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1 Minerals are inorganic substances which we need in very small amounts in our diet. Some minerals needed for humans are: Mineral Why you need it Iron To make haemoglobin, the red pigment in blood cells which carries oxygen For bone and teeth formation For making the hormone thyroxin Calcium Iodine Deficiency symptoms Anaemia caused by a lack of haemoglobin to carry oxygen Foods rich in it Poor growth of bones and teeth Goitre Milk, cheese and egg Sea food, table salt Liver, lentils and red meet Iron: Part of the haemoglobin molecule, present in the red blood cells contains iron. This mineral plays an important part in carrying out oxygen around the body. As red blood cells break down, their iron is stored in the liver and used to make more haemoglobin. However some iron is lost, and adults, need to take in some iron in the diet (about 15 mg of iron each day). Iron is also needed in the muscles and for enzyme systems in all the body cells. Red meat, especially liver and kidney, is the richest source of iron in the diet, but eggs, groundnuts (nueces), bread, spinach, lentils and most green vegetables are also important sources. If the diet is deficiency in iron, you may suffer anaemia, in this case, insufficient haemoglobin is made and the oxygen carrying capacity of the blood is reduced, you therefore feel more tired and weak. Calcium: calcium in the form of calcium phosphate is deposited in the bones and teeth to make them hard. It is present in blood plasma and plays an essential in normal blood clotting. Calcium is also needed to for the chemical changes that make muscles contract and for transmission of nerve impulses. The richest sources of calcium are milk, and cheese, but calcium is also present in most foods in small quantities, and also in hard water. Many calcium salts not soluble in water may pass through the alimentary canal without being absorbed. Simply increasing the calcium in the diet may not have much effect unless calcium is in the right form, diet is balanced and the intestine is healthy Vitamin D and bile salts are needed for efficient absorption. . Iodine: this is needed only in small amounts, but it forms an essential part of the molecule of thyroxin. Thyroxin is a hormone produced by the thyroid gland in the neck. Special rich sources of iodine are sea fish, shell-fish and most vegetable ( if the soil where they grow in not deficient in this mineral). In some parts of the world where soil has little iodine, potassium iodine may be added to table salt to bring the iodine in the diet to a satisfactory level. Phosphorus: is needed for the calcium phosphate of bone and also for DNA. It is present in nearly all food, but is particularly abundant in cheese, meat and fish. Sodium: is consumed by the human body in form of sodium chloride.(common salt). Sodium is a highly reactive, metallic and alkaline element. It is very essential for life, as it is present in the extra-cellular fluids in the body. This essential mineral is also found in bones and fluids around the cell. It is commonly found in saliva 2 and enzymes. It works along with potassium, which is another important cation present in the intracellular fluids. Sodium helps maintain the body water distribution and blood pressure. It also helps maintain the acid-base balance. Sodium is also needed to stimulate muscle contraction as it is the major component of nerves. Calcium and other minerals are kept in soluble form due to sodium. It also stimulates adrenal glands and helps prevent heat strokes. Sodium along with chloride and bicarbonate maintains the balance of electrically charged particles in the fluids and tissues. Sources of Sodium: Sodium is found in the foods that we consume. The major source is the common table salt that we use to season. . The other sources of food are soy sauce, pickles, olives and sauerkraut. You even get salt from salty meats, fish, processed cheese, instant soups. In the natural food groups, vegetables like dry lotus stems, leafy vegetables, pulses and legumes are foods high in sodium. It is also present in shellfish, carrots, kidney and bacon. Uses of Sodium A low sodium diet that is combined with healthy weight loss diet helps reduce high blood pressure. It is used in the treatment of diarrhea, muscle cramps, dehydration and fever due to its property of holding water in the body tissues. Sodium helps in nerve transmission and muscle contraction that includes beating of the heart. It maintains a balance of positive and negative ions in the body fluid and tissues. Hyponatremia is a medical term used for sodium deficiency. When the body's balance of electrolytes becomes unstable, it means the person is suffering from sodium deficiency. This situation arises if there is too much fluid in the body that leads to dilution of the sodium or if the sodium levels are too low in the body. Excessive diarrhea or vomiting also lead to sodium deficiency in the body. Symptoms of Sodium Deficiency: The symptoms of sodium deficiency include feelings of weakness, apathy, nausea and cramps in the muscles of the extremities. Sodium deficiency, in very rare cases, may lead to shock due to extremely low blood pressure. The other symptoms of sodium deficiency are neurological, such as confusion, loss of reflexive movement, convulsions or even coma. Treatment of Sodium Deficiency: Sodium deficiency treatment includes intravenous saline, water restriction and administration of diuretics. The person suffering from sodium deficiency is monitored, as rapid stabilization may lead to heart failure. Sodium deficiency is commonly seen in marathon runners or distance athletes. As they keep drinking water while running, their body level of fluids increase leading to dilution of sodium. This condition is also called as water intoxication. Thus, they are advised to drink sports drinks, sports gels or other electrolyte replacement supplements. Vitamins: vitamins are organic substances needed in very small amounts. They do not have energy value at all. But without any of them several illnesses are caused. Examples of vitamins are: Vitamin A, B, C, D, and K. The features shared by all vitamins are: They are not digested or broken down for energy. Mostly they are not built into the body structure. 3 They are essential in small quantities for health. They are needed in chemical reactions in the cells, working in association with enzymes. Plants can make vitamins in their leaves, but animals, have to obtain them from the diet. If any of the vitamins is missing or deficient in the diet, a vitamin deficiency disease may develop. Such diseases can be cured, at least in the early stages, simply by adding the vitamin to the diet. Vitamins can be grouped as soluble in water or fat soluble. These ones are mostly found in animal fats, or vegetable oils. Water soluble vitamins are found in green leaves, fruits, and cereal grains. ((See table 10.1 on page 89)) Vitamins can be fat soluble as Vitamins A, D and K; or soluble in water as Vitamins B,C and carotene, the precursor of vitamin A. Vitamin Why you need it β Carotene (precursor of Vitamin A ) D K C B (B1, B2,B3,B5, B6,B7, B9,B12) B12 (Folic Acid) is recommended to pregnant women, to reduce the incidence of birth defects). Disease related to its lack GOOD VISON Night Blindness It helps to make the Keratomalacia substance needed to (cornea gets dry) see in them light Immune function Low resistance to deseases. FOR BONES AND RICKETS TEETH OSTEOPENIA FORMATION OSTEOPOROSIS Blood clotting PROBLEMS process WITH BLOOD CLOTTING To prevent flu and colds; bleeding gums, poor healing of wounds. Easily destroys with cooking, so it`s important to eat fresh uncooked food. Provide cells with energy Foods rich in it Liver, Fish, carrots apple, and fresh green leaves. Milk, cheese, yoghurt, liver and cheese. Green vegetables (is also synthesized by some bacteria of the colon) SCURVY Citrus fruits. Tomatoes Beri beri (people have little energy and weak muscles) Whole cereals brown flour and rice. 4 Dietary fibre: when we eat vegetables and other fresh plant material, we take in a large quantity of plant cells. Cell wall of plant cells consist mostly of cellulose. Since we do not have enzymes for digesting cellulose, plant cell walls reach the large intestine without being digested. This undigested part of the diet is called fibre or roughage. The colon contains many bacteria which can digest some of the substances in the plant cell walls to form fatty acids. Fibre helps to prevent constipation and keep the colon healthy. Most vegetable and whole (integral) cereal grains contain fibre, but white flour and white bread do not contain much. Good sources of dietary fibre are vegetables, fruits and wholemeal bread. (integral) Water: is needed in much larger quantities (around 2-3 litres per day). Water is need for several reasons: The cytoplasm in our cells is a solution of proteins and other substances in water. All the metabolic reactions happening in our cells will only happen in solution. Otherwise metabolism will stop and cells die. Water is used to transport substances around the body. Blood is mostly water, so of a person becomes severely dehydrated, their blood gets thicker, and it travels more slowly around the body. Water also helps in digestion; digested food, salts, and vitamins are carried round the body as a watery solution in the blood. Excretory products such as excess salts and urea are removed from the body in solution by the kidneys. Water dissolves waste products so that they can be removed by urine. It evaporates from the skin when you are hot cooling you done. Water plays an essential part as a reactant and solvent. Since we lose water by evaporation, sweating, urinating and breathing we have to take in water with the diet. Different people need different diets: not everybody need the same amount of energy in their diet. The more energy a person uses up each day, the more they need in their diet. Different people also need different proportions of the different types of food. A growing child will need plenty of protein for making new cells, an athlete needs proteins for building muscles and plenty of carbohydrate for energy. A pregnant woman needs extra iron, calcium and folic acid for the baby. A good diet is called a Balanced Diet, and contains the right amount of energy to meet a person’s needs. It also contains some of the seven types of food (carbohydrates, fats, proteins, roughage, water, vitamins and minerals) it contains enough of each of them but not excess of any of them. The right diet for a person may not be the right diet for another person, even of your same gender or age (depends also on the lifestyle). Fresh fruit and vegetables are a very important part of a balanced diet. They contain many vitamins and minerals but they also contain roughage, or fibre. Fibre helps to prevent constipation, helping to keep food moving quickly through the digestive system. This reduces the risk of several different illnesses including bowel cancer. Brown rice and whole wheat contain vitamins and roughage; so brown bread is much better for you than white. 5 Practical Work Number : To be done for ................................................ Answer the following questions: 1. Answer questions 2-5 from page 89 Read page 89 and answer: 2.Why is fibre important? Where can be mostly found? 3. State 5 reasons why water is necessary in the diet. 4.State which vitamin/s: a) is responsible of blood clotting process. Which mineral also plays a role in it? b) it`s lack can lead to blindness. c) are soluble in water d) is recommended to pregnant women. 5. Complete the following chart: Vitamin Why you need it Carotene ( ) D Blood clotting process Disease related to its lack Blindness Foods rich in it Milk, cheese, yoghurt, liver and cheese. Green vegetables To prevent flu and colds; bleeding gums, poor healing of wounds. 6. What do you understand by balanced diet? 7. Caroline and Patricia are 23 years old. Patricia is pregnant and works in a greenhouse. Caroline is a little overweight and works as a secretary in an important cosmetic company. Which advice would you give to both of them? What should each of them do and include in their diet. 8. Find out the consequences of high cholesterol and make a short list with food rich in it. 6 Homework : To be done for ............................................................ 1. True or false: Justify ALL your answers. (2 points) 1. Energy from the food is used to build complex molecules. 2. Our diet must contain proteins, carbohydrates and fats. 3. Fats, carbohydrates and fibre provide energy. 2. Select the correct option: (1 point) 1. Lack of vitamin A: a) Can lead to blindness b) Can cause rickets c) Can cause scurvy 2. The excess of carbohydrate is converted to: a) Glycogen b) Starch and glycogen c) Fat or glycogen d) Fat depots 3. State the main differences and similarities between carbohydrates and fats. (2 points) 4. Answer questions 1-5 of page 87. (5 points)