PROTEINS

• Protein is a macronutrient. It is one of the three nutrients found in food that the body needs in large amounts. It is essential for the maintenance and building of body tissues and muscle.

• Proteins are made of small compounds called amino acids. Hundreds of amino acids exist in nature, but the human body only uses 22 of them.

• Protein builds new cells and fixes damaged ones in all parts of your body. During childhood, adolescence and pregnancy protein is especially important for growth. Protein is made up of amino acids. Along with growth and repair, they preserve muscle mass, hormone production, enzyme production, properly functioning immune system and to provide energy if carbohydrates aren’t available. Protein is found mostly in meat, eggs, fish, nuts, seeds and beans.

PROTEIN DENSE FOODS EXAMPLES

CHICKEN

MILK

STEAK

NUTS

FISH

EGGS

CARBOHYDRATES

• Carbohydrates are the sugars, starches and fibers found in many sources of food. Carbohydrates provide fuel for the central nervous system and energy for working muscles. They also prevent protein from being used as an energy source and enable fat metabolism.

• Carbohydrates are broken down to the simplest form as glucose, which is your body’s main source of energy. Carbohydrates are important for your brain, nervous system, as nervous also need energy to function properly. They are mainly stored in the liver and muscles to use later for energy. Fiber, a type of carbohydrate, removes waste and promotes bowel health by allowing waste to move more quickly through your gut. They are mostly found in grains, fruits and milk but are also found in nuts, seeds, beans and vegetables.

CARBOHYDRATES DENSE FOODS EXAMPLES

JUICE

ICE CREAM

PAPAYA

BREAD

POTATOES

OATS

COOKIES

RICE

WAFFLE

FATS

• Fats are substances that help the body use some vitamins and keep the skin healthy; they are also the main way the body stores energy.

• In food, there are many types of fats -- saturated, unsaturated, polyunsaturated, monounsaturated, and trans fats.

• Fats are broken down into their simplest form of fatty acids. Fat is used for cell membranes, energy, absorbing fat soluble vitamins, support for your internal organs and to provide taste and texture to food. Types of fats are monounsaturated, saturated and trans fats. Good fats, or unsaturated fats, include olive oil, avocados and nuts. Bad fats, otherwise known as saturated fats, are meat, butter and lard. Trans fats, or very bad fats, are in baked goods, fried foods and snack food.

FAT DENSE FOODS EXAMPLES

CHEESE

NUTS

EGG YOK

AVOCADO

OLIVE OILS

DARK CHOCOLATE

VITAMINS A

Vitamin A is an antioxidant. It can come from plant or animal sources. Plant sources include colorful fruits and vegetables. Animal sources include liver and whole milk. Vitamin A is also added to foods like cereals and some rich source of Vitamin A are listed below

VITAMIN-A DENSE FOODS EXAMPLES

MANGO

CARROT

PUMPKIN

MILK

LIVER

VITAMIN B

• The B vitamins are a class of water-soluble nutrients that play an important role in maintaining normal physiologic and metabolic functions.

• Further, there are eight individual members of the B family that are commonly referred to as B-complex

VITAMIN-B DENSE FOODS EXAMPLES

BROWN RICE

LEGUMES & BEANS

NUTS

BROCCOLI

STEAK

EGGS

VITAMIN C

Vitamin C, also known as ascorbic acid and L-ascorbic acid, is a vitamin found in various foods and sold as a dietary supplement. It is used to prevent and treat scurvy. Vitamin C is an essential nutrient involved in the repair of tissue, some common examples of Vitamin C enriched food are listed below

VITAMIN-C DENSE FOODS EXAMPLES

GUAVA

ORANGE

RED PEPPER

VITAMIN D

• Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement.

• It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.

VITAMIN-D DENSE FOODS EXAMPLES

CHEESE

FISH

EGGS

IODINE

Iodine is a chemical element. The body needs iodine but cannot make it. The needed iodine must come from the diet. As a rule, there is very little iodine in food, unless it has been added during processing, which is now the case with salt. Most of the world’s iodine is found in the ocean, where it is concentrated by sea life, especially seaweed.

IODINE DENSE FOODS EXAMPLES

TUNA FISH

EGGS

MILK

SPINACH

PHOSPHORUS

Phosphorus is a mineral that makes up 1% of a person's total body weight. It is the second most abundant mineral in the body. It is present in every cell of the body. Most of the phosphorus in the body is found in the bones and teeth.It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues. Phosphorus also helps the body make ATP, a molecule the body uses to store energy.

PHOSPHORUS DENSE FOODS EXAMPLES

CHICKEN

MILK

NUTS

IRON

Iron is a mineral that our bodies need for many functions. For example, iron is part of hemoglobin, a protein which carries oxygen from our lungs throughout our bodies. It helps our muscles store and use oxygen. Iron is also part of many other proteins and enzymes.

IRON DENSE FOODS EXAMPLES

KIDNEY BEANS

LIVER

SPINACH

POTATOES

PUMPKIN

LEGUMES

CALCIUM

Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. About 99% of the calcium in our bodies is in our bones and teeth.

CALCIUM DENSE FOODS EXAMPLES

MILK

EGGS

NUTS

VITAMIN-A DEFICIENCY

  • It is the world’s leading cause of preventable blindness in children and increases the risk of disease and death.
  • A serious problem in more of half of all countries, though it mainly affects poorer regions.
  • In pregnant women, vitamin A deficiency can cause night blindness and increase risk of maternal mortality.
  • Vitamin A is an essential nutrient, and it’s particularly good for skin and for healthy eyes.

HOW IT LOOKS UNDER VITAMIN-A DEFICIENCY

NIGHT BLINDNESS

VITAMIN-B DEFICIENCY

  • Thiamin (vitamin B1) helps the body’s cells convert carbohydrate into energy. Carbohydrates provide energy for the body, especially the brain and nervous system. Thiamin also plays a role in muscle contraction and conduction of nerve signals.
  • A lack of thiamin is called beriberi and can cause weakness, fatigue, psychosis and nerve damage.
  • Whilst it is not very common, alcoholics are most at risk of thiamin deficiency

ABOUT, SYMPTOMS AND TREATMENTS

VITAMIN-C DEFICIENCY

  • Often seen as the most famous of the deficiencies, as a lack of vitamin C causes Scurvy.
  • Vitamin C is also an antioxident helping to prevent against cardiovascular disease and some cancers.
  • You’d have to take a lot of vitamin C from supplements to overdose, but very high levels over long periods can lead to kidney stones.
  • Vitamin C (also called ascorbic acid) is vital for the body, because it’s needed to make collagen. Without vitamin C, collagen can’t be replaced and the different types of tissue breakdown, leading to the symptoms of scurvy. These include:
    • Muscle and joint pain
    • Tiredness
    • Appearance of red dots on the skin
    • Bleeding and swelling of the gums

ABOUT, SYMPTOMS AND TREATMENTS

HOW IT LOOKS UNDER VITAMIN-C DEFICIENCY

SCURVY

VITAMIN-D DEFICIENCY

  • Up to a quarter of the population has low levels of vitamin D in their blood according to UK government figures.
  • Vitamin D has several important functions. For example, it helps to regulate the amount of calcium and phosphate in the body.
  • A lack of vitamin D can lead to rickets in children and weakness, aches and pains in adults where bones don’t have enough calcium called osteomalacia.

ABOUT, SYMPTOMS AND TREATMENTS

HOW IT LOOKS UNDER VITAMIN-D DEFICIENCY

RICKETS

IODINE DEFICIENCY

  • Iodine is involved in the synthesis of thyroid hormones. These hormones help to keep cells and the metabolic rate healthy.
  • Taking high doses of iodine for long periods of time could change the way your thyroid gland works. This can lead to a wide range of different symptoms, such as weight gain.
  • Similar problems can occur with deficiencies in the amount of iodine in your diet, especially if you’re pregnant.

ABOUT, SYMPTOMS AND TREATMENTS

HOW IT LOOKS UNDER IODINE DEFICIENCY

GOITER

IRON DEFICIENCY

  • Iron is an essential mineral with several important roles in the body. For example, it helps to make red blood cells which carry oxygen around the body.
  • A lack of iron can cause iron deficiency anaemia and is not uncommon even in the West.
  • Too much can cause constipation, nausea, vomiting and stomach pain. Very high doses of iron can be fatal, particularly if taken by children, so always keep iron supplements out of the reach of children.

ABOUT, SYMPTOMS AND TREATMENTS

SYMPTOMS - UNDER IRON DEFICIENCY

ANEMIA

CALCIUM DEFICIENCY

  • Calcium is the most abundent mineral in our body as it’s the major constituent of bones and teeth.
  • Calcium is also required for muscle contraction and short term deficiency can cause muscle cramps, stiffness and poor mobility.
  • It’s important to have a good calcium intake in the bone-building years which are as a baby and again from adolescence to about 30 years of age; especially important in females.  Insufficient calcium during these periods can lead to brittle-bone disease (osteoporosis) when you’re older where your bones break very easily.  Post-menopausal women should also have a good calcium intake to help slow the rate of bone degeneration.
  • Although calcium toxicity is rare, symptoms may include fatigue, depression, muscle weakness, kidney stones, constipation and spondylitis (rigidity and inflammation of the spine).
  • Too much calcium can also limit iron absorption.

ABOUT, SYMPTOMS AND TREATMENTS

HOW BONE MATRIX LOOKS UNDER CALCIUM DEFICIENCY

Osteoporosis

BONE MATRIX:

DENSE (Normal) VS LIGHT (Osteoporosis)