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Dictionary of Nutrition Terms
Antioxidant
Chemical substances that help protect against call
damage from free radicals. These include vitamins A, C, E, carotenoids
and flavonoids.
B Complex Vitamins
Protects against blood clots and hardening of
the arteries.
Body Mass Index
(BMI) A standardized ratio of weight to height
and is often used as a general indication of health.
Calcium
It is one of the most abundant essential minerals in the
human body. It helps form bones and teeth and is required for blood
clotting, transmitting signals to nerve cells and muscle contraction. It
helps prevent osteoporosis.
Calorie
This is a unit of measurement for energy. The amount of
energy required to raise one cubic centimeter of water by one degree
centigrade.
Carotenoids
This is a natural fat soluble pigment found in certain
plants. It provides the bright red, orange, or yellow coloration of many
vegetables.
Cholesterol
It is a soft, waxy substance present in all parts of the
body, including the nervous system, skin, muscles, liver, intestines and
heart. It is both made by the body and obtained by the body from
animal products in the diet. It is manufactured in the liver for normal
body functions including the production of hormones, bile, acid and
vitamin D. It is transported in the blood to be used by all parts of the
body.
Dietary Fiber
This comes from the thick call walls of plants. It is
divided into two categories; water-soluble and water insoluble. Water
soluble fiber lowers cholesterol and blood sugar levels. Some doctors
believe that increasing fiber decreases the body’s need for insulin.
Water insoluble fiber acts as a stool softener, which speeds digestion
through the intestinal tract.
Ellagic Acid
A natural phenol antioxidant found in numerous fruits
and vegetables that has been found to directly inhibit the DNA binding
of certain carcinogens.
Enzyme
This is a complex protein that assists in or enables chemical
reaction to occur.
Fatty Acids
Flavonoids
These are individual isomers of fats.
This is a class of water soluble pigments that are found in
many plants. They serve as antioxidants.
Free Radicals
These are molecules that are highly reactive and can
produce damage to cells and tissues in the body.
Glycemic Index
A dietary index that is used to rank carbohydrate
based foods. It predicts the rate at which ingested food will increase
blood sugar levels.
Insulin
A hormone that is secreted by the pancreas to help regulate
blood sugar levels and promotes glycogen storage.
Magnesium, Potassium and Calcium
pressure.
All three help lower blood
Omega 3 Fatty Acids
Fatty acids and alpha linolenic fatty acids
help boost the immune system, reduce blood clots, protect against
heart attacks, protects the arteries from plaque build-up and lower
blood pressure.
Phytochemicals
Chemical compounds, such as beta-carotene, that
occur naturally in plants and have a beneficial effect on human health.
Phytoestrogens
Substances like flaxseed lowers the risk of blood
clots, strokes and cardiac arrhythmias. They also lower the LDL or
“bad” cholesterol, triglycerides and blood pressure.
Phytosterols
These are plant sterols that resemble cholesterol, but
actually reduce blood cholesterol. All nuts, seeds and wheat germ have
this.
Polyphenols
Protects blood vessels, lowers blood pressure and
reduces “bad” cholesterol.
Potassium
An essential mineral that helps regulate heart function,
blood pressure and nerve and muscle activity.
Protein
One of the basic components of food that makes all life
possible. Amino acids are building blocks of proteins. They transport
nutrients, oxygen and waste throughout the body. They provide
structure and contracting ability of muscles. They provide collagen to
connective tissues of the skin, hair and nails.
Saturated Fat
A fat or fatty acid in which there are no double
bonds between the carbon atoms of the fatty acid chain. It is usually
solid at room temperature. Common saturated fats are butter, lard,
palm oil, coconut oil, cottonseed oil, cream, cheese and meat.
Sodium
It is an essential nutrient and mineral. It maintains blood
volume, regulate the balance of water in the cells and keeps nerves
functioning.
Unsaturated Fat
A fat or fatty acid in which there are one or more
double bonds between carbon atoms of the fatty acid chain. Common
unsaturated and polyunsaturated fats are peanut butter, olives, nuts,
seeds, fish, olive oil, sesame oil, peanut oil, and canola oil.
Vitamin A (Retinol)
A fat soluble vitamin that helps cells during cell
reproduction, nourishing cells in eye structure and is required for
transduction of light into nerve signals in the retina. It is required
during pregnancy, stimulating growth of the fetus by influencing genes
that determine growth of organs.
Vitamin B1 (Thiamin)
This is a water soluble vitamin that the body
requires to break down carbohydrates, fats and protein.
VitaminB2 (Riboflavin)
This is a water soluble vitamin that helps the
body process amino acids and fats. It can also help as an antioxidant.
Vitamin B3 (Niacin)
Niacin is required for cell respiration and helps
release the energy in carbohydrates, fats and proteins. It supports
proper circulation, healthy skin, functioning of the nervous system and
normal secretion of bile and stomach fluids.
Vitamin B9 (Folate)
Also known as folic acid, Folate is necessary for
cell replication and growth, it helps form the building blocks of DNA.
Vitamin C
This vitamin acts as an antioxidant protecting LDL
cholesterol from oxidative damage. It protects smokers from the
harmful effects of free radicals. It is needed for collagen.
Vitamin D
This vitamin maintains levels of calcium in the body. It is
also produced by the body during exposure to ultraviolet rays of the
sun.
Vitamin E
This vitamin protects cell membranes from damage. It
may also help in the prevention and treatment of diabetes.
Vitamin K
This vitamin is necessary for proper bone growth and
blood coagulation. It does this by helping the body transport calcium.
Zinc
This vitamin helps to repair wounds, maintain fertility in adults
and helps to shorten colds.