Madeleine Hull
Non-nutritive components of a diet are elements that do not provide nutritional value but are still required by the body in small amounts. These include water, fibres, flavours, aromas, and colour substances added to food. Some non-nutritive components, like flavonoids and probiotics, are said to have health benefits, such as reducing the risk of chronic diseases, heart disease, and cancer. Phytochemicals, or plant compounds, are another example of non-nutritive substances that can have protective or disease-preventing effects when consumed in moderation. While these components may not provide energy or essential nutrients, they still play a role in maintaining overall health and well-being.
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What You'll Learn
Roughage (fibre)
Roughage, or fibre, is a non-nutritive component of a diet that has little to no nutritional benefit. It is composed mainly of water, which adds bulk to meals and aids the digestive process. The human intestinal tract finds it difficult to digest fibre.
There are two types of fibre: soluble and insoluble. Soluble fibres are easily dissolved in water and help reduce blood sugar levels and cholesterol. Insoluble fibres cannot be dissolved in water and help release stools more easily by softening them. Insoluble fibre, such as resistant starch from high-amylose corn, may also improve insulin sensitivity and glycemic management, as well as promote relief from diarrhea.
Fibre is found in roots, vegetables, oats, fruits, wheat, meat, and fish. The British Nutrition Foundation recommends a minimum intake of 30 grams of fibre per day for healthy adults. The United States National Academy of Medicine recommends that adult men aged 19-50 consume 38 grams of fibre per day, while women in the same age group should consume 25 grams.
Fibre is beneficial in reducing the risk of certain cancers and cardiovascular disease. It also helps to prevent constipation and improves intestinal function.
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Water
A healthy diet is divided into nutritive and non-nutritive parts. Nutritive components are those that provide a considerable amount of energy to the body, such as carbohydrates, fats, and proteins. Non-nutritive components, on the other hand, are those that do not have any nutritional value but are still required by the body in small amounts. Water is a prime example of a non-nutritive component of a diet.
We compensate for the daily loss of water by drinking water and consuming other dietary sources. On average, about 20% of our water intake comes from the food we eat, while the rest comes from drinking water. Water is a fundamental requirement for the body and is essential for survival.
In conclusion, while water may not provide nutritional value in the traditional sense, it is a critical component of a healthy diet. It facilitates the absorption and transportation of nutrients, aids in digestion, and supports the body's natural processes. Water is essential for survival and maintaining overall health and well-being.
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Flavonoids
Non-nutritive components of a diet are those that do not have any nutritional value but are still required by the body in small amounts. They are distinct from nutritive components, which include carbohydrates, fats, proteins, vitamins, and minerals, all of which provide a considerable amount of energy to the body.
Many studies have shown the benefits of these plant chemicals, also known as phytonutrients. Researchers suggest that a diet rich in flavonoids could reduce the risk of cardiovascular disease, diabetes, and some types of cancer. For example, anthocyanidins, found in red cabbage, have been studied for their protective effects against cancer, cardiovascular disease, diabetes, and age-related thinking disorders. Onions, another source of flavonoids, are a great source of flavonols, which can reduce the risk of prostate cancer.
Flavonoid-rich foods are also associated with reducing stress, blood pressure, platelet function, and inflammation. Some studies suggest that flavonoids could be used to manage chronic pain and treat inflammatory diseases.
Some common foods and beverages that contain flavonoids include:
- Blueberries
- Cherries
- Raspberries
- Strawberries
- Kale
- Parsley
- Tea (green, oolong, and black)
- Red wine
- Dark chocolate and cocoa
- Citrus fruits (oranges, grapefruit, tangerines, lemons, and limes)
- Soybeans
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Plant compounds
Non-nutritive components of a diet are those that do not have any nutritional value but are still required by the body in small amounts. They do not affect the body's energy, carbohydrates, and nourishment. However, they are necessary for maintaining a healthy and active lifestyle.
Some other plant compounds with health benefits include flavonoids, which are found in wine, tea, chocolate, and some vegetables and fruits. Consuming flavonoids helps reduce the risk of chronic diseases, heart disease, and cancer. They are also associated with reducing stress, blood pressure, platelet function, and inflammation. Probiotics, which are found in fermented milk and yoghurt, are another example of beneficial plant compounds.
In contrast, some plants contain hazardous chemicals that can be harmful if consumed in large quantities. For example, caffeine can increase heart rate and stimulate stomach acid production when consumed in excess. Additionally, some recently discovered non-nutritive components, such as certain phytochemicals, should be avoided as they may contain harmful compounds that can affect health.
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Phytochemicals
- Allicin, found in onions and garlic, which blocks or eliminates certain toxins from bacteria and viruses.
- Anthocyanins, found in red and blue fruits and vegetables, which help to slow the aging process, protect against heart disease and tumors, prevent blood clots, and fight inflammation and allergies.
- Carotenoids, found in dark yellow, orange, and deep green fruits and vegetables, such as tomatoes, oranges, spinach, and parsley.
- Flavonoids, found in fruits, vegetables, wine, green tea, onions, apples, kale, and beans.
- Indoles, found in cruciferous vegetables such as broccoli, bok choy, cabbage, kale, Brussels sprouts, and turnips.
The action of phytochemicals varies by color and type of food. They may act as antioxidants or nutrient protectors, in addition to preventing carcinogens (cancer-causing agents) from forming. Eating large amounts of brightly colored fruits and vegetables, whole grains/cereals, and beans containing phytochemicals may decrease the risk of developing certain cancers, as well as diabetes, hypertension, and heart disease.
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Frequently asked questions
Non-nutritive components of a diet are elements that have little to no nutritional value but are still required by the body in small amounts.
Non-nutritive components include water, fibres (or roughage), flavours, aromas, and colour substances added to food.
Yes, while they may not provide nutritional value, they are still necessary for the body in tiny quantities. For example, roughage aids the digestive process and helps prevent constipation.
Some non-nutritive components have been associated with health benefits such as reducing the risk of chronic diseases, including heart disease and cancer. For example, flavonoids, found in wine, tea, chocolate, and some vegetables and fruits, are associated with reducing stress, blood pressure, and inflammation.
Phytochemicals are non-nutritive components found in plants that have protective or disease-preventing effects. Examples include tocols, folate, sterols, phenolic acids, and alkylresorcinols.
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