Unit 21 Task 2 P2 M1

Unit 21: Nutrition For Health & Social Care P2 M1

By Shannon Chloe Grocott 12.5

Alcohol
Extra Details:
The government have advised that women drink 21 units of alcohol per week and men drink 28 units of alcohol per week.

Food Sources:
Alcohol can be found in cooking wines, malt/wine vinegar, gin, beer, large, white wine, red wine and rosary wine. The Risks:
If an individual consumes too much alcohol it can lead to increased risk of liver damage, which is called cirrhosis. It can develop liver, breast, bowel and larynx cancer. It can also lead to depression.

Functions In The Body:
Even though we are not meant to drink alcohol excessively, it can provide our body with energy.

Calcium
Effects Of Shortage:
If an individual does not consume enough calcium they can develop ricketts, osteomalacia, osteoporosis and muscle cramps.

Food Sources:
Calcium is found in milk, bread, flour, cheddar, cheese, skimmed milk, green vegetables, sardines and tofu.

The Risks:
If an individual consumes too much calcium it can cause them to become constipated. Functions In The Body:
Calcium helps the body to develop strong bones and teeth. Furthermore, it helps to stop the blood from clotting.

Carbohydrates
Effects Of Shortage:
If an individual does not consume enough carbohydrates they can feel dizzy, have headaches, feel weak, tired, have bad breath and have diarrhoea.

Food Sources:
Carbohydrates are found in dried fruit, cereals, crackers, cakes, flours, jams, bread, potatoes, vegetables, whole grains and yoghurt.

The Risks:
If an individual consumes too much carbohydrates it can lead to insulin resistance which means fewer carbohydrates get stored in the cells for energy. Functions In The Body:
Carbohydrates help the body by providing energy for it to use up.

Cholesterol

Effects Of Shortage:
If an individual does not consume enough cholesterol it can increase their risk of getting cancer.

Food Sources:
Cholesterol is found in eggs, liver, fast foods, butter, shellfish, shrimp, bacon, sausages, red meat, cheese and pastries.

The Risks:
If the cholesterol builds in the artery walls, narrowing the lumen it can lead to angina or a heart attack. If the arteries within the brain are affected the risk of a stroke will increase.

Functions In The Body:
Cholesterol helps to make up the structure of each cell within our body.
Therefore it is a protective barrier.

Cis & Trans Fats
Effects Of Shortage:
If an individual does not consume enough trans fats then it decreases the good cholesterol and increases the bad cholesterol. Food Sources:
Cis and trans fats are found in cashews, eggs, ground beef, macadamia nuts, pistachios, sardines and salmon.

The Risks:
If an individual consumes too much trans fats they may get heart disease.

Functions In The Body:
Cis fats have a short shelf life as due to hydrogenation, it adds hydrogen to cis fats therefore, changing them into trans fats.

Iron
Effects Of Shortage:
If an individual does not consume enough iron then they will become anaemic, they may become breathless, feel dizzy, tired or cold and may have a headache.

Food Sources:
Iron is found in dark green leafy vegetables, red meat, liver, apricots, dried fruit and breakfast cereals.

The Risks:
If an individual consumes too much iron supplements it can cause them to be constipated, nausea, vomiting and stomach aches. Functions In The Body:
Iron helps the body by producing the haemoglobin that is found in the red blood cells. Furthermore, it helps the immune system. Magnesium
Effects Of Shortage:
If an individual does not have enough magnesium within their body it can lead to insomnia, muscle cramps, palpitations, cold hands, soft or brittle nails and depression. Food Sources:
Magnesium is found in green leafy vegetables, nuts and grains.

The Risks:
If an individual consumes too much magnesium it can result in nausea, muscle weakness, low blood pressure and having an irregular heartbeat. Functions In The Body:
Magnesium helps the body by storing and burning used energy, keeping the minerals balanced, helping muscles to work properly, keeps the bones and teeth strong. It also has an important role in reducing blood pressure.

Monounsaturated Fat
Extra Details:
Monounsaturated fat is found in various foods and oils.
Furthermore, it can help to benefit individual’s insulin levels and blood sugar control. Food Sources:
Monounsaturated fat is found in canola, peanut, olive oils and avocados. The Risks:
If an individual consumes too much monounsaturated far it can lead to weight gain and heart disease.

Functions In The Body:
Monounsaturated fat decreases the inflammation in the blood vessels, consequently helping to lower an individuals blood pressure.

Non-Starch Polysaccharides
Effects Of Shortage:
If an individual does not consume enough fibre they may get constipated, have a high blood pressure and become obese.

Food Sources:
Non-starch
polysaccharides are found in vegetables, cereals, peas, beans, lentils, brown rice and oats. Types Of Fibre:
The four main types of non-starch polysaccharides are pectin, cellulose, gums and hemicelluloses.

Functions In The Body:
Soluble fibre helps the body by reducing the cholesterol levels to help control the appetite of an individual. Insoluble fibre helps to prevent constipation, bowel conditions such as bowel cancer. Polyunsaturated Fat
Extra Details:
Polyunsaturated fat is found in plant-based foods and oils.
Furthermore, it helps to decrease the risk of getting type 2 diabetes. Food Sources:
Polyunsaturated fat can be found in almonds, hazelnuts, pecans, pumpkin seeds and sesame seeds.

The Risks:
If an individual consumes too much polyunsaturated fat it can cause an individual to consume too many calories which can increase cholesterol levels and their risk of heart disease.

Functions In The Body:
Polyunsaturated fats help the body by lowering the cholesterol levels in an individual and their risk of heart disease.

Potassium
Effects Of Shortage:
If an individual does not have enough potassium within their body it can lead to them having an irregular heartbeat and their muscles may weaken. Food Sources:
Potassium can be found in potatoes, fruit
(particularly bananas), vegetables and juices‘.

The Risks:
If an individual consumes too much potassium it is excreted by the kidney can cause their heart to fail.

Functions In The Body:
Potassium helps the body to maintain its fluid balance (with sodium) and is needed for cells and nerve function. Additionally, it helps to control the pH of our blood.

Proteins
Effects Of Shortage:
If an individual does not have enough protein within their body overtime it can lead to a tissue breakdown. Food Sources:
Protein can be found in nuts, seeds, lentils, beans, soya, kidney beans, chickpeas and steak. The Risks:
If an individual consumes too much protein it can lead to body converting the calories to sugar and then to fat which increased the blood sugar levels and fuels the cancer cells growth. Functions In The Body:
Protein helps the body with growth and repair.
Additionally, protein helps to digest food and help the muscles to contract.

Saturated Fat

Extra Details:
Saturated fat is a solid at room temperature.
F

Food Sources:
Saturated fat can be found in lard, cream, butter, full fat milk, cheese, coconut oil, palm oil, chocolate, cakes, pastries and biscuits. F

The Risks:
If an individual consumes too much saturated fat it can increase an individual’s cholesterol, therefore increasing their risk of heart disease, a heart attack, stroke and atherosclerosis (narrowing of the arteries.) Functions In The Body:
Saturated fat helps the body to absorb the calcium for bone health.
Furthermore, it covers the lungs with its slippery substance which makes breathing easier.

Selenium
Effects Of Shortage:
If an individual does not have enough selenium within their body it can lead to
Keshan disease which is a form of cardiomyopathy, which is a disease of the heart muscle. F

Food Sources:
Selenium can be found in Brazil nuts, bread, fish, meat and eggs. F

The Risks:
If an individual consumes too much selenium it can cause selenosis which is a condition which can result in loss of hair, skin and nails.

Functions In The Body:
Selenium helps by playing an important role within the immune system’s function. Furthermore, it helps in thyroid hormone metabolism and in reproduction and is part of the body's antioxidant defence system and helps to prevent damage to the cells and tissues. F

Sodium
Effects Of Shortage:
If an individual does not have enough sodium within their body it can lead to them feeling dizzy, confused, tired and can lead to muscle weakness. Food Sources:
Sodium can be found within eggs, meat, vegetables, milk and a variety of processed foods. The Risks:
If an individual consumes too much sodium, it can lead to an individual getting renal disease or high blood pressure.

Functions In The Body:
Sodium helps the body to maintain the fluid balance as it works alongside potassium, it helps to regulate the blood pressure and aids the muscles contraction and nerve transmission. Starches
Effects Of Shortage:
If an individual does not consume enough starch in can result in the protein being used for energy rather than for growth and repair.

Food Sources:
Starch can be found in pasta, rice, bread, potatoes and chapattis. The Risks:
If an individual consumes too much starch it can result in the blood sugar levels increasing and an increase in weight.

Functions In The Body:
Starch helps the body by releasing its energy more slowly which keeps individuals satisfied for a longer length of time.

Sugar Substitutes
Extra Details:
Saccharin was the first sweetener to be developed in 1879.
Furthermore, sugar substitutes are 200300 times sweeter than sugar, therefore only a small amount is needed. Food Sources:
Sugar substitutes can be found in artificial sweeteners and sorbitol. The Risks:
If an individual takes excessive amounts of sugar substitutes it can cause tooth decay.

Functions In The Body:
Sugar helps the body by providing energy to it in order for an individual to carry out their day to day activities. Vitamin A
Effects Of Shortage:
If an individual does not have enough
Vitamin A it can lead to them getting night blindness and itching, dry, thickened skin.

Food Sources:
Vitamin A can be found in fish oil, liver, butter, cheese, eggs, milk, fruit and vegetables.

The Risks:
Vitamin A is stored within the liver and is fat soluble. However, if it is taken excessively then it can be harmful.

Functions In The Body:
Vitamin A helps with night vision and keeps the skin on the linings of the nose, mouth, lungs and gut healthy.

Vitamin B (Group)
Effects Of Shortage:
If an individual does not have enough
Vitamin B it can lead to megaloblastic anaemia, pernicious anaemia, neural tube defects and pellagra.

Food Sources:
Vitamin B can be found in the liver, yeast, leafy green vegetables, nuts, milk and whole grains.

Types Of Vitamin B:
B1 is thiamin, B2 is riboflavin, B3 is niacin.
B6 is pyrodoxine, B9 is folic acid, B12 is cyanocobalamin, B7 is biotin and B5 is pantothenic acid.
Furthermore, Vitamin
B is water soluble.

Functions In The Body:
Vitamin B helps to release the energy from carbohydrates, it helps with the metabolism of fats and proteins and helps with the health and maintenance of the nervous system.

Vitamin C
Effects Of Shortage:
If an individual does not have enough
Vitamin C within their body it can lead to them having scurvy, poor healing of wounds and they will bruise easily.

Food Sources:
Vitamin C can be found in blackcurrants, citrus fruits, green vegetables, peppers and tomatoes.

Extra Details:
Individuals need to have a daily does of
Vitamin C due to the fact that it is not stored within the body.
Vitamin C is water soluble. Functions In The Body:
Vitamin C helps to form the bones, teeth and blood within our body, it helps to heal wounds, it helps to fight infections off and it helps to keep our skin and gums healthy.

Vitamin D
Effects Of Shortage:
If an individual does not have enough
Vitamin D it can lead to them having ricketts, osteomalacia and fractures.

Food Sources:
Vitamin D is found in fish liver, oily fish, eggs, milk, margarine and sunlight. Extra Details:
Vitamin D is produced in the skin by the sun and is stored in the liver. Moreover,
Vitamin D is fat soluble. Functions In The Body:
Vitamin D helps the body to absorb calcium in the intestine and it helps to regulate the calcium and magnesium in the bone tissues.

Vitamin E
Effects Of Shortage:
If an individual does not have enough
Vitamin E it can lead to them having poor muscles and poor circulatory and nerve performances. Extra Details:
Vitamin E is fat soluble.

Food Sources:
Vitamin E is found in eggs, cereal oils, vegetable oils, nuts and seeds.

Functions In The Body:
Vitamin E helps the body to maintain healthy muscles and protects the cell membranes. Vitamin K
Effects Of Shortage:
If an individual does not have enough
Vitamin K within their body it can lead to bleeding in the brain within newborn babies, however this is very rare.

Food Sources:
Vitamin K is found within green leafy vegetables, particularly spinach and celery, cheese, liver, asparagus, coffee, bacon and green tea.

Extra Details:
Vitamin K is usually given as an injection to babies and can be made through intestinal bacteria. In addition to this,
Vitamin K is fat soluble.

Functions In The Body:
Vitamin K helps to stop the blood from clotting within the body.

Water

Effects Of Shortage:
If an individual does not have enough water they can become dehydrated. F

Food Sources:
Water can be found in drinks, fresh celery, lettuce, cucumber, soups and jelly.

The Risks:
If an individual restricts their fluid intake, it can increase the likelihood of incontinence.

Functions In The Body:
Water helps to regulate the body temperature, it helps by improving the bowel function, it enables chemical reaction to take place inside cells and aids the action of medicines. Zinc
Effects Of Shortage:
If an individual does not have enough zinc within their body it can lead to hair loss, loss of taste, poor cut healing, diarrhoea and failure to thrive in children. F

Food Sources:
Zinc can be found in meat, shellfish, milk and dairy foods, for example cheese; bread and in cereal products such as wheatgerm. F

The Risks:
If an individual takes a high dose of zinc it can lead to the decrease of copper in their body being absorbed which can lead to anaemia and it can further weaken their bones‘.

Functions In The Body:
Zinc helps to make the new cells and enzymes in the body, processes the carbohydrates, fats and proteins we eat and helps to heal and cuts we get. F