3/8/2022 0 Comments THE NATURE OF FOODIntroduction Food is that raw material, which we as human beings all need and this material becomes processed when applied to the human body systems and acts as the source of fuel; fuel that provides the body with the much-needed energy outputs to carry out biochemical and physiological functions within our daily environment, while supplying the body with nutrients most useful to support these functions. Food is the material substance consumed by the human body, while diet is the pattern or habit of consumption of the food material. Food and diet are therefore two factors that help the human body to survive its environment, as energy and nutrients are required by the body for its survival and these requirements are obtained from the consumption of food. The Estimated Average Requirement of energy for the human body may vary according to age, gender, weight, height and physical activity level and it is this energy, whose quantity is necessary in order for the body to maintain an adequate energy balance. For the average adult human, the minimum daily energy requirement ranges from 2000 to 2500 kCal These values, however, may change depending on the physiological and metabolic states of the body, that is if the body is undergoing stress due to illness, injury or otherwise, the level of activity that is performed by the person, such as increased levels of activities that the person may undertake and the resting rate of metabolism of the person. Energy and nutrient requirements for children will vary according to the stage they have reached in their development and the physiological and metabolic states that they are able to maintain. So, we know that we need food in order to survive and to function adequately within our environment, but are all foods equal? Here, we take a closer look into food’s nature. How do we view food? Food Perspectives When we think of food, we may view it from many different angles, according to which part of the world we may be existing. Food generally, is our physical lifeline and that substance which the body relies upon in order to function adequately. But it is interesting to identify the various ways in which we can identify or associate with or understand food to be. Food is very simple yet very complex and it is this complexity that makes studying food so fascinating! Let us now explore then, the ways through which we may view food. First, we can take a look at the psycho-social aspects of food. What does food mean to the human being? Do we view food as just a source of energy? Or do we attribute food to be so much more? We can look at food from the cultural perspective. According to where we have grown up, or in which family we have been adopted into, we see that food is a strong fuel source that drives culture. Based on what grouping to which we belong, we have certain norms and practices around what we eat and how we consume our food and how frequently we consume the food. The home is the very first place where we have been introduced to food. Moreover, the bond that is formed when baby first latches on to the mother’s bosom, we can see this as the beginning of this long and lifelong food and diet journey. We may also consider the ways in which food is normally prepared and stored, and these practices can be learnt inside the home, as children grow more interest about the foods that they eat. Additionally, children may want to take part in the cooking process and this may positively influence them to consume foods that may not be necessarily the tastiest but may be the healthier option for growth and development. When the child sees their parents, grandparents and siblings consuming certain foods, they may feel like wanting to be part of that group and may join in the social bonding. Food definitely can bring groups closer together as they enjoy each other’s company. Food also is no exception when we think of celebrations and public gatherings. Food is almost always part of this equation and there is a lot of planning involved to ensure that food is adequate and enjoyable to the consumer such that it qualifies the event or celebration a success. Food can definitely win the heart of future friends and partnerships. But we can also attribute food to some less favourable outcomes. Food sometimes, may be that go to material when we may feel emotional about something. We view food then, as a distraction for a much bigger problem. We may find comfort when we eat and in what we eat, which may not put us in the healthier path as we move along our diet journey. But one thing is clear! Regardless of where we live in the world, food can be undeniably something that we all can enjoy and it is one element that brings the world to that most connected place. Meal When we think food, most times we actually are referring to foods that are consumed as part of a meal. When we refer to meals, we speak of that plate of food that we consume at specific times throughout the day, such as times for breakfast, lunch and dinner, generally speaking. Culture plays a huge role in how frequently we set out to prepare and consume these meals and what time of the day is best to consume such meals. Also, because culture plays such a contributory role to how we consume food, it means, that even in how we physically take in the food is something to consider. Who is allowed to eat with whom? Do we eat with our hands, or is it necessary that we eat with cutlery? How is food best enjoyed? With mixed sauces or plain? Do we like to consume food with hot spices, or is this too much for us, too loud for us? Do we like sweet? Or do we much prefer salty? When can we eat? When can we not eat? All this information will vary by culture and the norms and practices that we choose to personally adopt for our own selves once we have entered into the adult phases of life. Components Meals can be broken down into various food components, through which they can be grouped as follows: Macronutrients = Carbohydrate + Protein + Fat Micronutrients = Vitamins + Minerals Water Alcohol The Carbohydrate component can further be broken into simple sugars, which provides a strong source of glucose material as energy and more complex starch structures, which provides the dietary fibre needed in the diet. The Protein component is formed from the amino acids. There are approximately 20 amino acids that exist naturally. Not all amino acids can be produced by the human body, and so, we need to extract these from food and these are considered the essential amino acids that the human body needs for adequate growth, development and functioning. The Fat component is made of fatty acid molecules and can be further broken down based on its chemical make-up and how these fatty acid molecules are bonded as part of their structure. Generally, fats may either be saturated or unsaturated. And the level of saturation is determined by the number of double bonds that exist within the structure. Additionally, more saturated levels of fat has a tendency to exist in solid form at room temperature. Conversely, more unsaturated levels of fat has a tendency to exist as oils in the liquid state. Vitamins and Minerals are inorganic parts that are crucial for the proper functioning of physiological and biochemical processes that naturally occur in the body. Vitamins can be further broken down into water-soluble and fat-soluble Vitamins. Water is a naturally occurring element that is ubiquitous, and that is crucial for our existence. Water makes up a main ingredient in most, if not all foods, adding that moisture element to the food. We also need the water component to aid in the digestive process from mastication all the way through to elimination. Water is essential! Alcohol exists as a non-nutrient component of food and exists as ethanol in alcoholic drinks. Ethanol is produced as a result of the process of fermentation of glucose in plants. Sources may include grapes, apples, barley starch, other fruits and cereals. Fermentation of these sources of glucose produce drinks that carry various percentages of alcohol by volume (abv) and may exist as ciders, beers, wines, liqueurs, spirits etc. The Food Plate below, gives us a visual description of how components of food can be distributed in a given meal for the day. This plate gives a general picture for the average adult person, but may be modified to suit the specific needs of a person. So, we see that half of the plate may contain fruits and vegetables, and the other half distributed equally for the protein and dietary fibre. The Vitamins and Minerals can be ascertained across the entire plate, as foods usually either contain or are fortified with these substances. Food Staple When we break up the meal into component parts as above, we can see then, that foods can be also identified as a staple. A staple is that food or food combination that contributes the highest proportion in terms of energy and can be identified as the quantity and frequency of the food or food combination that forms the basis of our diet. According to which part of the world we live, we can have so many different food options as staples. For one part of the world, it may be in the choice of cereals that we consume on a daily basis. In other parts of the world, it may be identified by the roots and tubers, such as cassava. The staple can be influenced by culture, or it may very well be influenced by what we see as trends in the era that we live. We can also choose to adopt a different food grouping as our staple to satisfy certain conditions or complications that we may be confronted with. Snack So, we have talked about a meal, but that cannot be all! Why? Because we have left out the most enjoyable part: the snack, children’s favourite part of eating food. Snack is that food that is not necessarily eaten as part of the main meal. Snacks most times tend to be energy boosters in the short term, and the food which most children usually look forward to, even as replacement for their meals. It is then, the responsibility of the parent to place emphasis on ensuring that the child receives as best, what they can from the main meals and provide the snack only as the supplement, not the whole. Food should be enjoyable to everyone and in that sense, a balance should be struck for the consumption of meals and snack for the growing child. It is interesting though to me, that we don’t necessarily have to view a snack as a negative connotation. We get to choose what a snack means for us. For some, it may be viewed as some sugary delicacy, for others it may be something more tempered and milder in taste. We can have a fruit, such as an apple as a snack. It is an option that may provide that energy boost, while receiving certain other nutrients that are needed for the body. So, snack can be modified according to what we actually view as a snack. So, we have taken a look at food and the various ways we may look at food and in the manners through which we may consume such food. We have explored the psycho-social implication of culture and how much it can influence our diet. But is that all to food? Maybe, maybe not. Maybe there is something even more that we can dig into our minds even further. Perhaps food is not just all that we can eat. Can there be more to food? Where else can we learn about food? Surely, Science and Medicine never fails in this regard. We can take a step closer to explore, how the use of food can influence the body on much deeper levels. Functional Foods Functional foods contain physiologically active components as part of their dietary components of food. In this way, functional foods go beyond the basic nutrition as this category of food contains the physiologically active components from which health benefits may be derived. Definition of Functional food by The International Life Sciences Institute of North America (ILSI): "Foods that by virtue of physiologically active food components provide health benefits beyond basic nutrition" We can also note here, that this category of food also addresses the concept that it is more so the absence of a certain component or ingredient that may lead to disease, rather than solely the presence of a disease-causing organism that leads to disease. For this reason, this concept pays attention to how foods can be used to supply, at best, the components that may confer health for the human body. Further, it is worth noting that, not only does this category of food addresses health benefit outcomes, but it also takes into account disease risk reduction. The view taken by The European Commission Concerted Action on Functional Food Science in Europe on functional foods: “if it is satisfactorily demonstrated to affect beneficially one or more target functions in the body, beyond adequate nutritional effects, in a way that is relevant to either an improved state of health and well-being and/or reduction of risk of disease” The development of this concept of Functional foods first emerged in Japan (in the 1980’s), recognizing these foods as a distinct category within their food market. Their interest to explore in greater depth the link between food and medical sciences, as part of a national initiative to help improve the health of their ageing population at that time, was their main trigger for identifying and further developing this concept. As these foods contain physiologically active components, it means that they exert effects on the structure and function of the body, and may help in the regulation of certain mechanisms involved in the control of the gastro-intestinal health, blood pressure and blood cholesterol levels. So how exactly are these foods altered such that they can exert physiological benefits on the body? Let us explore a few options: 1. No alteration done to Naturally Occurring Foods There are certain foods that already carry adequate amounts of a certain component that qualifies this food to exert health benefits, without the need to add further components. Though foods in this category may be otherwise classed as foods consumed on a daily basis, we cannot ignore their quality to confer health in the human body, while reducing disease risk. Example Beta carotene functions as a powerful anti-oxidant in the body and so confers health and reduction in disease risk, such as cardiovascular disease risk and cancer risk. This component can be found in carrots in adequate amounts that ascertain these positive health outcomes. Carrots can be consumed on a daily basis. 2. Elimination Food may be altered to remove any component that may result in undesirable or even deleterious effects on the body, such as allergy-causing components. This process can be done on naturally occurring foods, and may yield benefits such as the reduction in disease risk in persons sensitive to specific food allergens. Example The removal of gluten in Oat bran cereal, peanut butter, pasta, bread etc. 3. Amplification Food may be altered by increasing the concentration of a biologically active component that already exists in the food itself. The concentration of this component may be to an extent such that it effects positive health outcomes for the human body. Increasing the concentration, therefore works through amplification of that specific food component to result in certain health benefits and/ or disease risk reduction. Example Lycopene is a dietary carotenoid, a cyclic isomer of beta-carotene and functions as an anti-oxidant. Lycopene can be found in the seeds and peel of the tomato. To enhance the function of tomato such that consumption yields health benefits, such as exerting ant-carcinogenic and cholesterol lowering effects, the concentration of lycopene may be increased. 4. Addition Just as specific components can be removed or eliminated from food to yield certain health benefits, biologically active components not usually occurring in most foods can be added for health benefits and risk reduction. This can be done through the process of food fortification. These biologically active ingredients need not be classed as a macronutrient or micronutrient. Example Consider the mineral Calcium which can be used to fortify foods such as soy milk and orange juice. Another mineral, Iron, can also be added to cereals to yield certain health benefits. Fructans, which are natural fructose polymers can be added to foods, and these polymers can undergo the process of fermentation following consumption as a Prebiotic, to release short-chain fatty acids important in the modulation of the immune system in the body, the results of which may lead to disease prevention. 5. Exchange Specific components of food may also be exchanged for another, such that the unpleasant effects of one component may be removed and replaced with another that exerts certain health benefits. Example The removal of certain fats, which when taken in excess may yield certain undesirable effects. This component can be subsequently replaced with a modified starch that may yield greater health benefits. 6.In Combination The food may alternatively undergo a combination of any of the above processes to confer health and disease risk reduction in the human body. Dietary Supplements Certain components may be extracted from the food or the food itself may be used as a drug or medicine, such that it is administered in a dose-related manner in the form of a “pill,” “capsule” or otherwise and may be termed “dietary supplement.” Definition of the term Dietary Supplement under the Dietary Supplement Health and Education Act of 1994: “a product (other than tobacco) that is intended to supplement the diet, which contains one or more of the following dietary ingredients-- a vitamin, a mineral, an herb or other botanical, an amino acid, a dietary substance to supplement the diet by increasing the total daily intake, or a concentrate, metabolite, constituent, extract, or combinations of these ingredients; is ingested in pill, capsule, tablet, or liquid form; is not represented for use as a conventional food or as the sole item of a meal or diet; and is labelled as a ‘dietary supplement.’” Example Vitamin E capsules, an extract taken from the ginkgo biloba plant and omega-3 fatty acid capsules can all be considered as a dietary supplement Nutraceuticals fall under the category of Dietary Supplements, yet it is distinguished by its app nature as a whole food that is concentrated and packaged in a non-food format, such as in the form of a capsule. For such a class, a claim is made for a specific health benefit but is not tested nor regulated to be classed as a pharmaceutical drug. Such foods and food components in this grouping are examined and qualified as a therapeutic product by the Medicines Regulatory Authority (Chemistry Food and Drug Department) under the Food and Drugs Act, and these qualifications vary by country. Example Garlic, (Allium sativum) consumed either in a raw or cooked form, contains the active component allicin. This ingredient has been demonstrated to exert LDL cholesterol lowering effects, while raising the levels of HDL (health promoting). It has been also shown to exert anti-hypertensive effects and improve circulation in the body. Garlic can be packaged in the form of garlic capsules. Another ingredient, turmeric (Curcuma longa), contains the active component, curcumin and it has been suggested that this component exerts their antioxidant, anti-inflammatory, and anticarcinogenic properties on the body through various mechanisms, such as: -inhibition of several cell-signalling pathways, -inhibition of enzymes such as cyclooxygenases and glutathione S-transferases, -immunomodulation, and -effects on angiogenesis and cell-cell adhesion Probiotics vs Prebiotics Probiotics and Prebiotics both fall under the category of functional foods as these two groups confer health benefits to the human body beyond the basic nutrition function. Probiotics General features of the Probiotic include: contain lactic-acid-producing bacteria, mainly belonging to the genera Lactobacillus and Bifidobacterium. These are live strains that are added to food that confer certain health benefits in the gut. Beneficial effects suggested: normalization of the intestinal microflora, ability to block the invasion of potential pathogens in the gut, prophylactic or therapeutic treatment for several types of diarrhea, relief of symptoms of irritable bowel syndrome and inflammatory bowel disease, amelioration of lactose intolerance, prevention of colon cancer, modulation of immune function, inhibition of Helicobacter pylori, Currently, no disease-prevention or therapeutic claim for probiotics is legally allowed. Source: You can find these types of food in your local supermarket or pharmacy. They can be found as specially prepared foods such as yogurt or other dairy products. Challenge: There is a challenge though with the consumption of probiotics. Think about it. It has to enter the mouth and pass through the full length of the digestive tract before it can reach the large intestine. This means that the probiotic element of the food remains largely exposed to the horrific gastric acidic juices and stabbing enzymes of the stomach. How ghastly an experience! So, there is that gauntlet experience in the hope that the live strains still make it to the other end of the tunnel. Nonetheless, with the ones that do make it to the end, we can see exertion of certain health benefits. Perhaps, it may be worth noting that probiotics consumed over the long term may confer greater benefit. Prebiotics General features of the Prebiotic include: Describes the constituent in food that is found in the dietary fibre part of the carbohydrate family. It is this quality that lets the dietary fibre go undigested to reach the large intestine. This constituent part helps to stimulate the growth, development and activity of the beneficial micro-organisms that reside in the gut. Bifidobacterium is one such beneficial bacterium that can be grown in the gut and its activities stimulated by the presence of highly complex starch structures, such as Fructo-oligo-saccharide, inulin and Galacto-oligo-saccharide, components of dietary fibre. The beneficial bacteria formed in the gut then acts on the dietary fibre by the process of fermentation, through which the by-products of this process (Short Chain Fatty Acid) confer certain health benefits. Beneficial effects suggested: Lowering blood cholesterol levels Control of blood glucose levels Immune-mediated protection of the gut Source: Naturally occurring foods may function as a prebiotic and these foods contain high content in dietary fibre that carry complex starch structures that are not digested in the body when consumed. Such sources include: Garlic, Onion, Barley, oats, wheat, bran, asparagus, apples, flaxseeds. Symbiotics That is a product of Probiotic and Prebiotic combined. Whole Food Whole food is that substance of food that is or is very close to representing food in its most natural state. That is, whole food describes the food that has not been manipulated, through either the addition, subtraction or substitution of any of its components, and has not undergone any biological, or mechanical procedure. We can think of whole food as that which we may draw from the Community Garden, for example. We see this type of food in its most raw state, and we have to personally clean and apply suitable preparation and cooking methods in order to extract the full benefits of this food. When we think of whole food, we may think, fresh fruits and vegetables. The green pulses that sit outside in the sun. The glistening colours of the rainbow that help complete your fruit and vegetable garden. We may also find whole food in the local market place on an early Sunday morning, or perhaps across the periphery or island stands in the local supermarket. Note-worthy features: They can fit the colours of the rainbow. The many nutrients that can be extracted from the earth may represent themselves as a specific colour that is manifested in the fruit or vegetable. As a result, the colour of food may give an insightful picture as to what is actually in the food. Rich source of nutrients. Food in the most natural state contains a very affluent source of macro and micro nutrients, not to mention, the supply of minerals and vitamins dispersed throughout the food. It is worth noting though that, the soil content is also very important to consider as the source of these nutrients for the plant, as some of these minerals comes from the soil. Also, it is important to consider appropriate preparation and cooking methods to ensure that some of the nutrients from the food are not lost. Because of the richness in nutrients that whole foods may possess, it also means that whole foods are targets for pests and other organisms that may take residence there and therefore carries the disadvantage of high spoilage rate. Nonetheless, we can see this as a positive sign or indicator that food is indeed unprocessed when we take note of this high spoilage rate. When we eat whole foods as they are, the body can take as much nutrients as it requires, nothing more, nothing less. That is, when we consider the already healthy adult human. So, when we eat whole food, such as an apple or an orange, just as they are, the body can absorb or assimilate all that it needs from those foods, such that the body remains in biochemical balance towards the nutrients and energy requirements, thereby supporting the biochemical and physiological balance within the body. There runs the risk, however, of being exposed to certain toxins that may be present in whole food. Knowledge is therefore important, in learning about food and our environment and the possible toxins that may exist in food. It is equally important to learn about suitable preparation styles and storage methods such that we can overcome the hurdles of the toxins that may be present in the food that we eat. One example of this is the discovery of the toxin Aflatoxin B1, found with the Aspergillus fungus that may be present in warm, humid regions, and may exist in crops such as maize and peanuts. This toxin may increase risk of liver disease in the human body, and so, knowledge and awareness of our environment may help guide us towards better choices with food harvesting, preparation and consumption. Processed Food Unlike whole food, processed food is that food that has undergone certain procedures, that is , through either, addition, subtraction, multiplication, or physical manipulation that changes the constituent part and make-up of the food. There are many reasons why foods may undergo processes, some that may benefit the human body, such as that found with the functional food and dietary supplementation. Foods may also undergo processes to prolong their span of life, but there may be some drawbacks to this process. Most times, if not all, persons actually want to eat healthy, but not all the time, is there adequate information made available to them to help them consider healthier options. As foods undergo more and more procedure and processes, then they may be susceptible to the following: Loss of crucial nutrients, such as vitamins and minerals. One example of this is that found with grains and cereals, where layers may be removed and thus certain minerals and fibre may be lost as a result of the elimination process. Lack of lustre to foods. Foods may actually lose their shine in the process and thus lose its attractive ness level, an indication that they are indeed not as rich in nutrients. Less susceptible to pests and other organisms as their nutrient content is lower. This may translate to lower spoilage rate, compared to whole foods, and their longer shelf life. Longer shelf may also exist as a result of the preservatives that may be found in these foods. One potential benefit of this factor, is with the need to have this food in stock, in cases of an emergency or in times when food is not that readily available. Additionally, such foods may be still made available, even when out of season, or to keep preserved while in transit from one country to another. Though we see some benefit for the use of processing food, we also can consider the lack of control we have over the quantity and quality of the food components. This can be in the levels of saturated fat, salt and sugar intake on consumption of certain processed foods. These may pose serious health risks for the consumer, such as that implicated in lifestyle disease. As a general rule, we may consider that foods that possess a label, detailing nutrient content and offering serve size, are more likely to be processed, as certain details about the food are required as part of regulation. Summary So, was this not fun? Exploring the ins and outs of food, and for sure, this is not all that there can be. For sure! But for this moment, we enjoy reflecting on how food can bring so much meaning to our lives. We not only see food as that raw material, but it is that essential element that helps form bonds across borders or that may help us to adopt more healthy lifestyles. Furthermore, food may be the buttress, that strong support to meet our health shortcomings, in times when we most need it. But whatever the case, it is clear that food is interesting and there is never an end to learning and understanding the interplay between food and the body. References
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