The importance of a balanced diet by marjorie McCartney

The Importance of a Balanced Diet A balanced diet is one which includes all of the 7 groups of nutrients in quantities which will provide the optimum functioning and health for our bodies and minds. The SEVEN groups of nutrients are:  Protein  Fat  Carbohydrate  Vitamins  Minerals  Fibre  Water Many of those though, not all, can be provided by fruit and vegetables we can grow. [For vegans, providing the diet is planned carefully, a healthy balanced diet is not difficult. Although neither Vitamin D not Vitamin B12 can be obtained from fruit and vegetables]. If you are considering going on a diet to help you to lose weight it is most important that you do not cut out any single group of nutrients. It is important to be aware that many of the nutrients, especially in fresh food, can deteriorate or be destroyed by:  Handling – the more often the items are handled the more nutrients can be lost;  How the items are handled;  Method of and length of time of storage;  Exposure to heat or light;  Method of and length of time of cooking.  The consumption of alcohol, especially in large or sustained quantities can reduce or prevent the effectiveness of many nutrients especially Vitamins and Minerals.

Proteins – ‘Any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies, that are necessary for the proper functioning of an organism. They are essential in the diet of animals for the growth and repair of tissue’ http://www.thefreedictionary.com/protein

Complete proteins - can be easily obtained from eggs, meat, fish, milk, cheese and other milk products. These contain all of the essential amino acids Incomplete proteins – These proteins do not have all of the essential amino acids. They can be found in legumes [peas, beans, lentils etc.]. Small amounts of protein can be found in many fruits and vegetables. If our source of protein comes from the incomplete protein group, it is important to have a good mix of these foods to give complete proteins. See the food table in the link below http://www.dsfacts.com/protein.php Carbohydrates There are two types of carbohydrates, simple and complex: Simple Carbohydrates Simple carbohydrates are the sugars and don’t require your body to break them down. The body can absorb them easily and quickly which can lead to an energy spike followed by a low. These refined sugars usually have a high GI which will affect blood sugar levels quickly. [see article on GI] They are present in most processed food and drinks you will buy but also in fruit in quite high quantities. Complex Carbohydrates Complex carbohydrates are usually the starchy foods. Although they are still sugars they are in a form which takes longer for the body to break down and produce energy. It is important to include these carbohydrate foods in your diet as they contain valuable vitamins, minerals and fibre which are essential for health and wellbeing. Complex carbohydrate foods include – cereals/ grains - wheat, oats, rye, rice, quinoa, buckwheat

Products from these – breakfast cereals, bread, pasta, couscous [ cakes and biscuits also contain high levels of sugars] - fruit and vegetables – potatoes, sweet-potatoes, beetroot, parsnips, carrots, legumes [peas, beans, lentils, chickpeas], sweetcorn. Fat Fats serve several functions in the body: - They provide the body with energy. - Stored fat helps to protect our vital organs. - Fat also helps the four ‘fat-soluble’ vitamins - A, D, E and K to move through the bloodstream and be absorb into your body. - Fat also provides insulation to help control body temperature. Our bodies need these essential fats so it is important we can get them from our diet.

Types of Fat: Fats can be divided into three groups: - saturated fats – are usually found in animal products [ meat and meat products, dairy and dairy products] – they increase the body’s levels of bad cholesterol. The current thinking on this at the moment, is that these are the fats that should be used for cooking [in small quantities]. - unsaturated fats - are found in olive oil and rapeseed oils, other vegetable oils, fish and nuts. They are considered good fats. Oils are best kept for salads, drizzling over dishes and bread. Use good quality and store away from heat and light.

trans fats - found in vegetables fats and oils which have been hardened by adding extra hydrogen and are often used in baked products, in butter substitutes and in fried foods – their use should be limited in the diet or avoided altogether.

Vitamins Vitamins are organic compounds and are essential nutrients which, although needed in small amounts, our bodies are not able to create by themselves in sufficient quantities so we must get them from our diets. The fat-soluble vitamins – A,D,E and K can be stored in the body so it is possible for us take in sufficient quantities to conserve. The water soluble Vitamins – C and the B group cannot be stored and should be replenished each day. Vitamin

Also called retinol

Uses in body   

helping your immune system to fight infections helping vision in low light keeping skin healthy

Too much or too little

Sources

Too much can affect bones, making them more likely to fracture when you are older.

eggs , oily fish, fortified butter substitutes, milk and milk products. Liver is a particularly rich source – never eat more than once a week. Beta-carotene can be converted into Vitamin A by the body – many yellow, red and green vegetables and fruit.

Vitamin D will help to prevent this

B group B1 - thiamin

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B2 riboflavin

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Is necessary for healthy teeth, bones, hair, skin and nails. Can help reduce fatigue and tiredness.

Energy Absorption of iron  Anti-oxidant

Low levels of vitamin B1 can cause tingling in the fingers and toes, fatigue, poor concentration, memory problems, mental confusion, poor or lack of appetite and balance problems

Too little Riboflavin can cause weakness, swollen or sore throat or tongue, cracked skin around mouth, dermatitis and anaemia. Can also affect vision, including blurred vision and itching, watering, sore, or bloodshot or lightsensitive eyes, Particular groups may be especially susceptible to riboflavin deficiency - the elderly, the chronically ill and alcoholics.

-Fresh vegetables and legumes such as beans, peas and peanuts -Fresh and dried fruit -Eggs -Wholegrain breads and breakfast cereals -Liver and meat -Yeast and yeast products eg bread - milk and milk products, - lean meat, - eggs - green leafy vegetables.

B3 - niacin

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B5 – pantothenic acid

conversion of dietary proteins, fats, and carbohydrates into usable energy. used to synthesize starch that can be stored in muscles and liver for eventual use as an energy source. anti-oxidant

Deficiency is rare but symptoms of mild niacin deficiency can include fatigue, vomiting, depression, poor circulation and indigestion

helps in the breakdown of fats and carbohydrates for energy, manufacture of red blood cells, Manufacture of sex and stress-related hormones produced in the adrenal glands. maintaining a healthy digestive tract, helps the body use other vitamins, particularly B2

deficency is rare, but may include symptoms such as fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections.

Vitamin B5 is easily lost during processing and cooking

B6 pyridoxine

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helps the body to use and store energy from protein and carbohydrates helps to form haemoglobin

Too little B6 can create problems such as - anaemia, itchy rashes, Problems with the lips and mouth, depression, confusion, and a weak immune system.

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yeast and yeast products, meat, fish, milk, eggs, nuts, green vegetables, beans, enriched breads and cereals. The human body can also make niacin from the amino acid tryptophan

fresh meats, vegetables, and whole unprocessed grains have more vitamin B5 than refined, canned, and frozen food. the best sources are brewer's yeast, corn, cauliflower, kale, broccoli, tomatoes, avocado, legumes, lentils, egg yolks, beef (especially offal, turkey, duck, chicken, lobster, salmon, milk, split peas, peanuts, soybeans, sweet potatoes, sunflower seeds, wholegrain breads and cereals, wheat germ, Pork, poultry (such as chicken or turkey) Fish, eggs, milk bread whole cereals – such as oatmeal, wheat germ and

B9 – folate or folic acid

 Helps to synthesize DNA, RNA and to repair  Supports rapid cell division and growth  To produce healthy red blood cells  It is important for pregnant women to have enough folic acid to prevent major birth defects of her baby's brain or spine (neural tube defects, including spina bifida and anencephaly)

Along with a deficiency of vitamin B12, too little folate can lead to anaemia – symptoms include; weakness, fatigue, difficulty concentrating, irritability, headache, heart palpitations, and shortness of breath

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B12

Vitamin B12 is required for the proper function and development of the:  brain,  nerves,  blood cells,  and many other parts of the body.  To help avoid anaemia  helps to protect cells and keeps them healthy  is necessary for the maintenance of healthy

Too little causes vitamin B12 deficiency anaemia. The body produce larger than normal red blood cells, described as megaloblastic which don't do their job as well.  Extreme tiredness or fatigue  A lack of energy or lethargy  Breathlessness  Headaches and faint  Tinnitus and Poor appetite

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brown rice vegetables potatoes, chickpeas, soya beans, peanuts some fortified breakfast cereals vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, liver, yeast, asparagus, and Brussels sprouts are among the foods with the highest levels of folate. fish and shellfish, meat (especially liver), poultry, eggs, milk, and milk products.

Taken from our food it is not likely to overdose on Vitamin C. However, if taking it in the form of supplements it can

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kiwis paypaya lychees oranges and orange juice

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Ascorbic Acid

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connective tissue, which gives support and structure for other tissue and organs helps wound healing

it helps to regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones and teeth healthy.

cause problems, such as –  Diarrhoea, Nausea,Vomiting  Heartburn  Abdominal bloating and cramps  Headache, Insomnia  Kidney stones Too little Vitamin C can result in a disease known as scurvy Taking too many supplements over a long period of time can cause more calcium to be absorbed than can be excreted. The excess calcium can be deposited in and damage the kidneys. Excessive intake of vitamin D can also encourage calcium to be removed from bones, which can soften and weaken them.

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red and green peppers strawberries blackcurrants broccoli brussels sprouts

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oily fish – such as salmon, sardines and mackerel eggs fortified fat spreads fortified breakfast cereals some powdered milks we get most of our vitamin

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D from the action of sunlight on our skin

Too little can lead to bone deformities such as rickets in children, and bone pain and tenderness as a result in adults.

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it acts as an antioxidant protects cell membranes. helps to maintain healthy skin, healthy eye strengthens the immune system blood clotting, which means it helps wounds to heal properly to help keep bones healthy. used externally, it can help

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Gastrointestinal diseases Dry hair or loss of hair Muscular weakness Slow tissue healing Leg cramps

Too little can lead to:  Nose bleeds  Easy bruising  Bleeding gums  Heavy menstrual bleeding

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plant oils – olive, rapeseed, soya, corn. Other good sources include:  nuts and seeds  wheat germ – found in cereals and cereal products 

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green leafy vegetables – such as broccoli and spinach vegetable oils

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with the appearance of spider veins, bruises, scars, stretch marks, and burns. After surgery, vitamin K can be used to speed up skin healing and reduce bruising and swelling.

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Blood in the urine

cereal grains

Small amounts can also be found in meat and dairy foods.

Minerals There are several minerals with are needed by the body in minute quantities. However, in this table I shall deal only with the main ones.

Mineral Calcium

Uses in the body Ca calcium has several important functions in the body:  helping to build strong bones and teeth  regulating muscle contractions,  regulating heartbeat  ensuring normal blood clotting

Too Much or Too Little Too much calcium could lead to stomach pain and diarrhoea. Too little Calcium:  risk of osteoporosis.  brittle bones,  eye damage,  abnormal heartbeat. Do not self-treat by taking a large amount of calcium supplements.

Sources 

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milk, cheese and other dairy foods green leafy vegetables – such as broccoli- not spinach soya beans and tofu soya drinks with added calcium nuts bread and anything made with fortified flour tinned fish shellfish, organ meats whole grains, beans, nuts, potatoes, dark leafy greens, dried fruits such as prunes, cocoa, black pepper yeast

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meat including liver

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Copper

Iron

Cu an essential trace mineral present in all body tissues. works with iron to help the body form red blood cells.  it helps to keep blood vessels, nerves and immune system healthy  helps to keep bones healthy.  it aids in iron absorption.  It helps to make red blood

Too little copper may lead to anaemia and osteoporosis. Copper in large quantities is poisonous.

Too much iron can lead to

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Fe  

Magnesium Mg

Manganese Mn

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cells, which carry oxygen around the body. It is a part of all cells. It is involved in the conversion of blood sugar to energy.

It helps to maintain normal nerve and muscle activity supports the immune system, keeps the heart beat steady, helps bones remain strong. helps regulate blood glucose levels

Bone production Helps to keep skin healthy Helps to control blood sugar levels An excellent anti-oxident

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constipation nausea vomiting stomach pain Very high doses of iron can be fatal, particularly if taken by children Iron should only be taken if prescribed by a doctor. Always keep iron tablets out of the reach of children. Too little iron can lead to  iron deficiency anaemia  fatigue, poor performance at school or work,  difficulty maintaining body temperature,  Restless legs Too little magnesium can lead to:  muscle cramps,  facial tics,  poor sleep,  chronic pain Alcohol and caffeine consumption can seriously affect the effectiveness of magnesium. Calcium supplements can also decrease the absorption of Magnesium Taking magnesium supplements is not recommended without medical advice Manganese is a trace element which can be stored in the body. A normal diet should provide all that is necessary.

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beans nuts dried fruit – such as dried apricots wholegrains – such as brown rice fortified breakfast cereals soybean flour most dark-green leafy vegetables

Beans, peas, lentils whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds and nuts dairy products, meats, chocolate and coffee. Water with a high mineral content, or “hard” water, whole grains, legumes, vegetables, fruits.

Phosphorus P

Potassium K

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The formation of bones and teeth.  Helps the body to use carbohydrates and fats.  It is needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.  It helps the body to store energy. Phosphorus works with the B vitamins. It also helps with the following:  Kidney function  Muscle contractions  Normal heartbeat  Nerve     

Selenium Se

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Helps the body needs to work normally. Muscle contractions It helps nerves and muscles communicate. Helps the correct functioning of the kidneys Helps maintain normal blood pressure An excellent anti-oxidant Helps with normal thyroid function

Phosphorus deficiency is rare. Excessively high levels of phosphorus in the blood, although rare, can combine with calcium to form deposits in soft tissues such as muscle.

Abnormal potassium levels may cause symptoms like: muscle cramps or weakness, nausea, diarrhoea, frequent urination, dehydration, low blood pressure, confusion, irritability, Potassium supplements should only be prescribed by a doctor Only very small amounts needed Although an excellent antioxidant it has been suggested that selenium can increase the risk of melanoma

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meat milk. whole-grain breads and cereals Fruits and vegetables contain only small amounts of phosphorus.

Greens vegetables, such as spinach, kale andccabbage Fruit -grapes and blackberries Root vegetables Citrus fruits, such as oranges and grapefruit

Brazil nuts contain 10x daily requirement Other good sources:  Fish, oysters, clams,  liver, and kidney.  meat,  grains and seeds,

Sodium Na Common salt is Sodium chlorideNaCl

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Zinc Zn

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controls blood pressure and blood volume. For muscles and nerves to work properly.

boosts the immune system, treats the common cold helps prevent respiratory infections.. Can help with:  an eye disease called macular degeneration  for night blindness, and cataracts.  asthma;  diabetes;  high blood pressure;  skin conditions such as psoriasis, eczema, and acne.

Too much sodium in the diet may lead to:    

High blood pressure in some people A serious build-up of fluid in people with congestive heart failure, cirrhosis of the liver, kidney disease

Deficiency can lead to:  Poor growth,  loss of appetite,  poor immune function.  hair loss,  diarrhoea,  weight loss,  delayed healing of wounds

Sodium occurs naturally in most foods. The most common form of sodium is sodium chloride, which is table salt.  Milk, beets, celery also naturally contain sodium.  Drinking water, also contains sodium, but the amount depends on the source.  Sodium is also added to many food products.  Processed meats like bacon, sausage, and ham,  canned soups and vegetables also contain added sodium.  Fast foods are generally very high in sodium.  Oysters, crab and lobster  red meat  beans,  nuts,  whole grains,  fortified breakfast cereals,  dairy products

The Interaction Between Nutrients It has been discovered that many nutrients require the presence of others to function, to function effectively or to be absorbed in our bodies. While there may be many that are not known about yet or that I am unaware of, I will give here those that I know which may be helpful in planning your diet. Copper works with Iron

Copper works with iron to help the body form red blood cells. Copper aids in iron absorption in the body. Phosphorus works with the B vitamins. Phosphorus is necessary for your body to take in vitamin B and use the many forms of it properly within the body. Grapefruits can increase the absorption of some drugs, Eg - Grapefruit should not be eaten if you are taking statins effectively increasing the amount of drug â&#x20AC;&#x201C; a potentially Check with your pharmacist dangerous side effect Vitamin C with Iron Vitamin C is essential [preferably from your diet for effective absorption of iron] For more information: http://www.kitchenstewardship.com/2014/06/20/cheat-your-supplements-what-works-what-doesnt/ http://www.webmd.boots.com/vitamins-and-minerals/vitamins-facts http://www.nhs.uk/livewell/healthy-eating/Pages/Healthyeating.aspx http://www.nhs.uk/livewell/goodfood/Pages/Goodfoodhome.aspx

for the interaction of drugs with nutrients see the following useful site http://edis.ifas.ufl.edu/pdffiles/He/HE77600.pdf