Proteins
The nutrition compass
Throughout life, your body needs nutrients to grow, recover or simply function in a normal way.
So, how much do you need to eat, and of what?
Since the nutritional needs vary greatly from person to person, there’s no simple answer. Below is a list of things that may influence what you need to stay healthy:
Read more about free radicals here
PROTEINS top
The proteins are the body’s own building blocks. They exist as a support in muscles and other tissues, as hormones and as enzymes. They are also an important part of the blood and a valuable source of energy. The proteins are made up of over twenty different kinds of amino acids. The majority of the amino acids can be produced within the body, however eight of them need to be provided through the diet. They are generally referred to as “essential amino acids”. The nutritional value of a protein is decided by its content of essential amino acids. The connective tissue - hair, skin, nails and cartilage - largely consists of an amino acid called glycine. Even though it doesn’t belong to the essential amino acids, it’s in other words very important. An otherwise balanced diet may still be lacking in glycine, which may lead to reduced elasticity in hair, skin and nails.
Proteins in food
Good sources of proteins and essential amino acids are meat, fish and leguminous plants such as beans and lentils.
The body's recuierments
Adults need approximately 0,8 g protein per day and kg body weight. Children and youth need a larger intake in proportion to their body weight.
FATS top
Your body needs fat to get energy and for the skin’s elasticity.
In food, fats are generally divided into three types: Saturated, monounsaturated and polyunsaturated. In addition to this, there are industrially produced transfats.
Some fats also contain essential fatty acids that the body can’t produce on its’ own. Other fats are redundant or harmful.
So, how do you know which fats are healthy or unhealthy? A good rule is that healthy fats generally become liquid in room temperature, whereas those remaining solid are harmful.
But regardless of whether the fat is healthy or unhealthy, you become overweight if you consume more than you use up.
Fats in food
The healthy mono- and polyunsaturated fat is found in salmon and other fatty fish, nuts (except coco- and peanuts), cooking oil, avocado, chickpeas and olives.
Unhealthy, saturated fat exists in meat, cheese, coconut butter, butter and peanuts, as well as in the hardened, vegetable transfats in chocolate, margarine, potato crisps etc.
The body's recuierments
If your energy requirements are normal, your diet shouldn’t contain more than 50-60 g fat a day. The average intake is almost twice as high!
Carbohydrates top
The carbohydrates are the body’s most important source of energy. In food, they exist in the form of sugar, maltodextrines, starch and fibres. Carbohydrates are divided into two groups: Fast and slow. Fast carbohydrates are rapidly absorbed in the body, however they also disappear quickly, leading to fluctuations in the blood sugar level.
Slow carbohydrates provide you with an even energy level and make you feel satisfied over a longer period of time. Some of these are fibres that facilitate digestion.
Carbohydrates in food
Fast carbohydrates are found in grapes, sugar, sweets, soft drinks, regular pasta, potatoes, white bread and carrots.
Slow carbohydrates exist in whole-wheat pasta, dark bread, green vegetables, bananas, beans, rolled oats etc.
Your body’s requirements
50-60% of your total energy intake should come from carbohydrates. Note that these numbers vary a lot depending on how much exercise you get.
Vitamins top
Vitamins are essential to almost all parts and functions of the body. Since very small quantities are required, they are collectively referred to as micronutrients. The vitamins are divided into two groups: Water-soluble (B and C) and fat-soluble (A, D, E and K). The water-soluble vitamins can’t be stored in the body, which is why they need to be provided through the diet on a daily basis. The opposite applies to the fat-soluble vitamins.
Vitamin A (retinol)
Is needed for the twilight vision, hair and skin, mucous membranes and as protection against free radicals.
Can be found in carrots, spinach, meat, liver and fatty fish.
Deficiency can lead to reduced twilight vision, dry and wrinkled skin, dry mucous membranes and dry, lifeless hair.
Vitamin B1 (thiamine)
Helps the body absorb energy from proteins, carbohydrates and fats.
Thiamine is also important for muscles and nerves as well as protection against the damaging effects of alcohol and tobacco smoke.
Is found in bread, flour, pasta, meat, lentils, beans, milk and yeast.
Symptoms of deficiency are fatigue, reduced appetite and concentration problems.
Vitamin B2 (riboflavin)
Helps supply cells and the whole body with oxygen.
Is found in liver, meat, egg, fish, cheese, milk, green vegetables, beans and lentils.
Vitamin B2 deficiency can lead to cracked skin, irritated eyes and mouth blisters.
Vitamin B2 (niacin, nicotiamide)
Facilitates the uptake of nutrients from fat and carbohydrates.
Is found in liver, meat, fish, eggs, vegetables, milk, cheese, bread, pasta and yeast.
Symptoms of deficiency are reduced appetite, insomnia and irritability.
Vitamin B5 (pantothenic acid)
Important for the body’s energy supply, cell renewal, skin, hormone production and the immune defence system.
Can be found in most foods, particularly liver, kidney, eggs and fresh vegetables.
Poor hair growth can be due to a lack of vitamin B5.
Vitamin B6 (pyridoxine)
Prevents the emergence of irritated and dry skin.
Is found in liver, fish, eggs, potatoes, grains, beans and lentils.
Skin changes can be a sign of deficiency.
Biotin
Counteracts depression and negative changes in hair and skin. Facilitates metabolism.
Is found in liver, soybeans, peanuts, eggs, rolled oats and wheat germ. Note that raw egg white inhibits uptake.
Symptoms of deficiency are dermatite (red, peeling skin) as well as certain hair problems.
Folic acid
Important to the kidneys’ function and in preventing iron deficiency.
Can be found in yeast, liver, fresh leafy vegetables, meat, egg, fish, tomato, cucumber and milk.
A lack of folic acid can lead to anaemia, fatigue, headache and a reduced ability for the intestines to absorb nutrients.
Vitamin B12
Contributes to the founding of red blood cells, which means that it prevents iron deficiency. Also helps the body transform proteins, fats and carbohydrates into energy.
Can be found in meat, fish, liver, kidney, eggs, milk and cheese.
Lack may lead to iron deficiency (pernicious anaemia), apathy, reduced muscle strength, aches and disturbances in thenervous system.
Vitamin C (ascorbic acid)
Helps the body absorb minerals and form collagen which gives the skin its’ elasticity. Also protects against free radicals.
Is found in fresh fruits and berries, cabbage and potatoes. Note that the diet’s vitamin C-level can be very low, depending on the season.
Symptoms of deficiency are fatigue and irritation, bleeding gums and reduced ability for wounds to heal.
Vitamin D (calciferol)
Strengthens the bones by facilitating the uptake of calcium and phosphate.
Can be found in fatty fish and D-vitamin enriched cooking oils. Is also produced when the skin is exposed to natural sunlight.
Deficiency can lead to brittleness of the bones, irritation and reduced appetite.
Vitamin E (alpha-tocopherol)
An antioxidant that counteracts the cells’ ageing process and protects against the sun’s damaging effects. Note that the body can absorb vitamin E via the skin, for example from vitamin-enriched skin-creams.
Is found in cooking oil, margarine, whole grain flour, wheat germ and leafy vegetables such as spinach. Whereas little is known about the symptoms of deficiency, vitamin E is most definitely an important antioxidant.
MINERALS top
Just like vitamins, the minerals are important or essential to most of the body’s functions. Mineral deficiency is very common even in the western part of the world.
Iron
Helps with oxygen transportation within the blood and muscles. Also plays an important role in the body’s energy supply. One in three Swedish women and every second teenage girl suffer from a lack of iron, according to several recent studies.
Exists in meat, liver, offal and foods with a high blood-content. Small amounts can also be found in fresh vegetables, bread and eggs.
Deficiency symptoms are paleness, headache, fatigue, concentration problems, increased risk of infections and inhibited intellectual development in children and teenagers. A lack of iron also increases the risk of hair loss, brittle nails, cracked skin and lifeless hair.
Calcium
Vital for muscles, heart, nerves, skeleton, teeth, cells and the blood’s ability to coagulate. Can be found in milk and other dairy products and leafy vegetables.
Deficiency may lead to brittleness of the bones, muscle cramps and reduced nerve functions.
Magnesium
An important component in the hair and bone-tissue. Also contributes to the function of muscles, nervous system and cells.
Can be found in green vegetables, peas and beans, whole grain products, meat and fish. Deficiency may lead to concentration difficulties, depression, increased sensitivity to light and sound, muscle cramps, numbness and a pricking sensation in the muscles, constipation, diarrhoea and lifeless hair.
Copper
Counteracts iron deficiency and contributes to cellular defence against free radicals.
Is found in liver, red meat and nuts.
Deficiency in otherwise healthy individuals is very rare. A moderate lack may increase the risk of age damage on skin; a more serious deficiency may lead to anaemia.
Chrome
Is needed to regulate the blood sugar balance.
Can be found in liver, meat, shellfish and whole grain products.
An abnormal craving for sugar may be a sign of a lack.
Manganese
Contributes in the cells’ defence against free radicals and in the transformation of fats and carbohydrates into energy.
Can be found in whole grain products, rice, lingonberries and algae.
Deficiency may lead to lowered sexual desire and formation of cartilage, however the symptoms haven’t been proved.
Molybdenum
Helps building muscles and is an important ingredient in various enzymes, the substances controlling all of the body’s functions.
Is found in liver, whole grain flour and vegetables.
Deficiency symptoms haven’t been proved.
Selenium
Protects against free radicals and heavy metal poisoning. Strengthens the immune defence.
Can be found in fish, shellfish, liver, whole grain products and algae.
Deficiency symptoms are very uncommon but may appear locally in areas exposed to radioactive fallout. Certain kinds of heart failure in children can be linked to a lack of selenium.
Zinc
A vital part of all cells and enzymes that control all of the body’s functions. Also facilitates wound healing as well as protecting against free radicals.
Can be found in meat, wheat germ, whole grain products, shellfish, banana and eggs.
Deficiency can lead to harmful skin changes, white patches on the nails, reduced sense of taste and smell, reduced ability for wounds to heal, reduced function of the immune defence, lowered sex drive in men, hyperactivity in children and inhibited development and growth in children and teenagers.
Silicon
Strengthens nails, skin, hair and cartilage.
Can be found in whole grain products and green vegetables.
Deficiency may lead to brittle nails and reduced elasticity of the skin.
NUTRITIONAL DEFICIENCY IN HAIR, SKIN AND NAILS top
The easiest way to describe nutrition insufficiency is by using two degrees: Lack and deficiency. A lack of nutrients in the diet affects your body and appearance in a negative way. If the lack becomes long-term it may cause deficiency, which often leads to illness. Real deficiency is rare in the western part of the world whereas lack is rather common, especially in youth, elderly people and those not taking care to eat properly. If your body lacks one or several of the nutrients, the first signs will generally show on hair, skin and nails. Below are a few examples of symptoms:
- Loose skin (weakening of the connective tissue)
- Dry skin
- Oily complexion
- Impure complexion
- Thin skin
- Liver spots
- Skin allergies
- Increased risk of harmful skin changes
- Increased risk of skin cancer
- Lifeless hair
- Brittle hair
- Grey hair
- Brittle nails
- White patches on nails
THE RIGHT WAY IN THE KITCHEN top
Vitamins are sensitive to time, temperature, water and light among other things. To avoid ruining the vitamins in the food, you should consider the following:
- Avoid to store or keep foods warm for a long period of time.
- Grilling, deep-frying and other preparation at a high temperature destroys vitamins.
- Vitamin A is quickly ruined by light and air, whereas a combination of light and heat will destroy vitamin B2.
- Water releases the vitamins in vegetables.
- Peel fruits and vegetables as thinly as possible and don’t cut them up until it’s time to eat them.
Minerals are less sensitive but may be released in water. For this reason, it’s good to recycle the water after cooking vegetables, e.g. for sauces or soups.
DO YOU NEED FOOD SUPPLEMENTS? top
Despite the fact that you can find everything your body needs in any supermarket, it’s difficult to maintain a balanced diet. The nutritional requirements vary a great deal between people and the vitamin content of the food changes depending on the season. Even if the food contains a high level of nutrients, it is far from certain that the body can actually absorb them. Do you belong to the large number of people who spend most of their days in front of a computer, i.e. with low energy consumption? If this is the case, you’re in the risk of becoming overweight by a diet that would otherwise be required to cover your vitamin- and mineral needs. A good way of protecting yourself against deficiency is to take one or several supplements of a high quality.