For most people in a struggling economy, pay day is possibly the
happiest day of the month. To be able to eat well, at least for a while,
is a wonderful thing. One can eat proteins, vegetables, and fruits, not
just carbohydrates to fill up.
The feeding economics of households vary but whatever budget we work
with, we do need to ensure we include in our diet a variety of food
types and a variety of foods from each type. For example, beans,
groundnuts, walnuts, and melon seeds are all seeds and nuts. Yams,
cassava, and potatoes are vegetable tubers. Rice, millet, wheat, and
corn are all grains. Liver, beef, and kidney are all meats. Oranges,
limes, and grapefruits are all citrus fruits. Bananas, mangoes, and
guavas are all fruits. Mackerel, stock fish, tilapia are all fish.
Chicken, turkey, and eggs are all poultry. When we include a variety of
food types in our diet, we ensure that we get all the vitamins as
different foods contain different vitamins and to different extents.
Since we cannot do maths with every meal, forever calculating and
measuring , the easy thing to do is to include a variety over a course
of time such as within a month: rice once in a while, cassava once in a
while, yam once in a while; liver once in a while, chicken once in a
while, kidney once in a while, stock fish once in a while, beef once in a
while, mackerel once in a while; oranges once in a while, mangoes once
in a while, avocados once in a while, etc., based on what foods we like
and can afford and are safe for our peculiar conditions. Some foods such
as rice, cassava, and bread are staples and we tend to eat them almost
every day, but they should be combined with a variety of other foods to
ensure we get all the vitamins.
Apart from variety of food types, we also need to include something
fresh (uncooked vegetable and fruit) among the foods we consume daily
because cooking can destroy some vitamins or reduce the amount of some
vitamins in foods. Fresh foods will always give us some vitamins. In
affluent countries, a vegetable salad is a regular course in a main meal
and fruits are also always at the table.
Why the fuss about vitamins? We will now consider the functions of various vitamins. We've water-soluble vitamins, which we need to eat every day, as our body can't store these vitamins. But, fat-soluble vitamins can be stored by the body.
Water-soluble vitamins:
Vitamin C (ascorbic acid)
Vitamin C helps to maintain skin integrity, absorb iron
from the gut and heal wounds, and is important in immune functions.
Vitamin C deficiency is rare in healthy people but can affect those with
illnesses such as cancer, coeliac disease and alcoholism, or those
being fed intravenously. This can lead to a condition called scurvy,
which causes fatigue, bleeding and poor wound healing.
Vitamin C is found in citrus fruit and juices, tomatoes,
spinach, potatoes, berries, green and red peppers, and broccoli. It is
easily destroyed by heat and light, so vitamin C-rich food should be
stored in a cool, dark place, and prepared and cooked as quickly as
possible.
Research has shown that people who eat foods high in
vitamin C have lower rates of cancer and heart disease. Too much vitamin
C can cause diarrhoea and kidney stones and, as it increases iron
uptake, taking too much can also lead to iron overload.
Folate (vitamin B9)
Folate (folic acid), also called vitamin B9 is essential
for the normal formation of the red blood cells, protein metabolism,
growth and cell division.
A good supply is particularly important for women who are
planning to conceive and those who are in the first three months of
pregnancy, when the recommended intake is 400 micrograms a day. Folate
has been shown to reduce the risk of having a baby with a neural tube
defect such as spina bifida.
Folate has also been shown to work together with vitamin
B6 and vitamin B12 to decrease the risk of heart attack, stroke or loss
of circulation in the hands and feet.
Food sources include
liver, yeast extract, citrus juices and fruits, beans, nuts, seeds,
liver, dark green leafy vegetables. Folic acid is the synthetic form of
folate and is found in supplements and in fortified breads, milks and
cereals.
People with folate deficiency may develop a condition
called megaloblastic anaemia in which the red blood cells are enlarged.
Vitamin B1 (thiamine)
Thiamine helps to break down carbohydrate, fat and
alcohol. Dietary sources include fortified cereals and bread, offal,
pork, nuts, and legumes (peas and beans). Large doses may cause
headaches, insomnia, weakness and skin problems.
People who have a thiamine deficiency (known as beri-beri)
cannot properly process carbohydrates or fat and develop a range of
symptoms such as cardiac and neurological problems. It mainly affects
people with chronic disease, malabsorption problems, anorexia or
chronic, binge drinking alcoholics.
Vitamin B2 (riboflavin)
Your body needs vitamin B2 to extract energy from fat,
protein and carbohydrate in food. It is found in dairy products, meat,
fish, asparagus, broccoli, poultry and spinach.
Riboflavin deficiency can cause skin disorders, especially
in and around the mouth. There is no evidence that riboflavin has toxic
effects on the body or that large doses do any good.
Vitamin B6 (pyridoxine)
Pyridoxine is essential for breaking down protein and
metabolising haemoglobin (the oxygen carrying red pigment in your
blood). It is also essential for energy production and normal brain
function.
Bacteria in the gut make pyridoxine, some of which is
absorbed through your gut wall. Food sources include poultry, fish,
pork, eggs, offal, soybeans, oats, whole-grain products, nuts, seeds and
bananas.
Pyridoxine deficiency is rare in healthy people but can
cause skin problems, especially in and around the mouth, and
neurological problems. High daily doses of vitamin B6 can cause nerve
damage.
Vitamin B12 (cyanocobalamin)
Vitamin B12 is involved in the production of red blood
cells, in cell metabolism and in nerve function. Foods derived from
animals (including meat, fish, shellfish, poultry, eggs and dairy
products) and some fortified breakfast cereals are a good source of
vitamin B12.
The stomach produces a substance that enables the body to
use vitamin B12. However, some people cannot absorb vitamin B12 properly
and are at risk of developing pernicious anaemia. Strict vegetarians
and vegans may also need to take supplements to make up for any
deficiencies in their diets.
Niacin
Niacin is involved in fat metabolism and helps maintain
the condition of your skin. It can reduce certain types of fat in your
blood, including lowering low-density lipoprotein (LDL) cholesterol (the
‘bad’ cholesterol) and triglycerides. It also raises high-density
lipoprotein (HDL) cholesterol (the ‘good’ cholesterol).
Food sources include lean meats, poultry, fish, organ
meats, brewer’s yeast, peanuts and peanut butter. Cereals provide
moderate amounts. Niacin can also be made in your body. Niacin
deficiency is rare and very large doses can cause liver problems.
Pantothenic acid and biotin
Pantothenic acid and biotin are involved in fat and
carbohydrate metabolism, and are found in foods derived from animal
sources, including dairy products and in certain cereals and pulses.
There are no recommended intakes and they are not known to be toxic.
Fat soluble vitamins:
Vitamin A (retinol)
Vitamin A is a fat-soluble vitamin needed for healthy
vision, bone growth, reproduction and the immune system. Deficiency is
rare in the Western world, but inadequate amounts of vitamin A can cause
vision impairment, especially at night.
Vitamin
A is manufactured in your body from substances called beta-carotenes,
which are found in dark green, orange and yellow vegetables, such as
spinach, carrots, broccoli, cantaloupe, mangos, apricots, vegetable soup
and tomato juice.
It is also found in meat and dairy products such as liver, beef, chicken, whole milk and eggs.
Large doses are toxic and can lead to liver and bone
damage, and birth defects. Excess vitamin A stored in the body may
reduce bone mineral density, which could result in osteoporosis and may
increase the risks of birth defects and liver abnormalities.
Vitamin D (calciferol)
Vitamin D controls the absorption of calcium and
phosphorus, which are essential for bone growth and development.
Deficiency is rare but children who don’t get enough vitamin D can
develop rickets and adults can develop a condition known as
osteomalacia, which leads to weak, soft bones.
Sources of vitamin D include fatty fish such as pilchards,
sardines and tuna, liver, egg yolks, and fortified foods such as
margarine, some breakfast cereals and vitamin D-fortified milk. Vitamin D
can also be made when the skin is exposed to sunlight.
Studies have shown that people who supplement their diets
with a combination of vitamin D and calcium slow down bone loss and
reduce the number of fractures they develop. Those who don’t drink milk,
have dark skin, rarely go outside or are at risk of osteoporosis should
consider taking a vitamin D supplement.
The prolonged excessive intake of vitamin D leads to
nausea, headache, excessive urination, high blood pressure, deposits of
calcium in soft tissues and kidney damage.
Vitamin E (tocopherol)
Vitamin E protects red blood cells and is important in
reproduction. It also acts as an antioxidant, preventing cell damage by
neutralising so-called ‘free radicals’ — molecules believed to be
associated with aging and certain diseases.
Vitamin
E is also important in maintaining the structure of lipids (fats) in
your body and any structures such as membranes surrounding cells that
are rich in lipids. Dietary sources of vitamin E include vegetable oils,
vegetables, cereals, wheat germ, whole-grain products, avocados and
nuts.
Some
studies suggest that it might prevent or slow progression of heart
disease or diabetes. Studies also suggest that vitamin E may slow the
progression of Parkinson’s disease, help prevent prostate cancer and
enhance immunity in older adults but more research is needed.
Deficiency of Vitamin E in humans is rare, occurring only
in premature babies and in people who can’t absorb it properly from the
diet. At high doses, vitamin E can cause side effects that can include
bleeding, especially for people on blood-thinning medications, and
gastrointestinal problems.
Vitamin K (phylloquinone, menaquinone and menadione)
Vitamin K is involved in blood clotting and dark green,
leafy vegetables, pork, liver and other meats are the main source in the
diet. In addition, bacteria in your gut can make vitamin K, which is
absorbed into your blood.
Deficiency is rare except in newborn babies and people who
have diseases affecting vitamin absorption or metabolism. A deficiency
will lead to bruising and excessive bleeding.
What are minerals?
Minerals are chemical elements that are involved in
various processes in your body. They help to regulate cell function and
to serve as building blocks for your cells and organs. A varied diet
should supply all the minerals you need. Unlike vitamins, minerals do
not deteriorate during storage or cooking. Major minerals – those needed
in larger amounts – include calcium, phosphorus, magnesium, sodium,
potassium and chloride. In addition, your body needs smaller amounts of
chromium, copper, fluoride, iodine, iron, manganese, molybdenum,
selenium and zinc for normal growth and health.
Calcium
Calcium is a mineral important for the development of
strong teeth and bones and for healthy muscle and nerve function. Food
sources include milk, cheese, yogurt, goat’s milk, fortified soya milk,
mineral water, ice cream, tinned fish, calcium-fortified tofu,
calcium-fortified juices and cereals; and broccoli. Dairy products such
as milk and yogurt are regarded as the best sources of calcium.
Research has shown that, taken regularly, calcium
supplements help prevent osteoporosis, by reducing bone loss.
Osteoporosis is a bone thinning disease, which most often affects either
the wrist, spine or hip, especially in women.
Osteoporosis was traditionally seen as a disease of old
age, with as many as one in two women fracturing a bone by the age of
70. But in recent times the age profile of those with low bone density
has changed. Today many women in their 20s and 30s are at serious risk
of osteoporosis. It is estimated that in Ireland, one in four women and
one in 20 men will suffer a fracture due to osteoporosis by the age of
60.
How much calcium do people need?
• Children up to 10 years (boys and girls): 800mg calcium a day.
• Teenagers aged 11-17 years (boys and girls): 1200mg calcium a day.
• Adults (men and women): 800mg calcium a day.
• During pregnancy and lactation: 1200mg calcium a day.
More than one third of Irish women do not consume enough
calcium, according to recent research. Often such women restrict their
intake of nutritious foods such as milk and meat, in the mistaken belief
that they are fattening, and this may have a detrimental effect on
their health.
However, studies have shown that women who drink more milk
do not have higher body weights. In fact, women who drink more milk
have also been found to consume more nutritious diets and drinking more
milk is associated with higher intakes of calcium, iron and fibre. There
is also emerging evidence that women who drink more milk may benefit
from a component in milk called CLA (conjugated linoleic acid), which is
believed to reduce the risk of breast cancer.
Which foods are rich in calcium?
Each of the following foods provide 200mg of calcium and
will help you devise a calcium-rich diet which suits your age:
• A glass of milk (whole, low fat or skimmed milk)
• Half a glass of fortified milk (with added calcium). This is a useful choice
if you do not drink a lot of milk each day
• 1oz (28g) of cheddar cheese (matchbox size). An average cheese sandwich is made with 2oz of cheese
• 3 scoops of ice cream
• 40g tinned sardines (softened bones contain the calcium)
• 250g tinned salmon (softened bones contain the calcium)
• 8 thin slices (210g) of white bread.
Calcium is not destroyed during cooking. Here are some
calcium rich ideas for you to consider; cheesy omelette, quiche, tofu
and bean salad, broccoli and cheese sauce, baked potato and grated
cheese, toasted cheese sandwich, salmon sandwich, bread and butter
pudding, summer pudding and ice cream, hot chocolate, a smoothie or a
milkshake.
What about calcium supplements?
When calcium supplements are recommended by a doctor they
are necessary but in most cases, it is far more preferable to eat
calcium rich foods than to take a supplement.
How do I maintain bone strength as I get older?
The calcium requirements for an older person are the same
as for a person in their 20s but they also need vitamin D as they get
older because the body’s ability to make it declines with age. The best
sources of vitamin D are oily fish and liver. There is also a good range
of foods which are fortified with vitamin D such as some fat spreads,
some milks, yoghurts and breakfast cereals.
Iron
Iron is a mineral that is an essential part of blood and
muscle. It is important for the transport of oxygen around the body in
the blood. There are two types of iron found in the diet, heme iron and
non-heme iron.
Heme iron is found in meat, seafood and poultry and is
normally absorbed quite well by the body. Non-heme iron is not absorbed
as well and is found in iron-fortified cereals, wholegrains, beans, peas
and dark green leafy vegetables, such as spinach.
Non-heme iron is better absorbed when consumed with
vitamin C-rich food, such as citrus fruit. Because absorption of
non-heme iron is lower, vegetarians may need higher amounts of dietary
iron.
Meat, when eaten at the same meal as fruit, vegetables,
nuts and cereals can also help to increase the absorption of iron.
Liver is a good source of iron, but pregnant women should NOT eat liver because of its high vitamin A content.
What happens when there is too little iron in your diet?
Iron deficiency is the most common nutritional deficiency
in the world. Too little iron in your diet leads to too few red blood
cells, which affects the body’s ability to carry oxygen.
This condition is called iron deficiency anaemia and can
affect can affect the growth and development of infants and people with
conditions that cause internal bleeding, such as ulcers or intestinal
diseases. Anaemia is a reduction in the part of the blood that carries
oxygen, which is called haemoglobin. Symptoms include excessive
tiredness, pale skin and poor resistance to infection.
Anaemia can also affect women of childbearing age, who
lose blood and hence, iron, during their periods. For this reason, women
aged between 12 and 50 years need more iron than men. The recommended
daily allowance (RDA) for women aged 18-64 is 14mg compared to 10mg per
day for men of the same age. However, recent research has shown that
Irish women in this age group are not getting enough iron.
To achieve your RDA, you should consume iron in its most
absorbable form. One of the best sources of easily absorbed iron is
lean, red meat (beef, pork or lamb). This should be eaten three to four
times a week. The iron in red meat can be absorbed up to seven times
more easily than iron in fruit, vegetables, nuts and cereals.
Iron supplements can cause side effects such as nausea,
vomiting, constipation, diarrhoea, dark-coloured stools and abdominal
pain. It can help to take the supplement in divided doses or with food
to avoid these symptoms. Liquid iron can stain your teeth.
What are the best sources of iron?
The best source of iron is from meat, chicken and fish.
Iron is also available in cereals, eggs, vegetables and beans, however
it is not as easily absorbed into the body as the iron from meat,
chicken and fish.
How can I boost my intake of iron?
• Drink a glass of orange/grapefruit juice with your breakfast cereal.
This will help to increase the absorption from the cereal
• Add a slice of lean beef, pork or lamb to a salad or salad sandwich.
The meat will add iron to the snack and will also help to increase your
absorption of iron from both the salad and bread
• If you are having sausages and rashers for your breakfast, add some black pudding and a tomato
• As a snack, have pate on wholemeal bread
• Add raisins and dried apricots to beef, pork or lamb curries
What if I am a vegetarian?
If you are a vegetarian (or a vegan), you should consult a
doctor or dietitian about your diet. If you are planning to raise you
child as a vegetarian or vegan, you should be aware that such children
are at greater risk of suffering from iron deficiency.
It is essential that you get enough iron in your diet.
Since you are cutting out the food that is recognised as being the best
source of easily absorbed iron, ie. red meat, you have to seek
alternative sources.
Is it useful to take vitamin and mineral supplements?
Generally, supplements are unnecessary if you eat a
healthy balanced diet. The benefits of taking vitamin and mineral
supplements are uncertain and further research is needed to determine
whether taking nutrients in pill form provides the same benefit.
Sometimes, however, a supplement may be necessary,
especially during times of illness when the appetite is not as good as
usual; for children who are fussy eaters or failing to thrive; for
people over 65; postmenopausal women; those on a very low-calorie diet;
smokers; people who drink alcohol excessively; pregnant women or women
trying to become pregnant; people on a special diet; and those who can't
absorb nutrients properly.
RDAs
should be observed to avoid overdosing. Overdosing on fat-soluble
vitamins can lead to toxic levels that can cause damage to the body.
Overdosing on water-soluble vitamins, however, will have little effect
as they will merely be excreted in the urine.
IODINE: Aids thyroid gland and prevents goiter;
helps burn fat; converts carotene into Vitamin A; aids absorption of
carbohydrates from small intestine; promotes growth; regulates energy
production; maintains hair, nails skin and teeth. NATURAL SOURCES: Kelp, seafood, vegetables.
COPPER: Facilitates iron absorption; synthesizes
enzymes and skin pigments; promotes protein metabolism; aids Vitamin C
oxidation; produces RNA; forms hemoglobin, red blood cells, and hair
color. NATURAL SOURCES: Shrimp, beef liver, whole wheat, prunes, nuts, raw oysters.
ZINC: Eliminates cholesterol deposits; aids in
absorption of B-Vitamins, manufacture of enzymes and insulin, and
metabolism of carbohydrates; essential for growth; aids healing
essential for proper function of prostate gland; prevents prostate
cancer and sterility; keeps hair glossy and smooth. NATURAL RESOURCES: Eggs, cheese, beef, pork, wheat germ, brewer’s yeast, pumpkin seeds, popcorn.
SODIUM FLUORIDE: Acts systemically to strengthen
developing teeth. For the prevention of dental caries by increasing
tooth resistance to acid dissolution. Promotes remineralization and
inhibits the carcinogenic microbial process.
MAGNESIUM: Reduces blood cholesterol; forms hard tooth
enamel and fights tooth decay; aids in converting blood sugar into
energy; helps regulate body temperature; aids nerve function and bone
growth; helps utilize Vitamins B, C, E; promotes absorption and
metabolism of other minerals; activates enzymes for metabolism of
carbohydrates and amino acids; prevents calcium deposits in the bladder,
heart attacks, depression, polio. NATURAL RESOURCES: Nuts, figs, seeds, dark-green vegetables, wheat bran, avocados, bananas.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
PS- THOSE INTERESTED IN
RECIPES ARE FREE TO
VIEW MY BLOG-
https://gseasyrecipes.blogspot.com/
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-
https:// kneereplacement-stickclub.blogspot.com/
FOR
CROCHET DESIGNS
https://my crochet creations.blogspot.com
