Vitamin A

  Vitamin A (or) Antixeropthalmic Vitamin:

History: Elmer MC collum first recognized it as a nutritional factor.Later Holmes isolated it from fish liver oil.

Chemical name: is Retinol.Also called as Anti infective Vitamin due to its role in visual cycle.

 Functions:
1. Plays an important role in vision.Vitamin A aldehyde is essential for the formation of rhodpsin, a factor sensitive to light of low intensity.Deficiency of it leads to impaired adaptation to darkness.
2. It also helps in Tissue growth, helps in maintaining the integrity of the epithelial membranes.
3.  It helps top improve the Immune response hence called as a Anti infective vitamin.It also improve the bone development and helps in remodelling. It is an Antioxidant and Anti cancer agent.
4. It is needed for maintaining a healthy skin. It prevents the dryness of skin and hence helps in keeping the skin moist.
5. It helps in the proper functioning of nerves , brain and thyroid gland.

Deficiency: It leads to Night Blindness- The person can't see in dim light. Conjuctival  xerosis- The conjunctiva becomes dry. Bitot's spot- Greyish scar develops on conjunctiva. Follicular hyperkeratosis- The skin becomes dry and scaly leading to ulcers and bleeding. Keratomalacia - In this condition softening of cornea occurs which leads to complete blindness.

Toxicity : Excess vitamin A leads to toxicity which causes pathogenic changes in bones, periosteal tissues, skin, and mucous membrane.

Sources: Liver, Kidney, Fish, yellow and green leafy veggies and all the dairy products.

Fats

Fats/ Lipids is the most concentrated source of energy. They are naturally occurring organic compounds that are insoluble in water but soluble in fat solvents.They are incorporated in all the fried foods, baked foods and in all junk foods.It is a part of the brain's structure and hence cannot be avoided totally but should be taken in required amounts.

Composition: Fats have a very high amount of carbon content and equal amounts of hydrogen and oxygen i.e.,76% of Carbon, 12 % of both hydrogen and oxygen.The breakdown products of fats is fatty acid ( a combination of an acid and an alcohol) and glycerol. They both together form a triglycerides.
Classification:
1.Saturated fatty acid - are those in which all the carbon atoms are satisfied and there are no double bonds. Usually there are solid at room temperature except coconut and palm oil.
Example- all animal fats like oils, ghee, butter.
Importance -It is better to avoid more saturated fatty acid as it increases the cholesterol levels.
2. Unsaturated fatty acid - are those in which all the carbon atoms are not satisfied and they have a double bond. They are liquid at room temperature
Example- Vegetable oils.
Functions:
1. It is the most concentrated source of energy. 1 gm of fat = 9 kilo calories of energy. About 20 -35% of energy is derived from fats, 60- 65% from carbs and 5-10% from proteins.
2. It is usually deposited in the adipose tissue beneath the skin.
3. Fat forms the protective covering around the delicate organs like heart, kidney, liver,brain.                     
4. Acts as a shock absorber, gives support to delicate internal organs and is a bad conductor of heat and helps in maintaining the body temperature.
5. It forms a lubricating agent in the joints, for proper movement of skeleton.
6. It delays hunger and give a satiety value ( a sense of filling ) due to the secretion of enterogastron which suppresses the secretion of digestion of enzymes.
Disorders:
1. Steatorrhoea, a bile disorder where 10-30% of fat is excreted due to fat malabsorption. It can result due to both digestive and absorptive disorders.
2. Fatty Liver, accumulation of more than 30% of  fat in the liver.It increases the cholesterol levels and can cause diabetes. Fatty liver disease is often silent, producing no symptoms, especially in the beginning.

Symptoms include:
- Fatigue
- Weakness
- Loss of appetite
- Nausea
- Confusion or dellurium
3. Excess fat in the adipose tissue leads to obesity which is a cause of various diseases.
4. Atherosclerosis, deposition of fat in the arteries.It is a condition in which an artery wall thickens as a result of the accumulation of fatty materials such as cholesterol. It is a syndrome affecting arterial blood vessel, a chronic inflammatory response in the walls of arteries, caused largely by the accumulation of macrophage white blood cells and promoted by low density lipoprotein (plasma proteins that carry cholesterol and triglycerides)

Requirement - 30 gm ( 2 tbsp) per day need to be ingested.

Food Guide

Food Guide is a practical device that helps to ensure good nutrition through proper food selection.It is divided into five different food groups.

Group I : Energy yielding food groups, the foods like cereals and millets which supply energy for the proper functioning of the body. Include vitamins, minerals and other nutrients.
Requirement - At least 3-4 servings from this group.

Group II : Body building foods, which supply mainly proteins.
Classified into,
a. Milk and milk products
b. Pulses and legumes
c. Animal foods ( fish, meat, poultry)
Requirement - Minimum 2 servings

Group III : Protective foods, mainly supply vitamins and minerals.
a. Green leafy vegetables
b. Fruits
c. Citrus fruits ( rich in vitamin c )
Requirement - 1-2 serving

Group IV : Other vegetables and fruits which mainly supply minerals, fiber and vitamins.
Example- Cucumber, Brinjal, Ladies finger, Beans, Gourds, Apples, Custard apple.
                                                      Requirement - 2-3 servings

Group V : Fats, which supply energy but to be used sparingly.
Example- Sugar, Jaggery.

Water

Water is the one of the most essential nutrient present in food in our body. About 60-65% of the body weight in an adult is contributed by water. Water content varies from food to food as moisture is the integral part of all the food stuffs. Cereals and pulses contains 10-12% of water whereas fruits and vegetables contains 70-90% of water. 90% of blood plasma is contributed by water, 85% by kidneys, 80% by muscles and skin and about 5% of water in the dentine.

Importance of Water:

 1. Water is a universal solvent. It dissolves many substances which helps in digestion, absorption and excretion. Even cells contain water which provides a cushion effect i.e., shape, size and structure.
2. All the chemical reaction in our body takes place in water medium and reduces the toxic effect and keeps everything in dilute form. It helps in digestion by keeping the food in soluble form and makes it accessible for enzymes to act better on food.
3. All the secretion and the digestive juices contain water as a major component.
   Example: Pancreatic juice, intestinal juice.
4. Consumption of large amount of water can prevent the accumulation of toxic substances and reduces the risk of kidney failure.
5. It maintains the blood volume, blood pressure, cardiac of food, acid base balance, osmotic pressure, etc.
6. Access water loss can alter the PH in the body. Right amount of it will maintain the right acid base balance.
7. It acts as a lubricant between the joints and helps in the skeletal movements.
8. It regulates the body temperature and acts as a good solvent, keeps the food components in soluble in form which helps in transport.

Abnormalities of Water:
 The two possibilities that can happen in water imbalance are 
1. Dehydration.
2. Water retention. 

1. Dehydration: 
        A condition where there is extreme water loss, more than 20% water loss can be fatal and leads to death. Up to 10% loss can be tolerated and reversed.
   Causes:
1. Vomiting and Diarrhea due to Gastrointestinal tract infections.
2. Sunstroke of heatstroke - loss of water in the form of sweat through skin by open pores.
3. Hormonal imbalance - In the deficiency of ADH (Anti Diuretic Hormone - It helps in the re-absorption of water in the distal convoluted tubule of nephron) as there is no water re-absorption excess of water is excreted in the form of urine which is known as Diabetes insipidus.
4. During fever and burns through the open pores water is loss from the body resulting in Dehydration.
Treatment:
1. Intravenous IV fluids must be administered in case of severe vomitings which is a combination of glucose, water and many salts.
2. ORS (Oral Dehydration Solution) must be consumed in case of severe diarrhea.
    Composition of ORS: Dissolve in 1 ltr of water.
Sodium Chloride (NaCl) - 3.5 gms.
Potassium Chloride (KCl) - 1.5 gms.
Trisodium Citrate - 2.9 gms.
Glucose (C6H12O6) - 20 gms.

2. Water Retention:
 This condition arises if large quantities of water is drunk to quench thirst in hot climate when at the same time they are additional sodium losses in the form of sweat. It is caused due to excess activity of ADH and aldosterone hormone. Excess IV fluids can also lead to water retention leading to the swelling of the body, a condition called Oedema. If the kidneys are impaired, urine is not excreted in required amounts which leads to accumulation of toxic substances which affects the brain and leads to septicaemia. Excess protein causes excess production of Urea and uric acid which leads to kidney failure.
 Consequences:
Oedema can be all over the body and can be localised at certain parts of the body.
a. Solid Oedema - Water is retained the cells which combines with protoplasm leading to a hard mass.
b. Pit Oedema - Here, Water does not combine with the protoplasm and remain free which leave a depression and is soft to touch.
Treatment:
1. The fluid intake must be minimized some diuretics (that increase the flow of urine) must be administered.
2. Salt intake should be reduced as it aggravate the condition.

Hence, a minimum of about 1-1 1/2 litres of water must be consumed per day.

Vitamin C

               Vitamin C is categorized under water soluble vitamins as it is soluble in water.
History: 
Szent gyorgyi isolated the vitamin from cabbage, oranges and adrenal glands in 1928.King and Waugh also isolated it from the lemon juice in 1932.The chemical name for vitamin c is ascorbic acid, also called as hexuronic and anti scorbutic nutrient.
 Chemistry: 
It is a simple compound containing six carbon atoms and is a derivative of L- glucose as its structure is similar to that of glucose.It is a powerful reducing agent.
 Functions:
 As it is a reducing agent it has anti oxidant properties that protects the body against damaging oxidizing agents.
1. Collagen formation- Collagen is a major structural protein of connective tissue which binds the cells and tissues together. It is required for the bone forming substances the osteoblasts within the bones.If collagen synthesis is impaired, the matrix formation is defective and it becomes less able to accumulate the calcium and phosphorus required for proper bone mineralization.
2. Activation of hormones- It is essential for the activation of hormones such as gastrin, oxytocin, vasopressin, growth hormone releasing factor.
3.  Drug detoxification- Required for the optimal activity of various drug- detoxifying metabolic systems within the body.
4. Iron metabolism- It facilitate the absorption and forms the soluble complexes which preserve the iron solubility on the more alkaline duodenal pH.It also aids calcium absorption by preventing the incorporation of calcium into insoluble complexes.Vitamin c alleviates allergic reactions, enhances immune function, stimulates formation of bile and facilitate the release of some steroid hormones. Vitamin c is necessary for the conversion of cholesterol to bile acids and has been reported to be involved in the detoxification of many chemical carcinogens.

SCURVY

Deficiency:
Scurvy, the most severe form of Vitamin C deficiency is relatively rare throughout the world. Faculty food habits and inadequate intake of fresh vegetables and fruits are the major causes of dietary deficiency of Vitamin C.
           The symptoms include weakness, fatigue, shortness of breath, muscle cramps, aching bones, joints,and muscles, growth retardation and loss of appetite. Delay wound healing occurs due to reduced synthesis of connective tissue.
The main symptoms are as follows:
1. Tender bones- there is a general tenderness in the legs.
2. Petechial hemorrhages- Thew capillaries become brittle and burst thus giving rise to red and purple spots over the body.
3. Gingivitis- This is also known as bleeding gums. There is spongy swelling of the mucous membrane.
4. Delayed wound healing- The wound healing is delayed due to failure of the cells to deposit collagen fibrils

 
Sources:
 All citrus fruits like sweet lime, oranges, lemon, pineapple and amla the richest source, fresh vegetables like tomatoes, lettuce, cabbage, sweet potatoes and green peppers.

Fat Soluble Vitamins

Fat soluble vitamins:

 They are classified into four types :
1. Vitamin A
2. Vitamin D
3. Vitamin E
4. Vitamin K
         Fat soluble vitamins are soluble in fat, contain antioxidant properties and reduce the free radical damage the unwanted substance produced in our body due to disturbance in the metabolism.

1. Vitamin A (or) Antixeropthalmic Vitamin:

 History- Elmer MC collum first recognized it as a nutritional factor.Later Holmes isolated it from fish liver oil.
 Chemical name- is Retinol.Also called as Anti infective Vitamin due to its role in visual cycle.
 Functions- Plays an important role in vision.Vitamin A aldehyde is essential for the formation of rhodpsin, a factor sensitive to light of low intensity.Deficiency of it leads to impaired adaptation to darkness.It also helps in Tissue growth, helps in maintaining the integrity of the epithelial membranes.
     It helps top improve the Immune response hence called as a Anti infective vitamin.It also improve the bone development and helps in remodelling. It is an Antioxidant and Anti cancer agent.
Deficiency- It leads to Night Blindness- The person can't see in dim light. Conjuctival  xerosis- The conjunctiva becomes dry. Bitot's spot- Greyish scar develops on conjunctiva.Follicular hyperkeratosis- The skin becomes dry and scaly leading to ulcers and bleeding.
Sources- Liver, Kidney, Fish, yellow and green leafy veggies and all the dairy products.

2. Vitamin D (or) Anti rachitic Vitamin:
Chemical name- is calciferol.Also called sunshine vitamin as it is formed by the action of U.V rays on the precursor sterols present beneath the skin.

Functions- Through the action of precursor sterols it enhances the calcium, phosphorus absorption from the digested food, helps in the calcification process of the osteoblast cells present inside the bones which carry out the deposition process of calcium. It also helps to maintain the calcium serum levels in blood.
Deficiency- Leads to bone deformities such as curved legs, swelling of wrist , knee and ankle joints. Rickets in children and osteomalacia in adults leading to growth failure. In adults, the progressive decalcification of the bones leads to the replacement of bony substances with soft  osteoid tissue. 
Sources- The best source is sunlight, Cod liver oil and organ meat.

3. Vitamin E  (or ) Anti sterility Vitamin:
Chemical name- Tocoferol

Functions - Neutralize the free radicals and prevent the free radical damage, Acts an Anti aging agent which reduce the aging process, Helps to prevent the dryness. Increases the arterial blood flow and prevent intermittent claudication ( improper blood flow).
Deficiency- Leads to reproductive failure and R.B.C destruction leading to haemolytic anemia.
Sources- Vegetable oils, nuts, rice bran oil, milk, meat, egg, fish and poultry.

4. Vitamin K (or) Anti haemorrhagic Vitamin:
 History- Mc Farlance isolated the Vitamin k deficiency in rats.
Chemical name- Napthquinone.

Functions- It helps in clotting process, growth and development, synthesis of DNA and RNA, Helps in electron transport chain and thus helps in the production of energy.
Deficiency- In newborns, a condition called haemorrhagic disease develops if the mother is deficient in Vitamin k. The capillaries of the newborn will be very fragile leading to internal rupture which can even cause death of the child.
Sources- Green leafy vegetables, all the dairy and animal foods.

Iron

Iron:
Iron is found in trace amounts yet it exerts a number of important functions.2.5gms is the total iron content in a healthy person.In men, the iron reserves are 1000mg whereas in women it is only 400-500 mg as much of it is lost due to physiological changes in the body. Iron is present in two forms - as a haeme iron and non haeme iron. Haeme iron is mostly found in non-veg diet and is best absorbed than the non haeme iron which is found in plant foods.
Different forms of iron:
 Iron is distributed in various structures in our body.
1. Transport iron- Also called Transferrin and is present in the blood plasma along with globulin a serum protein.It is estimated to be about 5-10 microns/ 100 ml.
2. Haemoglobin- 80% of the iron is present in haemoglobin which is a colouring pigment in the blood and carries oxygen  to the tissues and help in tissue respiration.
3. Ferritin- It is the stored form of iron. Excess iron is stored in different organs and tissues mainly the spleen, liver and bone marrow.It accounts 15-20% of the total iron content.
4. Cellular form- It is present in cells in free form and acts as a part of enzyme systems and co factor (a non protein substance which metabolize the systems). It is hardly 5% of the total content.
Factors that decrease the absorption:
 It is affected by the presence of Phytate, oxalate, phosphates.Any treatment with alkalies usually during peptic ulcers reduces the absorption.High fibre consumption, excess intake of tea and coffee can reduce the iron absorption as it contain poly phenol ( a harmful substance).
                       Ascorbic acid enhances the iron absorption and provide an optimum pH.
Functions:
1. Iron is present in Hemoglobin  and acts as an oxygen carrier, transports the oxygen to the tissues and carry out carbon dioxide. If the oxygen carrying capacity of the blood decreases it leads to Anemia which is a National Nutrition disorder as the cells are starved of oxygen and loss all their functions.
               Normal Hb level in women - 12 gm/ dl.
                                          in men - 13-14gm/dl.
2. Myoglobin - Iron is present in muscles in the form of myoglobin which helps in tissue respiration by stimulating the muscle fibres i.e.,actin and myosin.
Deficiency: 
1. Anaemia - defined as as the condition that results from the inability of the R.B.C to maintain a normal haemoglobin concentration due to in adequate supply of one or more nutrients.
 2. Iron deficiency anaemia -  It may occur due to inadequate iron intake, inadequate utilization due to chronic gastrointestinal disturbances, inadequate absorption because of lack of Hydrochloric acid ( HCL) in the stomach and deficiency of vitamin c is the another factor of  anaemia as it decreases the absorption.
 
3. Microcytic anaemia - If there is deficiency of iron for the formation of haemoglobin, the red blood corpuscles become pale and small and the anaemia is said to be hypochromic or microcytic anaemia.
 

Symptoms: Include extreme weakness, giddiness, palpitation, skin pallor, breathlessness, severe fatigue. The nails become brittle and develop a spoon shaped structure called as Koilonychia.
 Toxicity: Excess intake of iron leads to hemosiderosis ( stored form of iron ) which cause excess breakdown of R.B.C due to haemolysis.
 Sources:
Eggs, organ meat, fish, beef, cereals and green leafy vegetables. Among fruits- Raw banana,    watermelon, pomegranate.

Calcium

Calcium: The macro mineral.

Calcium is the important and a major mineral of our body. About 50% of our body weight is contributed by calcium, forms the major constituent of bones and skeleton.It is present along with Phosphorus in the bones as calcium phosphate and hence act as a twin mineral.Calcium is distributed as Ca++ ions in the blood plasma.
For all the activity of calcium such as absorption, utilization vitamin D is required. It is necessary for the calcification process- the process by which the deposition of calcium takes place in bones.
          Calcium helps in complete development of bones and teeth, helps in neuromuscular activity such as muscle contraction by stimulating the Ca++ ions present in myofibrils, helps in the transmission of the nerve impulse and hence stimulate the nerves, plays a major role in vitamin B12 absorption and speeds up the clotting process.

Factors that decrease the absorption: Vitamin D deficiency, excess fat in the diet, presence of phytic acid (in ragi and pulses), disturbance in the calcium balance, emotional stress, trauma,  lack of exercise, high intake of caffeine which causes decalcification of bones (calcium is extracted out of the bones for the utilization process).

Sources: Milk,all diary products, fish, eggs, green leafy vegetables like amaranth, drumstick, fenugreek, whole cereals and millet.

Stress Soothers

Stress: It is a mental fatigue,an emotional disturbance which causes a negative concept that has an impact on one's mental and physical well-being. It increases the secretion of Stress hormones produced by various glands such as Cortisol and Adrenaline secreted by the adrenal gland situated above the kidneys. It also affects the secretion of various hormones which inhibit the metabolic pathways occurring in the body.
                   Tasty tension tamers that help boost your mood and protect your Body.


1. Black Tea: 
Helps to recover from nerve racking events more quickly and lower the level of Stress hormone, Cortisol by feeling more relaxed after the stressful task then those who doesn't drinks the Tea. Other Studies have touted that black tea's mood-boosting effects can help increase alertness throughout the day.








2. Fish:
These fats may help to moderate stress hormones and protects you against depression as it contain omega -3 fatty acid which would lower the stress levels.For a smooth supply of omega 3s aim to eat 85 grams of  fish and a handful of walnuts everyday.

3. Dark Chocolate:
Who eats dark chocolates has low blood pressure than those who eat the least. Dark chocolate stimulates the production of endorphins, chemicals in the brain that brings feelings of pleasure. It also contains the chemical serotonin, which acts as an anti-depressant.For all of its health benefits, though, dark chocolate contains a lot of calories, hence must be consumed in moderate proportions.

4. Avocado:
The flesh of these Avocado is loaded with two stress fighters: potassium and monounsaturated fatty acids (MUFA). Both nutrients lower blood pressure. Monounsaturated  fatty acids plays a part in helping ward off depression. The fats improves the brain absorption of the moodboosting neurotransmitter serotonin.

5. Crunchy Foods:
 Crunchy food are usually  linked to the need to release anger, stress, or frustration. Some of the crunchy foods include carrots, radish, beetroot. It helps relax a clenched jaw and ward off tension.