Nutrigenomics

The human body is able to create almost everything that it needs from the basic ingredients in food (protein, carbohydrates, and fat). However, there are some molecules that we need, that we cannot make ourselves, such as the ‘fatty acids’ omega-6 and omega-3. Since our bodies cannot make these molecules, we have to eat foods that contain them in order to stay healthy. The amount of these nutrients needed varies from person to person based on our age, level of activity, the environment we live in, and also our genetics. In addition, our eating habits can make it difficult to obtain certain nutrients in the required amounts.

Vitamin C

Vitamin C is necessary for keeping your immune system functioning, and for repairing damaged tissue (for example, after exercise or injury). Vitamin C deficiency, more commonly known as ‘scurvy’, is extremely rare today, but used to be a real problem for people for whom fresh fruits and vegetables were unavailable for long periods of time (like pirates or naval explorers).

Scurvy is the result of poor tissue repair, specifically of collagen protein which is extremely important in holding tissues in the right place. When vitamin C is chronically low, tissue repair starts to break down and symptoms including sore arms/legs, bleeding gums, and extreme fatigue set in.

There have also been a large number of claims about vitamin C supplementation decreasing the risk of infectious disease, cancer, or cardiovascular disease, but there is not a lot of evidence to support this. The daily recommended intake of vitamin C is about 100mg for healthy adults, but most people can tolerate a lot more without side effects.

Vitamin D

Vitamin D has an important role in the control of calcium levels within the body and is essential for ensuring good bone health. Vitamin D can come from the food you eat, and it is also produced by the body when the skin is exposed to sunlight.

In places where sunlight is not available for part of the year, getting vitamin D from food is essential. Fatty fish such as salmon and tuna are a particularly good sources of vitamin D especially when taken in the form of fish liver oils. Vegetarian or vegan sources of vitamin D include UV-treated mushrooms and fortified soy or almond milk. Vitamin D supplements are often made from animal products, but there are several vegetarian or vegan alternatives, including algae-based supplements.

Though your genetics can influence how much essential nutrients you require, a varied diet that includes fresh produce and fatty fish it is likely to give you all that you need. However, if you follow a diet that restricts your intake of certain foods it is important that you keep track the amount of essential nutrients that you are obtaining.