3.1 Food and Health

Key Concepts: Components of a Balanced Diet

  • Provides all essential nutrients in right amounts for health, growth, and proper body functioning.
  • Six key nutrient groups:
    1. Carbohydrates: Primary energy source (50-60% daily energy).
    2. Proteins: Growth, repair, immune function, hormones, enzymes (10-15% daily energy).
    3. Fats (Lipids): Cell membranes, hormones, fat-soluble vitamins, energy reserve (20-30% daily energy).
    4. Vitamins: Regulate biochemical reactions (immunity, energy, bone health).
    5. Minerals: Inorganic substances (bone health, nerve transmission, enzyme activity).
    6. Water: Crucial for life (digestion, metabolism, transport, temperature regulation).
  • Fiber: Essential for digestive health.

Deficiency Diseases

  • Caused by lack of specific nutrients over time.
  • Iron Deficiency Anemia: Fatigue, pale skin, shortness of breath.
  • Vitamin A Deficiency: Night blindness, xerophthalmia, impaired immune function.
  • Vitamin D Deficiency: Rickets (children), Osteomalacia (adults) - weak bones.
  • Vitamin B1 (Thiamine) Deficiency (Beriberi): Weak muscles, weight loss, cardiac issues.
  • Vitamin B3 (Niacin) Deficiency (Pellagra): Dermatitis, diarrhea, dementia.
  • Vitamin C Deficiency (Scurvy): Bleeding gums, fatigue, poor wound healing.
  • Iodine Deficiency: Goiter, intellectual impairment.
  • Protein Deficiency: Kwashiorkor, Marasmus (growth retardation, muscle wasting).

Lifestyle Diseases

  • Linked to lifestyle choices and habits, developing over time.
  • Cardiovascular Diseases (CVDs): Heart attack, stroke, high blood pressure.
  • Type 2 Diabetes: Insulin resistance.
  • Obesity: Excessive body fat accumulation.
  • Hypertension: Persistently elevated blood pressure.
  • Chronic Respiratory Diseases: Asthma, COPD.
  • Certain Cancers: Linked to diet, activity, tobacco, alcohol.
  • Liver Diseases: Fatty Liver, Cirrhosis.
  • Osteoporosis: Weakening of bones.
  • Mental Health Disorders: Depression, anxiety.

Harmful Effects of Junk Food

  • High in fat, sugar, salt; lacks essential nutrients.
  • Obesity and Weight Gain: Major risk factor for chronic diseases.
  • Increased Risk of Chronic Diseases: Type 2 Diabetes, CVDs, kidney/liver damage, certain cancers.
  • Nutritional Deficiencies: Low in essential nutrients.
  • Dental Problems: Tooth decay.
  • Digestive Ailments: Constipation.
  • Impact on Brain Function: Poor concentration, fatigue.
  • Mood and Energy Swings.

Benefits of Sprouted Foods

  • Increased Nutrient Content: Higher protein, vitamins (B, C, E), minerals.
  • Improved Digestibility: Enzymes break down complex molecules, reduces anti-nutrients.
  • Enhanced Fiber Content: Promotes healthy digestion.
  • Blood Sugar Regulation: Lower carbs, enzymes help control insulin.
  • Heart Health: May lower cholesterol.
  • Weight Management.

Benefits of Fermented Foods

  • Improved Gut Health: Rich in probiotics, balances gut microbiome.
  • Enhanced Nutrient Availability: Microorganisms synthesize vitamins, make nutrients bioavailable.
  • Boosted Immune System: Healthy gut impacts immunity.
  • Anti-inflammatory and Antioxidant Properties.
  • Heart Health: May lower blood pressure and cholesterol.
  • Brain Health: Gut-brain connection, may improve mood/cognition.
  • Oral Health: Contributes to better oral health.

Food Adulteration

  • Definition: Deliberate contamination or substitution of food with inferior/harmful substances.
  • Types: Intentional (adding non-food items), Substitution, Adding Harmful Substances (dyes, formalin), Masking spoilage, Accidental.
  • Harmful Effects: Acute poisoning, organ damage (liver, kidneys), neurological issues, cancer, nutritional deficiencies, GI disturbances, other chronic diseases.