what is Health ?!

what is Health ?!  

Is a state of complete physical , psychological , social , spiritual , mental health and well being .  

Health depends on a wide range of factors : -

A person is born with a range of genes, and in some people, an unusual genetic pattern can lead to a less-than-optimum level of health.

Environmental factors play a role. Sometimes the environment alone is enough to impact health. Other times, an environmental trigger can cause illness in a person who is genetically susceptible.

Access to healthcare plays a role, but the WHO suggests that the following factors may have a bigger impact on health than this:

v  where a person lives .

v  the state of the surrounding environment .

v  genetics .

v  income .

v  education level .

v  relationships with friends and family .

 These can be summarized as : -

· 
The social and economic environment: Including how wealthy a family or community is

·  The physical environment: Including parasites that exist in an area, or pollution levels

·  The person's characteristics and behaviors: Including the genes that a person is born with and their lifestyle choices

Cultural issues can affect health. The traditions and customs of a society and a family's response to them can have a good or bad impact on health. For example, around the Mediterranean, people are more likely to consume high levels of fruits, vegetables, and olive, and to eat as a family, compared with cultures with a high consumption of fast food.

How a person manages stress will affect health. People who smoke, drink, or take drugs to forget their problems are likely to have more health problems later than someone who combats stress through a healthful diet and exercise.

Men and women are prone to different health factors. In societies where women earn less than men or are less educated, they may be at greater risk than men for poor health.

Preserving health

The best way to maintain health is to preserve it through a healthful lifestyle, rather than waiting until we are sick to put things right.

Wellness promotes an active awareness of and participation in health, as an individual and in the community.

Maintaining wellness and optimal health is a lifelong, daily commitment.

Steps that can help us maximize our health include:

1)     a balanced, nutritious diet, sourced as naturally as possible

2)     regular exercising

3)     screening for diseases that may present a risk

4)     learning to manage stress

5)     engaging in activities that provide purpose and connection to others

6)     maintaining a positive outlook and appreciating what you have

7)     defining a value system, and putting it into action

How can healthy eating improve your mood ?

We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Studies have linked eating a typical Western diet—filled with processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, or in the increased risk of suicide in young people.

Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to improve mood and lower your risk for mental health issues. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life.

Building your healthy diet ..

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein

Protein gives us the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products

Protein, highly complex substance that is present in all living organisms. Proteins are of great nutritional value and are directly involved in the chemical processes essential for life. The importance of proteins was recognized by chemists in the early 19th century, including Swedish chemist Jöns Jacob Berzelius, who in 1838 coined the term protein, a word derived from the Greek proteios, meaning “holding first place.” Proteins are species-specific; that is, the proteins of one species differ from those of another species. They are also organ-specific; for instance, within a single organism, muscle proteins differ from those of the brainand liver.

·        

Synthesis of protein.

Encyclopædia Britannica, Inc.

A protein molecule is very large compared with molecules of sugar or salt and consists of many amino acids joined together to form long chains, much as beads are arranged on a string. There are about 20 different amino acids that occur naturally in proteins. Proteins of similar function have similar amino acid composition and sequence. Although it is not yet possible to explain all of the functions of a protein from its amino acid sequence, established correlations between structure and function can be attributed to the properties of the amino acids that compose proteins.

·        

The molecular structure of a peptide (a small protein) consists of a sequence of amino acids.

© raimund14/Fotolia

Plants can synthesize all of the amino acids; animals cannot, even though all of them are essential for life. Plants can grow in a medium containing inorganic nutrients that provide nitrogen, potassium, and other substances essential for growth. They utilize the carbon dioxide in the air during the process of photosynthesis to form organic compoundssuch as carbohydrates. Animals, however, must obtain organic nutrients from outside sources. Because the protein content of most plants is low, very large amounts of plant material are required by animals, such as ruminants (e.g., cows), that eat only plant material to meet their amino acid requirements. Nonruminant animals, including humans, obtain proteins principally from animals and their products—e.g., meat, milk, and eggs. The seeds of legumes are increasingly being used to prepare inexpensive protein-rich food (see human nutrition).

SIMILAR TOPICS

·         heterocyclic compound

·         polytetrafluoroethylene (PTFE)

·         carbon (C)

·         hydrocarbon

·         aromatic compound

·         polystyrene

·         ether

·         aldehyde

·         humic acid

·         nitroso compound

The protein content of animal organs is usually much higher than that of the blood plasma. Muscles, for example, contain about 30 percent protein, the liver 20 to 30 percent, and red blood cells 30 percent. Higher percentages of protein are found in hair, bones, and other organs and tissues with a low water content. The quantity of free amino acids and peptides in animals is much smaller than the amount of protein; protein molecules are produced in cells by the stepwise alignment of amino acids and are released into the body fluids only after synthesis is complete.

The high protein content of some organs does not mean that the importance of proteins is related to their amount in an organism or tissue; on the contrary, some of the most important proteins, such as enzymes and hormones, occur in extremely small amounts. The importance of proteins is related principally to their function. All enzymes identified thus far are proteins. Enzymes, which are the catalysts of all metabolic reactions, enable an organism to build up the chemical substances necessary for life—proteins, nucleic acids, carbohydrates, and lipids—to convert them into other substances, and to degrade them. Life without enzymes is not possible. There are several protein hormones with important regulatory functions. In all vertebrates, the respiratory protein hemoglobin acts as oxygen carrier in the blood, transporting oxygen from the lung to body organs and tissues. A large group of structural proteins maintains and protects the structure of the animal body.

·        

Hemoglobin is a protein made up of four polypeptide chains (α₁, …

Encyclopædia Britannica, Inc.

General Structure And Properties Of Proteins

mals: Fact or Fiction?

The amino acid composition of proteins

The common property of all proteins is that they consist of long chains of α-amino (alpha amino) acids. The general structure of α-amino acids is shown in . The α-amino acids are so called because the α-carbon atom in the molecule carries an amino group (−NH₂); the α-carbon atom also carries a carboxyl group (−COOH).

BRITANNICA STORIES

·        

In acidic solutions, when the pH is less than 4, the −COO groups combine with hydrogen ions (H⁺) and are thus converted into the uncharged form (−COOH). In alkaline solutions, at pH above 9, the ammonium groups (−NH⁺₃) lose a hydrogen ion and are converted into amino groups (−NH₂). In the pH range between 4 and 8, amino acids carry both a positive and a negative charge and therefore do not migrate in an electrical field. Such structures have been designated as dipolar ions, or zwitterions (i.e., hybrid ions).

Although more than 100 amino acids occur in nature, particularly in plants, only 20 types are commonly found in most proteins. In protein molecules the α-amino acids are linked to each other by peptide bondsbetween the amino group of one amino acid and the carboxyl group of its neighbour.

The condensation (joining) of three amino acids yields the tripeptide.

It is customary to write the structure of peptides in such a way that the free α-amino group (also called the N terminus of the peptide) is at the left side and the free carboxyl group (the C terminus) at the right side. Proteins are macromolecular polypeptides—i.e., very large molecules composed of many peptide-bonded amino acids. Most of the common ones contain more than 100 amino acids linked to each other in a long peptide chain. The average molecular weight (based on the weight of a hydrogen atom as 1) of each amino acid is approximately 100 to 125; thus, the molecular weights of proteins are usually in the range of 10,000 to 100,000 daltons (one dalton is the weight of one hydrogen atom). The species-specificity and organ-specificity of proteins result from differences in the number and sequences of amino acids. Twenty different amino acids in a chain 100 amino acids long can be arranged in far more than 10¹⁰⁰ ways (10¹⁰⁰ is the number one followed by 100 zeroes).

Fat

Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health.

Fat Facts: What's Good About Fat?

Fat is the target of much scorn, yet it serves up health benefits you can't live without.

Fat supplies essential fatty acids (EFAs). "Your body is incapable of producing the EFAs, known as linoleic acid and alpha-linolenic acid, so it must derive them from food," explains Wahida Karmally DrPH, RD, professor of nutrition at Columbia Universityand director of nutrition at The Irving Institute for Clinical and Translational Research.

In addition, fat ferries vitamins A, D, E, and K -- known as the fat-soluble vitamins -- into and around the body.

"Fat is also necessary for maintaining healthy skin, and it plays a central role in promoting proper eyesight and brain development in babies and children," Karmally tells WebMD.

For all the good it does, fat is often fingered as the culprit in the battle of the bulge. It's easy to understand why. At 9 calories per gram, any type of fat -- good or bad -- packs more than twice the calories of carbohydrate and protein.

Yet, it's a mistake to equate dietary fat with body fat. You can get fat eating carbs and protein, even if you eat little dietary fat.

"Excess calories from any source is what's responsible for weight gain, not fat per se," says Alice H. Lichtenstein, DSc, professor of nutrition at Tufts University and director of the Cardiovascular Nutrition Laboratory. "In the scheme of things, total calorie intake matters the most."

Fat Facts: What's Bad About Fat

There is a well-established link between fat intake and heart disease and stroke risk.

Diets rich in saturated fat and trans fat (both "bad" fats) raise bloodcholesterol concentrations, contributing to clogged arteries that block the flow of oxygen-rich blood to the heart and brain.

But there's a caveat: Very low-fat diets -- 15% or 34 grams of fat in a 2,000-calorie diet -- may not reduce artery-clogging compounds in the bloodstream in everyone. Nor can most people maintain a very low-fat diet in the long run. The American Heart Association (AHA) recommends that we get 20% to 35% of our calories from fat. Most Americans get 34% or more.

Carbohydrates

Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. Though often maligned in trendy diets, carbohydrates — one of the basic food groups — are important to a healthy life.

"Carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy, or calories," said Paige Smathers, a Utah-based registered dietitian. The American Diabetes Associationnotes that carbohydrates are the body's main source of energy. They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen.

There are three macronutrients: carbohydrates, protein and fats, Smathers said. Macronutrients are essential for proper body functioning, and the body requires large amounts of them. All macronutrients must be obtained through diet; the body cannot produce macronutrients on its own.

Advertisement

The recommended daily amount (RDA) of carbs for adults is 135 grams, according to the National Institutes of Health (NIH); however, the NIH also recommends that everyone should have his or her own carbohydrate goal. Carb intake for most people should be between 45 and 65 percent of total calories. One gram of carbohydrates equals about 4 calories, so a diet of 1,800 calories per day would equal about 202 grams on the low end and 292 grams of carbs on the high end. However, people with diabetes should not eat more than 200 grams of carbs per day, while pregnant women need at least 175 grams.

Function of carbohydrates

Carbohydrates provide fuel for the central nervous system and energy for working muscles. They also prevent protein from being used as an energy source and enable fat metabolism, according to Iowa State University.

Also, "carbohydrates are important for brain function," Smathers said. They are an influence on "mood, memory, etc., as well as a quick energy source." In fact, the RDA of carbohydrates is based on the amount of carbs the brain needs to function.

Two recent studies published in PNAS have also linked carbs to decision-making. In the studies, people who ate a high-carbohydrate breakfast were less willing to share when playing the "ultimatum game" than those who ate high-protein breakfasts. Scientists speculate this may be caused by baseline dopamine levels, which are higher after eating carbohydrates. This doesn't mean carbs make you mean, but underscores the importance of a balanced diet. 

Simple vs. complex carbohydrates

Carbohydrates are classified as simple or complex, Smathers said. The difference between the two forms is the chemical structure and how quickly the sugar is absorbed and digested. Generally speaking, simple carbs are digested and absorbed more quickly and easily than complex carbs, according to the NIH.

Simple carbohydrates contain just one or two sugars, such as fructose (found in fruits) and galactose (found in milk products). These single sugars are called monosaccharides. Carbs with two sugars — such as sucrose (table sugar), lactose (from dairy) and maltose (found in beer and some vegetables) — are called disaccharides, according to the NIH.

Simple carbs are also in candy, soda and syrups. However, these foods are made with processed and refined sugars and do not have vitamins, minerals or fiber. They are called "empty calories" and can lead to weight gain, according to the NIH.

Complex carbohydrates (polysaccharides) have three or more sugars. They are often referred to as starchy foods and include beans, peas, lentils, peanuts, potatoes, corn, parsnips, whole-grain breads and cereals.

Smathers pointed out that, while all carbohydrates function as relatively quick energy sources, simple carbs cause bursts of energy much more quickly than complex carbs because of the quicker rate at which they are digested and absorbed. Simple carbs can lead to spikes in blood sugar levels and sugar highs, while complex carbs provide more sustained energy.

Studies have shown that replacing saturated fats with simple carbs, such as those in many processed foods, is associated with an increased risk of heart disease and type 2 diabetes.

Smathers offered the following advice: "It's best to focus on getting primarily complex carbs in your diet, including whole grains and vegetables."

Sugars, starches and fibers

In the body, carbs break down into smaller units of sugar, such as glucose and fructose, according to Iowa State University. The small intestine absorbs these smaller units, which then enter the bloodstream and travel to the liver. The liver converts all of these sugars into glucose, which is carried through the bloodstream — accompanied by insulin — and converted into energy for basic body functioning and physical activity.

If the glucose is not immediately needed for energy, the body can store up to 2,000 calories of it in the liver and skeletal muscles in the form of glycogen, according to Iowa State University. Once glycogen stores are full, carbs are stored as fat. If you have insufficient carbohydrate intake or stores, the body will consume protein for fuel. This is problematic because the body needs protein to make muscles. Using protein instead of carbohydrates for fuel also puts stress on the kidneys, leading to the passage of painful byproducts in the urine.

Fiber is essential to digestion. Fibers promote healthy bowel movements and decrease the risk of chronic diseases such as coronary heart disease and diabetes, according to the U.S. Department of Agriculture. However, unlike sugars and starches, fibers are not absorbed in the small intestine and are not converted to glucose. Instead, they pass into the large intestine relatively intact, where they are converted to hydrogen and carbon dioxide and fatty acids. The Institute of Medicine recommends that people consume 14 grams of fiber for every 1,000 calories. Sources of fiber include fruits, grains and vegetables, especially legumes.

Smathers pointed out that carbs are also found naturally in some forms of dairy and both starchy and nonstarchy vegetables. For example, nonstarchy vegetables like lettuces, kale, green beans, celery, carrots and broccoli all contain carbs. Starchy vegetables like potatoes and corn also contain carbohydrates, but in larger amounts. According to the American Diabetes Association, nonstarchy vegetables generally contain only about 5 grams of carbohydrates per cup of raw vegetables, and most of those carbs come from fiber.

Good carbs vs. bad carbs

Carbohydrates are found in foods you know are good for you (vegetables) and ones you know are not (doughnuts). This has led to the idea that some carbs are "good" and some are "bad." According to Healthy Geezer Fred Cicetti, carbs commonly considered bad include pastries, sodas, highly processed foods, white rice, white bread and other white-flour foods. These are foods with simple carbs. Bad carbs rarely have any nutritional value.

Carbs usually considered good are complex carbs, such as whole grains, fruits, vegetables, beans and legumes. These are not only processed more slowly, but they also contain a bounty of other nutrients.

The Pritikin Longevity Center offers this checklist for determining if a carbohydrate is "good" or "bad."

Good carbs are:

• Low or moderate in calories
• High in nutrients
• Devoid of refined sugars and refined grains
• High in naturally occurring fiber
• Low in sodium
• Low in saturated fat
• Very low in, or devoid of, cholesterol and trans fats

Bad carbs are:

• High in calories
• Full of refined sugars, like corn syrup, white sugar, honey and fruit juices
• High in refined grains like white flour
• Low in many nutrients
• Low in fiber
• High in sodium
• Sometimes high in saturated fat
• Sometimes high in cholesterol and trans fats

Glycemic index

Recently, nutritionists have said that it's not the type of carbohydrate, but rather the carb's glycemic index, that's important. The glycemic index measures how quickly and how much a carbohydrate raises blood sugar.

High-glycemic foods like pastries raise blood sugar highly and rapidly; low-glycemic foods raise it gently and to a lesser degree. Some research has linked high-glycemic foods with diabetes, obesity, heart disease and certain cancers, according to Harvard Medical School. 

On the other hand, recent research suggests that following a low-glycemic diet may not actually be helpful. A 2014 study published in JAMA found that overweight adults eating a balanced diet did not see much additional improvement on a low-calorie, low-glycemic index diet. Scientists measured insulin sensitivity, systolic blood pressure, LDL cholesterol and HDL cholesterol and saw that the low-glycemic diet did not improve them. It did lower triglycerides. 

Carbohydrate benefits

The right kind of carbs can be incredibly good for you. Not only are they necessary for your health, but they carry a variety of added benefits.

Mental health

Carbohydrates may be important to mental health. A study published in 2009 in the journal JAMA Internal Medicine found that people on a high-fat, low-carb diet for a year had more anxiety, depression and anger than people on a low-fat, high-carb diet. Scientists suspect that carbohydrates help with the production of serotonin in the brain.

Carbs may help memory, too. A 2008 study at Tufts University had overweight women cut carbs entirely from their diets for one week. Then, they tested the women's cognitive skills, visual attention and spatial memory. The women on no-carb diets did worse than overweight women on low-calorie diets that contained a healthy amount of carbohydrates.

Weight loss

Though carbs are often blamed for weight gain, the right kind of carbs can actually help you lose and maintain a healthy weight. This happens because many good carbohydrates, especially whole grains and vegetables with skin, contain fiber. It is difficult to get sufficient fiber on a low-carb diet. Dietary fiber helps you to feel full, and generally comes in relatively low-calorie foods.

A study published in the Journal of Nutrition in 2009 followed middle-age women for 20 months and found that participants who ate more fiber lost weight, while those who decreased their fiber intake gained weight. Another recent study linked fat loss with low-fat diets, not low-carb ones.

While some studies have found that low-carb diets do help people lose weight, a meta analysis conducted in 2015 and published in The Lancetfound that when viewed long term, low-fat and low-carb diets had similar success rates. People lost more weight early on while on low-carb diets but after a year they were all in similar places. 

Good source of nutrients

Whole, unprocessed fruits and vegetables are well known for their nutrient content. Some are even considered superfoods because of it — and all of these leafy greens, bright sweet potatoes, juicy berries, tangy citruses and crunchy apples contain carbs.

One important, plentiful source of good carbs is whole grains. A large study published in 2010 in the Journal of the American Dietetic Association found that those eating the most whole grains had significantly higher amounts of fiber, energy and polyunsaturated fats, as well as all micronutrients (except vitamin B12 and sodium). An additional study, published in 2014 in the journal Critical Reviews in Food Science and Nutrition, found that whole grains contain antioxidants, which were previously thought to exist almost exclusively in fruits and vegetables.

Heart health

Fiber also helps to lower cholesterol, said Kelly Toups, a registered dietitian with the Whole Grains Council. The digestive process requires bile acids, which are made partly with cholesterol. As your digestion improves, the liver pulls cholesterol from the blood to create more bile acid, thereby reducing the amount of LDL, the "bad" cholesterol.

Toups referenced a study in the American Journal of Clinical Nutrition that looked at the effect of whole grains on patients taking cholesterol-lowering medications called statins. Those who ate more than 16 grams of whole grains daily had lower bad-cholesterol levels than those who took the statins without eating the whole grains.

Carbohydrate deficiency

Not getting enough carbs can cause problems. Without sufficient fuel, the body gets no energy. Additionally, without sufficient glucose, the central nervous system suffers, which may cause dizziness or mental and physical weakness, according to Iowa State University. A deficiency of glucose, or low blood sugar, is called hypoglycemia.

If the body has insufficient carbohydrate intake or stores, it will consume protein for fuel. This is problematic because the body needs protein to make muscles. Using protein for fuel instead of carbohydrates also puts stress on the kidneys, leading to the passage of painful byproducts in the urine, according to the University of Cincinnati.

People who don't consume enough carbohydrates may also suffer from insufficient fiber, which can cause digestive problems and constipation.

Fiber

Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber each day for optimal health.

What are vitamins & minerals?

Vitamins are organic compounds that are essential in very small amounts for supporting normal physiologic function.

We need vitamins in our diets, because our bodies can’t synthesize them quickly enough to meet our daily needs.

Vitamins have three characteristics:

They’re natural components of foods; usually present in very small amounts.

They’re essential for normal physiologic function (e.g., growth, reproduction, etc).

When absent from the diet, they will cause a specific deficiency.

Vitamins are generally categorized as either fat soluble or water soluble depending on whether they dissolve best in either lipids or water.

Vitamins and their derivatives often serve a variety of roles in the body – one of the most important being their roles as cofactors for enzymes – called coenzymes. (See figure below for an example.)

NAD and FAD are coenzymes that requires vitamins B3 and B2

NAD and FAD are coenzymes that require vitamins B3 and B2

Most minerals are considered essential and comprise a vast set of micronutrients. There are both macrominerals (required in amounts of 100 mg/day or more) and microminerals (required in amounts less than 15 mg/day).

Calcium is important for more than bones.

Calcium is important for more than bones.

Why is an adequate vitamin intake so important?

Vitamin deficiencies can create or exacerbate chronic health conditions.

9 water-soluble vitamins

Vitamin B1 (Thiamine)

Deficiency: Symptoms include burning feet, weakness in extremities, rapid heart rate, swelling, anorexia, nausea, fatigue, and gastrointestinal problems.

Toxicity: None known.

Sources: Sunflower seeds, asparagus, lettuce, mushrooms, black beans, navy beans, lentils, spinach, peas, pinto beans, lima beans, eggplant, Brussels sprouts, tomatoes, tuna, whole wheat, soybeans

Vitamin B2 (Riboflavin)

Deficiency: Symptoms include cracks, fissures and sores at corner of mouth and lips, dermatitis, conjunctivitis, photophobia, glossitis of tongue, anxiety, loss of appetite, and fatigue.

Toxicity: Excess riboflavin may increase the risk of DNA strand breaks in the presence of chromium. High-dose riboflavin therapy will intensify urine color to a bright yellow (flavinuria) – but this is harmless.

Sources: Almonds, soybeans/tempeh, mushrooms, spinach, whole wheat, yogurt, mackerel, eggs, liver

Vitamin B3 (Niacin)

Deficiency: Symptoms include dermatitis, diarrhea, dementia, and stomatitis.

Toxicity: Niacin from foods is not known to cause adverse effects. Supplemental nicotinic acid may cause flushing of skin, itching, impaired glucose tolerance and gastrointestinal upset. Intake of 750 mg per day for less than 3 months can cause liver cell damage. High dose nicotinamide can cause nausea and liver toxicity.

Sources: Mushrooms, asparagus, peanuts, brown rice, corn, green leafy vegetables, sweet potato, potato, lentil, barley, carrots, almonds, celery, turnips, peaches, chicken meat, tuna, salmon

Vitamin B5 (Pantothenic acid)

Deficiency: Very unlikely. Only in severe malnutrition may one notice tingling of feet.

Toxicity: Nausea, heartburn and diarrhea may be noticed with high dose supplements.

Sources: Broccoli, lentils, split peas, avocado, whole wheat, mushrooms, sweet potato, sunflower seeds, cauliflower, green leafy vegetables, eggs, squash, strawberries, liver

Vitamin B6 (Pyridoxine)

Deficiency: Symptoms include chelosis, glossitis, stomatitis, dermatitis (all similar to vitamin B2 deficiency), nervous system disorders, sleeplessness, confusion, nervousness, depression, irritability, interference with nerves that supply muscles and difficulties in movement of these muscles, and anemia. Prenatal deprivation results in mental retardation and blood disorders for the newborn.

Toxicity: High doses of supplemental vitamin B6 may result in painful neurological symptoms.

Sources: Whole wheat, brown rice, green leafy vegetables, sunflower seeds, potato, garbanzo beans, banana, trout, spinach, tomatoes, avocado, walnuts, peanut butter, tuna, salmon, lima beans, bell peppers, chicken meat

Vitamin B9 (Folic acid)

Folate is the naturally occurring form found in foods. Folic acid is the synthetic form used in commercially available supplements and fortified foods. Inadequate folate status is associated with neural tube defects and some cancers.

Deficiency: One may notice anemia (macrocytic/megaloblastic), sprue, Leukopenia, thrombocytopenia, weakness, weight loss, cracking and redness of tongue and mouth, and diarrhea. In pregnancy there is a risk of low birth weight and preterm delivery.

Toxicity: None from food. Keep in mind that vitamin B12 and folic acid deficiency can both result in megaloblastic anemia. Large doses of folic acid given to an individual with an undiagnosed vitamin B12 deficiency could correct megaloblastic anemia without correcting the underlying vitamin B12 deficiency.

Sources: Green leafy vegetables, asparagus, broccoli, Brussels sprouts, citrus fruits, black eyed peas, spinach, great northern beans, whole grains, baked beans, green peas, avocado, peanuts, lettuce, tomato juice, banana, papaya, organ meats

Vitamin B12 (Cobalamin)

Vitamin B12 must combine with intrinsic factor before it’s absorbed into the bloodstream. We can store a year’s worth of this vitamin – but it should still be consumed regularly. B12 is a product of bacterial fermentation, which is why it’s not present in higher order plant foods.

Deficiency: Symptoms include pernicious anemia, neurological problems and sprue.

Toxicity: None known from supplements or food. Only a small amount is absorbed via the oral route, thus the potential for toxicity is low.

Sources: Fortified cereals, liver, trout, salmon, tuna, haddock, egg

Vitamin H (Biotin)

Deficiency: Very rare in humans. Keep in mind that consuming raw egg whites over a long period of time can cause biotin deficiency. Egg whites contain the protein avidin, which binds to biotin and prevents its absorption.

Toxicity: Not known to be toxic.

Sources: Green leafy vegetables, most nuts, whole grain breads, avocado, raspberries, cauliflower, carrots, papaya, banana, salmon, eggs

Vitamin C (Ascorbic acid)

Deficiency: Symptoms include bruising, gum infections, lethargy, dental cavities, tissue swelling, dry hair and skin, bleeding gums, dry eyes, hair loss, joint paint, pitting edema, anemia, delayed wound healing, and bone fragility. Long-term deficiency results in scurvy.

Toxicity: Possible problems with very large vitamin C doses including kidney stones, rebound scurvy, increased oxidative stress, excess iron absorption, vitamin B12 deficiency, and erosion of dental enamel. Up to 10 grams/day is safe based on most data. 2 grams or more per day can cause diarrhea.

Sources: Guava, bell pepper, kiwi, orange, grapefruit, strawberries, Brussels sprouts, cantaloupe, papaya, broccoli, sweet potato, pineapple, cauliflower, kale, lemon juice, parsley

4 fat soluble vitamins

Vitamin A (Retinoids)

Carotenoids that can be converted by the body into retinol are referred to as provitamin A carotenoids.

Deficiency: One may notice difficulty seeing in dim light and rough/dry skin.

Toxicity: Hypervitaminosis A is caused by consuming excessive amounts of preformed vitamin A, not the plant carotenoids. Preformed vitamin A is rapidly absorbed and slowly cleared from the body. Nausea, headache, fatigue, loss of appetite, dizziness, and dry skin can result. Excess intake while pregnant can cause birth defects.

Sources: Carrots, sweet potato, pumpkin, green leafy vegetables, squash, cantaloupe, bell pepper, Chinese cabbage, beef, eggs, peaches

Vitamin D (Calciferol, 1,25-dihydroxy vitamin D)

Cholecalciferol = vitamin D3 = animal version; ergocalciferol = vitamin D2 = plant version

Deficiency: In children a vitamin D deficiency can result in rickets, deformed bones, retarded growth, and soft teeth. In adults a vitamin D deficiency can result in osteomalacia, softened bones, spontaneous fractures, and tooth decay. Those at risk for deficiency include infants, elderly, dark skinned individuals, those with minimal sun exposure, fat malabsorption syndromes, inflammatory bowel diseases, kidney failure, and seizure disorders.

Toxicity: Hypervitaminosis D is not a result of sun exposure but from chronic supplementation. Excessive supplement use will elevate blood calcium levels and cause loss of appetite, nausea, vomiting, excessive thirst, excessive urination, itching, muscle weakness, joint pain and disorientation. Calcification of soft tissues can also occur.

Sources: Sunlight, fortified foods, mushrooms, salmon, mackerel, sardines, tuna, eggs

More on Vitamin D here: All About Vitamin D

Vitamin E (tocopherol)

Deficiency: Only noticed in those with severe malnutrition. However, suboptimal intake of vitamin E is relatively common.

Toxicity: Minimal side effects have been noted in adults taking supplements in doses less than 2000 mg/day. There is a potential for impaired blood clotting. Infants are more vulnerable.

Sources: Green leafy vegetables, almonds, sunflower seeds, olives, blueberries, most nuts, most seeds, tomatoes, avocado

Vitamin K

Deficiency: Tendency to bleed or hemorrhage and anemia.

Toxicity: May interfere with glutathione. No known toxicity with high doses.

Sources: Broccoli, green leafy vegetables, parsley, watercress, asparagus, Brussels sprouts, green beans, green peas, carrots

Why is an adequate mineral intake so important?

Mineral deficiencies can create or exacerbate chronic health conditions.

5 macrominerals

Calcium

Deficiency: Long-term inadequate intake can result in low bone mineral density, rickets, osteomalacia and osteoporosis.

Toxicity: Will cause nausea, vomiting, constipation, dry mouth, thirst, increased urination, kidney stones and soft tissue calcification.

Sources: Dairy, green leafy vegetables, legumes, tofu, molasses, sardines, okra, perch, trout, Chinese cabbage, rhubarb, sesame seeds

Phosphorus

Deficiency: Very rare. Those at risk include premature infants, those who use antacids, alcoholics, uncontrolled diabetes mellitus and refeeding syndrome.

Toxicity: Very rare. May result in soft tissue calcification.

Sources: Legumes, nuts, seeds, whole grains, eggs, fish, buckwheat, seafood, corn, wild rice

Potassium

Deficiency: Not a result of insufficient dietary intake. Caused by protein wasting conditions. Diuretics can also cause excessive loss of potassium in the urine. Low blood potassium can result in cardiac arrest.

Toxicity: Occurs when the intake of potassium exceeds the kidneys capacity for elimination. Found with kidney failure and potassium sparing diuretics. Oral doses greater than 18 grams can lead to toxicity. Symptoms include tingling of extremities and muscle weakness. High dose potassium supplements may cause nausea, vomiting and diarrhea.

Sources: Sweet potato, tomato, green leafy vegetables, carrots, prunes, beans, molasses, squash, fish, bananas, peaches, apricots, melon, potatoes, dates, raisins, mushrooms

Magnesium

Deficiency: Very rare due to abundance of magnesium in foods. Those with gastrointestinal disorders, kidney disorders, and alcoholism are at risk.

Toxicity: None identified from foods. Excessive consumption of magnesium containing supplements may result in diarrhea (magnesium is a known laxative), impaired kidney function, low blood pressure, muscle weakness, and cardiac arrest.

Sources: Legumes, nuts, seeds, whole grains, fruits, avocado

Salt (sodium chloride)

Deficiency: Does not result from low dietary intake. Low blood sodium typically results from increased fluid retention. One may notice nausea, vomiting, headache, cramps, fatigue, and disorientation.

Toxicity: Excessive intake can lean to increased fluid volume, nausea, vomiting, diarrhea and abdominal cramps. High blood sodium usually results from excessive water loss.

Sources: Any processed foods, whole grains, legumes, nuts, seeds, vegetables

9 microminerals

Iron

Consume iron rich foods with vitamin C rich foods to enhance absorption.Iron

Deficiency: Anemia with small and pale red blood cells. In children it is associated with behavioral abnormalities.

Toxicity: Common cause of poisoning in children. May increase the risk of chronic disease. Excessive intake of supplemental iron is an emergency room situation. Cardiovascular disease, cancer, and neurodegenerative diseases are associated with iron excess.

Sources: Almonds, apricots, baked beans, dates, lima beans, kidney beans, raisins, brown rice, green leafy vegetables, broccoli, pumpkin seeds, tuna, flounder, chicken meat, pork

Zinc

Zinc deficiency results in decreased immunity and increases the susceptibility to infection. Supplementation of zinc has been shown to reduce the incidence of infection as well as cellular damage from increased oxidative stress. Zinc deficiency has also been implicated in diarrheal disease, supplementation might be effective in the prophylaxis and treatment of acute diarrhea.

Deficiency: Symptoms include growth retardation, lowered immune statue, skeletal abnormalities, delay in sexual maturation, poor wound healing, taste changes, night blindness and hair loss. Those at risk for deficiency include the elderly, alcoholics, those with malabsorption, vegans, and those with severe diarrhea.

Toxicity: Symptoms that result are abdominal pain, diarrhea, nausea, and vomiting. Long-term consumption of excessive zinc can result in copper deficiency.

Sources: Mushrooms, spinach, sesame seeds, pumpkin seeds, green peas, baked beans, cashews, peas, whole grains, flounder, oats, oysters, chicken meat

Copper

Deficiency: Relatively uncommon. Clinical sign is hypochromic anemia unresponsive to iron therapy. Neutropenia and leucopenia may also result. Hypopigmentation of skin and hair is also noticed. Those at risk for deficiency include premature infants, infants fed only cow’s milk formula, those with malabsorption syndromes, excessive zinc consumption and antacid use.

Toxicity: Rare. Symptoms include abdominal pain, nausea, vomiting, and diarrhea. Long-term exposure to lower doses of copper can result in liver damage.

Sources: Mushrooms, green leafy vegetables, barley, soybeans, tempeh, sunflower seeds, navy beans, garbanzo beans, cashews, molasses, liver

Chromium

Deficiency: Symptoms include impaired glucose tolerance and elevated circulating insulin

Toxicity: Generally limited to industrial exposure. Long-term supplement use may increase DNA damage. Rare cases of kidney failure have also been documented.

Sources: Lettuce, onions, tomatoes, whole grains, potatoes, mushrooms, oats, prunes, nuts, brewer’s yeast

Fluoride

Deficiency: Increased risk of dental caries.

Toxicity: Children can develop mottled tooth enamel. Swallowing toothpaste with fluoride is typically the cause of this problem. Symptoms include nausea, abdominal pain, and vomiting.

Sources: Water, tea, fish

Iodine

Deficiency: Impairs growth and neurological development. Deficiency can also result in the decreased production of thyroid hormones and hypertrophy of the thyroid.

Toxicity: Rare and occurs in doses of many grams. Symptoms include burning mouth, throat and stomach. Fever and diarrhea can also result.

Sources: Sea vegetables, iodized salt, eggs, strawberries, asparagus, green leafy vegetables

Selenium

Deficiency: Can cause limited glutathione activity. More severe symptoms are juvenile cardiomyopathy and chondrodystrophy.

Toxicity: Multiple symptoms including dermatologic lesions, hair and nail brittleness, gastrointestinal disturbances, skin rash, fatigue, and nervous system abnormalities.

Sources: Brazil nuts, mushrooms, barley, salmon, whole grains, walnuts, eggs

Manganese

Deficiency: Not typically observed in humans.

Toxicity: Generally from industrial exposure.

Sources: Green leafy vegetables, berries, pineapple, lettuce, tempeh, oats, soybeans, spelt, brown rice, garbanzo beans

Molybdenum

Deficiency: Never been observed in healthy people.

Toxicity: More likely than deficiency. Still very rare.

Sources: Legumes, whole grains

What you should know about vitamins & minerals

Years ago, medical professionals noticed that peculiar disease states were directly related to food intake. These diseases were found in the presence of adequate calorie and protein intake.

Scientists also noticed that these diseases were absent among people who consumed certain foods. For example, sailors who consumed citrus fruits on long sea voyages did not develop scurvy.

Thus, researchers reasoned, there must be other important substances in the foods. Eventually, they discovered that compounds only obtained from foods could prevent and cure these diseases.

Nutrient deficiencies in the general population

Nutrient deficiencies are common, usually from a poor diet overall, or from a reduced calorie intake. 68% of the North American population is deficient in calcium, 90% in chromium, 75% in magnesium, and 80% in vitamin B6.

Nutrient deficiencies are particularly common among populations such as the elderly, athletes (who have a higher requirement for many nutrients), and people with low incomes (who may not consume as many healthy foods).

When someone reduces food intake in an effort to drop body fat, they’re almost assured a nutrient deficiency. Why? Because as food intake goes down, nutrient intake does too.

Vitamin solubility and absorption

Fat soluble vitamins are mostly absorbed passively and must be transported with dietary fat. These vitamins are usually found in the portion of the cell which contains fat, including membranes, lipid droplets, etc.

We tend to excrete fat soluble vitamins via feces, but we can also store them in fatty tissues.

If we don’t eat enough dietary fat, we don’t properly absorb these vitamins. A very low-fat diet can lead to deficiencies of fat-soluble vitamins.

Water soluble vitamins are absorbed by both passive and active mechanisms. Their transport in the body relies on molecular “carriers”.

Water soluble vitamins are not stored in high amounts within the body and are excreted in the urine along with their breakdown products.

Mineral absorption

Our bodies and the foods we eat contain minerals; we actually absorb them in a charged state (i.e., ionic state). Minerals will be in either a positive or negative state and reside inside or outside or cells.

Molecules found in food can alter our ability to absorb minerals. This includes things like phytates (found in grains), oxalate (found in foods like spinach and rhubarb), both of which inhibit mineral absorption, and acids. Even gastric acidity and stress can influence absorption.