The dietary requirements necessary to maintain a healthy - Essay Example

?Dietary Requirement Protein Proteins are referred to as the building blocks of the body because they are used in repair and maintenance of the body. The simplest structural form of proteins is an amino acid. Proteins are very important as they engage in cell repair and formation of new cells. Proteins are also very important during pregnancy, childhood as well as adolescence. Digestion breaks down proteins into amino acids. Amino acids are of three categories – essential, nonessential and conditional amino acids. Essential amino acids are nine – “Histidine, Isoleucine, Leucine, Lycine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine” (Zieve & Eltz 2011, p. 1) – and can only be obtained from food intake. Nonessential amino acids are four – “Alanine, Asparagine, Aspartic Acid and Glutamic Acid” (Zieve & Eltz 2011, p. 1) – and are made by the body by breaking down essential amino acids. Conditional amino acids are eight in number – “Arginine, Cysteine, Glutamine, Glycine, Ornithine, Proline, Serine and Tyrosine” (Zieve & Eltz 2011, p. 1) – and are not viewed as essential. They are only needed in times of illness. There are many sources of proteins: all types of meat, all types of beans, nuts and seeds, soy proteins products, dairy products and eggs. Intake of proteins should be regulated. This is because a high level of proteins may overwork the kidney. Meat and eggs intake should also be watched as these products contain high levels of cholesterol. Accumulation of cholesterol in the body is a risk factor for heart disease (Zieve & Eltz 2011, p. 1). In severe deficiency of proteins, Kwashiorkor is likely to develop. The recommended daily intake of proteins is “2 to 3 ounces of cooked lean meat, poultry, or fish; ? cup of cooked dried beans; 1 egg, 2 tablespoons of peanut butter, or 1 ounce of cheese” (Zieve & Eltz 2011, p. 1). Carbohydrates Carbohydrates are very important as they provide the fuel to the body after being broken down to glucose which is oxidized to release energy. Carbohydrates are of two main types – complex and simple carbohydrates. Complex carbohydrates include starch and dietary fiber. Complex carbohydrates must be broken down to glucose for the body to utilize. Starch is contained in foods such as breads, cereals and vegetables. Dietary fiber is of two categories: soluble and insoluble fiber. Soluble dietary fibers include oatmeal, nuts and seeds among others while insoluble dietary fibers include brown rice, barley, fruits among others. Simple carbohydrates are those that naturally have sugars, for instance, fruits, milk products among others (Centers for Disease Control and Prevention 2012). Dietary fibers are recommended over refined meals. Removing the external cover of grains converts them into refined foods. The diagram below show the recommended amount of grams required daily (Centers for Disease Control and Prevention 2012). Nutrient (Units) Child 1-3 Female 4-8 Male 4-8 Female 9-13 Male 9-13 Female 14-18 Male 14-18 Female 19-30 Male 19-30 Female 31-50 Male 31-50 Female 51+ Male 51+ Total Fiber (grams) 14 17 20 22 25 25 31 28 34 25 31 22 28 Excessive intake of carbohydrates especially the simple carbohydrates are associated with obesity because excess glucose is stored. Deficiency in carbohydrates in the body forces the body to burn fats and proteins to use as a source of energy (Centers for Disease Control and Prevention 2012). This deficiency therefore leads to malnourished people. However, in severe cases of carbohydrate deficiency, marasmus is likely to develop. Marasmus develops when there is severe malnutrition. Lipids Lipids are needed in the body to transport the fat soluble vitamins, supply energy and provide fatty acids. Lipids exist in various forms; if a lipid is a liquid at room temperature then it is called oil, if it is solid at room temperature then it referred to as fat. Lipids are hydrolyzed to release glycerol, fatty acids, diglycerides and monoglycerides. Fatty acids are particularly important in the body. They are classified into saturated and unsaturated fatty acids. Unsaturated fatty acids have been shown to lower the amount body cholesterol while saturated fatty acids have been shown to increase body cholesterol. Sources for unsaturated fatty acids are mostly oils from vegetables. Oil form animals yield saturated fatty acids (Haas, n.d, p. 1). Lipids are stored in the body as energy reservoirs and when there is no enough energy in the body, they are burned to release energy. They also insulate the body and also form an important part of the cell membrane. Vital internal body organs are protected by layers of fats. Lecithin is a type of a fatty acid and is important to cell membrane as well as the brain and nerves. Cholesterol is also a fat and is very important and essential to the body as long as it is maintained at the required levels. Fats are significantly used in cooking and therefore their intake to the body is mostly sufficient. However, care should be taken not to take too much fat as they will become a risk factor for heart disease (Haas n.d). Fats have been associated with very significant roles in the development of infants. The development of the nervous system in infants has been associated with the presence of quality lipids (Giovannini, Agostoni, & Salari 1991). Water Water has been considered the most essential nutrient because a person may go up to weeks without eating and surviving only on water. Half of a human body is a constituent of water; every organ in the body requires water to function well. Water forms a vital structural part of body cells and without it body cells lose their shape. Water has many functions in the body and they include keeping the body temperature normal, lubrications and cushioning of joints, offering of protection to the spinal cord and other sensitive tissues, and getting rid of wastes. Water carries nutrients in the body and is essential in digestion and absorption of food (CDC 2012, p. 1). Severe deficiency of water leads to dehydration of the body. Dehydration of the body is fatal. It is observed that when there is dehydration, extracellular fluids get concentrated and through the process of osmotic pressure water starts to flow out of cells. This is referred to as intracellular dehydration. Apart from direct drinking, water can also be obtained from foods eaten such as melons, soups etc. It is advised that when thirsty, water should be taken instead of soda. This helps in managing the weight by avoiding intake of extra calories. The recommended daily intake of water depends on a person’s body weight. 30 ml are required for 1 kg of body weight thus if a body weight is 60 kg then 1.8 liters are recommended every day (Zest 2011, p. 1). Minerals Mineral are classified into macro and micro minerals. Macro minerals are required by the body in large amounts while micro minerals are required by the body in small amounts. Macro minerals include calcium, iron, magnesium, phosphorous, potassium, and sodium. Micro minerals include chromium, copper, manganese, selenium, sulphur, and zinc (Ivy Rose 2013, p. 1). Mineral Function Source Deficiency Calcium Formation of bones and teeth; essential in nerve functioning, muscle contraction and blood clotting Dairy produce Osteomalacia; Osteoporosis; Rickets; Tetany Iron Essential for transfer of oxygen between tissues in the body; Blood (e.g. "Black Pudding"); Eggs; Green (leafy) vegetables; Fortified foods (e.g. cereals, white flour); Liver; Meat; Nuts; Offal; Peas; Whole grains. Anaemia; Increased susceptibility to infections. Magnesium Essential for healthy bones; Functioning of muscle and nerve tissue; Needed for functioning of approx. 90 enzymes. Eggs; Green leafy vegetables; Fish (esp. shellfish); Milk (and dairy products); Nuts; Whole meal flour. Anxiety; Fatigue; Insomnia; Muscular problems; Nausea; Premenstrual problems. The most extreme cases of deficiency may be associated with arrhythmia. Phosphorous Constituent of bone tissue; Forms compounds needed for energy conversion reactions (e.g. adenosine triphosphate - ATP). Dairy products; Fruits (most fruits); Meat; Pulses; Vegetables (esp. leafy greens) Anaemia; Demineralization of bones; Nerve disorders; Respiratory problems; Weakness; Weight Loss. Potassium Main base ion of intracellular fluid; Necessary to maintain electrical potentials of the nervous system - and so functioning of muscle and nerve tissues. Cereals; Coffee; Fresh Fruits; Meat; Salt-subsitutes; Vegetables; Whole-grain flour. Insufficient potassium in the body may lead to: General muscle paralysis; Metabolic disturbances. Sodium Controls the volume of extracellular fluid in the body; Maintains the acid-alkali (pH) balance in the body; Necessary to maintain electrical potentials of the nervous system - and so functioning of muscle and nerve tissues. Processed bakery products; Processed foods generally (incl. tinned and cured products); Table Salt Insufficient sodium in the body may lead to: Low blood pressure; General muscle weakness/paralysis; Mild Fever; Respiratory problems. Vitamins Vitamins are only needed in small quantities in the body. Vitamins are organic compounds and the human body cannot produce enough to satisfy its demand. Vitamins can be fat soluble (A, D, E and K) or water soluble (Bs and C). Fat soluble vitamins stay in the body for long as they are stored in the body fat but water soluble vitamins take a short time in the body (Nordqvist 2010, p. 1). Name Chemical name Sources Deficiency A Retinol, retinal, and four carotenoids Liver, cod liver oil, carrot, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, some cheeses, egg, apricot, cantaloupe melon, milk. Night-blindness and keratomalacia (eye disorder that results in a dry cornea) B1 Thiamine Yeast, pork, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs. Beriberi, Wernicke-Korsakoffsyndrome B2 Riboflavin Asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans. Ariboflavinosis B3 Iacin, niacinamide Water soluble Liver, heart, kidney, chicken, beef, fish (tuna, salmon), milk, eggs, avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, whole grains, legumes, mushrooms, and brewer's yeast. Pellagra B5 Pantothenic acid Meats, whole grains (milling may remove it), broccoli, avocados, royal jelly, fish ovaries. Paresthesia B6 Pyridoxine, pyridoxamine, pyridoxal Meats, bananas, whole grains, vegetables, and nuts. When milk is dried it loses about half of its B6. Anemia, peripheral neuropathy B7 Biotin Egg yolk, liver, some vegetables. Dermatitis, enteritis B9 Folic acid, folinic acid Leafy vegetables, legumes, liver, baker's yeast, some fortified grain products, sunflower seeds. Pregnancy deficiency linked to birth defects B12 Cyanocobalamin, hydroxycobalamin, methylcobalamin Fish, shellfish, meat, poultry, eggs, milk, and dairy products. Some fortified cereals and soy products, as well as fortified nutritional yeast. Megaloblastic anemia C Ascorbic acid Fruit and vegetables. The Kakadu plum and the camu camu fruit have the highest vitamin C contents of all foods. Liver also has vitamin C. Megaloblastic anemia D Ergocalciferol, cholecalciferol Produced in the skin after exposure to ultraviolet B light from the sun or artificial sources. Found in fatty fish, eggs, beef liver, and mushrooms. Rickets, osteomalacia E Tocopherols, tocotrienols Kiwi fruit, almonds, avocado, eggs, milk, nuts, leafy green vegetables, unheated vegetable oils, wheat germ, and wholegrains. Mild hemolytic anemia in newborns K Phylloquinone, menaquinones Leafy green vegetables, avocado, kiwi fruit Bleeding diathesis References CDC 2012, Water & Nutrition, viewed 14 April 2013, . Centers for Disease Control and Prevention 2012, Carbohydrates, viewed 14 April 2013, . Giovannini, M, Agostoni, C & Salari, P 1991, ‘The role of lipids in nutrition during the first months of life’, Journal of International Medical Research, vol. 19 no. 5, pp. 351-362. Haas, E n.d, Fats, Lipids and Oils, viewed 14 April 2013, . Ivy Rose 2013, Minerals, viewed 14 April 2013, . Nordqvist, C 2010, What are vitamins? What Vitamins Do I Need?, viewed 14 April 2013, . Zest 2011, Water in Nutrition, viewed 14 April 2013, . Zieve, D & Eltz, D 2011, Protein in Diet, viewed 14 April 2013, . Read More