Toxic or Not You Are what you eat: Ingested environmental hazards - PowerPoint Presentation

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Toxic or Not

You Are what you eat: Ingested environmental hazards

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Navigation Table

Toxic or Not: You Are What You Eat

Introduction

Pre-Test

Lesson

Activity

Post-Test

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Introduction

Introduction

You Are What You Eat

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Have you ever heard of someone become ill or even dying because they were on a fad diet?  Good nutrition is important to your body's internal environment.  You depend upon the food you eat to maintain good health.  In this lesson you will find out why.

Introduction

You Are What You Eat

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Objectives

By the end of this lesson, you will be able to:

Summarize the importance of good nutrition in protecting ourselves from environmental hazards

Identify health problems that can occur through poor nutrition

Introduction

You Are What You Eat

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Pre-Test

Click Here For Google Assessment

You Are What You Eat

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Lesson

You Are What You Eat

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Good nutrition

 is an important part of environmental health.  By having a healthy diet, we increase our body's ability to maintain homeostasis.

Lesson

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You Are What You Eat

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Homeostasis 

refers to the ability of an organism to adjust its internal environment to compensate for changes in the external environment.   For example, when you are cold, your brain automatically tells your body to shiver and it tells the little muscles around each of your hair follicles to contract (goose bumps). Shivering helps generate heat. Goose bumps cause your hair to stand up. In animals that helps trap air around their body, which helps them keep warm.

Homeostasis can only adjust an organism's internal environment to a limited degree.   Thus, when we are very cold, we put on a coat or find shelter to compensate for the adjustments homeostasis cannot make.

Lesson

You Are What You Eat

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An important part of maintaining homeostasis is the immune system.  The immune system helps us fight disease and the effects of toxicants (toxic substances introduced into the environment) that enter the body.  The best way to help our immune system is by making sure we eat a diet containing a proper supply of vitamins, minerals, proteins, carbohydrates, fats and water.

Lesson

You Are What You Eat

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Vitamins

Vitamins

are organic compounds needed in very small amounts in the diet to help regulate and support chemical reactions in the body. They are essential for health. Most vitamins must be obtained from the diet.

A list of common vitamins is included in the following tables.

Lesson

Image from:

https://americanbonehealth.org/nutrition/vitamins-for-bone-health/

You Are What You Eat

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Lesson

Vitamins Table

Name

Importance

Major Sources

Signs of Deficiency

Vitamin B1 (Thiamin)

Metabolism and nerve function

Beans, nuts, meat, whole grains & eggs.

Beriberi

 - Decreased brain function or nerve function in the legs or impaired heart function.

Vitamin B2 (Riboflavin)

Metabolism, normal vision and skin health

Dairy products, eggs, whole grains & green leafy vegetables

Dry, cracked lips; inflamed tongue & lips.  Stunts growth in children.

Vitamin B3 (Niacin)

Metabolism, nervous system, digestive system, skin health

Meat, poultry, fish, vegetables & peanuts

Pellagra

 - Begins with poor appetite, weight loss & weakness; leading to dermatitis, dementia, diarrhea & eventual death

Vitamin B5 (Pantothenic acid)

Metabolism

Broccoli, dairy products, eggs, fish, fruits, meat, potatoes & poultry

Nervous disorders, tiredness, weight loss and nausea.

Vitamin B6

(Pyridoxine)

Metabolism and red blood cell production

Meat, poultry, fish & sweet potatoes, vegetables, fruit

Depression, convulsions, skin cracked at corners of the lips, smooth tongue & 

anemia

.

You Are What You Eat

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Lesson

Vitamins Table Continued

Name

Importance

Major Sources

Signs of Deficiency

Folacin (Folic Acid or Folate)

DNA production and new cell production, especially red blood cells

Broccoli, whole grains, green leafy vegetables, legumes, nuts & orange juice

Causes spinal cord birth defects such as 

spina bifida

 if deficiencies occur in pregnant women during the first few months after conception.

Vitamin B12

Making new cells, red blood cell production, brain and nerve function

Meat, poultry, fish, eggs and dairy products, NOT found in plants

Anemia

 - Pale, tired, irritable & short attention span.

Biotin

Metabolism

Cauliflower, cereals, dairy products, eggs, legumes, & nuts. Also produced in intestinal tract by bacteria.

Inflamed skin, depression and/or muscle pain.

Vitamin C

Antioxidant, part of enzyme for protein metabolism, immune health, aids iron absorption

Fruits & vegetables-especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit

Scurvy

 - weakness, bleeding gums, slow-healing wounds & tendency towards infection.

You Are What You Eat

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Lesson

Vitamins Table Continued

Name

Importance

Major Sources

Signs of Deficiency

Vitamin A and its precursor beta-carotene

Vision, bone and tooth growth, reproduction, cell functions, immune system, skin health

Dark yellow and green leafy vegetables, dark orange fruits and vegetables (apricots,

catntaloupe

, carrots, pumpkin) liver, whole fortified milk & eggs

Night blindness, dryness of the eyes & eventual blindness.

Vitamin D

Proper absorption of calcium, stored in bones. May also prevent diabetes, hypertension and multiple sclerosis.

Egg yolks, liver, fatty fish and fish liver oil, Vitamin D fortified milk, when exposed to sunlight, the skin can make vitamin D

Rickets

 - malformation of the bones (especially bones of the legs, skull and chest).

Increased risk of death from cardiovascular disease, cognitive impairment in older adults, severe asthma in children, cancer.

Vitamin E

Antioxidant, protects cell walls

Vegetable oils, seeds, leafy green vegetables, liver, egg yolks, nuts & whole grains

Lack of vitality, irritability & disinterest in physical activity.

Vitamin K

Needed for proper blood clotting

Green leafy vegetables, cabbage, pork liver & also produced by intestinal bacteria

Increased blood clotting time & tendency towards bruising.

You Are What You Eat

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Minerals

Minerals

are i

norganic substances needed by the body for a range of functions.   For example, calcium helps in the formation of the crystalline substance of bones.   Iron helps make the hemoglobin that carries oxygen in the blood.  Other minerals help generate electric currents that allow nerves and muscles to function properly.

A list of common minerals is included in the following tables.

Lesson

Image from:

https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html

You Are What You Eat

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Lesson

Minerals Table

Name

Importance

Major Sources

Signs of Deficiency

Calcium

Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health

Citrus fruits, dairy products, dark green vegetables, legumes and some fish

Rickets

 - malformation of the bones in children. 

Osteoporosis

 - brittle bones and bone loss in adults.  

Overdose

 

creates calcium deposits and decreases absorption of iron & zinc

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Chloride

Needed for proper fluid balance, stomach acid

Salt and most foods except fruits

Loss of appetite, muscle cramps & poor growth.  

Overdose causes vomiting

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Chromium

Works closely with insulin to regulate blood sugar (glucose) levels

Dairy products, dark green leafy vegetables, legumes, meat, peanuts & whole grains

Impairs glucose (sugar) tolerance - mimics diabetes.

Copper

Part of many enzymes; needed for iron metabolism

Liver, seafood, legumes, raisins, cocoa, nuts, potatoes & whole grains

Anemia

 - Pale, tired, irritable & short attention span.

You Are What You Eat

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Lesson

Minerals Table Continued

Name

Importance

Major Sources

Signs of Deficiency

Fluoride

Involved in formation of bones and teeth; helps prevent tooth decay

Drinking water, rice, seafood, soybeans, spinach & tea

Increased tooth decay.

  

Overdose causes spotted teeth.  Large overdoses are fatal

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Iodine

Found in thyroid hormone, which helps regulate growth, development, and metabolism

Dairy products, iodized salt, seafood & vegetables

Goiter

 - enlarged thyroid gland. 

Iron

Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism

Dark leafy vegetables, eggs, legumes, meat, nuts & whole grains

Anemia

 - Pale, tired, irritable & short attention span.  

Overdose may cause heart, liver or pancreas damage.

Magnesium

Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health

Dairy products, fish, green leafy vegetables, legumes, nuts & whole grains

Weakness, irregular heartbeat & spasms. 

Overdose may cause neurological problems & diarrhea

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You Are What You Eat

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Lesson

Minerals Table Continued

Name

Importance

Major Sources

Signs of Deficiency

Manganese

Part of many enzymes

Cocoa, fruits, legumes, nuts, tea, vegetables & whole grains

Deficiency is rare but can include poor bone growth or skeletal defects.

 

Overdose may cause neurological problems

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Molybdenum

Part of some enzymes

Legumes, green leafy vegetables, liver & whole grains

No signs of deficiency known.

 

Overdose may cause stiff, swollen joints

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Phosphorus

Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance

Dairy products, eggs, fish, legumes, meat, nuts, poultry & whole grains

Weakness and bone loss.  

Overdose may cause a Calcium deficiency

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Potassium

Needed for proper fluid balance, nerve transmission, and muscle contraction

Cocoa, fruits, legumes, meat, potatoes, vegetables & whole grains

Weakness, paralysis, abnormal heart rhythm, kidney & lung problems. 

Overdose may cause paralysis or heart attack.

You Are What You Eat

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Lesson

Minerals Table Continued

Name

Importance

Major Sources

Signs of Deficiency

Selenium

Antioxidant

Dairy products, eggs, garlic, meat, poultry, seafood & whole grains.

Heart and muscle damage.  

Overdose causes hair and nail loss and digestive disorders.

Sulfur

Found in protein molecules

Clams, dairy products, eggs, fish, legumes, meat & nuts

No signs of deficiency known.

 

Overdose stunts growth and causes liver damage.

Sodium

Needed for proper fluid balance, nerve transmission, and muscle contraction

Processed foods, table salt, smoked meats, bouillon, etc.

Decreased blood pressure leading to shock.  

Overdose may cause high blood pressure in some people.

Zinc

Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health

Beef, poultry, vegetables & shellfish

Decreased appetite, decreased disease resistance & sores on the skin.   

Overdose causes dizziness and nausea.

You Are What You Eat

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Proteins

Proteins

are the basic building blocks of the body.  Including protein as a part of daily nutrition is important since our bodies are constantly shedding old cells and using protein to build new ones to replace them.  The only cells that are not sloughed off and replenished are nerve cells.  That why protecting your brain and other parts of your nervous system is so important; they can't be replaced!

Lesson

Image from:

https://www.bestfoodfacts.org/what-are-different-types-of-protein/

You Are What You Eat

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Proteins

Meat and dairy products such as cheese and milk are important sources of protein.  Other sources of protein include legumes (like beans and peas), vegetables, whole grains, nuts, seeds, tofu and soy milk.

Protein deficiency can lead to symptoms of malnutrition including abnormal growth and development, lack of nail and hair growth and impaired healing of wounds.

Lesson

You Are What You Eat

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Carbohydrates

Carbohydrates

provide energy for the body to function.

Major sources of carbohydrates are sugars (table sugar, honey, fruit juices, sugar cane, beets, maple syrup, etc.) and starches (potatoes, corn, beans, rice, wheat flour, etc.)

When your body does not get enough carbohydrates, it must convert stored body fat into fatty acids that can then be used as energy sources. Complications such as heart arrhythmias, cardiac contractile function impairment, sudden death, osteoporosis, kidney damage, increased cancer risk, impairment of physical activity and lipid abnormalities can all be linked to long-term restriction of carbohydrates in the diet.

Lesson

You Are What You Eat

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Fats

Fats 

are highly concentrated with energy that can be stored in the body for future use.  Fats contain more than twice the energy contained by carbohydrates but must be broken down in fatty acids.

Lesson

You Are What You Eat

Image from:

https://www.myguthealthtoday.com/healthy-fats-vs-unhealthy-fats/

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Fats

Although too much fat in the diet can lead to problems such as obesity and heart disease, a moderate amount of fat in your diet is good for you. One type of fat that is especially important to your body is omega-3 fatty acid. Two crucial ones-EPA and DHA- are find in certain fish. Another one, ALA, is found in plant sources such as nuts and seeds. These omega-3 fatty acids help lower elevated blood fat, may help with arthritis, and have been linked to lower levels of depression in people who consumed them. DHA is also important for visual and neurological development in infants and young animals. Other benefits include lowering inflammation, improved lung function in asthmatics, reduce symptoms of ADHD, and help protect against Alzheimer’s disease and dementia.

Lesson

You Are What You Eat

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Activity

You Are What You Eat

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Food Labels Activity

Activity

You Are What You Eat

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Post-Test

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You Are What You Eat