Diet Terms O-S/ GlossarySome more diet terms O-S and as usual these are not exhaustive and will be added to from time to time. I hope these help in your understanding of some of the diet terms O-S used. Omega 3Omega 3 is an essential fatty acid. It is essential because it cannot be synthesized by the body and must be obtained from external sources in the diet. They are essential to normal growth in young children and consumption of these may reduce the risk of coronary heart disease.The most widely available source of Omega 3 is cold water oily fish such as salmon, herring, mackerel, anchovies and sardines. People with certain circulatory problems, such as varicose veins, benefit from fish oil. Fish oil stimulates blood circulation, increases the breakdown of fibrin, a compound involved in clot and scar formation, and additionally has been shown to reduce blood pressure. There is strong scientific evidence that omega 3 fatty acids significantly reduce blood triglyceride levels and regular intake reduces the risk of secondary and primary heart attack. Six times richer than most fish oils in omega 3 Flax (aka linseed) and its oil are perhaps the most widely available botanical source of omega 3.Omega 6Omega 6 fatty acids are a family of unsaturated fatty acids. Some medical research suggests that excessive levels of omega 6 fatty acids, relative to omega 3 fatty acids, may increase the probability of a number of diseases and depression. Clinical studies indicate that the ingested ratio of omega 6 to omega 3 (especially Linoleic vs Alpha Linolenic) fatty acids is important to maintaining cardiovascular health. Modern Western diets typically have ratios of omega 6 to omega 3 in excess of 10 to 1, some as high as 30 to 1. The optimal ratio is thought to be 4 to 1 or lower.Excess omega 6 fats interfere with the health benefits of omega 3 fats.Organic FoodsOrganic Foods are produced according to certain production standards, meaning they are grown without the use of conventional pesticides, artificial fertilizers, human waste, or sewage sludge, and that they were processed without ionizing radiation or food additives. Livestock are reared without the routine use of antibiotics and without the use of growth hormones. In most countries, organic produce must not be genetically modified. The biggest study ever of organic food was completed in 2007(University of Sheffield) and found that organic fruit and vegetables contain up to 40% more antioxidants than conventional equivalents, and that the figure was 60% for organic milkObesityObesity is a disease in which excess body fat has accumulated to such an extent that health may be negatively affected. Many studies show an association between excessive body weight and various diseases, particularly cardiovascular diseases and diabetes type 2. As a result, obesity has been found to reduce life expectancy. With rates of adult and childhood obesity increasing, authorities view it as a serious public health problem. Attempts to address it include population-wide measures to improve dietary choices and increase physical exercise.PolysaccharidesPolysaccharides are relatively complex carbohydrates.They tend to be insoluble in water, and have no sweet taste. Examples include starch and glycogen. Humans can digest starches through enzymes called amylases. Potato, rice, wheat, and corn are major sources of starch in the human diet.PhytochemicalsPhytochemicals are plant- or fruit-derived chemical compounds. "Phytonutrients" refer to phytochemicals or compounds that come from edible plants.There is evidence from laboratory studies that phytochemicals in fruits and vegetables may reduce the risk of cancer, possibly due to dietary fibers, polyphenol antioxidants and anti-inflammatory effects.Phytochemicals in freshly harvested plant foods may be destroyed or removed by modern processing techniques, possibly including cooking. Interestingly though, lycopene, a phytochemical present in tomatoes, is concentrated in processed foods such as spaghetti sauce and ketchup, making those foods better sources of lycopene than fresh tomatoes.Foods high in phytonutrients, or superfoods are:
PasteurisationPasteurisation is the process of heating liquids for the purpose of destroying bacteria, protozoa, molds, and yeasts. Unlike sterilization, pasteurisation is not intended to kill all pathogenic micro-organisms in the food or liquid. Instead, pasteurisation aims to reduce the number of viable pathogens so they are unlikely to cause disease (assuming the pasteurisation product is refrigerated and consumed before its expiration date).PotassiumPotassium is a nutrient necessary for human life and health. Potassium chloride is used as a substitute for table salt by those seeking to reduce sodium intake so as to control hypertension. Adequate intake can generally be guaranteed by eating a variety of foods containing potassium and deficiency is rare in healthy individuals eating a balanced diet. Foods with high sources of potassium include orange juice, potatoes, bananas, avocados, tomatoes, broccoli, soybeans and apricots, although it is also common in most fruits, vegetables and meats. Individuals suffering from kidney diseases may suffer adverse health effects from consuming large quantities of dietary potassium.Processed FoodsProcessing Food is the set of methods and techniques used to transform raw ingredients into food or to transform food into other forms for consumption. More and more people live in the cities far away from where food is grown and produced. In many families the adults are working away from home and therefore there is little time for the preparation of food based on fresh ingredients. In general, fresh food that has not been processed other than by washing and simple kitchen preparation, may be expected to contain a higher proportion of naturally occurring vitamins, fibre and minerals than the equivalent product processed by the food industry. Vitamin C for example is destroyed by heat and therefore canned fruits have a lower content of vitamin C than fresh ones. Food processing can lower the nutritional value of foods. Processed foods tend to include food additives, such as flavourings and texture enhancing agents, which may have little or no nutritive value, or be unhealthy. Some preservatives added or created during processing such as nitrites or sulphites may cause adverse health effects. Processed foods often have a higher ratio of calories to other essential nutrients than unprocessed foods, a phenomenon referred to as "empty calories". Most junk foods are processed, and fit this category.SodiumSodium salt, sodium chloride (table salt), is used for seasoning (for example the English word "salad" refers to salt) and warm-climate food preservation, such as pickling and making jerky (the high osmotic content of salt inhibits bacterial and fungal growth). The human requirement for sodium in the diet is about 500 mg per day, which is typically less than a tenth as much as many diets "seasoned to taste." Most people consume far more sodium than is physiologically needed. For certain people with salt-sensitive blood pressure, this extra intake may cause a negative effect on health.SoySoy contains significant amounts of all the essential amino acids for humans, and so is a good source of protein. Soybeans are the primary ingredient in many processed foods, including dairy product substitutes. Soybeans are considered by some to be a source of complete protein. For this reason, soy is a good source of protein, amongst many others, for many vegetarians and vegans or for people who cannot afford meat.Soy protein is near to being the nutritional equivalent of meat and eggs for human growth and health. Consumption of soy may also reduce the risk of colon cancer.StarchStarch is by far the most consumed polysaccharide in the human diet. Traditional staple foods such as cereals, roots and tubers are the main source of dietary starch. Starch is often found in the fruit, seeds or tubers of plants and is the major source of energy in these food items. The major resources for starch production and consumption worldwide are rice, wheat, corn, and potatoes. Fresh chestnut has twice as much starch as potato. As the chestnut ripens, some of its starch is gradually converted into sugars. Cooked foods containing starches include boiled rice, various forms of bread and noodles (including pasta).Return from Diet Terms O-S to Home Page |