If you’re just stepping into the world of nutrition, understanding the plethora of terms, definitions, and facts might seem overwhelming. To assist you in grasping these concepts swiftly and simplify your journey, we have put together an A-Z Fact File. This resource includes the most frequently used terms in nutrition, along with clear explanations of their meanings.
If you’re new to the nutrition arena getting your head around all the new terminology, definitions and facts can feel daunting. To help you get up to speed quickly and make your life a bit easier, we’ve compiled an A-Z Fact File of the most commonly used nutritional terms and their meanings.
Use the links below to navigate between different sections of our essential glossary…
The alcohol content of drinks is measured in ‘units’. Each unit is equivalent to around 10mls or 8g of pure alcohol (ethanol). This could be: half a pint of beer/lager/cider, a pub measure of spirit or half a glass of wine.
The Department of Health advises that men and women should drink no more than 14 units of alcohol per week. It is advisable to have alcohol free days in between to allow your body to recover.
Benefits of cutting down on alcohol are:
Food intolerance is the general term used to describe a range of adverse responses to food. It includes a number of different types of reaction including food allergies (reactions that involve the body’s immune system). Most food intolerances are not true allergies, although they may cause uncomfortable or distressing symptoms.
An allergic reaction to a food can be described as an inappropriate reaction by the body’s immune system to the ingestion of a food. Foods that commonly induce adverse reactions are milk, gluten-containing cereals, nuts, peanuts, eggs and shellfish.
Coeliac disease is an autoimmune disease caused by an allergic reaction to gluten. It is also triggered by related proteins in other grains (rye and barley).
Lactose intolerance is the most commonly diagnosed adverse reaction to cow’s milk among adolescents and adults. Symptoms include flatulence, bloating, diarrhoea and abdominal pain.
Peanut allergy can be very severe and, in some cases, life threatening. Symptoms appear almost immediately after exposure in sensitised people.
It is important that people who think they suffer from a food allergy or other food intolerance seek professional advice from their GP before changing their diet dramatically and risking it becoming unbalanced. Dietary change prior to tests can make diagnosis more difficult, for example in the case of coeliac disease.
BMI is a method of classifying an individual’s weight. It is calculated by dividing an individual’s weight by the square of his or her height:
Weight (Kg)/height x height (metres)
The World Health Organisation (WHO) regards a BMI of less than 18.5 as underweight while a BMI greater than 25 is considered overweight and above 30 is considered obese.
A major limitation of BMI is that it looks at overall weight and does not distinguish between fat and lean tissue. This means that it overestimates adiposity in those who have a higher than normal lean body mass e.g. athletes.
A calorie is a unit of measurement for the amount of energy our body can get from food. In nutrition, calories are usually displayed in units of 1,000. 1,000 calories equals 1 Kilocalorie or 1Kcal. Many nutritionists prefer to use joules as the measurement of energy. 1 calorie equals approximately 4.18 joules (or 1Kcal equals 4.18 Kj). However, most of the general public still prefers to talk in terms of calories (Kcals).
A person’s calorie intake should consist of 50-55% carbohydrates, 30-35% fat and 10-15% protein.
The average healthy male requires around 2,500Kcals per day and the average healthy female requires around 1,940Kcals per day.
Caffeine is not an essential nutrient but, like alcohol, it plays an important role in many people’s eating and drinking habits. It has been estimated that at least half the world’s population consumes tea while in America coffee is the biggest source of caffeine.
Although caffeine is readily accepted as an ingredient in coffee beverages (at about 100mg a cup), caffeine, or derivatives of caffeine, can also be found in many other products such as cocoa, baking chocolate and cola.
To reduce caffeine intake you could either switch to using decaffeinated versions of drinks or exclude sources of caffeine in the diet/
To reduce the undesirable effects of eliminating caffeine in one go it is often best to reduce intake gradually. It takes about 4-6 days to wash out all the effects of caffeine from your system.
Calcium is a mineral needed for strong bones and muscle contraction. Rich sources of calcium include milk, cheese, yoghurt, canned fish, dark green leafy vegetables, cereals, nuts, seeds and soya products e.g. tofu.
In vulnerable people, large intakes of calcium can lead to kidney stones. Other than this group, the risk of calcium toxicity is small.
Recommended intakes depend on age, gender and certain medical conditions. For most adults the recommended intake is 700mg/day.
Carbohydrate is a macronutrient that provides us with energy (4Kcal per gram). The two types of carbohydrate that provide dietary energy are sugars and starch. Dietary fibre is also a type of carbohydrate found in plants. One function of dietary fibre is to keep the digestive system healthy. Some studies have shown that populations with a high intake of fibre-rich foods experience a lower incidence of large bowel cancer.
At least half the energy from diet should be from carbohydrate sources (mainly starchy carbohydrates).
Food sources are breads, cereals, rice and potatoes, beans, pulses, fruits, some vegetables, milk and dairy products.
Starchy carbohydrates (breads, cereals, rice, pasta and potatoes) are an important source of carbohydrate and also tend to be rich in many other nutrients like vitamins and minerals. You should choose wholegrain varieties as this will help manage steady blood sugar levels and keep you feeling fuller for longer.
There are two main types of diabetes:
Type 1 diabetes occurs when the body produces no insulin. It is often referred to as insulin-dependent diabetes. It usually develops before the age of 40, often during teenage years. If you have type 1 diabetes you will need to take insulin injections for life. You must also ensure your blood glucose levels stay balanced by eating a healthy diet and by carrying out regular blood tests.
Type 2 diabetes occurs when not enough insulin is produced by the body or when the body’s cells do not react to insulin. This is called insulin resistance. If you have type 2 diabetes you may be able to control your symptoms simply by eating a healthy diet and monitoring your blood glucose level. However, as type 2 diabetes is a progressive condition, you may eventually need to take insulin medication, usually in the form of tablets.
General healthy eating guidelines also apply to those with diabetes. Large intakes of sugars should be avoided, although they do not need to be removed from the diet.
Essential fatty acids cannot be synthesized by the body. There are 2 essential fatty acids – omega 3 and omega 6 – which are very important because they help the cardiovascular, reproductive, immune and nervous systems to function. In particular they are involved in the manufacture and repair of cell membranes, which in turn enable the cells to obtain optimum nutrition. They are also the precursors for a group of compounds called eicosanoids.
Foods rich in omega 6 are walnuts, sunflower seeds, sunflower oil and wheatgerm. Foods rich in omega 3 are oily fish, salmon, mackerel, sardines, whitebait, herrings, linseed oil, wheatgerm, walnuts, rapeseed oil and soya beans.
There are 3 types of fat – saturated fat, unsaturated fat and trans fats. Unsaturated fat can also be broken down into monounsaturated and polyunsaturated fat.
Saturated fat is normally solid at room temperature. It is found mostly in meat and dairy products (such as whole milk, butter and cheese) as well as in coconut and palm oils.
Trans fat can be found in some margarines, many fast foods, commercially baked goods, snack foods and other foods made with or fried in partially hydrogenated oils.
Polyunsaturated fats are normally liquid at room temperature and kept in the refrigerator. They are found in certain plant oils such as safflower, sunflower and soybean.
Monounsaturated fats are normally liquid at room temperature but start to solidify at refrigerator temperatures. They are found in oils such as olive oil, rapeseed oil and sesame oil. Monounsaturated fats are preferable for cooking.
Saturated and trans fats are considered to be bad for you because they raise blood cholesterol levels and are therefore linked to heart disease.
All types of fat provide 9Kcal per gram and are therefore twice as energy dense as carbohydrate and protein. Fat should provide no more than 30-35% of our energy intake.
High cholesterol levels are associated with increased risk of heart disease and stroke. Reducing saturated fat intake, increasing fibre intake and being more active can all help reduce blood cholesterol levels.
Iodine helps make the thyroid hormones which control the body’s metabolic rate.Iodine is a trace element found in seawater and some types of soil. Good food sources include sea fish and shellfish. Plant foods can also be a good source, depending on the iodine content of the soil. Adults need 0.14mg of iodine a day.
Dietary iron is found in two forms – haem iron (from animal sources) and non-haem iron (from plant sources). Haem iron is the most bioavailable form of iron. The main food sources are red meat, liver, offal, fortified cereals, shellfish, wholegrain breads, pasta and cereal, pulses and green leafy vegetables. Vitamin C will enhance iron absorption. Iron is involved in red blood cell formation, oxygen transport and utilisation.
A lack of dietary iron may result in iron deficiency anaemia. Loss of blood due to injury or large menstrual losses increases iron requirements in the short-term. The recommended intake is 8.7mg/day for men and 14.8mg/day for women.
A macronutrient is a nutrient that the body needs in relatively large quantities and they form the major part of our diet. The three macronutrients are carbohydrate, fat and protein.
Magnesium is a mineral that helps with energy production. It is also needed for healthy bones and teeth and proper nervous system functioning. Magnesium is found in a wide variety of foods including green leafy vegetables, nuts, brown rice, fish, meat and dairy foods.
The amount of magnesium you need is:
A micronutrient is a nutrient that the body needs in small quantities. Vitamins and minerals are both micronutrients.
Potassium is a mineral that works with sodium in the body to control fluid balance. Potassium is found in most foods but bananas, vegetables, pulses and nuts are particularly good sources. Adults need roughly 3,500mg of potassium a day.
Protein is essential for growth and repair of the body and maintenance of good health. It also provides energy (4Kcal per gram). The amount of protein we need changes during a lifetime. Protein should provide the body with approximately 10-15% of its dietary energy.
Different foods contain different amounts and combinations of amino acids (the building blocks of proteins). Protein from animal sources (e.g. meat, fish, eggs and dairy products) contains the full range of essential amino acids needed by the body. There are also non-animal sources of protein such as pulses and cereals.
The reference Nutrient intake is the amount of a nutrient that is sufficient to meet the needs of 97.5% of the population.
Selenium is an essential mineral and micronutrient. It functions as an antioxidant (involved within the glutathione peroxidise system) helping to protect against heart disease and some cancers. Good sources are meat, fish, brazil nuts, eggs and grains.
The amount of selenium you need is:
Low calorie sweeteners provide a sweet taste to food or drinks with the benefit of little or no calories. They can be added to foods or drinks (in tea, infused water, coffee or baking) and are used in many low calorie and sugar-free foods and beverages such as soft drinks, chewing gum, confectionery, frozen desserts, dessert mixes, yoghurts and puddings.
In the EU, all low calorie sweeteners must undergo thorough safety testing before being approved by the European Commission. Food manufactures also have to provide evidence that the sweetener they use in their food does not have any adverse effects.
Examples of commonly used sweeteners include sucralose, saccharin and aspartame.
A diet that is high in salt can cause raised blood pressure. 75% of the salt we eat is already in everyday foods such as bread, breakfast cereal and ready meals.
Nutrition labels on food packaging will show the amount of salt in food. A food is considered high in salt if it contains more than 1.5g salt per 100g (or 0.6g sodium).
Some foods high in salt are anchovies, bacon, cheese, gravy granules, ham, olives, pickles, prawns, salami, salted and dry roasted nuts, salt fish, smoked meat and fish, soy sauce, stock cubes and yeast extract.
Adults should eat no more than 6g of salt a day – that’s around one full teaspoon.
Vitamin A is a fat soluble vitamin. It is found in two forms – vitamin A (retinol) and provitamin A (beta-carotene).
Food sources for provitamin A are brightly coloured fruit and vegetables such as apricots, mangoes, peppers, tomatoes, carrots, spinach and green vegetables such as broccoli.
Food sources for retinol are liver, cheese, oily fish, eggs, butter and margarine.
If you are pregnant or planning to get pregnant, do not eat liver or liver products (e.g. pate), as they contain high levels of vitamin A and may harm the unborn baby.
In general, the amount of vitamin A adults need is:
Also known as thiamin, this is a water soluble vitamin. Main sources of vitamin B1 are wholegrain cereals, wholemeal breads, liver, kidneys, red meat and pulses. The recommended nutrient intake is 0.4mg/1,000Kcals for men and women. Deficiency will result in loss of appetite and energy, beri-beri and pain in the calf muscles. Excess intake of thiamin will not result in any toxic effects as the excess will be excreted in the urine.
Vitamin B6 is a water soluble vitamin, essential for the formation of red blood cells and the metabolism and transport of iron. Together with folate and vitamin B12, vitamin B6 is required for maintenance of normal blood homocysteine levels. Raised homocysteine is a risk factor for cardiovascular disease. It also promotes carbohydrate, fat and protein metabolism, promotes healthy skin and hair formation. Food sources are poultry, white fish, milk, eggs, whole grains, soya beans, peanuts and some vegetables.
The Department of Health advices that you should be able to get all the vitamin B6 you need by maintaining a balanced diet. Do not take more than 10mg of vitamin B6 a day in supplements.
Toxicity may result in loss of nerve sensation and unusual gait (walking stride). Deficiency will result in irritability, convulsions and aneamia.
The recommended intake of vitamin B6 is 1.4mg/day for men and 1.2mg/day for women.
This is a water soluble vitamin. Main food sources are meat, fish, shell fish, poultry, liver, eggs, dairy products, yeast extract and fortified breakfast cereals, soya proteins and milk.
A lack of vitamin B12 could lead to vitamin B12 deficiency anaemia. It is involved in fat, protein and carbohydrate metabolism and the formation of red and white blood cells. It is also required for normal growth and development of nerve, gut and skin tissues. Recommended nutrient intake for men and women is 1.5mg/day.
Folic acid is the synthetic form of folate and is a water soluble B vitamin. It is used in supplements and for food fortification.
There is conclusive evidence that supplements of 400μg/day of folic acid taken before conception and during the first 12 weeks of pregnancy prevent the majority of neural tube defects (e.g. spina bifida) in babies. Therefore, it is recommended that all women of childbearing age who are planning a pregnancy take a daily supplement as it is difficult to achieve 400μg/day from diet alone.
Main food sources of folate are liver, meat, green vegetables (e.g. sprouts), yeast extract, pulses and fruit. In various parts of the world such as the USA, Canada and Chile, folic acid is added by law to flour and bread. The UK is still considering this fortification as there are concerns that high intakes of folic acid may mask vitamin B12 deficiency in older people.
A water soluble vitamin. Vitamin C has antioxidant properties, potentially protecting cells from oxidative damage caused by free radicals. Vitamin C is also involved in the synthesis of collagen. This is required for the normal structure and function of connective tissues (skin, cartilage and bones). It is also involved in the normal structure and function of blood vessels and neurological function. Vitamin C increases the absorption of non-haem iron (iron from plant sources) in the gut. Main food sources are fresh fruit (especially citrus fruits), green leafy vegetables, broccoli, potatoes, peppers, tomatoes, berries and currants.
Deficiency will result in weakness, slow wound healing, infections, bleeding gums and anaemia.
The recommended intake to avoid deficiency is 40mg per day.
Dietary vitamin D exists as either ergocalciferol (vitamin D2) or cholecalciferol (vitamin D3). Dietary sources are relatively insignificant compared with the synthesis in the skin from exposure to sunlight or ultraviolet rays, because there are not many rich food sources of vitamin D.
Vitamin D is a fat soluble vitamin. Main food sources are liver, oily fish, eggs, fortified dairy products, cereals and margarine. Vitamin D increases calcium absorption from the intestine and promotes and helps regulate bone formation. Lack of vitamin D will result in rickets in children and osteomalacia in adults.
It is recommended that pregnant and lactating women and people aged 65 years and over take vitamin D supplements (10µg per day). For other ‘at risk’ groups, for example ethnic groups that have limited sun exposure because of their style of dress, supplements may also be necessary. Infants are recommended to receive supplements containing 7-8.5µg of vitamin D.
Vitamin K is a fat-soluble vitamin. It is an essential component in the body’s normal blood clotting process. The main food sources are dark green leafy vegetables (such as cabbage, sprouts, cauliflower and spinach). Besides getting vitamin K from food, we also get it from our own bodies as it is produced by bacteria in the bowel. Anybody who undergoes a long course of treatment with antibiotics is at risk of a vitamin K deficiency as the antibiotics will kill off the gut flora, thus putting them at risk.
The dietary reference value for vitamin K is between 0.5-1.0µg/kg/day.
When the number of calories consumed through food equals the calories the body expends (through normal physiological processes and physical activity) body weight will remain the same.
If weight loss is desired the calories consumed must be less than the calories expended. A calorie shortage of 500 Kcal per day will produce roughly 1lb of weight loss per week.
Even a small calorie excess can eventually cause weight gain. A surplus 100Kcal per day (such as 1 biscuit) over a year would lead to weight gain of about 10lb.
Zinc is a trace element that has several important functions in the body including cell reproduction. It is also involved in the metabolism of carbohydrates, fats and protein and helps with the healing of wounds.
Good food sources of zinc include meat, shellfish, dairy foods and cereals. The amount of zinc you need is about:
Health, nutrition, and well-being are full of jargon and terminology that could occasionally make it a tad difficult to grasp the vast knowledge they have to offer. Lucky for you, we’ve curated a glossary with everything from common terms like vegan protein powder, fiber supplement, etc. to lesser-known terms like anabolism, catabolism, etc., so you’re better equipped to understand the concepts of nutrition. Scroll down to enhance your knowledge, one word at a time.
A
Adenosine triphosphate, or ATP, is a chemical that transports energy across various cells in our bodies. It is the primary energy currency of all living things, and its core function is to capture the energy synthesized by the breakdown of food molecules and transport it to other cells for various cellular processes.
When proteins combine in the body, they form molecules known as amino acids. These molecules are primarily made of nitrogen, carbon, hydrogen, and oxygen. The human body requires amino acids to produce proteins, which aid in digestion and tissue repair. To grow and function adequately, your body requires 20 different types of amino acids. While all 20 of them are beneficial to your health, only nine are considered essential. They are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These cannot be produced by the body and need to be obtained from diets rich in meat, seafood, poultry, eggs, dairy products, soy, etc. You can also get them through supplements.
This is concerned with growth and construction—essentially the organization of molecules. Anabolic reactions are endergonic, which means they require energy input to proceed and are not spontaneous. They build complex molecules from simple compounds (e.g., proteins from amino acids, carbohydrates from sugars, etc.)
Anthocyanidins are nothing but water-soluble plant pigments; they give fruits and vegetables their rich pink, red, blue, or purple colors.
Antioxidants are substances used by the body to counteract free radicals. This prevents the free radicals from harming other cells and causing oxidation in the body.
B
The amount of glucose in the blood is referred to as the blood glucose level. The bloodstream transports glucose, which provides energy to all cells in the body. Long-term high blood glucose levels can harm your kidneys, eyes, and other organs, as well as cause diabetes.
Body Mass Index (BMI) is a calculation of a person’s weight in relation to his or her height. It is intended to serve as an indicator rather than a direct assessment of a person’s total body fat. It insinuates that if a person’s BMI rises, so will their total body fat.
Breathwork refers to any sort of therapy that uses breathing exercises to promote mental, physical, and spiritual wellness. The main principle behind breathwork is to expel toxins and tension when you breathe out and nourish your mind and body when you breathe in.
C
A calorie is a measurement of the amount of energy provided by food when consumed and digested. Calories are required to process everyday bodily functions. When a person is ill or weak, their body may require more calories to combat a fever or other issues.
Carbohydrates are sugar molecules. They are one of the macronutrients that the body requires to break down into glucose and use for energy. Though they are frequently demonized in modern diets, they remain the body’s primary source of energy and hence essential.
Catabolism is the process in which the body breaks down complex molecules into simpler ones. Unlike anabolism mentioned above, catabolism is exergonic, which means it generates heat and operates through hydrolysis and oxidation. Cells may store important raw materials in complex molecules, break them down through catabolism, and reuse the smaller molecules to create new products.
Carotenoids are pigments found in plants, algae, and photosynthetic bacteria that function as antioxidants in humans. These pigments give plants, vegetables, and fruits their vivid yellow, red, and orange colors.
Collagen is a protein that is present in connective tissue, the skin, tendons, bones, and cartilage. As we age, the amount of collagen in our bodies starts to decrease, which is why it’s best to opt for a collagen supplement in your mid-20s. If consumed regularly, collagen supplements may give you numerous health benefits. They are also often known as collagen peptides. The best collagen is generally the one derived from deep-sea fish. Apart from skin health, you can use collagen for hair, nail, and bone health!
Cholesterol is a waxy, fat-like molecule found in your cells that helps your body accomplish critical jobs. There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
D
In terms of nutrition, a person’s diet is the composition of the food consumed. The term also frequently refers to the number of certain nutrients obtained for health or weight-management purposes.
Dietary fiber, often known as roughage or bulk, refers to plant foods that your body cannot digest or absorb. Unlike other dietary components such as lipids, proteins, and carbs, which your body digests and absorbs, fiber is not digested by your body. Lack of dietary fiber can cause indigestion or constipation, which is why people often turn to fiber supplements or fiber tablets. To meet your daily fiber requirements, a reliable fiber supplement should be combined with other superfoods.
Dietary supplements are products that are meant to augment one’s diet. Dietary supplements can help you enhance or maintain your overall health, and they can also help you fill the gaps in your daily dietary requirements.
The breakdown of food into smaller components that may be taken into the bloodstream is referred to as digestion. There are two forms of digestion: mechanical digestion, which occurs in the mouth when food is physically broken up into smaller pieces, and chemical digestion, which occurs in the gastrointestinal tract when food is broken down into small molecules by digestive enzymes.
E
Enriching food is the practice of restoring micronutrients to a food product that may have been lost during processing.
Electrolytes are minerals that carry an electric charge in your blood and other bodily fluids. Electrolytes have an impact on how your body functions with respect to the amount of water in your body, the pH of your blood, etc.
Enzymes are types of proteins in our body that assist in the faster processing of the chemicals and even speed up our metabolism. They have the ability to create some chemicals as well as break them down. Enzymes are produced in our bodies naturally, but we can also get them from food. Many vegan protein powders, organic protein powders, and plant protein variants have added enzymes for our bodies to reap the benefits of protein better.
Energy balance is the situation in which the number of calories consumed equals the number of calories expended. Physical activity, body size, the amount of body fat and muscle, and genes all have an impact on one’s energy balance.
F
A fatty acid is a type of fat, oil, or wax. It is created through hydrolysis, which is the breakdown of fats (typically triglycerides or phospholipids). Fatty acids are divided into two types based on the nature of their covalent bonds: unsaturated fatty acids and saturated fatty acids. Since the former is part of healthy fats, consuming foods rich in unsaturated fats like avocados, olives, nuts and seeds, fatty fish, and dark chocolate improves cholesterol levels as compared to the latter.
Flavonoids are phytochemical substances found in a wide variety of plants, including fruits, vegetables, and leaves. Flavonoids have a variety of therapeutic effects, including anticancer, antioxidant, anti-inflammatory, and antiviral activities.
A food item that has extra nutrients is considered ‘fortified’ with a certain additional compound. A vegan protein powder or plant protein fortified with essential amino acids or a fiber supplement with added superfoods are examples of fortified foods.
Free radicals are unstable chemicals that can harm cells and accelerate the aging and disease process. They are formed as a consequence of regular biological activities or by external sources such as pollution, radiation, and certain chemicals. Certain foods and supplements include antioxidants, which can neutralize free radicals and prevent oxidative damage.
G
Glutathione is an amino acid molecule produced from glycine, cysteine, and glutamic acid. It is produced by the liver and is involved in a variety of biological functions. Glutathione is involved in tissue creation and repair, the generation of necessary molecules and proteins, and immune system function. It is also widely used in skin supplements or skincare tablets. For nourished, radiant skin from within, try skincare tablets that also contain collagen peptides.
Gluten is a protein found naturally in cereals such as wheat, barley, and rye. It is what gives certain foods their stretchy texture. Gluten, particularly the gluten found in whole grains, is not harmful to healthy people whose bodies can tolerate it.
The GI of a food indicates how quickly it impacts your blood sugar (glucose) level when consumed on its own. Several factors influence a food’s glycemic index, like its nutrient makeup, cooking method, ripeness, and amount of processing.
The number of carbs in a portion of food is considered the glycemic load. It is used to assess how it may affect blood sugar levels after consumption.
H
HDL (high-density lipoprotein) cholesterol, also known as “good” cholesterol, absorbs cholesterol from the blood and transports it to the liver. It is then flushed from the body by the liver. HDL cholesterol may carry LDL (low-density lipoprotein) cholesterol away from your arteries.
Hydrogenated fats (also known as trans-fatty acids) are synthetic fats assembled through the hydrogenation process. This involves adding hydrogen units to polyunsaturated fatty acids to keep them from turning rancid and to maintain their solid state at room temperature.
Hemoglobin is a protein present in red blood cells that transport oxygen from the lungs to the rest of the body and carbon dioxide from the body to the lungs for exhalation. Because of its iron concentration, hemoglobin has a particular ability to bind to oxygen, and the oxygen-hemoglobin link serves to guarantee that oxygen is carried efficiently to tissues that require it.
I
Insulin is a hormone that allows glucose in the blood to enter cells, supplying them with the energy they need to function. When insulin doesn’t function properly, it becomes the main contributor to the development of diabetes.
Insoluble fiber does not dissolve in water and hence remains intact when food passes through the digestive tract. Soluble fiber, on the other hand, is a form of dietary fiber that dissolves easily in water and is broken down into a gel-like substance in the colon.
IU stands for International Units. The IU unit is used to measure the effect rather than the number of substances like vitamins, hormones, enzymes, and medicines. Vitamins, hormones, some drugs, vaccinations, blood products, and other physiologically active chemicals are all measured in international units.
K
Ketosis is a metabolic process that makes your body burn fat rather than glucose for energy. The ketogenic diet offers numerous potential benefits, including weight loss, enhanced energy, and treatment of chronic illnesses.
L
LDL is an abbreviation for low-density lipoproteins. A high LDL level is usually referred to as “bad” cholesterol since it promotes a buildup of cholesterol in your arteries.
Lipids are fatty molecules that serve numerous roles in your body. They are part of your cell membranes and help regulate what enters and exits your cells. The right amount of lipids helps in the production of hormones, the movement and storage of energy, and the absorption of micronutrients. However, lipids in excess are toxic.
Lecithin is a term used to designate a class of fatty compounds present in plant and animal cells. Lecithin is required for normal cellular function. Soybeans are a commonly used source of lecithin supplements. Lecithin acts as an emulsifier, suspending fats and oils and preventing them from interacting with other molecules.
M
Macronutrients are nutrients that supply calories or energy for appropriate growth, metabolism, and other bodily activities; in other words, fat, protein, and carbohydrates.
Maltitol is a type of carbohydrate that is a sugar, alcohol, or polyol. It has half the calories of sugar and is 90% as sweet as sugar.
Malnutrition is characterized by an insufficient, excessive, or imbalanced intake of calories and/or nutrients. It occurs when the body lacks vitamins, minerals, and other nutrients required to sustain healthy tissues and organ function.
Metabolism is the process by which the body turns food and drink into energy. Calories from meals and drinks react with oxygen during this process to produce the energy that the body demands.
Micronutrients are nutrients that the body needs in small quantities for growth and development. They play a crucial role in the metabolic activities of the organism. Vitamins and minerals are considered micronutrients.
A form of dietary fat is monounsaturated fat (MUFA). Just like polyunsaturated fat, it is one of the healthy fats. Plant foods that include monounsaturated fats include almonds, avocados, and vegetable oils.
Minerals are inorganic substances that are required for the body to function properly. They are involved in a number of activities, including the formation of strong bones and teeth, the transmission of nerve impulses, the contraction of muscles, and the maintenance of a healthy fluid balance. Calcium, iron, sodium, potassium, and magnesium are examples of common minerals.
A dietary supplement that contains all or most of the essential vitamins that aren’t easily obtained from food. Vitamins are classified based on their solubility in lipids (vitamins A, D, E, K, and F) or in water (vitamins C, B-complex).
N
Nutrients are chemical components present in food that the body requires in order to function properly and stay healthy. Proteins, lipids, carbs, vitamins, and minerals are all examples of nutrients.
Nutraceuticals are food-derived supplements that provide both nourishment and medicinal effects. They have a high concentration of bioactive chemicals produced by nature that have physiological effects and aid in the prevention and treatment of certain conditions. Skincare tablets, fiber supplements, or collagen supplements can all be considered nutraceuticals.
P
The Paleo diet, often known as the “caveman” or “stone-age” diet, consists mostly of lean meats, seafood, fruits, vegetables, nuts, and seeds. Paleo diet supporters emphasize the importance of eating low-glycemic fruits and vegetables.
A placebo is a drug or treatment that is designed to be ineffectual. In general, placebos can influence how patients perceive their illness and stimulate the body’s chemical mechanisms for pain relief and a few other symptoms, but they have no effect on the disease itself.
Polyunsaturated fatty acids (PUFA) are health-promoting lipid molecules containing two or more carbon-carbon double bonds. Polyunsaturated fatty acids are always liquid at room temperature.
Protein is a macronutrient molecule comprising amino acids. They naturally contain roughly 20 distinct amino acids. Proteins are required for the body to function properly. They are the building blocks of biological components such as skin and hair, as well as enzymes, cytokines, and antibodies.
R
The RDA or Recommended Dietary Allowance, is the value of essential nutrient requirements considered by the Food and Nutrition Board to meet the known nutrition needs of practically all healthy people based on available scientific knowledge.
The average daily food intake level that is sufficient to meet the nutrient requirements of 97-98% of healthy individuals in a specific life stage and gender group is called Recommended Dietary Intake or RDI.
S
Saturated fats are saturated with hydrogen molecules and have just single carbon-carbon bonds. Because of this hydrogen molecule saturation, saturated fats are solid at normal temperatures. Saturated fat consumption may raise some risk factors for heart disease, such as LDL cholesterol.
A serving size is the recommended quantity of each food that you should ingest during a meal or snack.
T
Trans fat, commonly known as trans-unsaturated fatty acids or trans fatty acids, is an unsaturated fat found in foods. It is regarded as the worst form of fat to consume since it elevates the level of “bad” cholesterol in the body.
Triglycerides are a type of fat that is found in the blood. A high intake of this type of fat may increase the risk of coronary artery disease, particularly in women.
U
There is at least one double bond between carbon molecules in unsaturated lipids. Unsaturated fats always remain liquid at room temperature. They are considered healthy fats because they can lower blood cholesterol, reduce inflammation, normalize cardiac rhythms, and perform a variety of other functions.
V
Veganism is the practice of not using animal products or byproducts, especially in one’s diet. Individuals who actively adhere to this ideology or diet are known as vegans.
Vegan protein powder or plant protein are supplements that derive their protein from plant-based sources, unlike whey protein. Plant-based proteins can also be used as sports nutrition supplements in addition to an athlete’s diet.
W
The term “well-being” refers to both a state of complete health and the process of achieving it.Physical, emotional, social, and cognitive wellness are all included. The biological, material, social, spiritual, cultural, emotional, and mental dimensions of well-being are all important.
Whole grains and foods prepared from them contain the grain seed’s key elements and naturally occurring nutrients in their original quantities. For a food to be considered a whole grain, all of the endosperm, germ, and bran must be present.
Z
Zen is an experiential practice that seeks to provide direct understanding and insight into life through meditation practice and instruction from an accomplished teacher. Meditation is central to Zen, as is an emphasis on self-control and understanding.
We hope this glossary could help you understand the terms you already knew a little better and bring to light unexplored information from the health, nutrition, and wellness category. Don’t forget to bookmark it for later!
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