Fats, minerals, and water

Fat

Fat is an important nutrient in our diet. Fats provide 9 calories per gram, whereas carbohydrates and proteins provide only 4 calories per gram. About 20% to 35% of our daily calories should come from fats and less than 10% from saturated fatty acids.

Role of fats in the body

The body has many uses for fat:

• A source of energy. If glucose is not available for energy, the body will break down fat stores for energy. The process forms ketones, which can be seen in the urine and blood.
• Healthy skin and hair.
• Vitamin absorption. Vitamins A, D, E, and K are fat soluble.
• Insulation (cushion) for organs and to keep the body warm.
• Brain development, controlling inflammation, and blood clotting. Linoleic and linolenic acid, which are essential fatty acids, are used for these processes.

Fat is required in the diet. Diets low in fats can cause cold sensitivity, increased infections, and amenorrhea in women. Long-term fat deficiency can lead to metabolic problems and fat-soluble vitamin deficiency.

Triglycerides

Triglycerides are another type of fat (lipid) in the body. Our livers make triglycerides from the calories we do not use. Triglycerides are also found in foods. Triglycerides are stored in the fat cells and have the following characteristics:

• Used for energy when carbohydrates are limited
• Absorb vitamins and other nutrients
• Contain essential fatty acids, which are important for growth and development

A person’s triglyceride level is usually checked with their cholesterol levels. High triglyceride levels increase one’s risk for heart disease and stroke. There are other reasons for high triglyceride levels, including poorly controlled type 2 diabetes mellitus, liver disease, kidney disease, and hypothyroidism.

Here are the best ways to lower triglyceride levels:

• Cut back on calories and lose weight.
• Avoid sugary and refined food; choose monounsaturated fats over saturated fats.
• Limit the amount of alcohol consumed and exercise daily.
• Take medications that can be ordered to help reduce the triglyceride level.

Cholesterol

Cholesterol, a type of lipid, is a waxy, fatlike substance. It is used to make hormones, vitamin D, bile acids, and cell membranes. Cholesterol is created in the liver, and dietary cholesterol is found in animal-based foods (e.g., egg yolks, meat, shellfish, and cheese). Cholesterol is carried in the blood by the following lipoproteins:

• High-density lipoprotein (HDL): Considered “good” cholesterol. It helps move the cholesterol from the tissues to the liver. The liver helps remove cholesterol from the body. A low level of HDL increases the risk of heart disease.
• Low-density lipoprotein (LDL): Considered “bad” cholesterol. It moves cholesterol to tissues, including arteries. Most of the cholesterol in the blood is LDL. The higher the LDL level in the blood, the greater the risk for heart disease. LDL can be lowered through diet, exercise, and medications. Eating unsaturated fats can also help lower the LDL level.

Other dietary nutrients

Besides carbohydrates, proteins, and fats, our bodies need other dietary nutrients. Minerals, vitamins, antioxidants, and water have unique roles in the body.

Minerals and electrolytes

Minerals are naturally occurring inorganic substances (e.g., iron, zinc, and calcium). Minerals needed by the body are divided into two categories: major and trace. Major minerals, or macrominerals, are needed in larger amounts. Trace minerals, or microminerals, are needed in smaller amounts in the body.

Electrolytes are minerals in the body fluid that have an electrical charge. They are found in the blood, urine, and other body fluids. Electrolytes come from the foods we eat and fluids we drink. Too little or too much water in the body, vomiting, diarrhea, sweating, and kidney problems can change our electrolyte levels. A provider will order laboratory tests to measure a patient’s electrolyte levels.

Vitamins

Vitamins are organic substances that the body needs in very small amounts for specific roles. There are 13 vitamins required by the body. It is important to get the recommended dietary allowance (RDA) of each vitamin. A deficit of a vitamin can lead to disease.

Vitamins are either water soluble or fat soluble . Water-soluble vitamins dissolve in water. These include the B vitamins and vitamin C. Any unused water-soluble vitamins leave the body through the urine. Vitamin B12 is an exception because the liver stores the vitamin for years. Water-soluble vitamins need to be taken in daily. Fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily with the presence of fat in the diet. Fat-soluable vitamins are stored in the fatty tissue and liver in the body.

Function of dietary supplements

Dietary supplements are oral products that contain a “dietary ingredient.” This ingredient can include a vitamin, mineral, amino acid, herb, or another substance that can supplement a person’s diet. Dietary supplements come in many forms, including tablets, powders, energy bars, and liquids. Federal law does not require a dietary supplement to be proven safe or the claim to be truthful before it appears on the market. The Food and Drug Administration (FDA) monitors the safety of such products after they are on the market.

The function of dietary supplements is to provide nutrients that are not obtained in the foods we eat and drink. Consider these uses of dietary supplements:

• Calcium and vitamin D for bone health and low vitamin D levels
• Folic acid in pregnancy to prevent spina bifida
• Iron for low iron levels
• Fiber for constipation

Free radicals and antioxidants

Free radical molecules, or free radicals, are natural by-products of normal metabolic processes. A free radical is an atom that has one or more unpaired electrons, causing it to be especially reactive. The free radical seeks out and takes electrons from other molecules. This usually causes damage to the other molecules.

The production of free radicals in the body can increase due to a number of lifestyle and environmental factors:

• Tobacco smoke and alcohol consumption
• Eating fried foods
• Exposure to toxins (e.g., pesticides) and air pollution
• Stress and excessive exercise

Free radicals play an important role in many cellular processes. They are involved in the inflammation process. Excessive free radicals can affect our health by attacking cells’ deoxyribonucleic acid (DNA) and blood vessels, causing aging and illness. This increases the risk for cardiovascular disease, strokes, arthritis, cataracts, and other degenerative diseases.

Antioxidants protect cells from free radicals and limit the damage free radicals can do to the cells. Antioxidants are powerful and beneficial for us. Antioxidants include vitamins A, C, and E, beta-carotene, lycopene, lutein, and selenium.

Water

Drinking water every day is important for a person’s health. Water is the basis for the fluids in the body. It makes up more than two-thirds of the body’s weight. Without water, we would become dehydrated and die within a few days. All cells and organs need water to function and survive. Water plays important roles in the body:

• Keeps the body temperature normal with perspiration
• Lubricates organs and cushions joints (e.g., saliva, fluid around joints)
• Helps to prevent and relieve constipation by moving food through the intestines
• Protects the spinal cord, brain, and other sensitive tissues
• Gets rid of waste products in the body through urine, sweat, and stools

Our need for water increases in hot weather, when we are more active, or when we have a fever, diarrhea, or vomiting. The recommended daily intake of water for healthy men is about 13 cups; the recommendation for healthy women is 9 cups. The individual need for water is based on a person’s weight, age, activity level, and certain medical conditions.

Water and diseases

Some patients are placed on fluid restrictions. This means they can only have a certain amount of fluids a day. The provider will indicate the maximum amount of fluids to be consumed daily. It is important to limit fluids that act as a diuretic (e.g., alcohol and caffeinated beverages) because they pull fluid from the body and increase the risk of dehydration. Several conditions may require fluid restrictions:

• Heart problems, including congestive heart failure
• Kidney problems, such as those that might affect patients on dialysis and those with end-stage renal disease
• Adrenal insufficiency and corticosteroid treatment

Some diseases and conditions require more fluids/water to be consumed. People with postural orthostatic tachycardia syndrome (POTS) need to drink at least 2 to 3 liters of water a day to maintain their blood pressure. Other conditions, such as diabetes insipidus, diabetes mellitus, and Addison disease, may cause patients to excrete more urine, thus putting them more at risk for dehydration.