Module 1 Nutrition and Wellness SOS PDF

Introduction ============ Nutrition is a scientific discipline with food as the major focus of interest. Consumption of correct type of food in right amounts is essential to maintain health. In other words Food, Nutrition and Health are intimately connected aspects of our life. We shall start our s...

Introduction ============ Nutrition is a scientific discipline with food as the major focus of interest. Consumption of correct type of food in right amounts is essential to maintain health. In other words Food, Nutrition and Health are intimately connected aspects of our life. We shall start our study with defining the related terms. FOOD ==== Food is defined as anything eaten or drunk which nourishes the body. It provides us with nutrients to maintain body's metabolic activities. It also contain some non-nutrients like flavouring substances in food. Food is, therefore a complex mixture of nutrients and non-nutrients. Following three processes are involved in the utilisation of food in our body. i\) Ingestion: Intake of food (by mouth) ii\) Digestion: With the help of enzymes present in our mouth (saliva), stomach and intestines the ingested is broken down in smaller units. iii\) Absorption: Digested food gets absorbed and moves from our intestines into the blood circulation and lymphatic system for distribution all over the body. FUNCTION OF FOOD ---------------- We all know that food is a basic necessity. Food is essential because it perform several important functions which are as follow: Table Function of food Let us now take a look at the functions of food, individually, in some detail. 1. **PHYSIOLOGICAL FUNCTIONS OF FOOD** - **Energy giving:** Energy is required by the body to perform involuntary processes essential for continuance of life, to perform daily household, recreational activities. The metabolic processes like digestion, assimilation of ingested food particles into usable nutrients also require energy. The energy-giving function of food is basically performed by two nutrients i.e. carbohydrate and fat. Cereals, roots and tubers, dried fruits, oils, butter and ghee are all good sources of energy. - **Body building**: Growth and repair is one of the most important function of food which is provided by protein. Food helps in the overall growth, increase in cell numbers and cell size. It also replaces worn out tissues and cells if correct nutrition is maintained. Milk, meat, eggs ,fish, pulses ,legumes and nuts are rich in proteins - **Protection:** Protective refers to the role of food in preventing infection by ensuring proper functioning of the body systems responsible for fighting infections. Even if a person does develop an infection or any other type of illness, food and the nutrients it contains facilitate rapid recovery. A person eating a poor diet would take much longer to recover. Vitamin and minerals play a major role in providing immunity against illness. Milk, egg, liver, fruits and vegetables are protective foods - **Regulation:** The regulatory function refers to the role of food in controlling body processes like: - Beating of the heart - Maintenance of the body temperature - Muscle contraction - Control of water balance - Clotting of blood - Removal of waste products from the body 2. **SCOICAL FUNCTIONS OF FOOD** Food has a significant social meaning. Sharing food with any other person implies social acceptance.It has been a part of our community, social, cultural and religious life. Special foods are distributed as a benediction or prasad in the religious functions in homes, temples and churches. Feasts are given at specific stages of life such as birth, naming ceremony, birthdays, marriages, etc. Most of the religious festivals also call for feasts and feeding of specific segments of the population. Certain menus are associated with most of these feasts in each region. Food has been used as an expression of love, friendship and social acceptance. Food is an integral part of festivity anywhere in the world. Festivals such as Diwali, Dussehra, Pongal, Onam, Lohri, Holi, Christmas and Id are celebrated by having special and prescribed menus. 3. **PSYCHOLOGICAL FUNCTIONS OF FOOD** NUTRIENTS ========= Our food is made up of chemical compound called nutrients. Nutrient perform an integral part in maintaining health and disease. Each type of food contain more than one type of nutrient, responsible for specific function in the body. Insufficiency of any nutrient can lead to major deficiency disorder. Food is composed of wide distribution of nutrients which have very specific metabolic effects on the human body. Nutrients are generally divided into 2 categories, Macronutrients and Micronutrients Macronutrients are required in relatively large amount in an individual's diet. These are proteins, fat and carbohydrate. These form the main bulk of food in the Indian diet. Vitamins and trace minerals are labelled as micronutrients because the body only requires them in very small amounts. They have preventive and therapeutic role in our diet and don't provide major energy NUTRIENT CLASSIFICATION ----------------------- FUNCTION OF NUTRIENTS --------------------- ### Macronutrients ### Proteins Proteins are composed of carbon, hydrogen, oxygen, nitrogen and sulphur, phosphorus, iron and other elements in varying amounts. It constitutes of 22 amino acid and 1 gm of protein yields 4 kcal of energy #### Functions of Proteins: - It is the building block of the body as it supports growth and development - Body tissue maintenance and repair - Synthesizes antibodies, enzymes and hormones. - Also acts as non -carbohydrate source to provide energy ### Fats Fats are composed of carbon, hydrogen and oxygen. Excess energy is converted and stored as fat. Dietary fat is concentrated source of energy. One gram of fat supplies 9 kcal of energy #### Functions of Fats: - Carriers of fat-soluble vitamins, e.g. vitamins A, D, E and K. - Linoleic acid, prevents scaly skin formation. In general, essential fatty acids are needed for growth and maintenance of the integrity of the skin. - The fat layer below the skin provides insulation to the body - Gives a cushioning effect to organs (heart, kidney, intestine etc.) - Enhances flavour and satiety ### Carbohydrates They are the main source of energy, providing 4 kcals per gram. Carbohydrate is also essential for the oxidation of fats and for the synthesis of certain non-essential amino acids. #### Functions of Carbohydrate: - Protein sparing action - Energy production for physical activity. Dietary Fibre: -------------- Helps in absorbing water from the large intestine and provide bulk to the diet to reduce the consequences of constipation by encouraging the bowel movements Water ----- 65% of our body is made up of water. It is essential for the utilisation of food material in the body and also for elimination of food waste. It is a regulator of body processes such as maintenance of body temperature. Micronutrients ============== Micronutrients are needed only in minuscule amounts, these substances enable the body to produce enzymes, hormones and other substances essential for proper growth and development There are two types of Micronutrients, these are Vitamins and minerals. I) Vitamins ----------- Vitamins and minerals are called micronutrients since these are required by the body in much smaller amounts. They do not yield energy like fats and carbohydrates. But they are vital for the survival of man as catalysts in various body processes. They protect the body against infection and disease. Some 13 vitamins are stated to be needed by the body. Since the body cannot manufacture vitamins in sufficient quantity, they must be supplied through the diet. A balanced diet meets the daily requirement of vitamins 2) Mineral ---------- Minerals are micronutrients which perform regulatory and protective functions. The human body contains as many as 19. Minerals are defined as those elements which largely remain as ash when plant or animal tissues are completely burnt. ### Vitamins and Minerals: Deficiency Disorders, Requirements, and Sources ### Fat-Soluble Vitamins: A, D, E, K 1. **Vitamin A** - **Function**: Essential for vision, immune function, and skin health. - **Deficiency Disorders**: Night blindness, ### 1. Fat-Soluble Vitamins (A, D, E, K) #### Vitamin A - **Functions**: - Promotes good vision, particularly in low light (important for night vision). - Supports the immune system and cell growth. - Helps maintain healthy skin and mucous membranes. - **Deficiency Disorders**: - Night blindness. - Xerophthalmia (severe dryness of the eye). - Increased susceptibility to infections. - **Daily Requirement**: - Adults: 700-900 mcg/day. - **Sources**: - Liver, dairy products, carrots, sweet potatoes, spinach, and mangoes. #### Vitamin D - **Functions**: - Regulates calcium and phosphorus absorption, crucial for healthy bones and teeth. - Plays a role in immune system function. - **Deficiency Disorders**: - Rickets (in children). - Osteomalacia (in adults). - Increased risk of osteoporosis. - **Daily Requirement**: - Adults: 600-800 IU/day. - **Sources**: - Sunlight, fortified dairy products, egg yolks, fatty fish like salmon and tuna. #### Vitamin E - **Functions**: - Acts as an antioxidant, protecting cells from damage. - Supports immune function and skin health. - **Deficiency Disorders**: - Rare but can lead to nerve and muscle damage, weakened immune function. - **Daily Requirement**: - Adults: 15 mg/day. - **Sources**: - Vegetable oils, nuts, seeds, spinach, and broccoli. #### Vitamin K - **Functions**: - Essential for blood clotting. - Supports bone health by regulating calcium in the body. - **Deficiency Disorders**: - Prolonged bleeding and easy bruising. - Increased risk of bone fractures. - **Daily Requirement**: - Adults: 90-120 mcg/day. - **Sources**: - Leafy green vegetables (kale, spinach), broccoli, Brussels sprouts, and fermented foods. ### 2. Water-Soluble Vitamins (B-Complex and C) #### B-Complex Vitamins - **Functions**: - Support metabolism by helping convert food into energy. - Promote nerve function, red blood cell formation, and cell metabolism. ##### B1 (Thiamine) - **Deficiency Disorders**: Beriberi, Wernicke-Korsakoff syndrome. - **Sources**: Whole grains, pork, legumes. ##### B2 (Riboflavin) - **Deficiency Disorders**: Ariboflavinosis (cracks at mouth corners, sore throat). - **Sources**: Dairy products, eggs, leafy greens. ##### B3 (Niacin) - **Deficiency Disorders**: Pellagra (diarrhea, dermatitis, dementia). - **Sources**: Meat, poultry, fish, peanuts. ##### B5 (Pantothenic Acid) - **Deficiency Disorders**: Rare but may cause fatigue and irritability. - **Sources**: Chicken, beef, eggs, whole grains. ##### B6 (Pyridoxine) - **Deficiency Disorders**: Anemia, skin disorders, depression. - **Sources**: Bananas, potatoes, poultry, fortified cereals. ##### B7 (Biotin) - **Deficiency Disorders**: Hair thinning, dermatitis. - **Sources**: Egg yolk, nuts, seeds. ##### B9 (Folate) - **Deficiency Disorders**: Megaloblastic anemia, birth defects (neural tube defects). - **Sources**: Leafy green vegetables, legumes, fortified grains. ##### B12 (Cobalamin) - **Deficiency Disorders**: Pernicious anemia, nerve damage. - **Sources**: Animal products (meat, dairy, eggs). #### Vitamin C (Ascorbic Acid) - **Functions**: - Antioxidant that promotes immune health. - Supports collagen formation for skin, cartilage, and wound healing. - **Deficiency Disorders**: - Scurvy (bleeding gums, weakness, joint pain). - **Daily Requirement**: - Adults: 75-90 mg/day. - **Sources**: - Citrus fruits, strawberries, bell peppers, broccoli. ### 3. Minerals #### Calcium - **Functions**: - Builds and maintains strong bones and teeth. - Supports muscle function, nerve transmission, and hormone secretion. - **Deficiency Disorders**: - Osteoporosis, rickets, muscle cramps. - **Daily Requirement**: - Adults: 1000-1200 mg/day. - **Sources**: - Dairy products, tofu, leafy greens, fortified plant-based milk. #### Iron - **Functions**: - Essential for hemoglobin formation and oxygen transport in the blood. - **Deficiency Disorders**: - Iron-deficiency anemia (fatigue, weakness, pale skin). - **Daily Requirement**: - Adults: 8-18 mg/day (higher in women of reproductive age). - **Sources**: - Red meat, poultry, lentils, spinach, fortified cereals. #### Iodine - **Functions**: - Critical for thyroid hormone production, regulating metabolism. - **Deficiency Disorders**: - Goiter, hypothyroidism, developmental issues in children. - **Daily Requirement**: - Adults: 150 mcg/day. - **Sources**: - Iodized salt, seafood, dairy products, seaweed. ### 4. Water and Fiber #### Water - **Functions**: - Maintains fluid balance, regulates body temperature, aids digestion. - Transports nutrients and removes waste. - **Deficiency Disorders**: - Dehydration (fatigue, confusion, dry skin, kidney issues). - **Daily Requirement**: - General recommendation: 8-10 glasses/day (around 2-2.5 liters). - **Sources**: - Drinking water, fruits like watermelon, soups, and vegetables like cucumber. #### Fibre - **Functions**: - Promotes digestive health by preventing constipation. - Lowers cholesterol levels and helps regulate blood sugar. - **Deficiency Disorders**: - Constipation, risk of heart disease, and digestive disorders. - **Daily Requirement**: - Adults: 25-30 grams/day. - **Sources**: - Whole grains, fruits, vegetables, legumes, nuts, and seeds. ### 5. Importance of Salt (Sodium) - **Functions**: - Maintains fluid balance, supports nerve function, and muscle contraction. - **Excessive Intake**: - Can lead to high blood pressure (hypertension), cardiovascular disease. - **Daily Requirement**: - Limit intake to less than 2,300 mg/day. - **Sources**: - Table salt, processed foods, canned soups, and snacks. ### Conclusion - **Vitamins, minerals, water, fiber, and salt** are essential nutrients required for maintaining good health. - A balanced diet with diverse sources of these nutrients helps prevent deficiencies and promotes overall well-being. **UNIT: WATER AND ELECTROLYTE BALANCE** Water is an essential nutrient that plays a key role in the human body. Every system in the body, cells and tissues that makes up vital organs requires water to work. Water makes up on average 60% of an adult's body weight, from 31 % in bones to 83% in lungs. The human body cannot store water. Every day water is constantly lost via breathing, sweating and through the release of urine and faeces. It is to assure that lost fluids replenish on time and our bodies are correctly hydrated is essential for good health and for the body to run. **DEFINITION OF WATER:** Water is not only a food itself. It is as seldom thought of nutrient which is vital for life. It is an essential element without which human life can't survive. It is chemically defined molecule constituting a core nutrient essential for health and survival. It is chemically represented as H~2~O. Water is the most consumed nutrient in terms of amounts throughout. It is unfortunate that many of us do not realize the important role water plays in major body functions. **FUNCTIONS OF WATER:** Humans must consume a certain amount of water to survive and this varies according to age, sex and level of physical activity. An adult male needs about 3 litres per day and adult female needs about 2.2 litres per day. A person needs does not have to compensate water need just from drinking liquids; solid foods that we eat has around 20% of water. The water drunk are absorbed by the intestines and circulated throughout the body in the form of body fluids such as blood. Water performs various important functions that help to keep us alive. They deliver oxygen and essential nutrients to the cells, takes away unwanted or waste materials and then eliminated from the body. When the body temperature rises, blood circulation to the skin increases which enables heat dissipation although perspiration helping to keep the body at a constant temperature. **Dietary fibre: Essential for a healthy diet** Dietary fibre --- found mainly in fruits, vegetables, whole grains and legumes --- is probably best known for its ability to prevent or relieve constipation. But foods containing fibre can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer. Fibre is commonly classified as soluble, which dissolves in water, or insoluble, which doesn\'t dissolve. - - ### Benefits of a high-fibre diet - **Normalizes bowel movements.** - **Lowers cholesterol levels.** - **helps control blood sugar levels.** - **Aids in achieving healthy weight.** ### Fiber: Daily recommendations for adults ----- ----------------------------- ---------------------------- Men 38 grams (Less than 50 yrs) 30 grams (more than 50 yrs ----- ----------------------------- ---------------------------- ------- ---------- ---------- Women 25 grams 21 grams ------- ---------- ----------