Balanced Diet & Deficiency Disorders | Biology for JAMB PDF Download

Introduction

Macronutrients

Carbohydrates:

• Functions: Provide energy for the body's daily activities.
• Sources: Rice, wheat, oats, potatoes, fruits, and vegetables.

Deficiency Disorder: Inadequate carbohydrate intake may lead to fatigue, weakness, and poor concentration.

Proteins:

• Functions: Essential for growth, repair, and maintenance of body tissues.
• Sources: Meat, fish, poultry, eggs, legumes, dairy products, and nuts.

Deficiency Disorder: Insufficient protein intake can result in stunted growth, muscle wasting, and weakened immune function.

Fats:

• Functions: Act as a concentrated source of energy, support hormone production, and aid in the absorption of fat-soluble vitamins.
• Sources: Oils, butter, nuts, seeds, avocados, and fatty fish.

Deficiency Disorder: Very low-fat intake can lead to dry skin, hair loss, impaired brain function, and vitamin deficiencies.

Micronutrients

Vitamins:

• Functions: Assist in various bodily processes, such as immune function, vision, and metabolism.
• Sources:
  • Vitamin A: Carrots, sweet potatoes, spinach, and liver.
  • Vitamin B complex: Whole grains, meat, eggs, legumes, and leafy green vegetables.
  • Vitamin C: Citrus fruits, strawberries, bell peppers, and broccoli.
  • Vitamin D: Fatty fish, fortified dairy products, and sunlight exposure.
  • Vitamin K: Leafy green vegetables, broccoli, and soybean oil.

Deficiency Disorders:

Vitamin A deficiency: Night blindness, dry skin, and impaired immune function.

Vitamin B complex deficiencies (e.g., B1, B12): Fatigue, nerve damage, and anemia.

Vitamin C deficiency (scurvy): Weakness, swollen gums, and delayed wound healing.

Vitamin D deficiency (rickets): Bone deformities and poor calcium absorption.

Vitamin K deficiency: Excessive bleeding and impaired blood clotting.

Minerals:

• Functions: Required for various physiological processes, including bone health, nerve transmission, and oxygen transport.
• Sources:
  • Calcium: Dairy products, leafy green vegetables, and fortified foods.
  • Iron: Red meat, beans, spinach, and fortified cereals.
  • Iodine: Seafood, iodized salt, and dairy products.
  • Zinc: Meat, shellfish, legumes, and seeds.

Deficiency Disorders:

Calcium deficiency: Weak bones (osteoporosis) and increased risk of fractures.

Iron deficiency (anemia): Fatigue, weakness, and decreased immune function.

Iodine deficiency (goiter): Enlargement of the thyroid gland and impaired metabolism.

Zinc deficiency: Delayed wound healing, growth retardation, and weakened immune function.

Conclusion

• A balanced diet is essential for maintaining optimal health and preventing deficiency disorders. It is crucial to consume a variety of foods from different food groups to ensure an adequate intake of macronutrients (carbohydrates, proteins, and fats) as well as micronutrients (vitamins and minerals). By following a balanced diet, individuals can promote their overall well-being, support growth and development, and reduce the risk of deficiency disorders.
• Deficiency disorders occur when there is a lack of specific nutrients in the diet. Inadequate intake of carbohydrates can lead to fatigue and weakness, while insufficient protein intake can result in stunted growth and weakened immune function. Very low-fat intake can cause dry skin, hair loss, and impaired brain function. Deficiencies in vitamins and minerals can have various effects, such as impaired vision, fatigue, weakened bones, and compromised immune function.

Therefore, it is essential to consume a diverse range of nutrient-rich foods to ensure all the necessary nutrients are obtained. A balanced diet should include a variety of fruits, vegetables, whole grains, lean proteins, dairy products, and healthy fats. Additionally, it is important to pay attention to portion sizes and avoid excessive consumption of processed foods and sugary beverages.