Nutrition is the supply to cells and organisms, of the materials necessary to support life.A poor diet can have injurious impact on health, leading to problems such as scurvy, beriberi and kwashiorkor.
- A healthy diet can also
significantly prevent and mitigate systemic diseases like cardiovascular
disease, diabetes and osteoporosis.Eating a wide variety of fresh,
unprocessed food has proven favourable compared to monotonous diets of
processed food.
- Consumption of whole
plant foods slows digestion, allows better absorption and a more favourable
balance of nutrients
Nutrients
There are six major classes of
nutrients: carbohydrates, fats, minerals, proteins, vitamins and water
These can be classified into
Macronutrients: nutrients
needed in large quantities. These include carbohydrates, fats, proteins
and water. Fibre is another macronutrient whose functions have not been fully
understood
Micronutrients: nutrients
needed in smaller quantities. These include minerals and vitamins.
Antioxidants and phytochemicals are micronutrients as well, but their functions
are not well understood
Most foods contain a mixture
of nutrients
Some nutrients may be stored
internally (eg. Fat soluble Vitamins) while others are required more or less
continuously
Carbohydrates
Carbohydrates are the sugars, starches and fibers
found in fruits, grains, vegetables and milk products. Though often maligned in
trendy diets, carbohydrates — one of the basic food groups —
are important to a healthy life .
- Carbohydrates constitute a
large part of foods such as rice, noodles, bread and other grain based products
- In general, simple saccharides
are easier to digest and absorb than polysaccharides
Fibre
Dietary fibre is a
carbohydrate (polysaccharide) that is incompletely absorbed in humans and some
animals
- Like all carbohydrates, when
metabolised it produces energy
- However, it does not
contribute much energy due to limitations on its absorbability and digestion
- Dietary fibre consists mainly
of cellulose, a polysaccharide that is indigestible in humans
- Whole grains, fruits and
vegetables are good sources of fibre
- Fibre provides bulk to
intestinal contents and stimulates peristalsis – the rhythmic muscular
contractions of the intestines that moves digesta along the digestive tract
- For these reasons, fibre is
important for digestive health. It helps alleviate constipation and
diarrhoea and is said to reduce colon cancer
Fats
Fat consists of fatty acids bonded
to glycerol. Fatty acids are carboxylic acids that contain long chains of
carbon and hydrogen atoms.
Fats are classified as
Saturated fats: have all the
carbon atoms in the fatty acid chains bonded to hydrogen atoms
Unsaturated fats: have some
carbon atoms double bonded to themselves, thereby have fewer hydrogen atoms
- Studies have shown that
unsaturated fats are preferable to saturated fats in terms of health effects
- Saturated fats are usually
solids at room temperature (eg butter) while unsaturated fats are liquids at
room temperature (eg olive oil)
- Trans fats are a type of
unsaturated fat with trans-isomer bonds. These are rare in nature and usually
created by an industrial process called hydrogenation. Trans fats are
harmful to health (coronary heart disease) and their use is to be avoided
Proteins
Proteins are the basis of many
animal body structures and form enzymes that control chemical reactions in the
body.
- Proteins are composed of amino
acids, which contain nitrogen atoms
- The body requires amino acids
to produce new proteins and replace damaged proteins
- Since the body cannot store
protein, amino acids must be present in the daily diet
- Diet with adequate proteins is
especially important during early development and maturation, pregnancy,
lactation or injury
- A complete protein source is
one that contains all essential amino acids
- Sources of protein include
meat, tofu, soy, eggs, grains, legumes and dairy products
- A few amino acids can be
converted into glucose for energy (called gluconeogenesis). This
process mainly happens only during starvation
Minerals
Dietary minerals are the
chemical components required by living organisms other than the four elements
carbon, oxygen, nitrogen, hydrogen that are present in nearly all organic
molecules
- Dietary minerals include some
metals as well (sodium, potassium) which are usually found in ionic state
- Minerals are recommended to be
supplied in the daily diet
- Most famous dietary mineral is
iodine (added to salt) which prevents goitre
- Macrominerals (required more
than 200 mg/day) include
MINERALS CHART
Type
Benefits
Sources
Quantity
Calcium
Calcium is vital for building strong bones and teeth.
The time to build strong bones is during childhood and the teen years, so
it's very important to get enough calcium now to fight against bone loss
later in life. Weak bones are susceptible to a condition called osteoporosis,
which causes bones to break easily.
Milk and other dairy products — such as yogurt, cheese,
and cottage cheese — are good sources of calcium. You'll also find this
mineral in broccoli and dark green, leafy vegetables. Soy foods and foods
fortified with calcium, including some kinds of orange juice and soy milk,
are also good sources.
Teen guys and girls need
1,300 mg (milligrams) of calcium each day.
Iron
Iron helps red blood cells carry oxygen to all parts of
the body. Symptoms of iron-deficiency anemia include weakness and fatigue,
lightheadedness, and shortness of breath.
Iron-rich foods include red meat, pork, fish and
shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and
raisins. Some flours, cereals, and grain products are also fortified with
iron.
Teen guys need 11 mg of iron a day and teen girls need
15 mg. Girls need higher amounts because they lose iron through blood during menstruation.
Magnesium
Magnesium helps muscles and nerves function, steadies
the heart rhythm, and keeps bones strong. It also helps the body create
energy and make proteins.
You get magnesium from whole grains and whole-grain
breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados,
bananas, milk, and chocolate (yes, chocolate!).
Teen guys need 410 mg of magnesium each day and girls
need 360 mg.
Phosphorus
Phosphorus helps form healthy bones and teeth. It also
helps the body make energy. It is part of every cell membrane, and every cell
in the body needs phosphorus to function normally.
Phosphorus is found in most foods, but the best sources
are dairy foods, meat, and fish.
Teen girls and guys should aim for 1,250 mg of
phosphorus each day.
Potassium
Potassium helps with heart, muscle, and nervous system
function. It also helps the body maintain the balance of water in the blood
and body tissues.
Potassium is found in broccoli, potatoes (with skins),
green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes
such as peas and lima beans.
Teen girls and guys should aim for 4,700 mg of
potassium each day.
Zinc
Zinc is important for normal growth, strong immunity,
and wound healing.
You'll find zinc in red meat, poultry, oysters and
other seafood, nuts, dried beans, milk and other dairy products, whole
grains, and fortified breakfast cereals.
Teen guys need 11 mg of zinc a day and teen girls need
9 mg.
|
Type
|
Benefits
|
Sources
|
Quantity
|
|
Calcium
|
Calcium is vital for building strong bones and teeth.
The time to build strong bones is during childhood and the teen years, so
it's very important to get enough calcium now to fight against bone loss
later in life. Weak bones are susceptible to a condition called osteoporosis,
which causes bones to break easily.
|
Milk and other dairy products — such as yogurt, cheese,
and cottage cheese — are good sources of calcium. You'll also find this
mineral in broccoli and dark green, leafy vegetables. Soy foods and foods
fortified with calcium, including some kinds of orange juice and soy milk,
are also good sources.
|
Teen guys and girls need
1,300 mg (milligrams) of calcium each day. |
|
Iron
|
Iron helps red blood cells carry oxygen to all parts of
the body. Symptoms of iron-deficiency anemia include weakness and fatigue,
lightheadedness, and shortness of breath.
|
Iron-rich foods include red meat, pork, fish and
shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and
raisins. Some flours, cereals, and grain products are also fortified with
iron.
|
Teen guys need 11 mg of iron a day and teen girls need
15 mg. Girls need higher amounts because they lose iron through blood during menstruation.
|
|
Magnesium
|
Magnesium helps muscles and nerves function, steadies
the heart rhythm, and keeps bones strong. It also helps the body create
energy and make proteins.
|
You get magnesium from whole grains and whole-grain
breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados,
bananas, milk, and chocolate (yes, chocolate!).
|
Teen guys need 410 mg of magnesium each day and girls
need 360 mg.
|
|
Phosphorus
|
Phosphorus helps form healthy bones and teeth. It also
helps the body make energy. It is part of every cell membrane, and every cell
in the body needs phosphorus to function normally.
|
Phosphorus is found in most foods, but the best sources
are dairy foods, meat, and fish.
|
Teen girls and guys should aim for 1,250 mg of
phosphorus each day.
|
|
Potassium
|
Potassium helps with heart, muscle, and nervous system
function. It also helps the body maintain the balance of water in the blood
and body tissues.
|
Potassium is found in broccoli, potatoes (with skins),
green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes
such as peas and lima beans.
|
Teen girls and guys should aim for 4,700 mg of
potassium each day.
|
|
Zinc
|
Zinc is important for normal growth, strong immunity,
and wound healing.
|
You'll find zinc in red meat, poultry, oysters and
other seafood, nuts, dried beans, milk and other dairy products, whole
grains, and fortified breakfast cereals.
|
Teen guys need 11 mg of zinc a day and teen girls need
9 mg.
|
Calcium: electrolyte,
also needed for structural growth (teeth, bones)
Chlorine: electrolyte
Magnesium: required for
processing ATP (energy)
Phosphorous: required
component of bones, essential for energy processing
Potassium: electrolyte
(heart and nerve health)
Sodium: common
electrolyte, needed in large quantities. Most common source is common salt.
Excess sodium depletes calcium and magnesium leading to high BP an osteoporosis
Sulphur: essential for
certain amino acids and proteins
In addition to the macrominerals,
many other minerals are required in trace amounts. These include cobalt,
copper, chromium, iodine, iron, manganese, molybdenum, nickel, selenium,
vanadium, zinc
Vitamins
A vitamin is an organic
compound required as a nutrient in tiny amounts by an organism
- A compound is called a vitamin
when it cannot be synthesised in sufficient amounts by an organism, and must be
obtained from the diet
- Thus, the term “vitamin” is
conditional both on the circumstance and the organism. For instance ascorbic
acid is termed Vitamin C for some organisms but not for others, and Vitamins D
and K are required in the human diet only under certain circumstances
- Vitamins must be supplied in
the diet (except Vitamin D, which can be synthesised by the skin in the
presence of UV radiation).
- Fresh fruits and vegetables
are good sources of vitamins
- Vitamin deficiencies may
results in diseases like goitre, scurvy, osteoporosis, impaired immune system
etc
- Excess of some vitamins can
also be dangerous: excess Vitamin A can cause jaundice, nausea, blurry vision,
vomiting, muscle pain etc.
Type
Benefits
Sources
Quantity
Vitamin
A
Vitamin
A prevents eye problems, promotes a healthy immune system, is essential for
the growth and development of cells, and keeps skin healthy.
Good
sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored
orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and
kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and
mangos.
Teen
guys need 900 micrograms of vitamin A each day.
Teen girls need 700 micrograms each day. It is possible to get too much vitamin
A, so be careful with supplements. Don't take vitamin A supplements If you're
taking isotretinoin (such as Accutane) for acne or other skin problems.
Oral acne medicines are vitamin A supplements, and a continued excess of
vitamin A can build up in the body, causing headaches, skin changes, or even
liver damage.
Vitamin
C (also called ascorbic acid)
Vitamin
C is needed to form collagen, a tissue that helps to hold cells together.
It's essential for healthy bones, teeth, gums, and blood vessels. It helps
the body absorb iron, aids in wound healing, and contributes to brain
function.
You'll
find high levels of vitamin C in citrus fruits, strawberries, kiwi, guava,
peppers, tomatoes, broccoli, and spinach.
Teen
guys need 75 mg (milligrams; 1 milligram equals 1,000 micrograms) and girls
need 65 mg of vitamin C a day.
Vitamin
D
Vitamin
D strengthens bones because it helps the body absorb bone-building calcium.
This
vitamin is unique — your body manufactures it when you get sunlight on your
skin! You can also get vitamin D from egg yolks, oily fish such as salmon,
tuna, and sardines, and fortified foods like milk, soy milk, and orange
juice.
Teens
need 15 micrograms (600 IU) of vitamin D from food or supplements every day.
Ask your doctor if supplements are right for you.
Vitamin
E
Vitamin
E is an antioxidant and helps protect cells from damage. It is also important
for the health of red blood cells.
Vitamin
E is found in many foods, such as vegetable oils, nuts, and green leafy
vegetables. Avocados, wheat germ, and whole grains are also good sources.
Teen
guys and girls need 15 mg of vitamin E every day.
Vitamin
B12
Vitamin
B12 helps to make red blood cells, and is important for nerve cell function.
Vitamin
B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs.
It's also added to some breakfast cereals.
Teens
should get 2.4 micrograms of vitamin B12 daily.
Vitamin
B6
Vitamin
B6 is important for normal brain and nerve function. It also helps the body
break down proteins and make red blood cells.
A
wide variety of foods contain vitamin B6, including potatoes, bananas, beans,
seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.
Teen
guys need 1.3 mg of vitamin B6 daily and teen girls need 1.2 mg.
Thiamin
(also called vitamin B1)
Thiamin
helps the body convert carbohydrates into energy and is necessary for the
heart, muscles, and nervous system to function properly.
People
get thiamin from many different foods, including fortified breads, cereals,
and pasta; lean meats; dried beans, soy foods, and peas; and whole grains
like wheat germ.
Teen
guys need 1.2 mg of thiamin each day; teen girls need 1 mg.
Niacin
(also called vitamin B3)
Niacin
helps the body turn food into energy. It helps maintain healthy skin and is
important for nerve function.
You'll
find niacin in red meat, poultry, fish, fortified hot and cold cereals, and
peanuts.
Teen
guys need 16 mg of niacin daily. Teen girls need 14 mg a day.
Riboflavin
(also called vitamin B2)
Riboflavin
is essential for growth, turning carbohydrates into energy, and producing red
blood cells.
Some
of the best sources of riboflavin are meat, eggs, legumes (like peas and
lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus,
and fortified cereals.
Teen
guys need 1.3 mg of riboflavin per day and teen girls need 1 mg.
Folate
(also known as vitamin B9, folic acid, or folacin)
Folate
helps the body make red blood cells. It is also needed to make DNA.
Liver,
dried beans and other legumes, green leafy vegetables, asparagus, and orange
juice are good sources of this vitamin. So are fortified bread, rice, and
cereals.
Teen
girls and guys need 400 micrograms of folate daily.
|
Type
|
Benefits
|
Sources
|
Quantity
|
|
Vitamin
A
|
Vitamin
A prevents eye problems, promotes a healthy immune system, is essential for
the growth and development of cells, and keeps skin healthy.
|
Good
sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored
orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and
kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and
mangos.
|
Teen
guys need 900 micrograms of vitamin A each day.
Teen girls need 700 micrograms each day. It is possible to get too much vitamin A, so be careful with supplements. Don't take vitamin A supplements If you're taking isotretinoin (such as Accutane) for acne or other skin problems. Oral acne medicines are vitamin A supplements, and a continued excess of vitamin A can build up in the body, causing headaches, skin changes, or even liver damage. |
|
Vitamin
C (also called ascorbic acid)
|
Vitamin
C is needed to form collagen, a tissue that helps to hold cells together.
It's essential for healthy bones, teeth, gums, and blood vessels. It helps
the body absorb iron, aids in wound healing, and contributes to brain
function.
|
You'll
find high levels of vitamin C in citrus fruits, strawberries, kiwi, guava,
peppers, tomatoes, broccoli, and spinach.
|
Teen
guys need 75 mg (milligrams; 1 milligram equals 1,000 micrograms) and girls
need 65 mg of vitamin C a day.
|
|
Vitamin
D
|
Vitamin
D strengthens bones because it helps the body absorb bone-building calcium.
|
This
vitamin is unique — your body manufactures it when you get sunlight on your
skin! You can also get vitamin D from egg yolks, oily fish such as salmon,
tuna, and sardines, and fortified foods like milk, soy milk, and orange
juice.
|
Teens
need 15 micrograms (600 IU) of vitamin D from food or supplements every day.
Ask your doctor if supplements are right for you.
|
|
Vitamin
E
|
Vitamin
E is an antioxidant and helps protect cells from damage. It is also important
for the health of red blood cells.
|
Vitamin
E is found in many foods, such as vegetable oils, nuts, and green leafy
vegetables. Avocados, wheat germ, and whole grains are also good sources.
|
Teen
guys and girls need 15 mg of vitamin E every day.
|
|
Vitamin
B12
|
Vitamin
B12 helps to make red blood cells, and is important for nerve cell function.
|
Vitamin
B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs.
It's also added to some breakfast cereals.
|
Teens
should get 2.4 micrograms of vitamin B12 daily.
|
|
Vitamin
B6
|
Vitamin
B6 is important for normal brain and nerve function. It also helps the body
break down proteins and make red blood cells.
|
A
wide variety of foods contain vitamin B6, including potatoes, bananas, beans,
seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.
|
Teen
guys need 1.3 mg of vitamin B6 daily and teen girls need 1.2 mg.
|
|
Thiamin
(also called vitamin B1)
|
Thiamin
helps the body convert carbohydrates into energy and is necessary for the
heart, muscles, and nervous system to function properly.
|
People
get thiamin from many different foods, including fortified breads, cereals,
and pasta; lean meats; dried beans, soy foods, and peas; and whole grains
like wheat germ.
|
Teen
guys need 1.2 mg of thiamin each day; teen girls need 1 mg.
|
|
Niacin
(also called vitamin B3)
|
Niacin
helps the body turn food into energy. It helps maintain healthy skin and is
important for nerve function.
|
You'll
find niacin in red meat, poultry, fish, fortified hot and cold cereals, and
peanuts.
|
Teen
guys need 16 mg of niacin daily. Teen girls need 14 mg a day.
|
|
Riboflavin
(also called vitamin B2)
|
Riboflavin
is essential for growth, turning carbohydrates into energy, and producing red
blood cells.
|
Some
of the best sources of riboflavin are meat, eggs, legumes (like peas and
lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus,
and fortified cereals.
|
Teen
guys need 1.3 mg of riboflavin per day and teen girls need 1 mg.
|
|
Folate
(also known as vitamin B9, folic acid, or folacin)
|
Folate
helps the body make red blood cells. It is also needed to make DNA.
|
Liver,
dried beans and other legumes, green leafy vegetables, asparagus, and orange
juice are good sources of this vitamin. So are fortified bread, rice, and
cereals.
|
Teen
girls and guys need 400 micrograms of folate daily.
|
Water
About 70% of non-fat mass of
the body is water
- To function properly, the body
requires between one and seven litres of water every day
- It is recommended that daily
water intake for an adult male be 3.7 l and for females be 2.7. However, these
requirements vary with climate, activity level and other factor
- Too little water can lead to dehydration.Too much water can lead to
water intoxication, a potentially fatal disturbance to the brain. However,
this is very rare in normal humans and usually only occurs during water
drinking contests or intense bouts of exercises when electrolytes are not
replenished
MALNUTRITION
Nutrients
Deficiency
Excess
Carbohydrates
Low energy
Diabetes, obesity
Fats
None
Cardiovascular disease, obesity
Cholesterol
none
Cardiovascular disease
Protein
Kwashiorkor
Rabbit starvation (diarrhoea, headache, low BP, low
heart rate
Sodium
Hyponatremia
Hypernatremia, hypertension
Iron
Anaemia
Cirrhosis (chronic liver disease), heart disease
Iodine
Goitre, hypothyroidism
Iodine toxicity
Vitamin A
Night blindness, xeropthalmia (dry eyes)
Hypervitaminosis A (birth defects, liver problems,
osteoporosis)
Vitamin B1
Beri-beri
Vitamin B2
Cracking of skin
Vitamin B12
Pernicious anaemia
Niacin (Vitamin B3)
Pellagra (diarrhoea, dermatitis, dementia, death)
Dyspepsia (indigestion), cardiac arrhythmias
Vitamin C
Scurvy
Diarrhoea
Vitamin D
Rickets
Hypervitaminosis D (dehydration, vomiting,
constipation)
Vitamin E
Nervous disorders
Hypervitaminosis E (anticoagulant)
Vitamin K
Haemorrhage
Calcium
Osteoporosis
Fatigue, vomiting, depression, cardiac arrhythmias
Magnesium
Hypertension
Weakness, nausea, vomiting
Potassium
Hypokalaemia, cardiac arrhythmias
Hyperkalaemia, palpitations
|
Nutrients
|
Deficiency
|
Excess
|
|
Carbohydrates
|
Low energy
|
Diabetes, obesity
|
|
Fats
|
None
|
Cardiovascular disease, obesity
|
|
Cholesterol
|
none
|
Cardiovascular disease
|
|
Protein
|
Kwashiorkor
(edema, anorexia, inadequate growth)
|
Rabbit starvation (diarrhoea, headache, low BP, low
heart rate
Discomfort/hunger that can only be satisfied by eating
fats and carbohydrates
|
|
Sodium
|
Hyponatremia
(electrolyte imbalance)
|
Hypernatremia, hypertension
|
|
Iron
|
Anaemia
|
Cirrhosis (chronic liver disease), heart disease
|
|
Iodine
|
Goitre, hypothyroidism
|
Iodine toxicity
|
|
Vitamin A
|
Night blindness, xeropthalmia (dry eyes)
|
Hypervitaminosis A (birth defects, liver problems,
osteoporosis)
|
|
Vitamin B1
|
Beri-beri
|
|
|
Vitamin B2
|
Cracking of skin
|
|
|
Vitamin B12
|
Pernicious anaemia
|
|
|
Niacin (Vitamin B3)
|
Pellagra (diarrhoea, dermatitis, dementia, death)
|
Dyspepsia (indigestion), cardiac arrhythmias
|
|
Vitamin C
|
Scurvy
|
Diarrhoea
|
|
Vitamin D
|
Rickets
|
Hypervitaminosis D (dehydration, vomiting,
constipation)
|
|
Vitamin E
|
Nervous disorders
|
Hypervitaminosis E (anticoagulant)
|
|
Vitamin K
|
Haemorrhage
|
|
|
Calcium
|
Osteoporosis
|
Fatigue, vomiting, depression, cardiac arrhythmias
|
|
Magnesium
|
Hypertension
|
Weakness, nausea, vomiting
|
|
Potassium
|
Hypokalaemia, cardiac arrhythmias
|
Hyperkalaemia, palpitations
|
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