#chapter 2.2 #biology # a balanced diet #

• A balanced diet contains all of the essential elements that the human body needs. Carbohydrates, lipids, vitamins, minerals, proteins, fiber, and water are all essential components in a well-balanced diet. A nutritious, well-balanced diet lowers the risk of disease and enhances general health.

• Vitamins are nutrients that the body needs in small amounts to function and stay healthy. There are 13 essential vitamins, including vitamins A, B, C, D, E, and K. Vitamins are important for normal cell function, growth, and development.

• There are 13 essential vitamins that are required for various physiological functions in the body. They are categorized into fat-soluble vitamins (which are stored in the body) and water-soluble vitamins (which are not stored and need to be replenished regularly). Here's a comprehensive list of the vitamins, their functions, and associated deficiency diseases:

  
  

  Fat-Soluble Vitamins

  These vitamins are absorbed with dietary fat and are stored in the liver and fatty tissues.

  
  

  Vitamin A (Retinol)

  
  

  Function: Important for vision, immune function, skin health, and cellular growth.

  Sources: Liver, dairy products, fish oils, and beta-carotene-rich foods (carrots, sweet potatoes, spinach).

  Deficiency Disease: Night blindness, xerophthalmia (dryness of the eye), and in severe cases, keratomalacia (corneal damage).

  Vitamin D

  
  

  Function: Essential for calcium absorption, bone health, and immune system support.

  Sources: Sunlight exposure, fortified milk, fatty fish, egg yolks.

  Deficiency Disease: Rickets (in children) leading to bone deformities and osteomalacia (in adults), resulting in soft, weak bones.

  Vitamin E (Tocopherol)

  
  

  Function: Acts as an antioxidant, protecting cells from damage. It also plays a role in immune function and skin health.

  Sources: Vegetable oils, nuts, seeds, spinach, and broccoli.

  Deficiency Disease: Rare, but can lead to neurological problems, including muscle weakness, vision problems, and impaired immune function.

  Vitamin K

  
  

  Function: Essential for blood clotting and bone health.

  Sources: Leafy green vegetables (e.g., kale, spinach), broccoli, cabbage, and vegetable oils.

  Deficiency Disease: Hemorrhagic disease of the newborn (in infants), increased bleeding risk, and osteoporosis (in adults).