantity, are essential for the health, the specialists recommend that out of the daily necessary calories, maximum 33% comes from fats. Each gram of fat contains 9 kcal, twice as much as the carbohydrates or the proteins. The fats can be divided in three groups: saturated, monounsaturated, polyunsaturated. The fat saturated acids are found mainly in animal fats such as the butter and other milk products and in the fat meat. The increased consume of saturated fats leads to cardiovascular diseases and to some types of cancer. While the saturated fats tend to solidify at room temperature, the unsaturated fat acids tend to become liquid. The monounsaturated fats are mainly found in olive oil, peanut oil, colza seeds oil and avocado fruit.  The aliments rich in polyunsaturated fats include the majority of vegetal oils – excepting the palm tree and coconut oil, both of them containing saturated fats.

The fat acids, both the saturated ones and the monounsaturated ones, can be produced by the body, but some fat polyunsaturated acids must be taken from aliments. There are two such kind of fat essential acids: omega-6 and omega 3 derived from linoleic acid. The most important alimentary sources for the omega 6 family are the vegetal oils, like the olives and sun flower oils; the fat acids from omega 3 family are supplied by the fat fish, nuts and vegetal oils such as the soya and colza oils. Actual nutritional recommendations suggest that maximum 2% of the daily calory needs comes from trans fats, which means 4, 3 g for an adult woman and 5, 6 for men.

GLYCEMIC INDEX
It is used for measuring the speed by which the carbohydrates are digested and converted into sugar in order to increase the sugar level in the blood and to produce energy. The aliments with high glycemic index are quickly decomposed and they offer immediately energy, while those with a low    glycemic index are absorbed much slower, giving the sensation of satiability for a shorter term. The first type of aliments include the sugar, the honey, the smashed potatoes and the melons, and the second type includes the grains, the integral cereals , the apples the dry cherries, the pastas and the oats.  

MINERALS
These inorganic substances regulate numerous of the vital functions of the body. The macro minerals - calcium, chlorine, magnesium, potassium, phosphor and sodium – are necessary in relatively high quantities, while the rest of the minerals, called micro-minerals are necessary in smaller quantities.  There are important differences between the ability of the body to absorb the minerals from different aliments, thing which might be affected by the presence of other substances.  

• The calcium is essential for the development of the bones and teeth. It plays an important role in blood coagulation. Important sources of calcium are the milk products, the conserved fish and the green vegetables with eatable leaves.
• The chlorine helps for maintaining the fluid equilibrium of the body. The most important chlorine source is the salt.
• The chrome is important for adjusting the sugar, fats and cholesterol content of the blood. The sources of chrome include the red meat, the liver, the eggs, sea fruits, cheese and integral cereals.
• The copper is in the composition of many enzymes and it is necessary for the growth of the bones and for the formation of the conjunctive texture. It helps the body in the absorption of iron from aliments. Good sources of copper are the organs, the shells, the mushrooms, the nuts and the seeds.
• The iron is an essential component of the haemoglobin, the pigment from red cells which transport the oxygen in the body. Good sources of iron are the organs, the red meat, the apricots, the dry plums and the breakfast cereals with an increased content of iron.
• The phosphor is important for the health of the bones and teeth and for catching the energy of the aliments.  Important sources of phosphor include the milk products, the red meat, the chicken meat, the fish and the eggs. 
• The iodine is an important component of the thyroid hormones which regulate the speed and the efficiency by which the aliments are transformed into energy. Good sources of iodine include the sea fruits, the al thyroid hormones, the algae and the vegetables. 
• The magnesium is important for the health of the bones, for the absorption of energy from the aliments and for regulating the functioning of nerves and mussels. Important sources of magnesium include the integral cereals, the peas and other green vegetables, the grains, the dry fruits and the nuts.  
• The manganese is a vital component for many enzymes involved mainly in the production of energy but also in other functions of the body. Alimentary sources of magnesium include the nuts, the cereals, the brown rice, the grains and the integral bread. 
• The molybdenum is an essential component of many enzymes, including the important ones in the process of producing the ADN. Good sources of molybdenum are the organs, the dregs, the grains, the integral cereals and the leafy vegetables.
• The potassium together with the sodium, it is important in maintaining the fluids equilibrium and for regulating the sanguine pressure. Good sources of potassium include the fruits, mainly the bananas and the citric fruits, the nuts, the seeds, the potatoes and the grains.
• The selenium is a strong antioxidant which protects the cells against the pernicious effects of the free radicals. Good sources of alimentary selenium are the red meat, the fish, the milk products, the Brazil nuts, avocado fruit and the lentils.  
• The sodium acts together with the potassium for maintaining the fluids equilibrium, for regulating the sanguine pressure and for the functioning of nerves and mussels. Sodium is needed in small quantities. The most important source of sodium is the salt and the salted processed and semi-prepared products.
• The sulphur is an essential component of two amino acids. Aliments rich in proteins are the main source of sulphur.
• The zinc is vital for a normal growth and for the reproduction and immunity of the body. Rich alimentary sources are the red meat, the hazel nuts and the sun flower seeds. 

PHYTOCHEMICALS
These biologically active compounds which are in the majority of plants have a benefic role in preventing the diseases. There are many types of phytochemicals:

• The allicin is found in garlic, onion, scallion, chives and salute. It is believed to decrease the level of blood cholesterol and to stimulate the immunity system.
• Bioflavonoids, which are over 6000, are found in sweet fruits and vegetables. Different flavonoids have different roles – some of them are antioxidants while the other ones act like anti disease agents. One of their subgroup called flavonols, includes the antioxidant called quercetin, thought to reduce the risk of heart diseases and protects against the cataract.  The quercetin is found in tea, red wine, grapes, and wide beans. 
• Carotenoids, out of which the most famous is the beta carotene, are strong antioxidants thought to protect the body against some type of cancer.  Fruits and coloured vegetables (black berries, mango, tomatoes, carrots, sweet potatoes, pumpkin, the vegetables with wide intensely coloured leaves)
• The coumarin protects against cancer and inhibits the formation of tumours. Oranges are the richest in coumarin. 
• Glucosinolates, mainly those produced by vegetables such as broccoli, Bruxelles cabbage, cabbage and cauliflower have a strong anticancer effect.   
• The phyto-oestrogen has a chemical structure similar to the feminine hormone oestrogen; it is thought to protect against breast cancer and prostate and for reducing the symptoms associated with the menopause. The beans and the chickpea are sources very rich in phyto oestrogen.

PROTEINS
These nutritive substances needed for the growth and development, for taking care and curing of the cells, for producing enzymes, antibodies and hormones are essential for an efficient functioning of the body. The proteins are formed out of amino acids, compounds containing the 4 elements necessary for life: carbon, hydrogen, oxygen and azoth. We need all the 20 amino-acids usually found in animal and vegetal proteins. The proteins can derive from a great alimentary variety. The red meat, the milk products, the eggs, the beans and soya contain the entire essential amino- acids and there are aliments containing proteins. The proteins necessary for a woman aged between 19-49 years old is 45 g per day and for a man in the same age group is 55 g.

THE FREE RADICALS
These extremely reactive molecules can produce the degradation of the cells` walls and of the AND. They have a role in the apparition of the heart diseases, of some types of cancer and premature aging. The free radicals are naturally produced by the body but some factors like smoking, pollution and sun over exposure can accelerate their production.    

VITAMINES
These organic compounds are essential for the body. Though they are needed in small quantities, each vitamin has its own role in fulfilling vital functions.  Most of the vitamins cannot be synthesised by the human body and they must be procured from food.  The body is capable of storing some vitamins (A, D, E, K, and B12), but the rest of them must be taken from aliments. An equilibrated food, containing a variety of different aliments, is the best method for insuring the whole vitamins necessary.

Vitamins can be divided in two groups: soluble in water (B complex and C) and soluble in fats (A, D, E, and K).

• Vitamin A is essential foe the sight, eyes, skin and growth. Good sources of vitamin A are the milk products, organs, eggs and fat fish. It can also be obtained from beta-carotene, the pigment from the coloured fruits and vegetables.
• Vitamins of B complex have nutritional roles
• Vitamin B1 is essential for releasing the energy from carbohydrates. The best sources are the milk, the plucks, the red meat, integral cereals, the nuts and grains and the sprouted wheat.
• Vitamin B2 is vital for growing, for the health of the eyes and skin and for releasing the aliments energy. Good sources of vitamin B2 are the milk, the red meat, the organs, the eggs, the cheese, the cereals, the dregs extract and green vegetables with big leaves.
• The niacin, sometimes called vitamin B3, plays an important role in releasing the energetic flux between the cells. Good sources of niacin include the aliments such as the organs, red meat, fish cereals and the grains. 
• The pantothenic acid, sometimes called the vitamin B5 is involved in a great number of metabolic reactions, including the energy production. This vitamin is present in most of the aliments excepting the fats, sugars and he oils. Important sources are the liver, the kidneys, the dregs, the egg yolks, the caviar, the nuts and fresh vegetables.      
• Vitamin B6 helps the body for processing the proteins and contributes to the formation of haemoglobin from the red cells of the blood. B6 is found in a great variety of aliments: white meat, liver, fish, eggs, integral cereals, some vegetables, the grains, brown rice, the nuts and the dregs. 
• Vitamin B12 is vital for the growth, for the formation of the blood red cells and for the functioning of the nervous system.  B12 is unique as it is found mainly in products of animal origin. The best sources are the red meat, the kidneys, the fat fish, the liver, the eggs and the milk.
• The folic acid is involved in the production of amino acids and the red cells of the blood. Recent researches show that folic acid can prevent heart diseases. Good sources of folic acid are the green vegetables with large leaves, the liver, the grains, the eggs, integral cereals, the dregs, sprout wheat, the nuts and the fruits, mainly the grapefruit and the oranges.  
• Biotin is necessary for many metabolic processes and for releasing the energy contained by the aliments. The best sources are the liver, the fat fish, the dregs, the kidneys, and the egg yolk.  
• Vitamin C is essential for growth and for the production of collagen (necessary for the health of teeth, gums and capillary vessels). It plays an important role in curing the lesions, the fractures and acts like an antioxidant. Vitamin C is found mainly in fruit and vegetables.
• Vitamin D is essential for the growth and for the calcium absorption, so for the health of the bones but also for the maintenance of the nervous system. Good sources of vitamin D are fat fish, the eggs, the liver, the breakfast cereals, margarine and integral milk. Most part of vitamin D does not come from aliments but it is synthesised in the body when the skin is exposed to sun.  
• Vitamin E is not in fact a vitamin but a number of related compounds which act like antioxidants. Good sources of vitamin E are the vegetal oils, polyunsaturated margarines, sprout wheat, sun flower seeds, nuts, fat fish, eggs, integral cereals, avocado fruit and the spinach.  
• Vitamin K is essential for producing some proteins including the prothrombin which implies blood coagulation. Vitamin K exists in three forms. One being obtained aliments and the other two being produced by the intestinal bacteria. Vitamin K1, the form found in aliments is present in broccoli, spinach, milk, vegetal oils, cereals, liver and brown algae.