The World Health Organization (WHO) defines health as "a state of physical, mental and social well-being" which, in the case of nutrition, links food with such a social event as eating around a table. Our eating habits can also prevent us from suffering from cardiovascular disease, different types of cancer or diabetes, among other problems associated with poor diet.

Research to date has shown that cardiovascular disease, the leading cause of preventable death in the developed world, is linked to high levels of cholesterol in the blood - the so-called bad or LDL cholesterol and total cholesterol, the sum of LDL and good cholesterol. This risk especially affects those who abuse saturated fats and can be prevented if they are replaced by fatty fish -such as salmon, oily fish, which prevents stroke-, olive oil -rich in monounsaturated fatty acids-, vegetables and vegetable oils, with their alpha-linolenic acid.

Likewise, the so-called trans fats are linked to an increase in cardiovascular problems. They are found in industrial pastries, precooked products and margarines, although some industries have committed to eliminate or reduce them in their products.

Another nutrient that has demonstrated its protective effect against these ailments is fiber, which maintains the levels of good cholesterol or HDL and reduces triglyceride levels, improves insulin sensitivity, preventing the onset of diabetes. We can find it in unrefined cereals, nuts, fruits and vegetables, which are also rich in antioxidants -vitamin C, E, carotenoids and phenolic compounds- and vitamins B12 and B6.

The programs of study that relate nutrition with different types of cancer also offer interesting results. Thus, breast cancer is associated with an excessive consumption of calories (energy) and the abuse of red meat is a risk factor for colon cancer. Likewise, a per diem expenses rich in fruits and vegetables is a defense against cancers of the gastrointestinal tract in general and of the colon and rectum in particular. In these two cases we already know that fiber plays a very positive role. The opposite is true for alcohol. In general, it increases the risk of esophageal and laryngeal cancer, and could play a risk role in breast tumors.

However, the latest research is oriented not so much towards the analysis of certain foods or isolated nutrients as to the set of foods that we eat regularly. This is where functional foods come into play, those to which we incorporate or subtract nutrients to improve our health. This is a promising area where it is necessary to confirm whether the added nutrients can exert the same benefits as their intake in a natural product.