For all those who wish to know about the living organisms
Sunday, 3 April 2016
EXCRETORY SYSTEM
The Excretory system plays a major role in the removal of waste from the body in the form of urea.
The human excretory system is situated in the dorsal side of the pelvic cavity .
PARTS OF EXCRETORY SYSTEM
The excretory system consists of a pair of kidneys. The kidney is red bean shaped organ which consists of small units known as the nephrons, which play a major role in the filtration of water and formation of urine. The longitudinal section of kidney consists of a dotted cortex and lighter medulla.
The outer cortex continues into inner medulla.
The Tranverse section of the kidney shows the unit of kidney known as nephron.
The nephron consists of a cup shaped Bowman's Capsule consists of a network of blood vessels and capillaries known as Glomerulus. The Bowman's capsule continues into a tubular convoluted tubule, Proximal convoluted tubule . The The Proximal convoluted tubule continues as ascending limb, loop of Henle, Descending limb, Distal convoluted tubule and collecting tubule.
A network of connective tubule continues into pelvis which is formed by the union of calyces and renal pyramids present in the renal medulla.
The tip of the kidney is known as the Hilus, the place from where the pelvis arises and continues into a narrow tube called Ureter. The Renal Hilus consists of a renal vein and a renal artery , which supplies blood to the kidney. Structure of Nephron (Transverse Section of kidney )
Location of kidneys Ureter is a narrow tube like structure which carries the filtered urine and enters into a bag like structure known as the Urinary Bladder. Urinary Bladder is a muscular bag like structure which has the capacity for storage of one liter of urine. Once the bladder is full, the bladder opens up the sphincters and gives rise to urination , right through the urethra ad out of the body from the urinary orifice (urinary opening ) . Parts of excretory system PROCESSES OF KIDNEY There are four basic processes in the formation of urine starting with the plasma .
FILTRATION - It is the mass movement of water and solid substances from plasma to renal tubule that occurs in the renal corpuscle. About 20% of the plasma volume passing through the Glomerulus at any given time is filtered. Around 180 Litres of fluid are filtered by kidneys everyday. Thus, about 3 litres of plasma is filtered 60 times a day.
2. REABSORPTION - it is the movement of water and solutes from the tubule back into the plasma . Bulk reabsorption, which is not under hormonal control, occurs largely in the proximal tubule. Further bulk reabsorption of sodium in the loop of Henle. Regulated reabsorption, in which hormone control the rate of transport of sodium and water depending on systemic conditions, takes place in the distal tubule and collecting duct.
3. SECRETION- Even after filtration has occurred the tubules continue to secrete additional substances into tubular fluid. This enhances the kidney's ability to eliminate certain wates and toxins.
4. EXCRETION - Removal of urine out of the body
parts and function of excretory system
Process of excretion in humans DISEASES OF EXCRETORY SYSTEM
GLOMERULONEPHRITIS - It is also called glomerular nephritis. In this disease, the glomerulus , which is an intertwined group of capillaries as a part of the nephrons undergoes inflammation. This can cause acute renal failure too and may cause other disorders like fever, diarrhoea, cough, etc. HORSESHOE KIDNEY- This is a congenital disorder in which the two kidneys of the patient fuse together to form a horseshoe shape while the child was developing in the womb. It is the most common renal fusion anomaly. Horseshoe Kidney may be a reason for kidney stones or kidney cancer too. URINARY TRACT INFECTION - Urinary tract infection is a bacterial infection in any part of a urinary tract. Usually urine does not contain bacteria in it, but if it multiplies in any part of the tract. The most common Escherichia Coli. KIDNEY STONES- It is a disorder in which any part of the urinary tract, basically the ureter gets constricted by stones, which are solid concretions formed in the human kidneys from dissolved urinary minerals. It may obstruct proper urine excretion.
A video on the formation of renal calculi or kidney stones
GOUT- In this disorder, the body builts up excess amount of uric acid as the kidneys fail to process it properly.
URETHRIS - This is a disease which is characterized by the inflammation of the urethra. It can lead to painful and difficult urination experience.
Thursday, 17 March 2016
DIGESTIVE SYSTEM
The digestive is a group of organs working together to convert food into energy and basic nutrients to feed the entire body. Food passes through a long tube inside the body known as the alimentary canal or the gastrointestinal tract. The alimentary canal is made up of the oral cavity, pharynx, esophagus, stomach, small intestine and large intestines.
In addition to the alimentary canal, there are several important accessory organs that help your body to digest food but do not have food pass through them. Accessory organs of the digestive system include the teeth, tongue, salivary glands, liver, gall bladder and pancreas.
To achieve the goal of providing energy and nutrients to the body, six major functions take place in the the digestive system :
Ingestion
Secretion
Mixing and movement
Digestion
Absorption
Excretion
PARTS OF DIGESTIVE SYSTEM
1. MOUTH
The mouth is the beginning of the digestive tract and in fact, digestion starts here when taking the first bite of food chewing breaks the food into pieces that are more easily digested, while saliva mixes with food to begin the process of breaking it down into a form your body can absorb and use.
2. ESOPHAGUS
It is located in your throat near your trachea, the esophagus receives food from your mouth when you swallow. By means of a series of muscular contractions called peristalsis, the esophagus delivers food to your stomach.
3. STOMACH
The stomach is a hollow organ or container that holds food while it is being mixed with enzymes that continue the process of breaking down food into a usable form.
Cells in the lining of the stomach secrete a strong acid and powerful enzymes that are responsible for the breakdown process. When the contents of stomach are sufficiently processed , they are released into small intestine.
4. SMALL INTESTINE
Made up of three segments- The duodenum, jejenum, and ileum- The small intestine is a 22 foot long muscular tube that breaks down food using enzymes released by the pancreas and and bile from the liver. Peristalsis also is at work in this organ, moving food through and mixing it with digestive secretions from the pancreas and liver. The duodenum is largely responsible for absorption of nutrients in the bloodstream. Contents of the small intestine start out semi-solid and end in a liquid form after passing through the organ. Water, bile enzymes and mucous contribute to the change in consistency. Once the nutrients have been absorbed and the left- over food residue liquid has passed through the small intestine , it then moves on to the large intestine or colon. 5. PANCREAS
The pancreas secretes digestive enzymes into the duodenum, the first segment of the small intestine. These enzymes breakdown proteins, fats and carbohydrates. The pancreas also makes insulin, secreting it directly into the bloodstream. Insulin is the chief hormone for metabolizing sugar. 6. LIVER The liver has multiple functions but its main function within the digestive system is to process nutrients absorbed from the small intestine. Bile from the liver secreted into the small intestine also plays an important role in digesting fat. In addition, the liver is the body's chemical factory. It takes the raw materials absorbed by the intestine and makes all the various chemicals the body needs to function. The liver also detoxifies potentially harmful chemicals. It breaks down and secretes many drugs. 7. GALL BLADDER The Gall Bladder stores and concentrates bile, and then releases it into the duodenum to help absorb and digest fats. 8. COLON (Large Intestine ) The colon is a 6 foot long muscular tube that connects the small intestine to the rectum. The large intestine ia made up of he caecum, the ascending colon, descending colon, and the sigmoid colon which connects to the rectum. The Appendix is a small tube attached to the caecum. The Large intestine is a highly specialized organ that is responsible for processing waste so that emptying the bowels is easy and convenient. Stool or water left over from the digestive process is passed through the colon by means of peristalsis, first in liquid state and ultimately in a solid form. As stool passes through the colon, water is removed. Stool or water left over from the digestive process is passed through the colon by means of peristalsis , first liquid state and ultimately solid state. Stool is stored in the sigmoid colon until a mass movement empties it into the rectum once or twice a day. It normally takes about 36 hours for stool to get through the colon. The stool itself is mostly food debris and bacteria. When the descending colon becomes full of stool or faeces. It empties its contents into the rectum to begin the process of elimination. 9. RECTUM The rectum is an 8-inch chamber that connects the colon to the anus. It is the rectum's job to receive stool from the colon to let the person know that there is stool from the colon to let the person know that there is stool to be evacuated and to hold the stool until evacuation. When anything comes into the rectum, Sensors send a message to the brain. The brain then decides if the rectal contents can be released or not. If they can , the sphincters relax and the rectum contracts, disposing its contents. If the contents cannot be disposed, the sphincter contracts and the rectum accomodates so that sensation temporarily goes away. 10. ANUS The anus is the last part of the digestive system. It is a 2 inch long canal consisting of the pelvic floor muscles and the two anal sphincters. The lining of the upper anus is specialized to detect rectal contents. It lets you know whether the contents are liquid, gas or solid. The anus is surrounded by sphincter muscles that are important in allowing control of stool. The pelvic floor muscle creates an angle between the rectum and the anus that stops stool enters the rectum. When we get an urge to go to the bathroom, we rely on our external sphincter to hold the stool until reaching a toilet, where it then releases the contents.
video on digestive system
DIGESTION
Digestion refers to the breakdown of food into smaller components that can be absorbed into the bloodstream. This digestion or catabolism is divided into two types – the mechanical digestion of food that occurs in the mouth when it is physically broken up into smaller pieces and the chemical digestion that occurs in the gastrointestinal tract when the food is broken down into small molecules by digestive enzymes.
COMMON DIGESTIVE PROBLEMS
Constipation
Constipation is a condition in which you typically have:
fewer than three bowel movements a week
bowel movements with stools that are hard, dry, and small, making them painful or difficult to pass
Some people think they are constipated if they don’t have a bowel movement every day. However, people can have different bowel movement patterns. Some people may have three bowel movements a day. Other people may only have three bowel movements a week.
Constipation most often lasts for only a short time and is not dangerous. You can take steps to prevent or relieve constipation.
2. Gall Stones
Gallstones are hard particles that develop in the gallbladder. The gallbladder is a small, pear-shaped organ located in the upper right abdomen—the area between the chest and hips—below the liver.
Gallstones can range in size from a grain of sand to a golf ball. The gallbladder can develop a single large gallstone, hundreds of tiny stones, or both small and large stones. Gallstones can cause sudden pain in the upper right abdomen. This pain, called a gallbladder attack or biliary colic, occurs when gallstones block the ducts of the biliary tract.
3. Indigestion
Indigestion, also known as dyspepsia, is a term used to describe one or more symptoms including a feeling of fullness during a meal, uncomfortable fullness after a meal, and burning or pain in the upper abdomen.
Tuesday, 8 March 2016
FOOD AND NUTRITION
FOOD - Edible or potable substance consisting of nourishing and nutritive components such as carbohydrates, fats, proteins, essential mineral and vitamins, which sustains life, generates energy, and provides growth, maintenance and health of the body.
NUTRITION- It is the process of taking in nutrients from the foods you eat. These nutrients are needed for enerygy, maintenance of tissues ad regulation of bodily processes.
NUTRIENTS- Nutrients are the substances in food that our bodies process to enable it to function. Nutrient requirements are influenced by factors including your age, growth stage and activity. They are divided into two categories ; macronutrients and micronutrents.
MACRO NUTRIENTS- Macro nutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions.
such as carbohydrates, proteins and fats.
MICRO NUTRIENTS- Micro nutrients are nutrients required by organisms throuhout life in small quantities for a range of physiological functions.
such as vitamins and minerals.
CARBOHYDRATES Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Though often maligned in trendy diets, carbohydrates are of the basic food groups and are important to a healthy life. Carbohydrates are the body's main source of energy. They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen. The recommended daily amount of carbs for adults is 135grams. One gram of carbohydrate equals 4 calories. However, people with diabetes should not eat more than 200 gms of carbs per day while, pregnant women need atleast 175 grams .
Sources of carbohydrates
The best carbohydrate foods are unprocessed whole foods like fresh fruit, 100% juice, whole grains and many vegetables. These foods also contain fiber, vitamins, minerals and antioxidants.
1 Provides us with energy - The main thing carbohydrates give us is the energy for metabolism. This is why dietiticans recommend that more than half of our calories should be supplied in the form of carbs.
Some carbs are used immediately for cellular processes, while excess carbs are stored in the form of glycogen which is present in the liver. Some carbs turn into fats which are stored in our fat cells.
2. Use proteins in other beneficial ways- Without the functions of carbohydrates, our body would have to use protein for fuel. Protein, however is necessary for other cellular processes and it is wasted as fuel, we have less protein for the repair of tissues and for the production of enzymes. Carbs allow our body to use protein for what its primarily purpose is and not just for fuel.
3. Are necessary for fat oxidation - The body needs carbs in order to burn fat. A breakdown product of carbohydrates is called oxaloacetic acid, which is necessary to metabolize fats. Without the breakdown, fats get turned into ketones, which can be toxic to the bodies. Hence carbs are required to allow fats to be metabolized correctly by the body .
4. Help gastrointestinal function in the body - Carbohydrates play a role in production of B complex vitamins made by beneficial bacteria live off the carbohydrates consumed by the GI tract and then help us in return by producing valuable vitamins we need to function.
One of the functions of carbohydrates is to provide fuel for these beneficial bacteria so that they can symbiotically help us in return.
Carbohydrates like lactate, help the body to absorb calcium better which is good for our bones.
5. Helps cellular recognition processes - This means that carbohydrates are important to our immune system . Many antibodies and proteins used in the immune system contain both carbs and proteins.
The carbohydrate component helps the liver know when to degrade the antibody by being cleaved off the proteins making up the immunoglobulin.
The functions of carbohydrates video PROTEINS Proteins are large molecules consisting of amino acids which our bodies and the cells in our bodies need to function properly. Our body structures, functions, the regulation of the body's cells, tissues and organs cannot exist without proteins. The human body's muscles, skin, bones and many other parts contain significant amounts of protein. Protein accounts 20% of total body weight. Enzymes, hormones and antibodies are proteins. Proteins also work as neurotransmitters, and carriers of oxygen in blood. One gram of protein contains 4 calories. The Greek word protos means first and the Greek word proteios means the first quality. Hence , it is highly essential for life. FUNCTIONS OF PROTEINS
It builds, strengthens and repairs things, such as tissue.
Make antibodies for our immune system.
Make hormones, which help cells, send messages and co- ordinate bodily activities.
Muscle contractions- actin and myosin are involved in muscle contraction and movement.
Make enzymes .
Carry things - Haemoglobin, a protein transports oxygen through the blood.
Mediate cell response- Rhodopsin is a protein in the eye which is used for vision.
Store things - Ferritin is a protein which stores iron in the liver.
SOURCES OF PROTEINS
Meat
Poultry
Fish and fish eggs
Insects
Dairy products
Seeds and nuts
Soy products
Quorn - a fungus extract, popular in the UK/Ireland. Egg-white is used as a binder, so it is not a vegan source.
Eggs
Grains, vegetables and legumes also have protein (less per kilo of total weight)
PROTEIN DEFICIENCY
MARASMUS
Young children and infants are vulnerable to consequences of lack of protein.
Marasmus is a severe lack of important nutrients. People affected by marasmus look frail and thin. This is a fatal disease that causes weightloss and dehydration.
2. KWASHIORKOR
Lack of proteins from carbohydrates sources like rice, yams, Bananas causes kwashiorkor. This is a severe malnutrition disease common in older children.
The university of Maryland Medical Center explains that symptoms of the illness include a swollen stomach due to fluid retention.
It also has symptoms common to marasmus such as irritability, diarrhoea, fatigue, limited growth and cognitive development as well as mental health.
3. Protein C and Protein S deficiency
1 in every 300 people suffer from the lack of Protein C , similarly Protein S deficiency affects 1 in 20,000 people. Research states that the deficiency in Protein C and Protein S is a hereditary disease leading to blood clotting. Such deficiencies are characterized by pain , redness, swelling , and tendeerness in the affected region. This defiency causes ischemic stroke, pain, redness, swelling and tenderness in affected areas.
4. Cachexia
A disease that causes weakening of the skeletal muscles and reduction of protein. It is associated with chronic diseases like AIDS, cancer, chronic kidney failure, chronic obstructive pulmonary disease and rheumatoid arthritis.
FATS
Fats are an essential part of our diet and is important for good health. There are different types of fats, some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats, in small amounts as part of balanced diet . When eaten in large amounts, all fats including healthy fats, can contribute to weight gain. Fat is higher in energy than any other nutrient and so eating less fat overall is likely yo help with weight loss.
Eating less saturated and trans fats may help lower your risk of heart disease. When buying products check the labels and choose the varieties that are lower in saturated and trans fats and higher in poly and monosaturated fats.
Saturated Fats
Eating Greater amounts of saturated fat is linked with an increased risk of heart disease and high blood cholesterol levels. These Fats are usually solid at room temperature and are found in:
Animal based products :
Dairy foods - such as butter, cream full of fat milk and cheese.
Meat - Such as fatty cuts of beef, pork, lamb, and chicken. processed meats like salami and some plant derived products.
Palm oil
Coconut
Coconut milk and cream
Cooking margarine
Many manufactured and packaged foods :
Fatty snack food
Deep fried and high fat take away foods
Cakes and high fat muffins
Pastries and pies
Sweet and savoury biscuits.
Unsaturated Fats
Unsaturated fats are an important part of a healthy diet. These fats help reduce the risk of heart disease and lower cholesterol levels when they replace saturated fats in the diet.
There are two main types of saturated fats :
Polyunsaturated fats :
omega 3 - Fats which are found in fish especially oily fishes.
Omega 6 - fats which are found in some oils, such as safflower and soyabean oil, along with some nuts, such as cashews and almonds.
2. Trans fats:
Trans fats are unsaturated fats that have been processed and as a result behave like saturated fats. Eating transfats increases the levels of good cholesterol and decreases the levels of good cholesterol in the body which is a major risk factor for heart disease. It is important to lower the amounts of trans fats and you eat to help you stay healthy. Trans fats are found in many packaged foods and also in butter and some margarines.
Cholesterol
It is a type of fat found in food but also in our blood. Cholesterol has many important functions in the body but having high levels of the wrong type of cholesterol in the blood increases heart disease risk. It was once thought that eating too many cholesterol containing foods was the major dietary cause of high blood cholesterol level. But we know that eating too many foods containing higher amounts of saturated and trans fats is a bigger problem and has a much greater influence on blood cholesterol levels.
VITAMINS Vitamins are the nutrients our bodies need in order to maintain functions such as immunity and metabolism. There is very little need of vitamins in our bodies and it is very important to know the types, Fat soluble and water soluble before learning about each one. Fat soluble vitamin is the classification of vitamins that are stored in fat cells when excess is present. They also need fat in order to be absorbed. Water soluble vitamins are not stored in the body. The body takes what it needs from food and then excretes what is not needed as waste. They also are easily destroyed by cooking and care should be taken when cooking vegetables. Water soluble vitamins Fat soluble vitamins
Thiamin A,D,E & K
Riboflavin
Vitamin B6
Vitamin B12
Niacin
Biotin
Folic Acid
Pantothenic Acid
Vitamin C
Natural food sources of vitamins
Vitamin A
Vitamin A plays a vital role in bone growth, vision and cell division. It promotes good vision and helps to maintain healthy bones, teeth, skin and soft tissues.
Animal Sources:
Beef
Eggs
Chicken
Fish
Seafood
Cheese
Milk
Yoghurt
Plant sources :
Apple
Apricots
Oranges
Mangoes
Cantaloupe
Watermelon
Kiwis
Plums
Peaches
Blackberries
Greens
Carrots
Spinach
Pumpkin
Peas
Broccoli
Tomato
Turnip
Escarole
Wheat Germ
Vitamin B
Vitamin B complex includes B1 or Thiamine, B2 or riboflavin, B3 or nicotinic acid, B6 or pyridoxime, B12 or cobalamin and folate folic acid. Vitamin B complex helps in cell repair digestion and metabolism. It boosts the immune system. Food sources include :
Asparagus
Bananas
broccoli
Dates
Dairy products
Fish
Figs
Nuts
Seeds
Spinach
Pulses
Potatoes
Vitamin C
Vitamin C is vital for growth and it boosts the immune system, thereby preventing many ailments such as high cholesterol, high blood pressure, malabsorption of iron. We already, know that citrus fruits are rich in Vitamin C. However, apart from citrus fruits, other foods that are high in vitamin c include :
Broccoli
Spinach
Green Pepper
Peas
Potatoes
Lemons
Strawberries
Pears
Lime
Vitamin D
Vitamin D is vital for healthy bones and teeth. It helps to absorb calcium and maintain the level of calcium and phosphorous. Sun is the best source for vitamin D. However, several food sources are also available . Some of the best food sources of vitamin D include :
Mashed potatoes
Dairy products
Dark green leafy vegetables
Milk
Yoghurt
Ice cream
Organ meats
Eggs
Mackerel
Salmon
Vitamin E
Vitamin E is an antioxidant and helps in the production of red blood cells. Foods that are rich in Vitamin E include :
Avocado
Tomato
Watercress
Brussels sprouts
Spinach
Berries
Salmon
Whole grain products
Nuts
Olive oil
Sunflower oil
Mackerel
Vitamin K
Vitamin K plays a major role in the blood clotting process in the body and helps to maintain strong bones. the sources are :
Meat
Liver
Egg yolk
Whole Grain
Brussels sprouts
Celery
Parsley
Iceberg lettuce
Peas
Asparagus
Cabbage
Cucumbers
Broccoli
Soybean
VITAMIN DEFICIENCY DISEASES
Night Blindness
It is a deficiency disease of vitamin A. This affliction makes it impossible to see in the dim light, and sufferers become completely blind when night falls.
2. Beriberi
Beriberi is a disease whose symptoms include weight loss, body weakness , pain , brain damage, irregular brain failure. Beriberi is a deficiency of B1 thiamine found in cereal grain husks. White bread also causes beriberi.
3. Pellagra
Symptoms included diarrohoea, dermatitis, dementia and finally death. Deficiency of vitamin B3 Niacin causes this disease.
4. Ariboflavinosis
It is an autoimmune disease. It causes gradual deterioration of the spinal cord and very gradual brain deterioration, resulting in sensory or motor deficiencies. Mental disorders from the gradual brain damage begin as fatigue, irritability, depression or bad memory. As the disease progresses over several years, Pyschosis and mania may appear. This damage is irreversible and caused by a deficiency in B12.
5. Scurvy
Scurvy causes lethargy, skin spots, bleeding gums, loss of teeth, fever and death. It is caused by deficiency of vitamin C.
6. Rickets
Rickets causes muscles and bones to become soft, which can cause permanent deformities in children. Rickets is caused by a lack of vitamin D or of calcium.
7. Vitamin K deficiency
It causes uncontrolled bleeding and underdeveloped faces and bones.
MINERALS
Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.
Importance of minerals :
Bone and teeth health - Your skeleton provides motility, protection and support for the body. It also stores minerals and other nutrients. Though they appear hard and unyielding, your bones are actually constantly being reabsorbed and reformed by your body. Several minerals make up the lattice architecture of your bones. Calcium is the most abundant mineral in your body and is found in your bones and blood. Along with minerals, phosphorous , calcium gives bone strength and density. This mineral builds and maintains strong, healthy teeth.
2. Energy production - You require oxygen to produce energy that is necessary for every bodily function and process. Red blood cells carry oxygen to each of your infinite cells, where it is used to generate energy. Red blood cells contain a heme or iron component that binds to oxygen so that it can be transported. Iron is an essential mineral. This mineral is primarily found in the blood , and it is stored in your liver, spleen , bone marrow and muscles.
3. Nerve and Muscle function - Potassium is found in bananas, dates, tomatoes, green leafy vegetables, citrus fruits and legumes. This mineral is important to keep muscles and nervous system functioning normal. Potassium helps to maintain the correct water balance in the cells of your nerves and muscles.
4. Immune health - Some minerals such as calcium are needed in large quantities while others such as zinc are only needed in trace amounts. Zinc is an essential mineral that is important for keeping your immune system strong and helps your body fight infections, heal wounds and repair cells. Eating meat and legumes such as beans, peas, and lentils will give you sufficient amounts of zinc. Mineral selenium is also needed in small amounts for immune health.
Canned sardines
and salmon with the bones, tofu with added calcium
Calcium-fortified
orange juice
Iron
Carries oxygen to
all parts of your body
Prevents you from
feeling tired
Meat, fish,
poultry, firm tofu, dried beans, peas, like soybeans, chickpeas, split pea,
lentils, nuts and seeds, organ meats such as liver and heart
Iron fortified
grain products like flour, bread, pasta and breakfast cereal
Blackstrap
molasses
Magnesium
Keeps nerves and
muscles strong
Helps form bones
and teeth
Spinach and swiss
chard
Bran cereals and
wheat germ
Dried beans, peas
and lentils such as black, navy, chickpeas, nuts and seeds such as almonds,
cashews, pumpkin, sunflower and flax seeds
Potassium
Keeps fluids
balanced in blood and tissue
Helps in controlling
blood pressure
Allows nerves and
muscles to work together
Bananas, papaya,
sweet potato,
dark leafy
greens, avocado, prune juice, tomato juice, orange juice
Milk, yogurt
Dried beans such
as navy, pinto and black beans, chickpeas, lentils, beef, pork, fish, nuts
and seeds such as pistachio, almonds, pumpkin, flax and sunflower seeds
Zinc
Needed for growth
and development
Maintains a
healthy immune system
Important
for wound healing
Helps the body
use other nutrients
Yogurt, milk,
cheese
Dried beans like
adzuki, kidney, navy, pinto and soybeans, lentils, pumpkin seeds and
sunflower seeds, liver, meat, poultry, fish and seafood.
Health Benefits, Claims, Deficiency, and Toxicity
of Leading Mineral Dietary Supplement Products
These claims have not been evaluated by the
Food and Drug Administration. DS products may not include statements that they
diagnose, treat, cure, or prevent disease.
Mineral
Health Benefit
Claims
Suppor
for Claims
Deficiency
Toxicity
Calcium-(a)
Developing and maintaining healthy bones and teeth
Assists in blood clotting, muscle contraction, nerve transmission
Involved in production of energy and maintenance of immune function
Reduces the
risk of osteoporosis
Prevents
cancer
Useful in
treating high blood pressure; lowers cholesterol; helps prevent
cardiovascular disease
Helps alleviate cramps in the legs
Useful in treating and preventing arthritis
Helps keep skin healthy
Effect against osteoporosis proven
Studies suggest may help prevent cancer
Studies say it helps reduce high blood pressure and CVD; mixed results for
lowering cholesterol
Anecdotal evidence it is used for leg cramps and as a tranquilizer
No evidence for treating arthritis or healthy skin
If severe, may lead to abnormal heartbeat, dementia, muscle spasms,
and convulsions
Brittle, thinning bones (osteoporosis)
High doses
may cause constipation
and interfere
with kidney
function and
iron absorption
Causes tissue calcification
May cause magnesium deficiency
Chromium
Aids in glucose metabolism and regulates blood sugar; essential
trace element
Treatment and prevention of diabetes
Protects against cardiovascular disease and high blood pressure
Useful in treating hypoglycemia
No evidence that it prevents diabetes, although there is evidence
that it may increase glucose tolerance
Contradictory evidence for protecting against CVD and high blood
pressure
Aid re: hypoglycemia unclear
Possibly
glucose intolerance, impaired
growth, elevated blood cholesterol,
and fatty deposits in the arteries
Hexavalent
chromium is
toxic and carcinogenic,
but the dietary
form (trivalent)
has very low
toxicity
Trivalent form
not associated
with any type
of cancer
Copper
Essential trace element; one of the factors in hemoglobin
formulation; helps stimulate the absorption of iron; plays a role in
respiration
Helps maintain cell membranes; part of enzyme that protects against
cellular damage; prevents peroxidation of polyunsaturated fatty acids
Involved in production of collagen, elastin, melanin, and the
neurotransmitter noradrenalin
Anticancer substance
Protective against cardiovascular disease
Anti-inflammatory and useful against some forms of arthritis
Immune booster
No evidence for anticancer claims
Studies done, need more re: protection against CVD
Promising studies as an anti-inflammatory agent; need more work
Role in human immune system needs clarification
Second most common
trace metal
deficiency occurring
during intravenous feeding
Symptoms include anemia that is unresponsive
to iron, lowered white blood
cell count, and loss of bone density (osteoporosis)
Relatively
nontoxic
Iodine
Integral part of the thyroid hormones that have important metabolic
roles; factor in the thyroid gland's regulation of energy production
Protects
against toxic effects from radioactive materials
Relieves pain and soreness from fibrocystic breasts
Good for loosening up clogged mucus in the breathing tubes
Good antiseptic
Does protect from toxic effects of radioactive materials
More research needed for fibrocystic breast relief
Iodine containing drugs (need prescription) are useful for loosening
coughs
Effective in purifying back-country water (not elemental)
Major cause
of hypothyroidism in the world
Symptoms include chronic fatigue,
apathy, dry
skin, intolerance to cold, weight gain, and enlargement of the thyroid
High doses
may aggravate
acne (rare from
diet or typical supplement consumption)
High doses
may lead to a
temporary block
of hormone
synthesis and temporary hyperthyroidism
Over prolonged periods, high
doses may
result in hyperthyroidism
High doses
greater than 50 milligrams/day
may lead to inflammation of
the salivary
glands, which is easily reversed
Iron
Necessary in red blood cell formation and function
Protection from oxidant damage; maintenance of the immune system
Backbone of energy-producing process
Involved in the production of carnitine, collagen, elastin, several brain
neurotransmitters
Prevents and cures iron-deficiency anemia
Anticarcinogenic
Boosts physical performance
Prevents learning disorders in children
Prevents iron-deficiency anemia
Anticancer evidence is meager; appears to play an important role in
cellular immunity
More research needed for muscular performance claim
Evidence says may help prevent learning disorders in kids
Iron-deficiency anemia (significant decrease in number of red blood
cells), which means decreased oxygenation of tissues and symptoms of
fatigue and muscle weakness (Note: iron is the treatment for this
deficiency)
Associated with Plummer-Vision Syndrome, when there is difficulty in
swallowing solid food because a web-like membrane grows across the
esophagus (Note: supplementation has been found to eliminate this
condition)
Toxic after
prolonged usage; reports are rare
Some concern
that unbound
iron can generate free radicals
and be
destructive to
cells, but usually occurs just with certain genetic disorders
Over
supplementation
may cause
abdominal pain, diarrhea, or constipation
Activates nearly 100 enzymes; helps nerves and muscles
function;
necessary for every major biological process (e.g., glucose metabolism,
production of cellular energy, and the synthesis of protein and nucleic
acids)
Regulator of calcium flow within cells; collaborates with calcium in the
production of biologic energy
Protects against cardiovascular disease and helps in treatment of
high
blood pressure
Helps in treating PMS
Helps prevent kidney and gallstones
Treats prostate problems
Useful in treating polio, postpolio syndrome
Helps fight depression
Helps in treating neuromuscular and nervous disorders
Good for treating convulsions in pregnant women to prevent premature labor
Helps with diarrhea, vomiting, and indigestion
Conflicting findings about role in CVD, but have found that
magnesium plays an important role in the maintenance of the electrical and
physical integrity of the heart muscle
Insufficient research in helping PMS
No evidence that is helpful in treating gallstones, but evidence exists
that it is helpful in preventing calcium oxalate kidney stones in people
who have this recurrent problem
No evidence to support this
No evidence to support this
No evidence to support this
Intravenous magnesium used to treat this
No evidence of benefit for those with these symptoms unless symptoms are
due to magnesium deficiency
Early symptoms of deficiency; products on market containing magnesium
actually cause diarrhea, and it is used in laxatives
Loss of appetite, nausea, vomiting, diarrhea, confusion, tremors,
loss of coordination, and occasionally fatal convulsions
Sometimes associated with calcium and potassium deficiencies at the same
time
Marginal deficiency is common
People with impaired kidney function can accumulate magnesium, which
can be fatal
Those with high-grade atrioventricular blocks or bifascicular blocks should
not take (could slow heart rate)
No evidence it is harmful other than in these two instances
Manganese
Essential part of several enzyme systems, involved in protein and
energy metabolism
Antioxidant
Important for normal function of the brain, effective in treating
schizophrenia and other nervous disorders
Necessary for reproduction
Needed for normal bone structure and helpful in treating
osteoarthritis
Necessary for normal glucose metabolism and beneficial in treating diabetes
mellitus
Not clear; needs more research
Appears to be involved in synthesis of neurotransmitters in brain,
anecdotal reports that it works on schizophrenia, but no scientific
reports
Not demonstrated in humans
Need more research
No evidence in humans nor for treating diabetes
Not documented in humans; only one report of man who was on a
manganese-deficient diet for 4 months
Dietary form has low toxicity, inhaled dust can cause serious
neurologic disease
Molybdenum
Necessary for several enzymes
May be an antioxidant, protect against cancer
May be a detoxifier of potentially hazardous substances (sulfiting agents
for preserving drugs and food)
Protects teeth
Prevents sexual impotence
Prevents anemia and mobilizes iron
No evidence supplementation protects against cancer
No evidence supplementation protects against cancer
No clinical support
No evidence
Role not thought to be significant
Only one report of deficiency, from a patient fed intravenously
Noted in animals due to antagonism of copper
Phosphorous
Works with calcium to develop and maintain strong bones and teeth;
enhances use of other nutrients
Component of cell membranes
Important in vital biologic processes (storage and processing of biological
information, cellular communication, energy production, and integrity of
tissue)
Increases endurance in athletes
Fights fatigue, overall good tonic
If adequate phosphate intake, supplementation will not boost energy
only if suffering from depletion (if alcoholic, antacid user, various
medical conditions)
Homeopathic remedies claim this, no adequate research on its effectiveness
Rare, although severe deficiency could lead to seizures, coma, and
death
Depletion has been reported in those taking antacids between 2 and 12 years
because antacids contain magnesium and aluminum, both of which prevent the
absorption of phosphate into the body
Toxic; treatment of deficiency should be administered by physician
BALANCED DIET
Why a Balanced Diet Is Important
A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance. Bad eating habits can persist for the rest of their lives.
Rising levels of obesity and diabetes in America are prime examples of the effects of a poor diet and a lack of exercise. The USDA reports that four of the top 10 leading causes of death in the United States are directly influenced by diet. These are:
heart disease
cancer
stroke
diabetes
How to Achieve a Balanced Diet
At the core of a balanced diet are foods that are low in unnecessary fats and sugars but high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet.
Fruits
Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. They’re fresher and provide the most nutrients.
Vegetables
Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. A variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide. Examples of dark leafy greens include:
spinach
kale
green beans
broccoli
collard greens
Swiss chard
Grains
According to the USDA, Americans consume refined white flour more than any other grain. Unfortunately, refined white flour contains poor nutritional value because the hull of the grain is removed during the refining process. The hull is the outer shell of the grain and is where the majority of the grain’s nutrition lies. Whole grains, however, are prepared using the entire grain, including the hull, so they provide much more nutrition. Try switching from white breads and pastas to whole-grain products.
Proteins
Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of pork and beef are the best options. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed choices are ideal.
Other good sources of protein, which contain many other health benefits, fiber and other nutrients, include nuts and beans, such as:
lentils
beans
peas
almonds
sunflower seeds
walnuts
Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.
Dairy
Dairy products provide calcium, vitamin D, and other essential nutrients. However, they’re also major sources of fat, so it’s best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plant-based milks, such as those made from flaxseed, almond, or soy are typically fortified with calcium and other nutrients, making these excellent alternatives to dairy from cows.
Oils
Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain a large number of empty calories.
The USDA has an online calculator that can help you determine how much of each food group you should consume daily.
Aside from adding certain foods to your diet, you should also reduce your consumption of certain substances in order to maintain a balanced diet and a healthy weight. These include:
alcohol
refined grains
solid fats
saturated fats
trans fats
salt
sugars
FOOD PYRAMID
A food pyramid or diet pyramid is a pyramid-shaped diagram representing the optimal number of servings to be eaten each day from each of the basic food groups.[1]
The first food pyramid was published in Sweden in 1974.[2][3][4] The food pyramid introduced by the United States Department of Agriculture in the year 1992 was called the "Food Guide Pyramid". It was updated in 2005 and then replaced by MyPlate in 2011.
.................................................................The END ..........................................................................
