Health And Nutrition Essay Example
Health And Nutrition Essay Example

Health And Nutrition Essay Example

Available Only on StudyHippo
Topics:
  • Pages: 12 (3137 words)
  • Published: March 25, 2018
  • Type: Essay
View Entire Sample
Text preview

In general, the average lifespan of a person is around 62 years. To maintain good health and normal bodily functions, the body requires six essential nutrient categories: carbohydrates, fats, proteins, vitamins, minerals, and water. Carbohydrates are found in fiber-rich foods like grains, fruits, vegetables, seeds and dairy products and serve as the primary energy source for both physical activity and brain function. Fats provide an energy reserve during rest or low-intensity activities while protein helps build tissue and regulate body function. Meats, nuts legumes, dairy products and seeds are sources of protein. Vitamins and minerals are also necessary but required in smaller amounts than other nutrients. Water is vital for survival which can come from pure forms or consumed through juice soups solid foods liquids fruits or vegetables to maintain proper balance of fluids inside/outside cells.

To maintain a healthy diet o

...

ne should consume adequate intake that provides enough energy nutrients/fiber moderation eating right amounts of food to maintain healthy weight balance including variety from all food groups variation avoiding reliance on only a few food sources with suitable proportions of nutrients to achieve a balanced diet concept.To ensure optimal consumption of essential nutrients and prevent monotony in our diet, it is crucial to vary the foods we consume daily. The Dietary Reference Intakes provide dietary guidelines for healthy individuals, identifying the required nutrient amounts to prevent deficiencies and chronic diseases. The Estimated Average Requirements consider age and gender to determine daily intake levels necessary for half of the healthy population. Recommended Dietary Allowances utilize EAR to set daily nutrient intake levels meeting 97-98% needs of specific age and gender groups. Adequate Intake recommends nutrient intake

View entire sample
Join StudyHippo to see entire essay

levels for difficult-to-measure vitamins; however, exact requirements are still unknown due to inadequate research. Tolerable Upper Intake Level establishes maximum safe intake levels that vary with lifespan and gender. The Estimated Energy Requirement calculates average dietary requirements needed based on factors like physical activity level while Acceptable Macronutrient Distribution Range (AMID) reduces chronic disease risk by setting ranges for carbohydrate at 45-65%, fat at 20-35%, protein at 10-35%. However, despite these guidelines, the typical American diet lacks sufficient carbohydrates, starches, and fiber while containing excessive amounts of sugar and fats.Eating unhealthy fats can result in a lack of beneficial fats, while excessive protein from improper sources can lead to health issues. The Mediterranean Diet prioritizes nutritious carbohydrates from vegetables, grains, and fruits, and suggests proteins sourced from fish and unsaturated oils for cardiovascular health. To encourage healthy dietary habits in the US, legumes, nuts, fish, eggs, cheese, and yogurt are recommended as alternatives to milk. A well-balanced diet must include energy obtained from plant-based fats. The US Department of Agriculture and Department of Health and Human Services provide guidance on maintaining a healthy diet by balancing caloric intake with physical activity. It is preferable to consume nutrient-dense foods with fewer calories along with regular consumption of fruits and vegetables while following healthy eating practices like hand washing before food preparation or handling items such as separating raw meats from cooked ones when cooking food thoroughly or chilling perishable items properly. Monitoring portion sizes is vital since serving sizes on labels may differ from USDA recommendations which may result in obesity if overconsumed. While physiological needs primarily drive hunger rather than psychological factors like stress levels

or emotions that can trigger binge-eating episodes leading people towards unhealthy diets;It is essential to maintain a diverse diet as blood glucose levels can vary if food is not consumed, leading to hunger caused by the hypothalamus. Proteins have a high satiety value and induce feelings of fullness after consumption. When we eat, our stomach expands and sends signals to the hypothalamus telling us to cease eating. Appetite is a psychological craving for specific foods that are stimulated by environmental cues and past experiences. The sensation of hunger is generated by the hypothalamus and influenced by nerve cells in the stomach and intestines detecting pressure changes that determine whether we are hungry or full. Hormones produced in response to food intake target different organs throughout the body either stimulating hunger or promoting feelings of fullness. Appetite functions as one of our five senses triggered by food, social events, and cultural practices.The process of digestion involves both chemical and mechanical breakdown of food into smaller molecules that can be absorbed through the intestinal walls during absorption. Elimination, on the other hand, involves the removal of undigested waste products from our bodies. Nutrient molecules derived from digested food provide fuel for cells to perform various functions within our body's organ systems. The GI tract is a 30 feet long pathway that extends from mouth to anus.

Mechanical digestion initiates nutrient transport by biting and chewing in the mouth, aided by salivary amylase enzymes secreted by salivary glands that aid chemical digestion. Peristalsis propels food down the esophagus from back of mouth to stomach where partial digestion occurs due to churning and gastric juice secretion. This leads to a

semi-solid mixture of water, gastric juice, and partially digested food which exits into the small intestine for absorption.

The duodenum connects to the pyloric sphincter while both jejunum and ileum are part of this organ closer towards its middle section. Bile secreted by gallbladder emulsifies fats while digestive enzymes produced by pancreas behind stomach help break down food throughout GI tract.Villi present in small intestine capture nutrients including vitamins resistant to digestion.Blood and lymphatic vessels assist in transporting nutrients as well as waste products throughout our body.Ingestion requires swallowing with proper breathing ensured through epiglottis closure over windpipe.As the blood travels through the GI tract, it gathers absorbed nutrients from villi located in the small intestine and transports them to be processed by the liver. Waste products are carried by blood to the kidneys as well. Additionally, lymphatic vessels collect fats and fat-soluble vitamins before moving them to lymph that enters the bloodstream. The liver is one of the largest and most important organs in the GI tract, performing over 500 functions such as producing bile, processing nutrient-rich blood from the small intestine, receiving products of digestion, releasing necessary nutrients into the bloodstream while regulating blood levels. Chronic alcohol abuse can damage this critical organ's ability to filter toxins from blood permanently.

The large intestine is a thick tube-like structure consisting of cecum, colon, rectum, and anal canal responsible for removing mostly water along with chemicals from waste products before elimination occurs resulting in solid matter formation instead thereof.

Gastrointestinal reflux happens when hydrochloric acid from stomach causes burning in esophagus more than twice weekly triggered by smoking, alcohol use, pregnancy being overweight or lying down too soon

after eating.

Peptic ulcers emerge when gastric juice erodes an area of GI tract typically via Helicobacter pylori (H.pylori) infection or non-steroidal anti-inflammatory drugs (NSAIDs).Pylori infections or NSAIDs can cause specific food intolerances, which result in symptoms when consuming certain foods but are not immune responses. On the other hand, true inflammatory reactions occur with food allergies due to hypersensitivity to proteins within foods. This leads to mast cells attaching to GIG and releasing histamines. Immune responses to food allergies can cause limited inflammation but may have severe consequences, resulting in approximately 150 deaths annually. Celiac Disease is caused by genetic inability to absorb gluten, leading to an inflammatory response in the small intestine lining. Gluten is present in wheat, rye and barley but not corn which is gluten-free.

Irritable Bowel Syndrome affects around 6 Americans by interfering with colon function and causing cramps, bloating, constipation or diarrhea. Treatment may involve managing stress, engaging in physical activity along with adopting dietary strategies such as consuming smaller meals, drinking more fluids and increasing fiber intake.

Probiotics found in yogurt are live microorganisms that boost immune cell count and function while improving lactose intolerance symptoms and reducing allergy risk; they also prevent IBS-related diarrhea and lower urinary tract infection incidence.Carbohydrates obtained from plants contain carbon, hydrogen and oxygen, providing energy in the form of kilocalories per gram. They serve as the primary fuel source for red blood cells and the brain during maximal effort activities. Simple carbs such as glucose (or sugar) consist of one sugar molecule and are the most abundant type of preferred sugar for the brain. Disaccharides, on the other hand, comprise two sugar molecules found in

lactose from milk or maltose from starches in food. The sweetest natural sugar is fructose, which can be found in fruits and vegetables.

Polysaccharides make up complex carbohydrates including fibers like glycogen and starches. Animals store glucose as glycogen while plants store it as starch in grains, potatoes, and legumes. Starch's alpha bonds are easily broken down by the body but cellulose's beta bonds are indigestible.

Fiber comes from non-digestible parts of plants like leaves, stems, and seeds with no contribution to energy production. To maintain healthy fiber levels for a healthy gastrointestinal tract and reduced risk of disease while controlling cholesterol and glucose levels along with weight control leading to lower risk of obesity & type 2 diabetes women should consume 25 grams per day while men should consume 38 grams per day or 14 grams for every 1,000 calories consumed from whole grains, vegetables fruits nuts ,and legumes.It is advisable to increase water consumption when increasing fiber intake to prevent constipation.Fiber can be acquired in various forms, including dietary fiber which is naturally present in fruits, vegetables and whole grains, and functional fiber that is found in supplements and produced items like cellulose. Soluble fiber can be found in oats, berries and citrus fruits; it dissolves in water and reduces the risk of cardiovascular diseases. On the other hand, insoluble fiber which is detected in vegetables and whole grains does not dissolve; it promotes regular bowel movements while reducing the likelihood of hemorrhoids, diverticular disease, and colon cancer. A high-fiber diet aids healthy bowel movement by decreasing cholesterol levels (LDL or "bad" cholesterol) whilst controlling blood sugar levels through slowing down sugar absorption. Moreover, foods

with high-fiber require more chewing time which prolongs a feeling of fullness to promote a healthy body weight. When shopping for food items with less calories but same volume it's recommended to choose those that are less "energy dense", including whole grains along with fresh fruit and vegetables. It's important to check labels for fiber content when choosing frozen fruits and vegetables as well as being careful about sodium and sugar levels if selecting canned alternatives.Legumes are an excellent option to consider too. Finally animals use glycogen- stored glucose- for energy; this substance can be discovered both in muscles as well as the liver where it can be rapidly broken down into energy.Consuming an excessive amount of simple sugars and not enough complex carbs can have negative health consequences, even though it is not a dietary source of carbs. Carb digestion primarily occurs in the small intestine where pancreatic amylase breaks down carbs into maltose. Ultimately, all carbs convert to glucose in the liver which serves as the body's primary energy source. Glycogen stores excess glucose with up to 70 grams capacity in the liver and up to 120 grams in muscles, supporting cells between meals including those found in spinal cords, brains, and red blood cells while maintaining blood glucose levels. Endurance athletes may increase muscle glycogen storage by four times. Insulin secretion occurs when there is an excess of glucose present promoting cell membrane translocation enabling glucose entry while stimulating glycogen storage from the liver to maintain blood glucose levels. Glucagon is released when blood sugar levels are low causing glycogen stored in the liver to be converted into glucose and released into

the bloodstream for energy; however, this process also leads to protein breakdown resulting in less protein available for cellular repair or other functions. If insufficient carbohydrates are ingested over time, protein may be used as an energy source leading to tissue breakdown in crucial organs such as kidneys, liver, heart and muscles.Glucose is the preferred energy source and can be promptly utilized or stored in the liver and muscles, depending on prior diet and activity levels. If there is excess glucose beyond glycogen storage capacity, it will convert into fat with proportions dependent on total carbohydrate consumption, type of carbohydrate consumed, and time since last meal. Simple carbohydrates ingested on an empty stomach cause a greater surge in blood glucose levels. Fatty acids can either serve as fuel or be stored as fat that cannot convert back to glucose. Hypoglycemia occurs when blood glucose levels fall below normal fasting levels due to excess insulin production causing symptoms such as irritability, nervousness, sweating, weakness, and shakiness; however, it rarely happens but may occur from injecting excessive insulin or having a pancreatic tumor or liver infection.

The glycerin index measures food's potential to increase blood glucose & insulin levels. Foods with high glycerin indexes such as potatoes and white rice cause sudden spikes in blood sugar levels while low glycerin index foods like fruits, vegetables, and peas result in moderate fluctuations over time. The glycerin load measures a food's effect on glucose response by multiplying its carb amount by the glycerin index.

Apples have a low 5.7 per 1 DO glycerin load making them safe for diabetics due to their high fiber content which reduces heart disease and colon

cancer risk.The recommended daily intake of carbohydrates for adults is a minimum of 130 grams, based on the brain's activity needs, irrespective of physical activity or sedentary behavior. For optimal energy intake, carbohydrates should make up between 45-65% of total daily calories from natural sources like whole grains, fruits and vegetables that are high in fiber. Added sugars, high fructose corn syrup and other sweeteners provide no nutritional value while non-nutritive alternatives have been approved by the FDA as safe for both children and adults including those with diabetes; however, they do not aid in weight loss. Some commonly used substitutes include saccharin which is 175 times sweeter than sugar and aspartame which is 200 times sweeter than sucrose making it a popular option. In America, sodas and soft drinks account for most added sugar consumption with one can containing about 38.5g equivalent to almost ten teaspoons which when consumed regularly can lead to dental problems, bad cholesterol levels among other health issues like diabetes - a chronic disease affecting approximately eighteen million Americans resulting in kidney failure blindness etc., seven million remain undiagnosed while some women develop gestational diabetes during pregnancy. Diabetes has two main types – type 1 & type2Type 1 diabetes occurs when insufficient insulin is produced by the body, typically at a young age, and requires treatment through insulin injections. On the other hand, type 2 diabetes often results from cells becoming less responsive or lacking in production due to obesity and disproportionately affects minorities (excluding Asians) and older adults. Multiple risk factors such as high blood pressure, unhealthy blood lipid levels, elevated glucose levels combined with obesity or physical inactivity

can increase the likelihood of developing type 2 diabetes. While it usually affects individuals over the age of 45 years old, there has been a growing prevalence among children and young teens. Treatment for type 2 involves weight loss strategies alongside healthy eating habits, regular exercise or medication/insulin injections that enhance cell sensitivity to insulin. It is crucial to prioritize balanced diets and exercise regularly to minimize the risk of developing type 2 diabetes. Fats are essential sources of energy that belong to lipids which do not dissolve in water; they are classified into fats or oils such as triglycerides which make up around 95% of this group.Glycerol acts as a framework for fatty acid chains composed of three carbons linked to sugar. The length and saturation degree differ among the fatty acids, with saturated fats having maximum hydrogen atoms without any kinks in their structure, whereas unsaturated fats contain at least one carbon double bond that creates kinked structures within their composition. Foods rich in saturated fat, such as butter, red meat, and coconut oil can increase the risk of heart disease. Conversely, olive oil and canola oil comprise monounsaturated fats that have one double carbon bond and lack hydrogen in one region. Polyunsaturated fats found in corn, canola, and safflower oils lack more than one hydrogen atom and possess multiple double carbon bonds. Both types of unsaturated fatty acids remain liquid at room temperature due to their twisted structure that hinders tight packing. According to the American diet guidelines, an individual should consume 7-10% total energy from saturated fat; however, on average Americans consume between 11-12%, exceeding the recommended amount. Saturated and trans

fats contribute to increasing heart disease risk; hence it is vital to be aware of partially hydrogenated oils containing trans fats during margarine production from oils since unsaturated fatty acids undergo a process known as hydrogenation where hydrogen atoms are added converting them into a solid form called trans fatty acid despite preserving them longer through this process straightening out the chain of an unsaturated fat.Although saturated fats are often considered unhealthy, trans fats can be even worse as they alter cell functioning and make removing cholesterol from the blood more difficult. Omega-3 (alpha-linoleic acid) and omega-6 (linoleic acid) are essential nutrients that must be obtained through diet, acting as building blocks for various crucial elements found in sources such as vegetables, nut oils, fish oil, and fish products. Alpha-linoleic acid is particularly important for heart health since it produces EPA and DAD which improve blood vessel function, clotting, blood pressure, and irregularities. When deciding between butter and margarine for health reasons, it's crucial to note that margarine often contains high levels of cholesterol due to its trans fat content. This can increase the risk of heart disease while also damaging cell membranes and weakening immunity. Some margarines may even contain toxic metals like nickel or aluminum. Nut butters like peanut butter or almond butter offer a healthier alternative since they're rich in unsaturated fats with essential fatty acids that support heart health. Although not necessary since our bodies can produce them on their own, phosphoric lipids found in peanuts, egg yolks or some processed foods aid transport of fats in our bloodstream by being soluble in water.

Stereochemical compounds, known as stereos, are found in

plant-based foods and fatty parts of animals such as butter, egg yolks, whole milk meats and poultry. These compounds have ring structures that classify them as types of lipids. Cholesterol is another type of stereo found in both diets and the human body.

While saturated fatty acids can increase blood pressure levels or cholesterol levels leading to heart disease, cholesterol remains necessary for vital bodily functions including hormone synthesis, bile production, vitamin D production, and neural cell function (in brain & spinal cord). Therefore maintaining adequate levels of cholesterol is critical for overall human health.

Get an explanation on any task
Get unstuck with the help of our AI assistant in seconds
New