Understanding Celiac Disease, Nutrients, and Hydration
Celiac Disease
Celiac disease is caused by immunological factors triggered by gluten, a protein found in wheat flour. Specifically, gliadin, one of the four classes of proteins in gluten, is responsible for the adverse effects experienced by individuals with celiac disease. Dietary treatment focuses on eliminating gluten from the diet. This involves removing the four classic cereals: wheat, barley, oats, and rye. In the initial months of dietary treatment, lactose is also commonly removed.
Proteins
Proteins are nitrogen compounds that perform various bodily functions. They act as structural molecules, forming bones, ligaments, tendons, and muscle contractile proteins. They also function as enzymes, catalyzing most chemical reactions in the body. Proteins are composed of 20 amino acids linked by peptide bonds, with the simplest being dipeptides. The body constantly recycles proteins, degrading old ones into their constituent amino acids through a process called catabolism. The 20 amino acids can be classified based on different criteria. From a nutritional perspective, we distinguish between essential amino acids, which the body cannot synthesize and must be obtained through the diet, and non-essential amino acids.
Protein Sources
Protein sources can be either animal or plant-based. Animal-based foods like meat, fish, milk, and eggs are considered complete protein sources because their proteins contain a high amount of essential amino acids. Plant-based foods contain incomplete proteins, meaning they either lack certain essential amino acids or do not contain them in sufficient quantities. The missing amino acid is referred to as the limiting amino acid. A balanced diet can be achieved by consuming proteins of high biological value (without limiting amino acids) or by combining foods that complement each other’s limiting amino acids.
Vitamins
Vitamins are a group of natural organic substances present in small amounts in foods. They are essential for metabolic processes in living organisms. Vitamins do not provide energy or calories, but without them, the body cannot utilize nutrients for building and maintaining tissues. They enter the bloodstream and cells, acting as precursors to coenzymes, which are involved in thousands of enzyme-regulated reactions in living cells. Increased biological needs or physical activity require a higher intake of vitamins. Factors like smoking, drug and alcohol abuse, and excessive coffee or tea consumption can also deplete certain vitamins. With the exception of vitamin D, we cannot synthesize vitamins and must obtain them from our diet. Vitamins are commonly classified based on their solubility: water-soluble (B1, B2, B3, B6, B12, ascorbic acid, pantothenic acid) and fat-soluble (A, D, E, K).
Minerals
Minerals are essential nutrients required in very low concentrations. They constitute 4-5% of body weight, and their presence in the diet is crucial for proper bodily function. Mineral deficiencies can lead to alterations in biochemical reactions. Minerals can be divided into two groups based on their abundance in the body:
- Majority Minerals: calcium, phosphorus, magnesium, chloride, sodium, and potassium.
- Minority Minerals: Also known as trace elements, these are more numerous and will not be discussed in detail here.
Hydration
Water Entry
A sedentary adult in a neutral environment typically requires a daily intake of two liters of water. This water comes from three sources: liquids, food, and endogenous formation during metabolism. A sedentary person consumes about 1.2 liters of water per day. However, during exercise or heat stress, fluid intake can increase five to six times. Most foods, especially fruits and vegetables, contain significant amounts of water. Additionally, the metabolism of macronutrients produces energy, carbon dioxide, and water. This metabolic water contributes 10-13% of the daily water requirement in a sedentary person.
Water Loss
. Fecal losses. Finally, stool is 70% water, so that every day lost between 100 and 200 ml of water