Balanced Diet, Nutrients, and Health Impact
B
A
L
A
N
C
E
D
D
I
E
T
A
N
D
N
U
T
R
I
E
N
T
S
W
H
A
T
I
S
B
A
L
A
N
C
E
D
D
I
E
T
?
?
?
A
balanced
diet
means
getting
the
right
types
and
amounts
of
foods
and
drinks
to
supply
nutrition
and
energy
for
maintaining
body
cells,
tissues,
and
organs,
and
for
supporting
normal
growth
and
development.
F
O
O
D
P
Y
R
A
M
I
D
NUTRIENTS
2
types
of
nutirents-
1.
Major-
protein,carbohydrate,fats
2.
Micro-
minerals-
calcium,magnesium,phosphorus,zinc,selenium
Vitamins-
a,d,e,k,c,b
group
Water
P
R
O
T
E
I
N
S
1.
Helps
in
tissue
and
muscle
building
2.
Boost
up
immunity
3.
Helps
to
maintain
fluid
balance
4.
Healing
Deficiency-
muscle
wasting,
weight
gain,
poor
immunity
and
low
hb.
Sources-
milk
and
milk
products,
soya
bean,beans,dals,egg,chicken,fish.
C
A
R
B
O
H
Y
D
R
A
T
E
S
1.
Energy
giving
compound
necessary
for
daily
activity
2.
Necessary
for
proper
working
of
brain,heart,nervous
tissue.
2
types
of
carbohydrate
A.
Simple-
refined
flour,
glucose
B
complex-
fibers
Role
of
fiber:
helps
in
weight
reduction,
proper
bowel
movement
and
healthy
intestine
Sources:
wheat,oats,brans,vegetables,whole
cereals
and
pulses,
fruits.
W
H
A
T
H
A
P
P
E
N
S
I
F
I
T
I
S
I
N
E
X
C
E
S
S
O
R
L
O
W
?
?
Excess-
weight
gain,diabetes
mellitus,
insulin
resistance,
CAD
Deficiency-
constipation,low
mental
performance,ketoacidosis.
F
A
T
S
The
main
function
is
to
give
energy
Important
for
transport
of
vitamins
a,d,e,k
Covers
organs
acts
as
insulators to
our
vital
organs
like
heart,kidney,liver.
Types
of
fats:
saturated
and
unsaturated.
Saturated-
solid
at
room
temperature
ghee,butter,coconut
oil..
Unsaturated-
liquid
at
room
temperature,
omega
3
fatty
acid
omega
6
fatty
acid…
good
for
our
health
Sources:
olive
oil,rice
bran
oil,
soyabean oil,groundnut
oil,mustard
oil
Good
source
of
omega
3
fatty
acid-
almonds,fish,walnuts.
Deficency-
vitamin
deficiency,dry
skin,nervous
disorders
Excess-
weight
gain,elevated
blood
lipid
levels,CAD
R
D
A
F
O
R
M
A
J
O
R
N
U
R
T
R
I
E
N
T
S
Carbohyrates-
65%
of
total
diet
Proteins-
0.8gm
/kg
of
body
weight
Fats
–
0.5-1 gm /kg
W
H
A
T
I
F
O
U
R
D
A
I
L
Y
D
I
E
T
L
A
C
K
A
L
L
T
H
E
S
E
N
U
T
R
I
E
N
T
S
?
?
?
It
leads
to
a
condition
called
Protein
energy
malnutrition
simply
called
as
malnutrition.
Cases
of
cancers
has
increased
two
fold.
Reason???
Lack
of
fiber
in
diet
So
what's
the
remedy????
Inclusion
of
Protein
supplements
in
our
diet.
Inclusion
of
high
fiber
supplements
and
food
in
diet.
Macro
Minerals
Potassium
Calcium
Phosphorous
Iodine
Sodium
Trace
Minerals:
Copper
Iron
Fluorine
/Fluoride
Zinc
V
I
T
A
M
I
N
S
Are
complex
organic
substances
⚫
Normal
growth,
maintenance,
Your
body
cannot
produce
all
vitamins
you
can
get
those
by
eating
a
nutritious
diet.
Fat-
soluble
vitamins:
carried
in
fatty
parts
of
foods
and
dissolve
in
fats
(body
stores
them
in
fat.
)
Water-
soluble
vitamins:
dissolve
in
water
(body
does
not
store
them)
F
A
T
S
O
L
U
B
L
E
V
I
T
A
M
I
N
S
This
group
of
vitamins
need
fat
for
their
absorption.
Deficiency
of
vit
D
lead
to
bone
disorders
Deficiency
of
vit
A
leads
to
night
blindness,poor
eyesight,skin
problems
Deficency
of
vit
E
leads
to
skin
disease
and
problems
Vit
K
deficiency
leads
to
poor
blood
clotting..
ADEK
H
e
st
eals
Ri
kshaw at
Night
dark
s
ky
K - Haemorrhage
E - sterility
D - Rickets
A - Night Blindness
C - Scarvy
V
ITAMIN
A
F
u
n
c
t
i
o
n
:
P
r
o
m
o
t
e
g
o
o
d
v
i
s
i
o
n
,
n
o
r
m
a
l
g
r
o
w
t
h
,
a
n
d
h
e
a
l
t
h
y
n
e
r
v
e
f
u
n
c
t
i
o
n
S
o
u
r
c
e
s
:
L
i
v
e
r
,
y
e
l
l
o
w
&
o
r
a
n
g
e
f
r
u
i
t
s
a
n
d
v
e
g
e
t
a
b
l
e
s
,
p
e
a
r
s
,
a
n
d
b
r
o
c
c
o
l
i
P
r
e
v
e
n
t
s
:
s
k
i
n
p
r
o
b
l
e
m
s
a
n
d
u
n
h
e
a
l
t
h
y
h
a
i
r
,
p
o
o
r
v
i
s
i
o
n
a
n
d
n
i
g
h
t
b
l
i
n
d
n
e
s
s
T
O
X
I
C
I
T
Y
c
a
n
c
a
u
s
e
l
i
v
e
r
d
a
m
a
g
e
a
n
d
s
e
v
e
r
e
b
i
r
t
h
d
e
f
e
c
t
s
.
Carotene
in
carrots
converts
to
Vitamin
A
nyctalopia
:
I
nability
to
see
clearly
in
dim
light;
due
to
a
deficiency
of
vitamin
A
or
to
a
retinal
disorder.
N
I
G
H
T
B
L
I
N
D
N
E
S
S
V
ITAMIN
D
F
u
n
c
t
i
o
n
:
F
o
r
m
a
t
i
o
n
o
f
s
t
r
o
n
g
B
o
n
e
s
&
T
e
e
t
h
S
o
u
r
c
e
s
:
D
a
i
r
y
P
r
o
d
u
c
t
s
,
s
e
a
f
o
o
d
,
e
g
g
s
,
m
u
s
h
r
o
o
m
s
,
c
e
r
e
a
l
,
s
u
n
s
h
i
n
e
P
r
e
v
e
n
t
s
:
M
a
l
a
b
s
o
r
p
t
i
o
n
o
f
c
a
l
c
i
u
m
;
R
i
c
k
e
t
s
/
O
s
t
e
o
p
o
r
o
s
i
s
T
O
X
I
C
I
T
Y
=
c
a
l
c
i
u
m
b
u
i
l
d
u
p
/
b
o
n
e
s
p
u
r
s
R
I
C
K
E
T
S
A
deficiency
disease
resulting
from
a
lack
of
Vitamin
D
or
from
insufficient
exposure
to
sunlight.
Characterized
by
softening
of
developing
bone,
bow
legs,
malnutrition,
and
enlargement
of
the
liver and
spleen.
V
ITAMIN
E
(
ALPHA
TOCOPHEROL
)
F
u
n
c
t
i
o
n
:
A
n
t
i
o
x
i
d
a
n
t
;
s
l
o
w
s
d
o
w
n
a
g
i
n
g
,
p
r
o
m
o
t
e
s
h
e
a
l
t
h
y
s
k
i
n
&
h
a
i
r
S
o
u
r
c
e
s
:
N
u
t
s
,
s
e
e
d
s
,
g
r
e
e
n
l
e
a
f
y
vegetables,
avacados,
grains
(germ)
P
r
e
v
e
n
t
s
:
C
e
l
l
u
l
a
r
d
e
g
e
n
e
r
a
t
i
o
n
–
T
O
X
I
C
I
T
Y
c
a
n
c
a
u
s
e
b
l
u
r
r
e
d
v
i
s
i
o
n
,
n
a
u
s
e
a
,
d
i
a
r
h
e
a
,
d
i
z
z
i
n
e
s
s
,
f
a
t
i
g
u
e
V
ITAMIN
K
F
u
n
c
t
i
o
n
:
A
s
s
i
s
t
s
w
i
t
h
b
l
o
o
d
c
l
o
t
t
i
n
g
;
e
s
s
e
n
t
i
a
l
f
o
r
b
o
n
e
h
e
a
l
i
n
g
a
n
d
b
o
d
y
r
e
p
a
i
r
.
S
o
u
r
c
e
:
D
a
r
k
g
r
e
e
n
,
l
e
a
f
y
v
e
g
e
t
a
b
l
e
s
,
c
a
b
b
a
g
e
,
l
i
v
e
r
,
c
a
u
l
i
f
l
o
w
e
r
.
P
r
e
v
e
n
t
s
:
H
e
m
o
r
r
h
a
g
i
n
g
N
o
k
n
o
w
n
T
O
X
I
C
I
T
Y
V
ITAMIN
C
(
ASCORBIC
ACID
)
F
u
n
c
t
i
o
n
:
A
i
d
s
i
n
w
o
u
n
d
h
e
a
l
i
n
g
,
h
e
l
p
s
p
r
o
m
o
t
e
h
e
a
l
t
h
y
i
m
m
u
n
e
s
y
s
t
e
m
,
f
o
r
m
s
c
o
l
l
a
g
e
n
.
S
o
u
r
c
e
s
:
C
i
t
r
u
s
F
r
u
i
t
s
,
C
a
n
t
a
l
o
u
p
e
,
s
t
r
a
w
b
e
r
r
i
e
s
,
p
i
n
e
a
p
p
l
e
,
b
r
o
c
c
o
l
i
P
r
e
v
e
n
t
s
:
S
c
u
r
v
y
T
O
X
I
C
I
T
Y
=
a
c
i
d
s
o
r
e
s
i
n
s
o
f
t
t
i
s
s
u
e
s
o
f
m
o
u
t
h
W
A
T
E
R
S
O
L
U
B
L
E
Vit
c
defiency
leads
to
scurvy,poor
wound
healing,anemia,heart
problems
S
C
U
R
V
Y
A
lack
of
(DEFICIENCY)
of
Vitamin
C
characterized
by
weakness,
anemia,
bruising,
inflamed
pores,
bleeding
gums
and
loose
teeth.
B
V
ITAMINS
….
“
Vitamin
Complex
”
a
GROUP
of
vitamins…..
B1
=
Thiamine
B2
=
Riboflavin
B3
=
Niacin
B6
=
Pyridoxine
B9
=
Folacin
/
Folic
Acid
B12
=
Cobalamin
V
ITAMIN
B1
=T
HIAMINE
F
u
n
c
t
i
o
n
:
H
e
a
l
t
h
y
n
e
r
v
e
f
u
n
c
t
i
o
n
a
n
d
m
u
s
c
l
e
t
i
s
s
u
e
,
d
i
g
e
s
t
i
v
e
s
y
s
t
e
m
,
e
n
e
r
g
y
m
e
t
a
b
o
l
i
s
m
.
S
o
u
r
c
e
s
:
M
i
l
k
,
g
r
a
i
n
s
,
p
o
u
l
t
r
y
,
f
i
s
h
,
d
r
i
e
d
b
e
a
n
s
P
r
e
v
e
n
t
s
:
B
e
r
i
b
e
r
i
N
o
k
n
o
w
n
T
O
X
I
C
I
T
Y
B
E
R
I
B
E
R
I
Caused
by
a
deficiency
of
thiamine
(vitamin
B1)
that
affects
many
systems
of
the
body,
including
the
skin,
muscles,
heart,
nerves,
and
digestive
system.
.
Common
in
parts
of
Asia,
where
white
rice
is
the
main
food.
In
the
U.S.,
beriberi
is
primarily
seen
in
people
with
chronic
alcoholism.
V
ITAMIN
B2
=R
IBOFLAVIN
F
u
n
c
t
i
o
n
:
G
r
o
w
t
h
,
n
e
r
v
e
f
u
n
c
t
i
o
n
,
d
i
g
e
s
t
i
o
n
,
w
o
r
k
s
w
i
t
h
p
r
o
t
e
i
n
f
o
r
m
a
i
n
t
e
n
a
n
c
e
,
e
n
e
r
g
y
m
e
t
a
b
o
l
i
s
m
.
S
o
u
r
c
e
s
:
M
i
l
k
,
g
r
a
i
n
s
,
g
r
e
e
n
v
e
g
e
t
a
b
l
e
s
,
m
e
a
t
,
f
i
s
h
P
r
e
v
e
n
t
s
P
r
e
m
a
t
u
r
e
a
g
i
n
g
;
C
h
e
i
l
o
s
i
s
N
o
k
n
o
w
n
T
O
X
I
C
I
T
Y
C
HEILOSIS
A
disorder
of
the
lips
marked
by
scaling
and
fissures
at
the
corners
of
the
mouth;
caused
by
a
lack
of
(DEFICIENCY)
of
riboflavin
V
ITAMIN
B3
=
N
IACIN
F
u
n
c
t
i
o
n
:
P
r
o
m
o
t
e
s
h
e
a
l
t
h
y
s
k
i
n
a
n
d
t
i
s
s
u
e
s
,
d
i
g
e
s
t
i
o
n
,
a
n
d
n
e
r
v
o
u
s
s
y
s
t
e
m
.
S
o
u
r
c
e
s
:
M
i
l
k
,
g
r
a
i
n
s
,
p
o
u
l
t
r
y
,
f
i
s
h
.
P
r
e
v
e
n
t
s
:
P
e
l
l
a
g
r
a
N
o
k
n
o
w
n
T
O
X
I
C
I
T
Y
P
ELLAG
A
n
i
n
a
b
i
l
i
t
y
t
o
a
b
s
o
r
b
N
i
a
c
i
n
(
B
3
)
o
r
t
h
e
a
m
i
n
o
a
c
i
d
m
a
y
c
a
u
s
e
s
c
a
l
y
s
o
r
e
s
,
c
e
l
l
u
l
a
r
d
e
g
e
n
e
r
a
t
i
o
n
,
m
u
c
o
u
s
P
H
i
m
b
a
l
a
n
c
e
,
a
n
d
m
e
n
t
a
l
b
a
r
r
i
e
r
s
.
V
ITAMIN
B6
=
P
YRIDOXINE
F
u
n
c
t
i
o
n
:
H
e
a
l
t
h
y
b
r
a
i
n
f
u
n
c
t
i
o
n
,
f
o
r
m
a
t
i
o
n
o
f
r
e
d
b
l
o
o
d
c
e
l
l
s
,
i
m
m
u
n
e
s
y
s
t
e
m
s
u
p
p
o
r
t
.
S
o
u
r
c
e
s
:
B
e
a
n
s
,
l
e
g
u
m
e
s
,
n
u
t
s
/
s
e
e
d
s
,
e
g
g
s
,
m
e
a
t
/
f
i
s
h
.
P
r
e
v
e
n
t
s
:
H
e
l
p
s
f
i
g
h
t
i
n
f
e
c
t
i
o
n
.
N
o
k
n
o
w
n
T
O
X
I
C
I
T
Y
.
V
ITAMIN
B9=F
OLACIN
(F
OLIC
A
CID
/
F
OLATE
)
F
u
n
c
t
i
o
n
s
:
A
g
e
r
e
l
a
t
e
d
m
e
m
o
r
y
,
v
i
s
i
o
n
a
n
d
h
e
a
r
i
n
g
l
o
s
s
;
p
r
o
m
o
t
e
s
h
e
a
l
t
h
y
r
e
d
b
l
o
o
d
c
e
l
l
s
,
m
a
i
n
t
a
i
n
s
b
o
d
y
e
n
z
y
m
e
s
.
S
o
u
r
c
e
s
:
b
e
a
n
s
/
l
e
g
u
m
e
s
c
i
t
r
u
s
f
r
u
i
t
,
d
a
r
k
g
r
e
e
n
v
e
g
e
t
a
b
l
e
s
,
g
r
a
i
n
s
,
m
e
a
t
s
,
p
o
u
l
t
r
y
/
e
g
g
s
,
l
i
v
e
r
.
P
r
e
v
e
n
t
s
:
N
e
u
r
a
l
T
u
b
e
b
i
r
t
h
D
e
f
e
c
t
s
,
a
n
e
m
i
a
a
n
d
V
i
t
i
l
i
g
o
.
V
I
T
I
L
I
G
O
…
Skin
condition
in
which
there
is
a
loss
of
brown color
(pigment)
from
areas
of
skin,
resulting
in
irregular
white
patches.
Caused
by
lack
(DEFICIENCY)
of
Vitamin
B
or
Folic
Acid
and
other
vitamins
such
a
B12,
C
and
copper
&
zinc.
V
ITAMIN
B12
=
C
OBALAMIN
F
u
n
c
t
i
o
n
:
H
e
a
l
t
h
y
r
e
d
b
l
o
o
d
c
e
l
l
&
m
a
r
r
o
w
,
n
e
r
v
o
u
s
s
y
s
t
e
m
f
u
n
c
t
i
o
n
,
s
t
r
o
n
g
i
m
m
u
n
e
s
y
s
t
e
m
.
I
m
p
r
o
v
e
s
m
e
n
t
a
l
e
n
e
r
g
y
,
m
e
m
o
r
y
,
p
r
o
t
e
c
t
s
a
g
a
i
n
s
t
a
l
l
e
r
g
i
e
s
a
n
d
t
o
x
i
n
s
(
c
y
a
n
i
d
e
i
n
c
i
g
a
r
e
t
t
e
s
)
S
o
u
r
c
e
s
:
M
i
l
k
,
e
g
g
s
,
l
i
v
e
r
,
d
a
i
r
y
p
r
o
d
u
c
t
s
,
f
i
s
h
,
a
n
d
s
h
e
l
l
f
i
s
h
P
r
e
v
e
n
t
s
:
P
e
r
n
i
c
i
o
u
s
A
n
e
m
i
a
,
i
n
t
e
s
t
i
n
a
l
m
a
l
a
b
s
o
r
p
t
i
o
n
T
O
X
I
C
I
T
Y
=
s
l
i
g
h
t
s
t
o
m
a
c
h
u
p
s
e
t
A
NEMIA
Chronic
disease
cause
by
lack
of
(DEFICIENCY)
of
Vitamin
B12
typified
by
abnormally
large
red
blood
cells.
Disturbs
the
nervous
system
causing
depression
and
drowsiness.
D
E
F
I
C
I
E
N
C
Y
A
N
D
S
U
P
P
L
E
M
E
N
T
S
The
normal
rda
for
mineral
and
vitamins
are
Calcium-
1-2g/d
Iron-
28-
30mg.d
Vit
A-
2400-
3000
Vit
E-
10-
15
mg.d
Vit
D-400-
500
Vit
K-
50-
80ug/d
Vit
C-
40mg/d
B12-
3-
2mcg/d
Sodium-
2-3g/d
W
HAT
IF
ALL
THESE
NUTRIENT
ARE
LACKING
IN
OUR
DIET
???
Although
all
the
mentioned
vitamins
are
present
in
our
daily
diet
but
some
how
or
the
other
their
absorption
is
not
proper.
Reason??????
Lack
of
vit
c
might
leads
to
poor
absorption
of
iron.
Lack
of
vit
d
leads
to
calcium
deficiecy.
So
me
one
cannot
depend
completely
upon
the
food
to
meet
RDA
Here
supplement
play
important
role.
It
provides
all
the
necessary
amount
of
nutrients
to
our
body.
D
IETARY
S
UPPLEMENTS
-
B
ENEFITS
Enhance
immune
system
Antioxidants
Reduce
risk
of
CAD,
stroke
Decrease
risk
of
Cancers
Decrease
risk
of
Cataracts,Arthrits,Macular
degeneration,Alzeimers
Improvements
other
chronic
diseases
W
A
T
E
R
Water
is
your
body's
most
important
nutrient,
is
involved
in
every
bodily
function,
and
makes
up
70-
75%
of
your
total
body
weight.
Water
helps
you
to
maintain
body
temperature,
metabolize
body
fat,
aids
in
digestion,
lubricates
and
cushions
organs,
transports
nutrients,
flushes
toxins
from
your
body.
Daily
minimum
10-
12
glasses
of
water
should
be
taken..
P
H
Y
S
I
C
A
L
E
X
E
R
C
I
S
E
Daily
30-
45
mins
of
physical
exercise
should
be
done
or
3-
4
hrs
per
week..
Physical
exercise
can
be
of
any
type-
walking,jogging,swimming,aerobics,yoga,cycling.
T
IPS
FOR
HEALTHY
DIET
A
well
balanced
diet
including
food
from
all
nutrients
in
correct
form
Engage
in
regular
physical
exercise
atleast
30
mins
Positive
attitude
Keep
smiling
always.
A balanced diet provides essential nutrients for the body's cellular functions and supports growth. Nutrients like proteins, carbohydrates, fats, vitamins, and minerals play vital roles in maintaining health. Imbalance in these nutrients can lead to various health issues such as weight gain, diabetes, and deficiencies. It's important to consume the right amounts of each nutrient for optimal health.
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Presentation Transcript
BALANCED DIET AND NUTRIENTS
WHATISBALANCEDDIET??? A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.
NUTRIENTS 2 types of nutirents- 1. Major- protein,carbohydrate,fats 2. Micro- minerals- calcium,magnesium,phosphorus,zinc,selenium Vitamins- a,d,e,k,c,b group Water
PROTEINS 1. Helps in tissue and muscle building 2. Boost up immunity 3. Helps to maintain fluid balance 4. Healing Deficiency- muscle wasting, weight gain, poor immunity and low hb. Sources- milk and milk products, soya bean,beans,dals,egg,chicken,fish.
CARBOHYDRATES 1. Energy giving compound necessary for daily activity 2. Necessary for proper working of brain,heart,nervous tissue. 2 types of carbohydrate A. Simple- refined flour, glucose B complex- fibers Role of fiber: helps in weight reduction, proper bowel movement and healthy intestine Sources: wheat,oats,brans,vegetables,whole cereals and pulses, fruits.
WHATHAPPENSIFITISINEXCESS ORLOW?? Excess- weight gain,diabetes mellitus, insulin resistance, CAD Deficiency- constipation,low mental performance,ketoacidosis.
FATS The main function is to give energy Important for transport of vitamins a,d,e,k Covers organs acts as insulators to our vital organs like heart,kidney,liver. Types of fats: saturated and unsaturated. Saturated- solid at room temperature ghee,butter,coconut oil.. Unsaturated-liquid at room temperature, omega 3 fatty acid omega 6 fatty acid good for our health Sources: olive oil,rice bran oil, soyabean oil,groundnut oil,mustard oil Good source of omega 3 fatty acid- almonds,fish,walnuts. Deficency- vitamin deficiency,dry skin,nervous disorders Excess- weight gain,elevated blood lipid levels,CAD
RDAFORMAJORNURTRIENTS Carbohyrates- 65% of total diet Proteins- 0.8gm/kg of body weight Fats 0.5-1 gm /kg
WHATIFOURDAILYDIETLACKALLTHESE NUTRIENTS??? It leads to a condition called Protein energy malnutrition simply called as malnutrition. Cases of cancers has increased two fold. Reason??? Lack of fiber in diet So what's the remedy???? Inclusion of Protein supplements in our diet. Inclusion of high fiber supplements and food in diet.
Macro Minerals Trace Minerals: Potassium Calcium Phosphorous Iodine Sodium Copper Iron Fluorine /Fluoride Zinc
VITAMINS Are complex organic substances Normal growth, maintenance, Your body cannot produce all vitamins you can get those by eating a nutritious diet. Fat-soluble vitamins: carried in fatty parts of foods and dissolve in fats (body stores them in fat.) Water-soluble vitamins: dissolve in water (body does not store them)
FATSOLUBLE VITAMINS This group of vitamins need fat for their absorption. Deficiency of vit D lead to bone disorders Deficiency of vit A leads to night blindness,poor eyesight,skin problems Deficency of vit E leads to skin disease and problems Vit K deficiency leads to poor blood clotting..
ADEK He steals Rikshaw at Night dark sky K - Haemorrhage E - sterility D - Rickets A - Night Blindness C - Scarvy
VITAMIN A Function: Promote good vision, normal growth, and healthy nerve function Sources: Liver, yellow & orange fruits and vegetables, pears, and broccoli Prevents: skin problems and unhealthy hair, poor vision and night blindness TOXICITY can cause liver damage and severe birth defects. Carotene in carrots converts to Vitamin A
NIGHT BLINDNESS nyctalopia: Inability to see clearly in dim light; due to a deficiency of vitamin A or to a retinal disorder.
VITAMIN D Function: Formation of strong Bones & Teeth Sources: Dairy Products, seafood, eggs, mushrooms, cereal, sunshine Prevents: Malabsorption of calcium; Rickets / Osteoporosis TOXICITY = calcium build up / bone spurs
RICKETS A deficiency disease resulting from a lack of Vitamin D or from insufficient exposure to sunlight. Characterized by softening of developing bone, bow legs, malnutrition, and enlargement of the liver and spleen.
VITAMIN E (ALPHA TOCOPHEROL) Function: Antioxidant; slows down aging, promotes healthy skin & hair Sources: Nuts, seeds, green leafy vegetables, avacados, grains (germ) Prevents: Cellular degeneration TOXICITY can cause blurred vision, nausea, diarhea, dizziness, fatigue
VITAMIN K Function: Assists with blood clotting; essential for bone healing and body repair. Source: Dark green, leafy vegetables, cabbage, liver, cauliflower. Prevents: Hemorrhaging No known TOXICITY
VITAMIN C (ASCORBIC ACID) Function: Aids in wound healing, helps promote healthy immune system, forms collagen. Sources: Citrus Fruits, Cantaloupe, strawberries, pineapple, broccoli Prevents: Scurvy TOXICITY = acid sores in soft tissues of mouth
WATERSOLUBLE Vit c defiency leads to scurvy,poor wound healing,anemia,heart problems
SCURVY A lack of (DEFICIENCY) of Vitamin C characterized by weakness, anemia, bruising, inflamed pores, bleeding gums and loose teeth.
B VITAMINS. Vitamin Complex a GROUP of vitamins .. B1 = Thiamine B2 = Riboflavin B3 = Niacin B6 = Pyridoxine B9 = Folacin / Folic Acid B12 = Cobalamin
VITAMIN B1 =THIAMINE Function: Healthy nerve function and muscle tissue, digestive system, energy metabolism. Sources: Milk, grains, poultry, fish, dried beans Prevents: Beriberi No known TOXICITY
BERIBERI Caused by a deficiency of thiamine (vitamin B1) that affects many systems of the body, including the skin, muscles, heart, nerves, and digestive system. . Common in parts of Asia, where white rice is the main food. In the U.S., beriberi is primarily seen in people with chronic alcoholism.
VITAMIN B2 =RIBOFLAVIN Function: Growth, nerve function, digestion, works with protein for maintenance, energy metabolism. Sources: Milk, grains, green vegetables, meat, fish Prevents Premature aging; Cheilosis No known TOXICITY
CHEILOSIS A disorder of the lips marked by scaling and fissures at the corners of the mouth; caused by a lack of (DEFICIENCY) of riboflavin
VITAMIN B3 = NIACIN Function: Promotes healthy skin and tissues, digestion, and nervous system. Sources: Milk, grains, poultry, fish. Prevents: Pellagra No known TOXICITY
PELLAG An inability to absorb Niacin (B3) or the amino acid may cause scaly sores, cellular degeneration, mucous PH imbalance, and mental barriers.
VITAMIN B6 = PYRIDOXINE Function: Healthy brain function, formation of red blood cells, immune system support. Sources: Beans, legumes, nuts/seeds, eggs ,meat/fish. Prevents: Helps fight infection. No known TOXICITY.
VITAMIN B9=FOLACIN (FOLIC ACID / FOLATE) Functions: Age related memory, vision and hearing loss; promotes healthy red blood cells, maintains body enzymes. Sources: beans/ legumes citrus fruit, dark green vegetables, grains, meats, poultry/eggs, liver. Prevents: Neural Tube birth Defects, anemia and Vitiligo.
VITILIGO Skin condition in which there is a loss of brown color (pigment) from areas of skin, resulting in irregular white patches. Caused by lack (DEFICIENCY) of Vitamin B or Folic Acid and other vitamins such a B12, C and copper & zinc.
VITAMIN B12 = COBALAMIN Function: Healthy red blood cell & marrow, nervous system function, strong immune system. Improves mental energy, memory, protects against allergies and toxins (cyanide in cigarettes) Sources: Milk, eggs, liver, dairy products, fish, and shellfish Prevents: Pernicious Anemia, intestinal malabsorption TOXICITY = slight stomach upset
ANEMIA Chronic disease cause by lack of (DEFICIENCY) of Vitamin B12 typified by abnormally large red blood cells. Disturbs the nervous system causing depression and drowsiness.
DEFICIENCYAND SUPPLEMENTS The normal rda for mineral and vitamins are Calcium-1-2g/d Iron-28-30mg.d Vit A-2400-3000 Vit E-10-15 mg.d Vit D-400- 500 Vit K-50-80ug/d Vit C-40mg/d B12-3-2mcg/d Sodium-2-3g/d
WHATIFALLTHESENUTRIENTARELACKING INOURDIET??? Although all the mentioned vitamins are present in our daily diet but some how or the other their absorption is not proper. Reason?????? Lack of vit c might leads to poor absorption of iron. Lack of vit d leads to calcium deficiecy. Some one cannot depend completely upon the food to meet RDA Here supplement play important role. It provides all the necessary amount of nutrients to our body.
DIETARY SUPPLEMENTS -BENEFITS Enhance immune system Antioxidants Reduce risk of CAD, stroke Decrease risk of Cancers Decrease risk of Cataracts,Arthrits,Macular degeneration,Alzeimers Improvements other chronic diseases
WATER Water is your body's most important nutrient, is involved in every bodily function, and makes up 70- 75% of your total body weight. Water helps you to maintain body temperature, metabolize body fat, aids in digestion, lubricates and cushions organs, transports nutrients, flushes toxins from your body. Daily minimum 10-12 glasses of water should be taken..
PHYSICALEXERCISE Daily 30-45 mins of physical exercise should be done or 3-4 hrs per week.. Physical exercise can be of any type- walking,jogging,swimming,aerobics,yoga,cycling.
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