Food and Health

Key Concepts

Components of a Balanced Diet

A balanced diet is one that provides all the essential nutrients in the right amounts to maintain good health, growth, and proper functioning of the body. It consists of six key nutrient groups, required in appropriate amounts for health:

1. Carbohydrates: The body's primary source of energy. Complex carbohydrates (whole grains, legumes, vegetables) provide steady energy and are rich in fiber, vitamins, and minerals. Simple carbohydrates (fruits, refined sugars) offer quick energy but lack fiber. Ideally, 50-60% of daily energy should come from carbohydrates, preferably whole grains and fiber-rich sources.
2. Proteins: Essential for growth, muscle repair, immune function, and the production of hormones and enzymes. Proteins are broken down into amino acids, the building blocks for all proteins in the body. Good sources include meat, fish, chicken, eggs, beans, nuts, seeds, quinoa, and lentils. About 10-15% of daily energy should come from protein.
3. Fats (Lipids): Crucial for maintaining healthy cell membranes, producing hormones, absorbing fat-soluble vitamins (A, D, E, and K), and providing a rich source of energy. Focus on unsaturated fats and limit trans fats and excess saturated fats. Fats should constitute 20-30% of daily energy intake.
4. Vitamins: Micronutrients that regulate various biochemical reactions and processes in the body, from immunity and energy production to bone health and wound healing. They are needed in smaller amounts but are equally vital.
5. Minerals: Inorganic substances essential for numerous bodily functions, including bone health, nerve transmission, and enzyme activity. Major minerals include calcium, magnesium, phosphorus, sodium, potassium, and chloride.
6. Water: Crucial for life, supporting digestion, metabolism, and appetite regulation. It is the most important macronutrient.

Additionally, Fiber is an essential component, particularly for digestive health, aiding the movement of food through the gut.

Deficiency Diseases

These are diseases caused by a lack of specific nutrients in the diet over a long period. They can be caused by inadequate intake, poor absorption, increased nutrient requirements, increased losses, or altered metabolism.

• Iron Deficiency Anemia: Caused by insufficient iron intake, leading to the blood's inability to carry enough oxygen. Symptoms include fatigue, pale skin, and shortness of breath.
• Vitamin A Deficiency: Primarily causes ophthalmologic diseases like night blindness, xerophthalmia, and Bitot spots. It can also lead to impaired immune function and reduced physical growth in children.
• Vitamin D Deficiency: Leads to hypocalcemia and hypophosphatemia, causing osteomalacia in adults and rickets in children (weakening of bones). It's also linked to immunomodulatory disorders, cardiovascular diseases, hypertension, and insulin resistance. Causes include insufficient dietary intake, malabsorption, and reduced sun exposure.
• Vitamin B1 (Thiamine) Deficiency (Beriberi): Results in weak muscles, severe weight loss, and can lead to paralysis and cardiac failure. Common in chronic alcoholics, individuals with unbalanced diets, and infants of malnourished mothers.
• Vitamin B2 (Riboflavin) Deficiency (Ariboflavinosis): Can cause skin disorders, sore throat, and swelling of mucous membranes.
• Vitamin B3 (Niacin) Deficiency (Pellagra): Characterized by dermatitis, diarrhea, and dementia.
• Vitamin B12 Deficiency: Can cause pernicious anemia, nerve issues, fatigue, and cognitive decline. Risks are higher for vegans, the elderly, and those with malabsorption issues.
• Vitamin C Deficiency (Scurvy): Characterized by bleeding gums, skin spots, swelling in joints, and impaired immune function.
• Iodine Deficiency: Can lead to goiter (enlarged thyroid gland) and intellectual impairment, especially during development.
• Protein Deficiency: Can cause conditions like Kwashiorkor and Marasmus, leading to growth retardation, muscle wasting, and increased infection susceptibility.

Lifestyle Diseases

These diseases are often linked to a person's lifestyle choices and habits, often developing over time due to poor lifestyle choices.

• Cardiovascular Diseases (CVDs): Include heart attack, stroke, and high blood pressure.
  • Causes: Poor diet (high in trans fats and cholesterol), sedentary lifestyle, smoking, excessive alcohol consumption, and unmanaged stress.
• Type 2 Diabetes: A metabolic disorder characterized by insulin resistance.
  • Causes: Obesity, poor dietary habits (high sugar, low fiber), physical inactivity, and genetic factors.
• Obesity: Excessive accumulation of body fat.
  • Causes: Excess calorie intake, lack of physical activity, genetic predisposition, hormonal imbalances, and unhealthy lifestyle choices. Obesity significantly increases the risk of other health complications like type 2 diabetes, CVDs, and certain cancers.
• Hypertension (High Blood Pressure): Persistently elevated blood pressure.
  • Causes: High salt intake, lack of exercise, chronic stress, and excessive alcohol consumption.
• Chronic Respiratory Diseases (e.g., Asthma & COPD):
  • Causes: Exposure to pollutants, smoking, and poor diet choices.
• Certain Cancers:
  • Causes: Unhealthy dietary habits (processed foods, high sugars, saturated fats), lack of physical activity, tobacco and alcohol use, and obesity.
• Liver Diseases (e.g., Fatty Liver & Cirrhosis):
  • Causes: Excessive alcohol consumption and unhealthy diets high in fats.
• Osteoporosis: Weakening of bones.
  • Causes: Lack of calcium and vitamin D, and insufficient physical activity.
• Mental Health Disorders (e.g., Depression & Anxiety):
  • Causes: Chronic stress, poor diet, and lack of physical activity.

Harmful Effects of Junk Food

Junk food typically contains high levels of fat, sugar, and salt but lacks essential nutrients like fiber, vitamins, and minerals. Frequent consumption can lead to numerous short-term and long-term health problems.

• Obesity and Weight Gain: High amounts of fat and calories in junk food directly contribute to weight gain and obesity, which are major risk factors for other chronic diseases.
• Increased Risk of Chronic Diseases:
  • Type 2 Diabetes: High sugar content and unhealthy fats can trigger insulin resistance and increase the risk of diabetes.
  • Cardiovascular Problems: High levels of saturated and trans fats can raise "bad" LDL cholesterol, increase blood pressure, and contribute to heart disease and stroke.
  • Kidney and Liver Damage: High sugar and fat content can negatively impact kidney and liver health.
  • Certain Cancers: Diets high in fats, salt, and sugar are linked to a higher risk of various cancers.
• Nutritional Deficiencies: Junk food is low in essential nutrients, leading to malnutrition despite high calorie intake.
• Dental Problems: High sugar content contributes to tooth decay and enamel erosion.
• Digestive Ailments: Low fiber content can lead to poor bowel habits and constipation.
• Impact on Brain Function: Can lead to poor concentration, fatigue, and disruptions in learning and memory.
• Mood and Energy Swings: Rapid digestion of simple sugars can cause quick drops in blood sugar, leading to tiredness and cravings.

Benefits of Sprouted/Fermented Foods

Sprouted Foods: Sprouting involves germinating grains, beans, or seeds, which significantly enhances their nutritional profile and digestibility.

• Increased Nutrient Content: Sprouting increases the levels of protein, essential amino acids, total sugars, B-group vitamins (like folate), vitamin C, vitamin E, beta-carotene, and minerals (zinc, iron, magnesium, phosphorus).
• Improved Digestibility: The germination process releases enzymes that break down complex carbohydrates, proteins, and fats into simpler, more easily digestible molecules. It also reduces anti-nutrients like phytates, which can inhibit mineral absorption.
• Enhanced Fiber Content: Sprouting can increase both soluble and insoluble fiber, promoting healthy digestion and feeding beneficial gut bacteria.
• Blood Sugar Regulation: Sprouts have lower carbohydrate levels and contain enzymes that may help control insulin levels, beneficial for managing blood sugar.
• Heart Health: Some studies suggest that consuming sprouts can lower cholesterol levels, reducing the risk of heart disease.
• Weight Management: Sprouted foods can aid in weight loss and help regulate blood sugar levels.

Fermented Foods: Fermented foods are produced through the controlled growth of microorganisms (bacteria and yeast) that convert carbohydrates into organic acids, gases, or alcohol.

• Improved Gut Health: Fermented foods are rich in beneficial probiotics, which help balance the good and bad bacteria in the intestinal tract, leading to a healthier gut microbiome. This can improve digestion, reduce inflammation, and alleviate symptoms of conditions like irritable bowel syndrome (IBS).
• Enhanced Nutrient Availability: Microorganisms involved in fermentation can synthesize vitamins (especially B vitamins) and minerals, and produce bioactive peptides, making nutrients more bioavailable.
• Boosted Immune System: A healthy gut microbiome, supported by probiotics from fermented foods, significantly impacts the immune system, potentially reducing the risk of infections.
• Anti-inflammatory and Antioxidant Properties: Fermented foods exhibit anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic, and anti-atherosclerotic activities.
• Heart Health: Some fermented foods, like certain soy products and dairy, can help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
• Brain Health: The gut-brain connection suggests that improving gut biome through fermented foods can boost serotonin production, potentially easing anxiety or depression and improving cognitive function.
• Oral Health: Good bacteria in fermented foods can contribute to better oral health, potentially reducing dental plaque and tartar buildup.

Food Adulteration (Detailed Awareness)

Food adulteration is the deliberate contamination or substitution of food products with inferior or harmful substances, often for economic gain. This practice poses significant risks to public health.

Types of Food Adulteration:

• Intentional Adulteration: Adding non-food items or cheaper, inferior substances to increase quantity or weight. Examples include mixing pebbles, sand, chalk powder, marble chips, or contaminated water into food grains, milk, or spices.
• Substitution: Replacing high-quality ingredients with cheaper, lower-quality alternatives, or misrepresenting the origin of food.
• Adding Harmful Substances: Introducing unauthorized colorings, dyes (e.g., metanil yellow, malachite green), artificial sweeteners, or dangerous preservatives (e.g., formalin) to improve appearance, taste, or shelf life.
• Decomposition/Spoilage Masking: Mixing spoiled or decomposed food with healthy ones to mask their true condition.
• Accidental Adulteration: Occurs due to oversight or neglect during food handling, such as pesticide residues, rodent droppings, or larvae growth.

Harmful Effects of Food Adulteration:

The consumption of adulterated food can lead to a wide range of health issues, from mild to severe, and can have long-term repercussions.

• Acute Poisoning and Toxic Effects: Immediate reactions like diarrhea, nausea, vomiting, and allergic reactions.
• Organ Damage: Adulterants can cause damage to vital organs such as the liver, kidneys, and heart. Examples include liver damage from certain dyes or chemicals, and kidney failure from substances like washing soda.
• Neurological Issues: Some adulterants, like TCP in oils, can cause paralysis or brain damage.
• Cancer: Many adulterants, such as certain chemical dyes (e.g., metanil yellow, malachite green) and formalin, are carcinogenic, increasing the risk of various types of cancer.
• Nutritional Deficiencies: Adulterants reduce the nutritional value of food, leading to nutrient deficiencies even if the quantity consumed seems adequate.
• Gastrointestinal Disturbances: Stomach disorders, indigestion, acidity, and ulcers are common due to the presence of foreign matter or harmful chemicals.
• Other Chronic Diseases: Long-term consumption can contribute to conditions like diabetes, cardiovascular disease, and metabolic dysfunction.
• Specific Adulterant Effects:
  • Formalin: Used as a preservative, can cause asthma, skin conditions, and cancer.
  • Argemone seeds (in mustard oil): Can cause epidemic dropsy and severe glaucoma.
  • Lead Chromate (in turmeric/spices): Can lead to metal toxicity, lead poisoning, and cancer.
  • Brick powder (in chili powder): Can cause stomach disorders.
  • Urea (in milk): Can cause stomach disorders and kidney failure.

Activities (for understanding, not part of notes)

• Classify healthy vs. junk food and explain the nutritional differences.
• Create food and nutrient charts, including recommended daily allowances.
• Talk with health professionals about diet and personalized nutrition plans.
• Conduct surveys on diet and health habits in your community and analyze the findings.
• Research and present on specific deficiency diseases, lifestyle diseases, or food adulteration cases.