Introduction
Nutrition is the study of nutrients in food and the process through which the body accesses them, and how the nutrients affect our body. Foods contain micronutrients and macronutrients, which our bodies need for various needs such as bodybuilding, energy, and disease prevention. To obtain these vital nutrients, humans engage in a sequence of ingestion, digestion, absorption, metabolism, and finally, excretion of waste products. An ideal diet contains adequate energy and enough of each nutrient to prevent malnutrition. Malnutrition is a term describing deficiencies, imbalances, and excesses of one or more nutrients that, on their own or in combination with others, negatively affect an individual’s health (Sizer & Whitney, 2022, p. 4). A balanced diet promotes good health by providing the body with the necessary quantities of micronutrients and micronutrients to function correctly at all stages of life (Verma et al., 2018). This paper explores the importance of macronutrients and micronutrients in the data, the role of dietary guidelines, and the connection between nutrition and chronic illnesses, emphasizing the need for improved nutritional choices.
Macronutrients
Macronutrients are the essential nutrients the body requires in large quantities for the proper functioning of the body. There are three classes of macronutrients, namely carbohydrates, proteins, and fats. Carbohydrates function as the primary source of energy for the body. When ingested, carbohydrates are broken down to glucose, which is the main energy source for cells, tissues, and organs in the body. The body obtains carbohydrates from grains, vegetables, fruits, and dairy products. Proteins are crucial in the growth and repair of body cells, tissues, and organs. During digestion, proteins are broken down into amino acids, which are used as the building blocks for the growth and repair of cells. Proteins are obtained from legumes, meat, and most animal products. Fats function as a crucial energy reserve for the body, for the protection of crucial organs, and for insulation from the cold. When the body runs out of carbohydrates, fats are broken down to provide energy (Feinman, 2020). Sources of fats include nuts, seeds, fatty fish, and oils.
Macronutrients are required in large quantities because of their crucial roles in the proper functioning of the body. Deficiencies in macronutrients are associated with adverse health effects predisposing the body to severe health outcomes in the short and long run. Carbohydrate deficiency deprives the body of a crucial energy source leading to weakness, fatigue, and dizziness. Long-term defects include low blood sugar and ketosis, in which the body breaks down fat for energy. Protein deficiency has a wide range of symptoms, such as weakness, muscle wasting, and hair thinning. Long-term protein deficiency causes serious health problems such as liver failure, stunted growth, porous bones, and skin cracking. Fat deficiency causes dry skin and hunger and a high risk of heart disease and colon cancer.
Similarly, overconsumption of macronutrients is associated with poor health outcomes. Excessive consumption of carbohydrates leads to high blood sugar, causing weight gain or metabolic health and a higher risk of cardiovascular diseases. Excess protein causes increased metabolic weight in the kidney and liver and weight gain since excess protein is stored as fats. Excessive fat consumption is associated with a high risk of obesity and cardiovascular diseases.
For carbohydrates, a daily recommended intake is 130g from preferably complex carbohydrates instead of simple carbohydrates (Goldenberg et al., 2021). The recommended daily intake of proteins is 0.8 grams for each kilogram of body weight (2.2 pounds), with a minimum of 10% of total calorie intake (Sizer & Whitney, 2022, p. 196). Protein requirements vary due to growth, health status, occupation, body size, and protein quality. Approximately 20 to 35% of daily energy intake should be from fats, translating to about 45 to 75 grams a day (Sizer & Whitney, 2022, p. 152).
Micronutrients
Micronutrients are nutrients required by the body in relatively small amounts. There are two main classes of micronutrients, namely vitamins and minerals. Together, these nutrients play crucial roles in crucial body processes, such as metabolism, immune functions, growth, and maintenance of the various organs. Vitamins are organic compounds required for a diverse range of processes in the body. They are named after Vitamin A-K. Within vitamins are two broad classifications of water-soluble, such as vitamin B complex and vitamin C, and fat-soluble, incorporating vitamins A, D, E, and K. Water-soluble vitamins cannot be stored by the body and have to be obtained through the diet. In contrast, fat-soluble vitamins can be stored by the body and may pose the risk of toxicity if excess amounts are stored.
Minerals are inorganic compounds required by the body for various physiological functions. Minerals include magnesium, calcium, iron, zinc, sodium, phosphorous, and iron. They have to be obtained from the diet in the quantities required by the body. Most of the sources that provide the body with macronutrients also contain micronutrients. For instance, whole grains provide the body with carbohydrates, vitamin B, iron, and magnesium. There is a relationship between a deficiency of micronutrients and chronic diseases such as cardiovascular disease, colorectal cancer, and anemia. Globally, iron, vitamin A, and iodine deficiencies are prevalent, especially in children and pregnant women in developing countries. Vitamin D deficiency causes rickets and bone weakness; calcium deficiency causes osteoporosis; vitamin A deficiency leads to impaired vision; iodine deficiency causes goitre and mental retardation; vitamin B12 deficiency causes anemia and impaired brain function.
Recommended daily micronutrient intake varies depending on age, health status, gender, and the body’s physiological condition. Each vitamin and mineral has a particular daily intake for each age and condition of the body. Intakes above the recommended limit could pose a risk of toxicity but are unlikely from dietary intake (Engle‐Stone et al., 2019). Sample daily intakes include 45 mg for iron, ∼3000 μg RE) for vitamin A, (∼100 μg) for vitamin D, 40 mg for zinc, and 2500 mg for calcium (Pike & Zlotkin, 2018). Older adults will typically have a higher requirement for calcium, while pregnant mothers have a higher requirement for iron. Ideal daily quantities will vary, with each recommendation requiring medical advice.
Dietary Guidelines
Dietary guidelines are dietary recommendations that provide evidence-based nutritional advice on healthy eating and physical well-being. These recommendations provide individuals with information to improve their food choices and meet their nutritional requirements. Currently, more than half of adults in the United States have one or more preventable chronic illnesses linked to poor diets and inadequate physical activity (DGA, 2020). By empowering people with information on healthy eating, it is possible to reduce the frequency and degree of chronic health illnesses. An empowered populace can make informed dietary decisions, thus preventing chronic illnesses in the long run. Springmann et al. (2020) found an association between national dietary guidelines and increased health outcomes and environmental sustainability. Crucially, many dietary guidelines are regularly updated to incorporate the latest scientific information on diet and address emerging nutritional issues. These guidelines are used to develop federal nutrition policies, support vulnerable communities strengthen disease prevention initiatives, and inform professional and individual decisions.
In America, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services issue the Dietary Guidelines for Americans every five years. The role of government is to inform policymakers, professionals, stakeholders, and the general public of the importance of healthy diets. Poor nutrition is already a national health disaster that strains the medical facilities available. It would be best to prevent the preventable disease rather than wait until it develops. The government has to safeguard and forewarn the public against preventable diseases.
The Dietary Guidelines for Americans 2020 -2025 offer several recommendations for a healthy diet (Dietary Guidelines, 2020). For instance, added sugars and saturated fats consumption should be less than 10% of calories per day. Consumption of sodium should be less than 2,300 milligrams per day. Alcohol intake is capped at two drinks for men and one for women daily. Preference is given to various nutrient-dense foods such as vegetables, lean proteins, whole grains, and fruits. In addition, healthier sources of carbohydrates such as whole grains, fruits, and vegetables are preferred, with a limited intake of refined grains and sugar.
Chronic illnesses
Chronic diseases are diseases of long-term duration caused by a combination of genetic, physiological, environmental, and behavioural factors. The main chronic diseases are cardiovascular, cancer, chronic respiratory, and diabetes (Ojo, 2019). Nutrition has an important role in the development and management of these diseases. Poor nutrition predisposes an individual to develop chronic illnesses, while proper nutrition prevents and improves chronic disease management outcomes.
Obesity is one of the leading predisposing factors to chronic illnesses such as heart disease and hypertension. Obesity arises from consuming diets high in saturated fat and added sugars. Combined with minimal physical activity and low energy usage, this b. On the other hand, a diet of whole grains, vegetables, fruits, healthy sources of proteins, and physical activity reduces the chances of obesity and associated chronic diseases.
Diabetes type 2 is caused by the accumulation of blood sugar where the body cannot make enough or effective insulin. Excessive blood sugar causes damage to blood vessels, nerves, heart, eyes, and kidneys. Nutrition helps to manage diabetes, where a diet of non-starchy vegetables such as broccoli, minimal added sugars, and whole grains over processed foods is preferred. Carbohydrates should be consumed in complex forms and often along with protein, fat, and fibre to slow the spike in sugar levels. Micronutrients such as magnesium and zinc increase insulin sensitivity, thus helping manage blood sugar levels (Hamedifard et al., 2020).
Heart disease is a class of chronic diseases closely related to nutrition. Poor diets characterized by saturated fats, high cholesterol, and trans fats are some of the leading causes of heart disease. In addition, lack of physical exercise, excessive alcohol consumption, and smoking are significant predisposing factors. Consideration of total dietary patterns with nutrient-based targets is crucial in managing cardiovascular diseases (Bowen et al., 2018). Heart-friendly diets include large servings of vegetables, whole grains, fruits, lean proteins, and healthy fats. Such diets can help lower cholesterol levels and significantly reduce heart disease risk.
The Mediterranean diet is based on the foods eaten by people from the Mediterranean region who are exceptionally healthy and have a low risk of many chronic conditions. This diet comprises healthy doses of vegetables, fruits, nuts, seeds, whole grains, and seafood. Poultry, yogurt, eggs, and cheese are taken in moderation. Red meat, sugar-sweetened beverages, added sugars, and refined foods are rarely taken. The benefits of this diet include reduced risk of multiple chronic illnesses and increased life expectancy (Martínez-González et al., 2019). The DASH (Dietary Approaches to Stop Hypertension) diet is designed to treat or prevent hypertension. This diet has large portions of potassium, magnesium, and calcium with limited sodium, added sugars, and saturated fats. Guo et al. (2021) found that the Das diet can reduce patients’ blood pressure, waist, and triglyceride concentration. Top of Form
Conclusion
Nutrition is an umbrella term that describes the nutrient content of food and the way our body interacts with these nutrients. Macronutrients are the nutrients our bodies require in large amounts, while micronutrients are those we need in small amounts. A balanced diet involves sufficient amounts in each category to meet the body’s requirements. Overconsumption, underconsumption, and nutrient deficiency have negative outcomes on the well-being of an individual. Nutrition is intrinsically linked to most chronic diseases, such as diabetes, hypertension, and obesity. Each person is responsible for making informed and appropriate dietary choices to maintain well-being and prevent diseases. Many governments issue evidence-based dietary guidelines which improve the quality of dietary decisions and policies. Nutritional studies will focus on increasing awareness, reducing cost, and improving the availability of healthy diets characterized by few processed products and added sugars. Governments and public policy formulators will have to adopt bold policies to reduce the prices of foods and added sugars for the benefit of all.
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