Plants in human health, nutrition, and diet

Most of the energy and nutrients that humans use come directly from plants (most importantly corn, wheat, and rice)

The US dietary recommendation is that we get 2000 Calories a day * (600 (30%) of fats with only 180 (30%) of those being from saturated fats).
Calories come from the BIG three (macronutrients) carbohydrates, fats, and proteins * Proteins and Carbohydrates are 4 calories/gram * Fats are 9 calories/gram
Micronutrients are vitamins and minerals, we get no Calories from these.
Sodium recommendations are less than 2300 mg/day.
Cholesterol is less than 300 mg/day.
75% of the diet should be from plants.

These are the sugars like glucose (monosaccharide), sucrose (disaccharide), and glycogen (polysaccharides). * Other polysaccharides include cellulose (not digestible by humans) and starch (the storage form of glucose in plants).
Fiber (recommended that we get 25 g/day) has two forms, soluble which is digested by the microbiome of the Large Intestine (LI), and insoluble which is not digestible but required for colon health. * Fiber is only available in plant forms. * Soluble fiber also helps the body uptake glucose and may help lower cholesterol. * Soluble comes in the form of pectins, mucilages, and some hemicellulose. * Insoluble comes in the form of cellulose and lignin.

Most are available in the form of triglycerides, steroids (cholesterol from meat), and phospholipids.
Made up of Carbon and hydrogen.
Essential fatty acids (linoleic acid (18:2)) must be obtained in the diet, we can’t make them.
Unsaturated fatty acids are abundant in plants, are liquid at room temperature, and include double bonds in their chemical structure. * These are usually extracted from seeds (sunflower oil) or fleshy fruits (olive oil).
Saturated fatty acids contain no double bonds and are solid at room temperature; these come from animal products. * Saturated fatty acids should be eaten in low quantities to avoid heart disease.
To make oils into a solid form like margarine, unsaturated fatty acids can be hydrogenated but this leads to the production of trans fats which are connected to heart disease.
LDL and HDL are cholesterol carriers in the blood. * LDL comes from animal fat and needs to stay low to avoid Cardiovascular Disease (CVD).

Proteins have many functions such as structural, enzymatic, transportation, hormonal, storage, contractile, and defense.
Proteins are made of Amino Acids (AA) there is 20 total. * 9 of which are essential (eaten). * The essential AAs are leucine, isoleucine, lysine, methionine, histidine, phenylalanine, threonine, tryptophan, and valine.
To make protein, animals must eat protein.
Foods have been scored with a protein value (how many essential AAs and are the proportions correct). * Eggs have a protein score of 100. * Plant proteins are all less than 100, but this can be fixed with complementation (combining a legume and a cereal). * Complementation helps us replace animal protein sources with plant ones.

@@Vitamin A@@ @@- comes from yellow, orange, and dark green vegetables and fruits, and dairy products.@@
* @@The results of deficiency are night blindness and xerophthalmia.@@
@@Vitamin D@@ @@- comes from eggs and enriched dairy products.@@ * @@The result of deficiency is rickets (misshapen bones).@@
Vitamin E - comes from seeds and leafy green vegetables. * The result of the deficiency is unknown.
Vitamine K - comes from leafy green vegetables. * The result of deficiency is pore blood clotting.

@@B1(thiamine)@@ @@- comes from whole grains, legumes, seeds, and nuts.@@ * @@The result of deficiency is Beriberi (weak muscles and paralysis).@@
B2 (riboflavin) - comes from dairy products, whole grains, leafy green vegetables, and poultry. * The results of deficiency are mouth sores and lesions of the eyes.
@@Niacin@@ @@- comes from meat, eggs, seeds, and legumes.@@ * @@The result of deficiency is pellagra (skin lesions, diarrhea, and mental apathy).@@
B6 (pyridoxine) - comes from dried fruit, seeds, poultry, and leafy green vegetables. * The results of deficiency are irritability, muscle weakness, and skin disorders.
Pantothenic acid - comes from dried fruits, seeds, poultry, leafy green vegetables, and nuts. * The results of deficiency are insomnia and weakness
Folic acid (folate) - comes from legumes, whole grains, and green vegetables. * Results of deficiency are anemia, diarrhea, neural tube defects
Biotin - comes from legumes, vegetables, meat, and egg yolks. * The results of deficiency are fatigue and dermatitis.
B12 (cobalamin) - comes from meat, eggs, and dairy products. * The results of deficiency are pernicious anemia.
Vitamin C - comes from fresh fruits and vegetables. * The result of deficiency is scurvy.

Biochemicals give plants their characteristic odor, color, and taste. * These don’t provide Calories. * Many acts as vitamins and antioxidants.
Orange fruits and vegetables: contain beta-carotene (pro-vitamin A) which is good for the eyes.
Red fruits and vegetables: contain lycopene which may protect us from cancer.
Purple fruit and vegetables: contain anthocyanins, antioxidants that may protect prevent cancer and reduce aging.

Calcium: bone and tooth formation, blood clotting, nerve impulse transmission, muscle contraction
Phosphorus: Nucleic acids, bones and tooth formation, cell membranes, ATP formation
Sulfur: protein formation
Potassium: Muscle contraction, nerve impulse transmission, electrolyte balance
Chlorine: gastric juice
Sodium: nerve impulse transmission, body water balance
Magnesium: protein formation, enzyme cofactor

The consequences of nutritional deficiencies are serious and can be long-lasting.
Calorie Deficiency: Carbohydrates and fats in the body get broken down first, next is the breakdown of protein.
* Causes a permanent reduction in mental abilities and slowed growth in children.
Around 800,000,000 people suffer from undernourishment (too few Calories).
Two billion people are malnourished-qualitative deficiency in one or more nutrients. * There are an estimated 20 million deaths per year from under/malnutrition.
Kwashiorkor: Protein deficiency, characterized by a swollen belly
Marasmus: calorie and protein deficiency (skin and bones)