Breakfast De-constructed by a Nutritionist

Article by Sharon Brooks
Most of us think of breakfast as poached eggs on toast, cereal, smoothies, fruit and yogurt, and maybe even Bircher muesli. However, you might be interested to know that the nutrients within these foods are crucial for our body. Without breakfast it is possible to fall short in nutrient requirements. This can lead to fatigue, irritability, constipation, fluctuating blood sugar levels and an increased risk of certain lifestyle diseases. So, what are the key nutrients and why does our body require them?

Calcium:
Almost all bodily calcium is stored in the skeleton. The rest resides in teeth, soft tissue, internal fluid and plasma. Calcium is important for the formation of bone structure. It is crucial to form a solid foundation of bone during the peak bone density years. This usually occurs up to age 30. It is important to build strong bones to reduce the likelihood of osteoporotic fractures and osteoporosis in later years. Bone remains relatively static post 30 years of age, until menopause for females, when bone loss occurs. Calcium also contributes to teeth structure. If inadequate calcium is consumed, teeth can become brittle.

Calcium is also important in numerous other bodily functions. For example, calcium is required for skeletal muscle contraction, formation of digestive enzymes for metabolizing food, cell membrane structure, brain transmitter secretion and also blood clotting.

An insufficient intake of calcium may also increase the risk of illness and disease such as some cancers and heart disease. It is for this reason that calcium is heavily regulated within the body. If blood calcium levels drop below the suitable threshold, skeletal calcium will be utilised to compensate for this deficit. As such, an inadequate intake of calcium substantially compromises bone health. There is also evidence to suggest individuals who regularly consume calcium rich foods (and dairy foods) are more likely to be within the healthy weight range. Luckily, traditional breakfast options contain calcium!

Iron:
The majority of dietary iron is used to bind with oxygen for transport, storage and usage within the body. This function contributes to the generation of energy. Iron deficiency and Iron Deficiency Anaemia are common conditions; especially amongst women. Symptoms commonly experienced include fatigue, irritability, moodiness and apathy. Several cereals are fortified with iron. Iron absorption is increased with vitamin C. Therefore, it is recommended to consume with fruit and/or vegetables which are rich in vitamin C.

Zinc:
Zinc functions in numerous bodily reactions, supports the immune system and participates in protein synthesis, thyroid gland functioning and sensory perception. Zinc also influences secretion of the stress hormone cortisol. Cortisol is an important hormone for responding to fight, flight and fright reactions and for general alertness. However, in large doses and increased spikes, cortisol creates anxiety, stress, slows the metabolism, increases food cravings and promotes weight gain. Zinc assists in regulating cortisol levels. Many cereals are fortified with Zinc. To enhance zinc absorption, consume with fruit and/or vegetables.

Vitamin C:
A deficiency of Vitamin C causes scurvy, a potentially fatal disease. Although scurvy is uncommon in Australia, sufficient intakes of fruit and vegetables are required in order to ensure appropriate Vitamin C stores. Vitamin C is used for connective tissue (collagen) between body particles, transport of fatty acids, the breakdown of protein, hormone synthesis, iron and zinc absorption and antioxidant functioning. Vitamin C is important in the antioxidant matrix for scavenging and destroying destructive species and toxins within the body.

Fibre:
Dietary fibre is found in fruit and vegetables, wholegrains and beans/legumes. It is therefore easily consumed during breakfast. Dietary fibre is not digested in the small intestine as with other carbohydrates. It passes through the small intestine to the large intestine (colon) where it is broken down and converted to roughage. Acids are produced in this process which once absorbed in the bloodstream, assist in lowering cholesterol.

A diet high in dietary fibre prevents constipation but also reduces the risk of diverticulitis, haemorrhoids and bowel cancer.

Sharon Brooks is a Registered Nutritionist and Food Scientist. Refer to www.sharonsnutritionaustralia.com.au