Concepts associated with nutritional health - unit 21

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Concepts associated with nutritional health

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Carbohydrates (sugars and starch)

Eating this in your daily diet provides an important source of energy, and is also good for healthy organ function; it also helps you to respire. Some forms of complex carbs may reduce cholesterol which is very beneficial for your health. Sugar carbohydrates (Monosaccharide’s) which are the simplest form of carbohydrates e.g. glucose, fructose and galactose. Starchy carbohydrates (polysaccharides) which are made up of many monosaccharide’s’ molecules joined together, e.g. starch, glycogen, cellulose and pectin.  Without a sufficient amount of carbohydrates in the diet, you can suffer from kwashiorkor and Marasmus disease which area deficiency disease, which can develop in extreme conditions. These occur when energy and protein are lacking in the diet over an extended amount of time. You can get your daily amount of Carbohydrates from foods such as Cereal, Bananas, chocolate, bread and pasta, as well as so many more.

Protein

Protein is needed for growth, development and repair. Adults need 8 indispensable amino acids, whereas children need 10.  Pregnant women need protein for lactation, and also for the growth of the baby. Protein is made up of different combinations of amino acids; these are the building blocks of protein. Amino acids are compounds containing carbon, hydrogen, oxygen, nitrogen and in some cases sulphur. Protein deficiency is rare, but there is a condition called PEM (protein energy malnutrition). This can be seen in infants with stunted growth or thin are and legs, and large distended abdomens. You can find protein in foods such as meats, fish, nuts, tofu, eggs, dairy and cereal.

Saturated fat

Saturated fats are an important component in our diet and should not be eliminated from the diet entirely. Saturated fats are used to build cell membranes and a large component of very important hormones. They are also the preferred fuel for your heart and a number of other tissues. If we fail to eat saturated fat our body is forced to make it. You get saturated fat from butter, meat, cake, biscuits, and lard.

Unsaturated fat

Unsaturated fats are generally liquid at room temperature. They are found in most vegetable products and oils. An exception is a group of tropical oils like coconut or palm kernel oil which is highly saturated. Using foods containing "polyunsaturated" and "monounsaturated" fats does not increase our risk of heart disease. However, like all fats, unsaturated fats give us 9 calories for every gram. So eating too much of these types of fat may also make us gain weight.
We can reduce the fat and unsaturated fats in our diets by using less fat, oil, and margarine. We can also eat more low-fat foods like vegetables, fruits, breads, rice, pasta and cereals.

Vitamin A

Vitamin A is good for functioning of the skin, and body linings such as the lungs. Vitamins are measured in 1mg. It is also a fat soluble vitamin. You can get vitamin A from eating foods like carrots, apricots, cheese, butter and mangoes. Most orange foods.

Vitamin D

Without vitamin D you can suffer from severe muscular pain, as it enhances immune function, and function of muscles. The main functions of vitamin D are that is it needed for calcium for bones, without it children can suffer from rickets, bow legs, soft bones, pain, and muscular weakness. You can get Vitamin D from eating oily fish, eggs, margarine and fortified cereals. Too much Vitamin D can cause excess calcium in the blood.

Vitamin B

Vitamin B is water soluble, and is needed for an energy release from food. It helps keep your nerves and red blood cells healthy. It is also responsible for smooth functioning of several critical body processes.  A deficiency in Vitamin B can cause fatigue. You can get Vitamin B from eating foods like bread, cereal, milk, meat and potatoes.

Vitamin C

Vitamin C is a well-known component of your immune system, it is also necessary for collagen, the main structural protein found in connective tissue. A healthy dose of vitamin C will protect your body from infection and maintain healthy bones and teeth, as well as quicken the body's ability to repair wounds. You can find vitamin C in foods such as citrus fruit, green vegetables, potatoes, and peppers.

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Calcium

Calcium is crucial for strong bones and teeth, and it is especially important for children and young adults to have the mineral. Calcium has also been effective in women’s weight loss. Also an adequate intake of calcium can prevent many cancers such as colorectal, ovarian and breast cancers. You can get calcium from foods such as milk, cheese, yogurt, broccoli, soya beans and bread.

Iron

Iron is a trace mineral that is essential for good health. It forms part of haemoglobin, the pigment that gives blood its dark red colour. Iron helps transport oxygen to the cells. It is ...

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