A glossary of health terminology: O to P

Eating and living healthy doesn't have to be complicated. Here's an easy glossary to refer to of terminology from O to P.

In your quest to eat and live healthy, there might be some words you come across that you may not recognize. Here are a couple — starting with the letter "O" — and the definition for each one.

Oleic acid: It's a fatty acid that's typically used in place of saturated fats because it's better at producing healthy cholesterol levels. If you consume foods like olive oil, canola oil, avocados and table olives, then you're upping your chances of enhancing blood flow, better controlling diabetes (if you have it) and decreasing your risk for plenty of other diseases.

Oxalates: These molecules are organic acids that are naturally made and found in plants, animals and humans. They're created when cells convert other substances (like Vitamin C) into oxalates so they can bind calcium, iron and zinc so their absorption gets blocked in the body. Unless you're at risk of kidney stones, you may be okay to eat extra helpings of beet greens, chocolate, chard, cranberries, nuts, parsley, rhubarb, spinach, strawberries, tea and wheat bran.

Pasteurization: Before Louis Pasteur discovered this process, milk was consumed with its full host of disease-causing microorganisms. Now, milk and other liquids are heated to get rid of these microogranisms so you're not at the same risk as before.

Pectin: It's a type of soluble, viscous dietary fibre with the main health-boosting property of lowering "bad" (LDL) cholesterol. This is good news for your arteries as it can lower the risk of heart disease, diabetes and diarrhea. Plus, with food sources like kiwi, sweet potatoes, apples, apricots, bananas, carrots and figs, getting your fill of pectins has never been tastier.

Peristalsis: This refers to the wave-like muscle contractions that move food and fluids along your digestive tract.

Phenylketonuria (PKU): This genetic disorder is caused by the body's inability to metabolize the amino acid phenylalanine. Unfortunately, phenylalanine is found in almost all foods, but luckily, one answer to this is to eat  low-protein diet and avoid artificial sweeteners.

Phytochemicals: If  you've ever seen the blue of blueberries or experienced the distinct aroma of garlic, then you've been exposed to this naturally-occurring plant chemical. It can offer protection against chronic diseases like cancer, so stock up on foods like dark leafy greens, tomatoes, pink grapefruit, sweet potatoes, carrots, berries and grapes.

Phytoestrogens: These plant-derived compounds exhibit estrogen-like activity, and are useful in things like decreasing the risk of hormone-related cancers. It's also thought to play an effective role in helping combat fibrocystic breasts, osteoarthritis and symptoms of perimenopause and menopause.

Plasma: It's a part of your blood that's clear yellow in colour, and carries platelets, cells and other important nutrients throughout your body.

Platelets: They're the disc-shaped cells your body needs to coagulate blood, and are made in the marrow of your bones.

Polyphenols: These micronutrients belong to the antioxidants family and are thought to help prevent degenerative diseases like cancer and cardiovascular diseases by suppressing tumour growth, detoxify carcinogens, prevent arterial plaque buildup and interfere with the damaging effects of high estrogen levels. Check out your grocery store for more fruits, veggies, tea and red wine.

Polyunsaturated fats: These are the "good" fats that can help lower levels of "bad" cholesterol types, as well as help your body in developing and maintaining cells. Choose foods like salmon, mackerel, trout, herring, soybean oil, corn oil and sunflower oil to add an extra kick of health to your life.

Prostaglandins: It's a group of lipids that are involved in a lot of body processes, ranging from allergic reactions and inflammation to pain sensitivity and smooth muscle contraction. They're typically released at sites of injury, but if there are too many released or if they hang around too long, you should speak to your doctor about going on anti-inflammatories.

Purines: All cells die and get recycled, and one effect of this is the purines in them get turned into uric acid and released by the body as urine. The accumulation of too many uric acid crystals leads to gout and is usually solved by increasing the amount of purines in your diet. Foods that are high-protein, like organ meats, coffee, tea, chocolate and others may be help.

Pyridoxine: You probably know of it by its more common name of Vitamin B6, and it's essential for protein metabolism and red blood cell production. In turn, this can lead to stronger and healthier nervous and immune systems, so stock up on foods like anchovies, grains, liver, kidneys, asparagus, bacon and beef.

Deciphering what fancy words mean doesn't have to be complicated or difficult, especially when it relates to your health.