Inadequate and excessive intake of macros and micros can cause short and long term health issues.docx

Inadequate and excessive intake of macros and micros can cause short and long term health issues. Macros +-----------------------+-----------------------+-----------------------+ |   | *Results of | *Results of Excessive | | | Deficiency*...

Inadequate and excessive intake of macros and micros can cause short and long term health issues. Macros +-----------------------+-----------------------+-----------------------+ |   | *Results of | *Results of Excessive | | | Deficiency* | intake* | +=======================+=======================+=======================+ | *Protein* | delayed growth and | - Excessive total | | | development in | energy intake | | | children, muscle | | | | wasting | - Increased kidney | | | | load and | | | | potential | | | | dehydration form | | | | removal of | | | | excessive body | | | | nitrogen | | | | | | | | - Increased intake | | | | of saturated fat | | | | and cholesterol | | | | from animal based | | | | protein intake | | | | | | | | - Increased urinary | | | | calcium loss | | | | which can | | | | increase the risk | | | | of osteoporosis | | | | | | | | - Amino acid | | | | imbalances and | | | | subsequent | | | | toxicity from | | | | amino acid | | | | supplementation | +-----------------------+-----------------------+-----------------------+ | *Carbs* | - Intakes of less | - Excessive energy | | | than 50-100g/day | and sugar intake | | | can cause ketosis | which contributes | | | | to weight gain | | | - Breakdown of | and associated | | | amino acids in | health | | | muscles and | complications | | | organs to produce | | | | glucose via | - Excessive sugar | | | gluconeogenesis | intake | | | | contributes to | | | - Inadequate fibre | dental caries, | | | intake can cause | hyperlipidaemia, | | | constipation, | increased blood | | | diverticular | glucose levels | | | disease, | | | | contribute to | - Excessive fibre | | | obesity (due to | (above | | | the role of fibre | 50-60g/day) | | | in satiety), | reduces iron and | | | increase blood | zinc absorption | | | glucose and risk | | | | of diabetes and | | | | increase | | | | cholesterol | | | | (soluble fibre | | | | inhibits | | | | cholesterol | | | | absorption) | | +-----------------------+-----------------------+-----------------------+ | *Fats* | - insufficient fat | - Total fat intake | | | soluble vitamins, | increases energy | | | reduced HDL | intake and risk | | | cholesterol | of obesity, | | | | certain types of | | | - Insufficient | cancers and | | | alpha-linolenic | cardiovascular | | | (n-3) fatty acids | disease | | | can worsen | | | | inflammatory | - Excessive | | | diseases (e.g. | saturated fat and | | | arthritis) | polyunsaturated | | | | fat can increase | | | | blood cholesterol | | | | | | | | - Alpha-linolenic | | | | (n-3) fatty acids | | | | -- excess intake | | | | usually arising | | | | from | | | | supplementation | | | | can impair immune | | | | function and | | | | allow | | | | uncontrolled | | | | bleeding (e.g. | | | | haemorrhagic | | | | stroke) | +-----------------------+-----------------------+-----------------------+   Fat Soluble Vitamins   *Results of Deficiency* *Results of Excessive Intake* ------------- ----------------------------------------------------------------------------------- --------------------------------------------------------------------------------------------------------------------------------------------- *Vitamin A* Poor growth, night blindness, total blindness, dry skin, impaired immune function Headache, vomiting, double vision, dry mucous membranes, bone and joint pain, liver damage, coma, spontaneous abortions, birth defects (UL) *Vitamin D* Rickets (children), Osteomalacia (soft bones older adults) Calcification soft tissues, impaired growth, excess blood calcium (UL) *Vitamin E* Haemolysis of red blood cells, degeneration sensory neurons Inhibition of vitamin K metabolism (UL) *Vitamin K* Haemorrhage due to poor blood clotting Haemolytic anaemia (no UL)   Water Soluble Vitamins +-----------------------+-----------------------+-----------------------+ |   | *Results of | *Results of Excessive | | | Deficiency* | Intake* | +=======================+=======================+=======================+ | *B1: Thiamin* | Beri beri -- weight | unknown | | | loss, weakness, | | | | peripheral neuropathy | | | | | | | | Wernicke-Korsakoff | | | | syndrome - confusion, | | | | lowered level of | | | | consciousness, ataxia | | +-----------------------+-----------------------+-----------------------+ | *B2: Riboflavin* | Ariboflavinosis -- | unknown | | | inflammation of mouth | | | | and tongue, cracks in | | | | corner of mouth | | +-----------------------+-----------------------+-----------------------+ | *B3: niacin* | Pellagra -- | Flushing of skin (UL) | | | diarrhoea, | | | | dermatitis, dementia | | +-----------------------+-----------------------+-----------------------+ | *B6 (pyridoxine)* | Symptoms - | Supplements - | | | seborrhaeic | neuropathy and skin | | | dermatitis, | lesions | | | microcytic anaemia, | | | | convulsions, | | | | depression, confusion | | +-----------------------+-----------------------+-----------------------+ | *B12 (cobalamin)* | Macrocytic anaemia, | unknown | | | paraesthesia (pins | | | | and needles), | | | | pernicious anaemia | | +-----------------------+-----------------------+-----------------------+ | *Folate* | Macrocytic anaemia, | Supplements - | | | pernicious anaemia, | precipitate or | | | birth defects (e.g. | exacerbate the B12 | | | neural tube defects) | deficiency | +-----------------------+-----------------------+-----------------------+ | *Pantothenic Acid* | Symptoms -- weakness, | unknown | | | fatigue, impaired | | | | muscle function, | | | | gastrointestinal | | | | disturbance | | +-----------------------+-----------------------+-----------------------+ | *Biotin* | Symptoms -- | unknown | | | dermatitis, | | | | conjunctivitis, hair | | | | loss, nervous system | | | | abnormality | | +-----------------------+-----------------------+-----------------------+ | *Vitamin C* | Scurvy -- poor wound | Diarrhoea and | | | healing, bleeding | gastrointestinal | | | gums | problems (no UL) | +-----------------------+-----------------------+-----------------------+ | *Choline* | No obvious | Fishy body odour, low | | | deficiency, reports | blood pressure (UL) | | | of liver damage | | +-----------------------+-----------------------+-----------------------+   Minerals   *Results of deficiency* *Results of excessive intake* ------------- ----------------------------------------------------------------------------------------------------- ----------------------------------------------------------------------------------- *sodium* Muscle cramps, headache, nausea, vomiting, fatigue Hypertension, increases calcium loss in urine *calcium* increased risk osteoporosis May cause kidney stones *magnesium* Weakness, muscle pain, poor heart function, seizures Diarrhoea, weakness, nausea *iron* Fatigue on exertion, poor immune function, anaemia Gastrointestinal upset  *iodine* Goitre, cretinism Inhibits thyroid function *zinc* Skin rash, diarrhoea, decreased appetite and sense of taste, hair loss, poor growth and development Decreased copper absorption, diarrhoea, nausea, cramps, decreased immune function