8.

1 # Diet
1. Principal Sources and Dietary Importance:

Carbohydrates:
➔ Sources: Primarily found in grains (rice, wheat),
fruits, and vegetables.
➔ Dietary Importance:
1. Energy Source: Carbohydrates serve as the primary
source of energy, providing fuel for daily activities and bodily
functions.
2. Brain Function: Glucose, derived from carbohydrates,
is crucial for optimal brain function and nervous system
activity.

Lipids:
➔ Sources: Derived from oils, nuts, and fatty fish.
➔ Dietary Importance:
1. Energy Storage: Lipids, stored as adipose tissue, act as a
long-term energy reserve.
2. Cell Membrane Structure: Essential for the structure and
function of cell membranes.
3. Insulation: Lipids contribute to thermal insulation, helping
to maintain body temperature.

Proteins:
➔ Sources: Abundant in meat, beans, and dairy products.
➔ Dietary Importance:
1. Tissue Building: Proteins are fundamental for the synthesis
of tissues, including muscles, organs, and the immune
system.
 2. Enzymes: Act as catalysts for biochemical reactions,
facilitating various physiological processes.
3. Immune System: Proteins play a crucial role in the proper
functioning of the immune system.

Vitamins (C and D):

➔ Sources:
1. Vitamin C: Found in citrus fruits, strawberries, and broccoli.
2. Vitamin D: Abundant in fatty fish and present in fortified
dairy products.
➔ Dietary Importance:

★ Vitamin C:
1. Collagen Synthesis: Essential for collagen formation,
providing structural support to connective tissues.
2. Antioxidant: Acts as an antioxidant, protecting cells from
oxidative stress.
★ Vitamin D:
1. Calcium Absorption: Facilitates the absorption of calcium,
supporting bone health and mineralisation.

Mineral Salts (Calcium and Iron):

➔ Sources:
1. Calcium: Present in dairy products, leafy greens, and
fortified foods.
2. Iron: Found in red meat, legumes, and fortified cereals.
➔ Dietary Importance:
★ Calcium:
1. Bone and Teeth Formation: Critical for developing and
maintaining bones and teeth.
2. Muscle Function: Essential for muscle contraction and nerve
transmission.
★ Iron:
1. Oxygen Transport: An integral component of haemoglobin,
facilitating oxygen transport in the blood.
2. Energy Production: Participates in various metabolic
processes, contributing to energy production.

★ Fibre (Roughage):
➔ Sources: Abundant in whole grains, fruits, and vegetables.
➔ Dietary Importance:
1. Digestive Health: Fibre aids digestion, promoting regular
bowel movements and preventing constipation.
2. Weight Management: Provides a feeling of fullness,
supporting weight management.
3. Gut Health: Supports the growth of beneficial gut bacteria,
contributing to overall gut health.

★ Water:
➔ Sources: Obtained from beverages, fruits, and vegetables.
➔ Dietary Importance:
1. Hydration: Water is essential for maintaining proper
hydration levels, which is crucial for bodily functions.
2. Nutrient Transport: Facilitates the transport of nutrients
and oxygen in the bloodstream.
3. Temperature Regulation: Contributes to the regulation of
body temperature through processes like sweating and
evaporation.
2. Diseases and Symptoms from Deficiencies:

★ Vitamin C Deficiency (Scurvy):

➔ Symptoms:
- Fatigue, weakness, and swollen, bleeding gums.
- Joint pain and muscle aches.
➔ Caused by:
- Lack of fresh fruits and vegetables containing vitamin C.

★ Vitamin D Deficiency (Rickets):

➔ Symptoms:
- Weak or deformed bones, delayed growth in children.
- Muscle weakness and pain.
➔ Caused by:
- Inadequate sunlight exposure and insufficient dietary intake.

★ Calcium Deficiency (Rickets):

➔ Symptoms:
- Weak bones, dental problems, and muscle cramps.
- Bone deformities in children.
➔ Caused by:
- Insufficient dietary calcium and vitamin D.

★ Iron Deficiency (Anaemia):

➔ Symptoms:
- Fatigue, pale skin, weakness, and shortness of breath.
- Difficulty concentrating and increased susceptibility to
infections.
➔ Caused by:
- Inadequate iron intake, poor absorption, or chronic blood
loss.
3. Balanced Diet Concept:

★ Definition:
- A balanced diet involves consuming various foods in
appropriate proportions to meet the body's nutritional needs for
optimal health.

★ Components:
- Adequate proportions of carbohydrates, proteins, and fats.
- Essential vitamins and minerals in appropriate amounts.
- Sufficient intake of fibre and water.

★ Importance:
- Supports overall growth, development, and energy needs.
- Prevents deficiencies and related diseases.
- Promotes optimal physiological function and well-being.