---
# System prepended metadata

title: Smart nutrition

---

# Smart nutrition
This repository is a curated dataset on the most available products.

I failed to find a complete dataset, so i decided to create it. I hope it will lay foundation for computational nutriciology.

The dataset contains complete infromation on 201 products.
Each product have information on 32 nutrients which are essential for your health.

The dataset is available in ipfs in the following formats:
- json
- toml
- csv

## What is nutriciology?

Nutriciology  is the study of nutrients in food, how the body uses them, and the relationship between diet, health, and disease.
    
Nutriciology  also focuses on how people can use dietary choices to reduce the risk of disease, what happens if a person has too much or too little of a nutrient, and how allergies work.

In an era of abundance of information, people have stopped feeling their needs by transferring responsibility for their health to marketers and doctors, that is, we eat what is given without thinking about how it affects the body.

The food you consume has the greatest impact on the performance of your brain. Food is fuel that either helps the brain work efficiently or takes it out of commission. We are like batteries, and to always be fully charged, you need the right materials. 

## Computational nutriciology
There are a lot of different diets in trends now. Most of them will cerntainly harm you. The idea behind computational nutriciology is that you can compute your diet and be sure that you get all necessary elements for you body. So basically you can design any diet by yourself without limiting your desires.

My goal is to provide a set of correct data on all elements that our body needs for quality functioning and show how food in specific proportions reduces inflammation and at the same time improves neurogenesis, helping you to promote the growth of new brain cells instead of destroying them.

With this data, you will be able to see the real picture of your diet and adjust it as necessary.

#### Personalized Nutrition 
One of the main tasks of computational nutrition is to create personalized dietary recommendations. Using data on genetics, lifestyle, and preferences, individual dietary plans can be developed that best meet the needs of each person.

#### Risk Prediction: 
Computational nutrition also helps predict the risks of developing various diseases based on dietary habits. This can help individuals make more informed decisions about their diet and lifestyle to prevent diseases.

#### Education and Information: 
Computational nutrition can be used to create educational applications and resources that help people better understand the role of nutrition in health and make more informed decisions about their diet.

Computational nutrition has the potential to change the approach to nutrition and health, making it more personalized and effective. It can help combat the pandemic of diet-related diseases such as obesity, diabetes, and cardiovascular diseases, and contribute to the overall improvement of public health.


## Nutrients provide nourishment
  
  [Groups are](https://www.ncbi.nlm.nih.gov/books/NBK554545/):

- proteins  
- carbohydrates  
- fat  
- sugar  
- vitamins  
- minerals  
- fiber  
- water are all nutrients.  


## Macronutrients  
Macronutrients are nutrients that people need in relatively large quantities.  
### Carbohydrates  
Sugar, starch, and fiber are types of carbohydrates.  
	    
Sugars are simple carbs. The body quickly breaks down and absorbs sugars and processed starch. They can provide rapid energy, but they do not leave a person feeling full. They can also cause a spike in blood sugar levels. Frequent sugar spikes increase the risk of type 2 diabetes and its complications.  
	    
Fiber is also a carbohydrate. The body breaks down some types of fiber and uses them for energy; others are metabolized by gut bacteria, while other types pass through the body.  
	    
Fiber and unprocessed starch are complex carbs. It takes the body some time to break down and absorb complex carbs. After eating fiber, a person will feel full for longer. Fiber may also reduce the risk of diabetes. Complex carbs are a more healthful choice than sugars and refined carbs. 

- Physiological daily requirement: no more than 4 g/kg. 
### Proteins  
	    
Proteins consist of amino acids, which are organic compounds that occur naturally.  
	    
There are 20 known amino acids. Some of these are which means people need to obtain them from food. The body can make the others.  
	    
Some foods provide complete protein, which means they contain all the essential amino acids the body needs. Other foods contain various combinations of amino acids.  
	    
Most plant-based foods do not contain complete protein, so a person who follows a vegan diet needs to eat a range of foods throughout the day that provides the essential amino acids. 
- Physiological daily requirement: from 0.8-1 g/kg.
- With intense physical exertion: from 1.5-2 g / kg.
### Fats
Fats - the building material of cells and hormones, the source energy, are essential for:  
- lubricating joints  
- helping organs produce hormones  
- enabling the body to absorb certain vitamins  
- reducing inflammation  
- preserving brain health  

Too much fat can lead to obesity, liver disease, and other health problems. However, the type of fat a person eats makes a difference. Unsaturated fats, such as olive oil, are more healthful than saturated fats, which tend to come from animals.  
- Physiological daily requirement: from 0.8 - 1 g/kg

### Cholesterol 
Cholesterol cannot be called fat. It belongs to a class of certain organic molecules called lipids. While most people discuss lowering levels of this substance because of health risks, it is worth learning that we simply need some amount of cholesterol to survive. Cholesterol is synthesized by all animal cells and is an important structural component of animal cell membranes. It is the raw material for the production of important hormones, including estrogen, progesterone, testosterone and cortisol.

Given the correlation between health and longevity risks and consuming too much or the wrong kinds of fat, special attention needs to be paid to the amount of fat in your diet and its ratio.
- Most of the calories coming in with fat should come from sources of healthy omega-3 fats, such as fish and fish oil, as well as virgin olive oil, avocados and nuts.

To lower cholesterol, you need to strictly limit the amount of carbohydrates in the diet with a high glycemic load, include a moderate amount of saturated fats and completely avoid trans fats. 
- The body needs about 1000 mg of the substance per day for normal functioning. That is, it is safe to take no more than 200-300 mg of cholesterol per day with food.
## Micronutrients  
  32 vitamins and minerals that your body cannot manufacture in sufficient amounts on its own are called [essential micronutrients](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/).
  Micronutrients are required by the body in varying amounts throughout life to manage a range of physiological functions to maintain health.  
The daily intake of all micronutrients is shown in the table below.

#### Table 1. Daily intake of vitamins
![image](https://silver-academic-llama-588.mypinata.cloud/ipfs/QmRTyJwZjdQBLQ2keJ19P2yiK1phthz27NjAha84SbrhZN?_gl=1*1fcboez*_ga*MTU1MzU0MjY5MC4xNjcyMTUyMzEy*_ga_5RMPXG14TE*MTY3ODE0OTM4My44LjEuMTY3ODE0OTQwNC4zOS4wLjA.)
### Minerals  
	    
The body needs carbon, hydrogen, oxygen, and nitrogen.  
It also needs dietary minerals, such as iron, potassium, and so on.  
In most cases, a varied and balanced diet will provide the minerals a person needs. If a deficiency occurs, a doctor may recommend supplements.  
	    
Here are some of the minerals the body needs to function well.  

#### Potassium  
		    
Potassium is an electrolyte. It enables the kidneys, the heart, the muscles, and the nerves to work properly.
		    
Too little can lead to high blood pressure, stroke, and kidney stones  
Too much may be harmful to people with kidney disease.  
#### Sodium  
		    
Sodium is an electrolyte that helps:  
- maintain nerve and muscle function  
- regulate fluid levels in the body  
- Too little can lead to hyponatremia. Symptoms include lethargy, confusion, and fatigue. Too much can lead to high blood pressure, which increases the risk of cardiovascular disease and stroke.  
Table salt, which is made up of sodium and chloride, is a popular condiment. However, most people consume too much sodium, as it already occurs naturally in most foods.  
Experts urge people not to add table salt to their diet. Current guidelines recommend consuming no more than 2,300 mg of sodium a day, or around one teaspoon.  
This recommendation includes both naturally-occurring sources, as well as salt a person adds to their food. People with high blood pressure or kidney disease should eat less.  
#### Calcium  

The body needs calcium trusted source to form bones and teeth. It also supports the nervous system, cardiovascular health, and other functions. Too little can cause bones and teeth to weaken. Symptoms of a severe deficiency include tingling in the fingers and changes in heart rhythm, which can be life-threatening. Too much can lead to constipation, kidney stones, and reduced absorption of other minerals.  

#### Phosphorus  
 Phosphorus is present in all body cells and contributes to trusted source the health of the bones and teeth. Too little phosphorus can lead to bone diseases, affect appetite, muscle strength, and coordination. It can also result in anemia, a higher risk of infection, burning or prickling sensations in the skin, and confusion. Too much in the diet is unlikely to cause health problems though toxicity is possible from supplements, medications, and phosphorus metabolism problems.  

#### Magnesium  
Magnesium contributes to trusted source muscle and nerve function. It helps regulate blood pressure and blood sugar levels, and it enables the body to produce proteins, bone, and DNA. Too little magnesium can eventually lead to weakness, nausea, tiredness, restless legs, sleep conditions, and other symptoms. Too much can result in digestive and, eventually, heart problems.  

#### Zinc  
Zinc plays a role in the health of body cells, the immune system, wound healing, and the creation of proteins. Too little can lead to hair loss, skin sores, changes in taste or smell, and diarrhea, but this is rare. Too much can lead to digestive problems and headaches to learn more.  
  
#### Iron  
Iron is crucial for the formation trusted source of red blood cells, which carry oxygen to all parts of the body. It also plays a role in forming connective tissue and creating hormones. Too little can result in anemia, including digestive issues, weakness, and difficulty thinking. Too much can lead to digestive problems, and very high levels can be fatal.  

#### Manganese  
The body uses manganese to produce energy trusted source it plays a role in blood clotting, and it supports the immune system. Too little can result in weak bones in children, skin rashes in men, and mood changes in women. Too much can lead to tremors, muscle spasms, and other symptoms, but only with very high amounts.  

#### Copper  
Copper helps the body trusted source make energy and produce connective tissues and blood vessels. Too little copper can lead to tiredness, patches of light skin, high cholesterol, and connective tissue disorders. This is rare. Too much copper can result in liver damage, abdominal pain, nausea, and diarrhea. Too much copper also reduces the absorption of zinc.  

#### Selenium  
Selenium is made up of over 24 selenoproteins, and it plays a crucial role trusted source in reproductive and thyroid health. As an antioxidant, it can also prevent cell damage. Too much selenium can cause garlic breath, diarrhea, irritability, skin rashes, brittle hair or nails, and other symptoms. Too little can result in heart disease, infertility in men, and arthritis.  

#### Manganese   
Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function.  
#### Iodin  
The body needs iodine to make thyroid hormones. These hormones control the body’s metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy. Getting enough iodine is important for everyone, especially infants and women who are pregnant.


### Vitamins  
  People need small amounts of various vitamins. Some of these, such as vitamin C, are also antioxidants. This means they help protect cells from damage by removing toxic molecules, known as free radicals, from the body  
  
  Vitamins can be:  

#### Water-soluble: The eight B vitamins and vitamin C  
 People need to consume water-soluble vitamins regularly because the body removes them more quickly, and it cannot store them easily. 
 
#### Fat-soluble: Vitamins A, D, E, and K   
The body absorbs fat-soluble vitamins through the intestines with the help of fats (lipids). The body can store them and does not remove them quickly. People who follow a low-fat diet may not be able to absorb enough of these vitamins. If too many build up, problems can arise.  
## Essential amino acids 
Amino acids are the basic building blocks of proteins, and they serve as the nitrogenous backbones for compounds like neurotransmitters and hormones.

Your body needs 20 different amino acids to grow and function properly. While all 20 of these are important for your health, only 9 are classified as essential.

These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Although your body can make nonessential amino acids, it cannot make essential amino acids, so you have to get them from your diet. To cover your amino acid needs, it is best to eat a variety of foods that will provide a wide range of amino acids. These are found in both animal foods and plant foods.


## Water
Water is needed to transport nutrients and oxygen to all cells in the body. It helps convert food into energy and absorb nutrients. Water maintains the stability of body temperature and protects vital organs, is involved in maintaining the shape of cells and organs, and is important for skin health.

Chemical composition: good water should enrich our body minerals: calcium, magnesium, sodium, potassium,manganese, iron, chlorine.

The pH of water is the pH value that reflects
concentration of free hydrogen ions in water and
shows the degree of acidity and alkalinity of water.
Ideal water pH 7.5-8.0

 Water (in litres) to drink a day = your weight (in kg) multiplied by 0.033
or 25-30 ml per day per 1 kg of weight

## Glycemic index and glycemic load
 
The [glycemic index](https://pubmed.ncbi.nlm.nih.gov/17992183/) (GI) is a value used to measure how fast specific foods increase blood sugar levels.
Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0–100.

The lower the GI of a specific food, the less it may affect your blood sugar levels (1Trusted Source).

Here are the three GI ratings:

- Low: 55 or less
- Medium: 56–69
- High: 70 or above


Foods high in refined carbs and sugar are digested more quickly and often have a high GI, while foods high in protein, fat, or fiber typically have a low GI. Foods that contain no carbs are not assigned a GI and include meat, fish, poultry, nuts, seeds, herbs, spices, and oils.

Other factors that affect the GI of a food include the ripeness, cooking method, type of sugar it contains, and amount of processing it has undergone.


Unlike the GI, which doesn’t take into account the amount of food eaten, the GL factors in the number of carbs in a serving of a food to determine how it may affect blood sugar levels.

For this reason, it’s important to take both the glycemic index and glycemic load into consideration when selecting foods to help support healthy blood sugar levels.

## Food combining 
  The principle of food combining is that the nutrients of one product are perfectly complemented by the components of another. As a result, they are better absorbed and bring more benefits to the body. But this phenomenon can also work in the opposite direction.  
  
Food combining works on the premise that our bodies can only digest one concentrated food at a time. Concentrated foods are defined as starches and proteins. So, to simplify it, any foods other than fruits and vegetables.  

The idea behind strategic food combining is that the digestion of starches (grains, pseudo-grains, potatoes, sweet potato, beets, and many other roots) requires alkaline conditions, whereas the enzymes that digest proteins thrive in a more acidic environment.  

So, when you eat a starch and a protein together, you’re essentially asking your digestive system to be alkaline and acidic at the same time. Unfortunately, many traditional food combinations require our digestive system to work at cross purposes! This process causes a chain reaction that disrupts the digestion of all the foods you eat.  

The right food combinations provide good digestion and absorption and help balance nutrients in the body.  
- For example, iron is well assimilated with vitamin C, so combining these foods will prevent iron deficiency.  
- Vitamin D helps absorb calcium from food and supports its normal use in the body. Together, they contribute to healthy bones and teeth  
- B-complex vitamins (including thiamine, riboflavin, niacin, vitamin B6, folic acid, and vitamin B12) work together and are better absorbed when combined. They play an important role in metabolism, energy metabolism, and nervous system function.  
- Vitamin E and selenium are antioxidants, and their interaction can increase antioxidant protection in the body. Both nutrients play an important role in protecting cells from free radical damage

## Raw and processed products
Here I would like to point out that all the data in the table are for products in raw form.

When food is heated, some micronutrients may be destroyed, while others become more available for absorption. Here are a few examples:

- Vitamin C (ascorbic acid): during prolonged heat treatment (boiling or baking) the loss of vitamin C can be about 25-55%.
- Vitamin B1 (thiamine): when heated to high temperatures, the loss of vitamin B1 can be about 20-50%.
- Vitamin B5 (pantothenic acid): loss of vitamin B5 by heat treatment is usually about 5-20%.
- Vitamin B9 (folic acid): cooking can result in a loss of up to 50-95% of folic acid, depending on the length and intensity of processing.

These values are approximate and can vary depending on many factors. In addition, not all vitamins are equally sensitive to heat and losses may differ for different vitamins.

Micronutrients that can become more available with heat treatment and are better absorbed:  
- Lycopene: lycopene is the carotenoid pigment found in tomatoes. Heat treating tomatoes can increase the availability of lycopene to the body.  
- Carotenoids: some carotenoids, such as beta-carotene, found in orange and yellow vegetables (carrots, bell peppers) may become more available to the body after heat treatment.  
- Lutein and zeaxanthin: these antioxidants found in green vegetables such as spinach and kale may be better absorbed after heat treatment.  
- Fat-soluble vitamins: Vitamin A, vitamin D, vitamin E and vitamin K are fat-soluble vitamins and can be better absorbed in foods with fats that can be added or released during cooking.

To maximize the retention of beneficial micronutrients, it is recommended to use gentle cooking methods, such as braising or steaming, and to heat the food moderately to preserve the nutrients to the greatest extent.



## Benefits of proper nutrition
People who eat a balanced diet and get the nutrients that their body requires tend to live longer and have a lower risk of developing chronic diseases. Proper nutrition can also reduce the risk of mental illness, including depression.

For people with chronic diseases, healthy eating can help manage their conditions and prevent complications.

I believe with this dataset, it will be much easier for people to figure out their diet and make up for deficiencies in the body on their own.

## References

		