Hey there! It's time for the second installment of the Body Needs Trilogy!!! Riveting, I know. But I want to make sure that we all understand why it's important to our bodies that we nourish them. So with that said, let's start the show. Just a reminder: All of this information is from PBS NOVA (
http://www.pbs.org/wgbh/nova/body/nutrients-body-needs.html).
Ninety-nine percent of the body's calcium lies in the bones and teeth. It is used to maintain bone health and is necessary for other biological functions, such as muscle contraction and blood clotting. The main sources are dairy products and green vegetables. Deficiencies can lead to osteoporosis and are associated with increased risk of hypertension, pre-eclampsia, and colon cancer. The dietary recommendation is 1,300 milligrams per day.
[AFFECTED AREAS OF THE BODY: Bone, Teeth]
[KEY SOURCE(S): Milk, Yogurt, Cheese]
Carbohydrates, the body's main source of energy include simple sugars such as those found in fruits and table sugars and complex carbohydrates such as those within cereal grains. Carbohydrates are stored as glycogen in the liver and in muscle tissue. A diet without any carbohydrates can lead to the breakdown of protein and dehydration. There is no formal dietary recommendation.
[AFFECTED AREAS OF THE BODY: Entire Body]
[KEY SOURCE(S): Breads, Cereals, Rice, Pasta]
Without energy, typically listed on packaging as "calories", the body cannot function. Extra energy is stored primarily as fat, but it is also stored in the liver and muscle in the form of glycogen. Over time, if the body takes in more energy than it needs, weight gain will occur which can lead to heart disease, high blood pressure, and diabetes - all fast-growing problems among adults and children in the United States. If the body takes in less than it requires, weight loss will result. Severe deficiencies can lead to starvation and death.
[AFFECTED AREAS OF THE BODY: Entire Body]
[KEY SOURCE(S): Milk, Yogurt, Cheese, Breads, Cereals, Rice, Pasta, Meat, Poultry, Fish, Dry Beans, Eggs, Nuts, Fruits, Vegetables]
Fiber is required for normal body function. A diet high in fruits and vegetables and cereal grains -- all good sources of fiber -- may decrease the risk of developing many unhealthy conditions, including obesity, diabetes, gallstones, coronary artery disease, and colon cancer. There is no formal dietary recommendation, although many health organizations recommend 25-35 grams per day -- far more than the current average intake of 12 grams per day.
[AFFECTED AREAS OF THE BODY: Colon]
[KEY SOURCE(S): Breads, Cereals, Rice, Pasta]
Also known as folic acid, folate is an essential vitamin that is needed throughout the body to metabolize and synthesize proteins and to make red blood cells. Good sources of folate include fortified cereals, asparagus, Brussels Sprouts, spinach, baked beans, chickpeas, kidney beans, lentils, and citrus fruits and juices. Deficiencies lead to impaired cell division, and changes in protein synthesis, both of which are most problematic in rapidly growing tissues, such as those within fetuses. The daily requirement for adults is 400 micrograms.
[AFFECTED AREAS OF THE BODY: Entire body]
[KEY SOURCE(S): Breads, Cereals, Rice, Pasta, Vegetables]
The thyroid uses iodine, found primarily in iodized salt, to create hormones that regulate cell activity and growth throughout the body. Insufficient iodine impairs growth as well as neurological development, which can lead to brain damage. Mental retardation caused by iodine deficiency is the most common preventable form of the disease in the world. The daily requirement of iodine for adults is 150-200 micrograms. Iodine is found naturally in ocean fish and other seafood, and in food and fresh water, depending on the iodine content of the soil in a given region.
[AFFECTED AREAS OF THE BODY: Brain, Thyroid]
[KEY SOURCE(S): Milk, Yogurt, Cheese, Breads, Cereals, Rice, Pasta, Meat, Poultry, Fish, Dry Beans, Eggs, Nuts, Fruits, Vegetables]
Iron is needed to help carry oxygen throughout the body and is also used by a great number of enzymes. Severe iron deficiency, common in people suffering from anorexia, causes anemia, in which red blood cells are unable to carry enough oxygen. In children, severe anemia leads to abnormal behavior and reduced cognitive performance. In adults it can reduce physical performance. Iron is found in many foods, especially fortified grain products and meats and poultry. The daily requirement is 10 milligrams for men ages 18 and over and for women over 50, and 12 milligrams for girls ages 11 to 50.
[AFFECTED AREAS OF THE BODY: Brain, Nervous System, Blood, Muscle Tissue]
[KEY SOURCE(S): Meat, Poultry, Fish, Dry Beans, Eggs, Nuts]
Lipids, commonly known as fat, are required for many functions throughout the body, including energy storage, insulation, the building of membranes, digestion, vision, nervous system function, hormone regulation, skin health and communication between cells, to name just a few. If the body is deprived of enough lipids, all of these functions can be seriously impaired. Experts recommend that fats make up no more than 30 percent of total calories, although children younger than two can exceed that.
[AFFECTED AREAS OF THE BODY: Brain, Nervous System]
[KEY SOURCE(S): Milk, Yogurt, Cheese, Meat, Poultry, Fish, Dry Beans, Eggs, Nuts]
Magnesium is important in nutrient transmission and immune function as well as in other functions. Deficiencies can lead to hypertension, atherosclerosis, arrhythmia, neuromuscular symptoms, and personality changes. Good sources include legumes, whole grain cereals, nuts, dark green vegetables, cocoa, hard water, and mineral water. For males ages 19 to 30, 400 milligrams per day is suggested. For females, ages 19 to 30 years, 310 milligrams.
[AFFECTED AREAS OF THE BODY: Nervous System]
[KEY SOURCE(S): Vegetables]
Potassium maintains blood pressure and is critical in the functioning of nervous and muscle tissue. Insufficient potassium, which can result through starvation or a protein-wasting condition, can lead to weakness, nausea, irrational behavior, and in severe cases, cardiac failure. Potassium is found in many food sources, including fruits, vegetables, juices, meats, and cereals. The daily requirement for adults is 4,000 milligrams per day.
[AFFECTED AREAS OF THE BODY: Brain, Blood, Muscle Tissue]
[KEY SOURCE(S): Fruits]
The body requires protein to build muscle, bone, and skin, as well as to create enzymes, hormones, antibodies and more. Insufficient protein can reduce growth in children and cause muscle loss in adults and children. People who consume insufficient protein are more prone to disease, and in extreme cases the deficiency can lead to death. Good sources include meat, milk, eggs, and beans. The daily requirement for adults increases with age up to age 50, with 63 grams per day for men and 50 grams per day for women.
[AFFECTED AREAS OF THE BODY: Liver, Kidneys, Muscle Tissue]
[KEY SOURCE(S): Milk, Yogurt, Cheese, Meat, Poultry, Fish, Dry Beans, Eggs, Nuts, Vegetables]
Riboflavin, also known as vitamin B2, is needed to help break down carbohydrates, proteins, and fats, and to carry oxygen around the body. Deficiencies can cause skin problems, especially around the mouth and nose, and sensitivity to light. Riboflavin is found in many foods, especially milk, eggs, liver, some lean meats, green vegetables, and fortified cereals and grains. The daily requirement is 1.1 milligrams for women and 1.3 milligrams for men.
[AFFECTED AREAS OF THE BODY: Liver, Skin, Kidneys, Muscle Tissue]
[KEY SOURCE(S): Milk, Yogurt, Cheese, Breads, Cereals, Rice, Pasta, Meat, Poultry, Fish, Dry Beans, Eggs, Nuts, Vegetables]
Selenium is a powerful antioxidant that helps protect cells from damage. It is also important for cell growth and protection against certain cancers, such as prostate cancer. Selenium deficiencies may lead to changes in fingernails, muscle weakness, and heart problems. Good sources of selenium include meat, fish, grains, and Brazil nuts. The recommended daily allowance is 70 micrograms for adult males and 55 micrograms for adult females.
[AFFECTED AREAS OF THE BODY: Entire Body]
[KEY SOURCE(S): Meat, Poultry, Fish, Dry Beans, Eggs, Nuts]
Sodium is required to maintain proper water distribution, pH levels, and blood pressure, and to transmit nerve impulses. A severe deficiency, typically caused by diarrhea, heavy perspiration, or a problem with the kidney, can result in shock. Too much sodium in the diet may also cause problems. The main source of sodium in the U.S. diet is processed foods. The intake of sodium should be limited to 2.4 grams per day.
[AFFECTED AREAS OF THE BODY: Entire Body]
[KEY SOURCE(S): Breads, Cereals, Rice, Pasta]
Thiamin is concentrated in skeletal muscle and the heart, liver, kidneys, and brain. It is required for producing energy from carbohydrates, building proteins, and proper nerve function. Insufficient thiamin can lead to cardiovascular and nervous-system problems. Thiamin is found in many foods, especially in lean pork, legumes, yeast, whole-grain products, breads, and cereals. Daily recommended allowances are 0.9 milligrams for males 14 years and older and 1.1 milligrams for females 19 years and older.
[AFFECTED AREAS OF THE BODY: Entire Body]
[KEY SOURCE(S): Breads, Cereals, Rice, Pasta]
Vitamin A, also known as retinol, is stored in the liver. It is required for good vision and also needed for the immune system, reproduction, skin, and the gastrointestinal tract and other mucus membranes. Vitamin A is found in eggs, liver, fortified foods, green leafy vegetables, and orange and red fruits. Deficiencies can lead to night blindness, or in more extreme cases, scarring of the eye's cornea and impairments in the skin, lung, and intestinal tissues. The daily recommendation for adult males is 1,000 micrograms and 800 micrograms for adult females.
[AFFECTED AREAS OF THE BODY: Skin, Eyes]
[KEY SOURCE(S): Fruits, Vegetables]
This vitamin is needed for proper nerve function, to help make red blood cells, and to metabolize proteins and fats. Deficiencies can lead to dementia, poor attention span, depression, and other impairments. Vitamin B-12 is found naturally in animal products such as organs, meats, poultry, fish, and fermented cheeses, and is also available in fortified cereals.
[AFFECTED AREAS OF THE BODY: Blood]
[KEY SOURCE(S): Meat, Poultry, Fish, Dry Beans, Eggs, Nuts]
This vitamin has many functions, including helping to make red blood cells, releasing energy from proteins and fats, and contributing to nervous and immune system functioning. Deficiencies can impair the nervous system and in extreme cases cause seizures, anemia, and other unwanted conditions. This vitamin is found in white meats such as poultry, fish, and pork, bananas, and whole grains. The daily recommendation is 1.3 milligrams for men and women up to age 50.
[AFFECTED AREAS OF THE BODY: Nervous System, Blood]
[KEY SOURCE(S): Meat, Poultry, Fish, Dry Beans, Eggs, Nuts]
Vitamin C, also known as ascorbic acid, is required for the synthesis of collagen, neurotransmitters, hormones, and other products. Severe deficiencies can cause scurvy, a disease that results in bleeding gums, loosening teeth, capillary hemorrhaging, and weakness and fatigue. Extremely high doses of vitamin C -- more than 1,000 milligrams per day -- can lead to kidney stones. Good sources of vitamin C include citrus fruits, berries, melons, tomatoes, potatoes, green peppers, and leafy green vegetables. The recommended dose for adults is 60 milligrams per day.
[AFFECTED ARES OF THE BODY: Bone, Blood]
[KEY SOURCE(S): Fruits, Vegetables]
The body needs vitamin D to help make use of calcium, which in turn leads to strong bones and teeth. Deficiencies can cause bone diseases, muscle weakness, bony deformities, muscle spasms of the larynx and hands, seizures and other impairments. The body's main source is not from food but when the skin is exposed to ultraviolet light. Though most adults meet their daily requirements with exposure to sunlight, good dietary sources are milk fortified with vitamin D, fatty fish, some breads and cereals, and egg yolks. A recommended adequate daily intake is five micrograms.
[AFFECTED AREAS OF THE BODY: Bone, Blood]
[KEY SOURCE(S): Milk, Yogurt, and Cheese]
Vitamin E is thought to be an important antioxidant, protecting cells against damage from reactive molecules such as oxygen free radicals. Deficiencies can lead to a type of muscular dystrophy, anemia, and neurological and immunological abnormalities. Good sources are vegetable and seed oils, sunflower seeds, nuts, whole grains, wheat germ, and leafy vegetables. The recommended daily allowance is 10 milligrams for males and eight milligrams for females.
[AFFECTED AREAS OF THE BODY: Entire Body]
[KEY SOURCE(S): Vegetables]
The body needs vitamin K to make proteins that allow the blood to clot. Deficiencies in adults can lead to problems with blood clotting and bleeding and may contribute to osteoporosis and atherosclerosis. Good sources include dark green vegetables, fermented Asian soy foods, kiwi, cabbage, liver, soybean, and canola and olive oils. The recommended daily allowance is 65 micrograms for females 25 years and older and 80 micrograms for males 25 years and older.
[AFFECTED AREAS OF THE BODY: Bone, Blood]
[KEY SOURCE(S): Vegetables]
Zinc is a trace element that is especially concentrated in areas of the brain, pancreas, and adrenal gland, but it is also present in the nucleus of cells. The body needs zinc to make enzymes, to help with tissue growth and wound healing, and for taste. Insufficient zinc, common in people suffering from anorexia, can make it difficult for the body to fight off infections and heal wounds. Good sources of zinc are red and white meat and shellfish. The recommended daily allowances for males older than 10 years is 10 milligrams and for females older than 10 years, 15 milligrams.
[AFFECTED AREAS OF THE BODY: Entire Body]
[KEY SOURCE(S): Fish]
