A PowerPoint used in Nepal in Health Education and Tobacco Intervention Program in 2010-2012 and in Uterine Prolape Prevention Program 2015-2017.

1. NUTRITION
Happy
and Healthy
in Nepal
Aune Greggas

2. Nutrition
• Digestive system
• Organic compounds
• Chemical elements:
basic elements,
minerals, trace
elements
• Vitamins
AuneGreggas

3. DIGESTIVE SYSTEM
• Biologically food,
water and air are
the physical
requirements of all
the living
organisms.
• Food is processed
in the digestive
system.
http://en.wikipedia.org/wiki/Digestive_system

4. Teeth
• The teeth cut up and grind
the food fine.
• They have a very strong
white enamel (mica).
• Sugars and acids can break it.
• This kind damage is called
dental caries.
People have 32
teeth (radiograph)
http://fi.wikipedia.org/wiki/Hammas
http://fi.wikipedia.org/wi
ki/Hammas
AuneGreggas

5. Dental caries
• Dental caries is also known as
tooth decay or a cavity.
• It is a disease where bacterial
processes damage hard tooth
structure producing dental
caries (cavities and holes in the
teeth).
• Washing teeth decreases it.
http://en.wikipedia.org/wiki/Dental_caries

6. Gingivitis
• The gingivitis is a
usual disease among
those whose teeth
hygiene is low.
• However, the gums
can be healed if they
are treated in the
right way.
http://en.wikipedia.org/wiki/Gingivitis

7. Cancer in the mouth
• Inflammatory
diseases in the mouth
and in the gums are
common with
smokers and those
who tug tobacco or
betel nuts.
• They can lead to
cancer.
HideoIchiki,D.D.S.,Smokingspoilshealth
HideoIchiki,D.D.S.,Smokingspoilshealth

8. Mouth
• When the food is
grinded the saliva
glands of the mouth
adds to the crunch
enzymes needed to
break up the food into
that kind of chemical
compounds which can
be used by the body.
Salvary glands
http://en.wikipedia.org/wiki/Mouth
http://en.wikipedia.org/wiki/Salivary_gland

9. Esophagus
• When the food
is swallowed,
there are
muscles which
take it all the
way through
the esophagus
to stomach by
peristaltic wave.
http://fi.wikipedia.org/wiki/Ruokatorvi
http://en.wikipedia.org/wiki/Peristalsis

10. Cancer in Esophagus
• The use of alcohol, even
in smaller amounts,
increases the possibility
to get cancer.
• Most it increases cancers
in the mouth,
esophagus, stomach,
liver, pancreas and
intestines.
http://en.wikipedia.org/wiki/Esophageal_cancer
Cancer in the esophagus.

11. Stomach
• In the stomach the chemical
process to break up the food
compounds continues with the
enzyme pepsin (pepsinogen).
• On the walls of the stomach
there are also millions of gastric
glands which secrete gastric
juice.
• It is mainly hydrochloric acid.
http://www.biohit.com/upload/dia/img/gastr
opanel/stomach_med.gif

12. Stomach ulcer
• 70 - 90% of stomach ulcers are
associated with Helicobacter
pylori, a spiral-shaped
bacterium that lives in the
acidic environment of the
stomach.
• Aspirin might make it worse.
• Peptic ulcer precedes often
stomach cancer.
http://en.wikipedia.org/wiki/S
tomach_cancer
http://en.wikipedia.org/wi
ki/Peptic_ulcer
Peptic ulcer
Stomach cancer

13. Liver
• The liver collects
nutrients from the
blood and stores
them in the liver.
• Among those
nutrients are carbon
hydrates, minerals,
trace elements and
vitamins.
http://en.wikipedia.org/wiki/Liver

14. Glykogen store
• If the blood sugar is high,
the glucose in it is changed
to glycogen and stored in
the liver.
• If the blood sugar is low,
glycogen is released from
store areas and broken to
glucose. This keeps blood
sugar level even.
Schematic 2-D cross-sectional view
of glycogen. A core protein of
glycogen is surrounded by branches
of glucose units. The entire globular
granule may contain approximately
30,000 glucose units
http://en.wikipedia.org/wiki/Glycogen

15. Detoxifyer
• The liver is also a
detoxifyer.
• It breaks down or
transforms substances
like metabolic waste,
ammonia, alcohol,
nicotine, caffeine, drugs
and chemicals, so that
they can be excreted.
http://www.liverdoctor.com/index.php?
page=liver-detoxification
The liver of a child is not able
to detoxify alcohol.

16. Hepatitis
• The hepatitis is the
inflammation of the liver.
• Symptoms are jaundice,
fatigue, fluid accumulation in
the abdominal cavity, and
brain dysfunction due to liver
failure.
• Severe cases have a high risk
of death.
http://en.wikipedia.org/wiki/Alcoholic_hepatitis
Alcohol hepatitis is
due to the use of excess
alcohol. Hepatitis is
common also among
drug users.

17. Liver cirrhosis
• The cirrhosis is characterized by replacement
of liver tissue by fibrosis, scar tissue and
regenerative nodules leading to loss of liver
function.
• Cirrhosis is most
commonly caused
by alcoholism,
hepatitis or
fatty liver disease.
Clip Art - Cirrhosis versus normal liver
3D714002 LifeART Medical Illustrations Royalty Free Photograph
http://www.fotosearch.com/LIF127/3d714002/

18. Pancreas
• The pancreas is a gland
which extracts insulin.
• Insulin is a hormone which
helps to transfer glucose
to cells in the liver, muscles
and fat tissue.
• The disease which results
of the lack of insulin is
called the diabetes.
http://en.wikipedia.org/wiki/Pancreas

19. Blood sugar & insulin
• A daily
schedule
(3 meals)
and how it
affects the
blood
sugar and
insulin
levels.
http://en.wikipedia.org/wiki/Insulin

20. Diabetes
• There are two types of
diabetes.
• Type 1 diabetes is
inherited and begins
already in the childhood.
• Type 2 diabetes is found
in adults with abdominal
fatness and metabolic
syndrome background.
Polydipsia = excess thirsty
Polyhagia = excess hunger
Polyuria = excess urination
http://en.wikipedia.org/wiki/Diabetes_mellitus

21. Gallbladder
• The gallbladder stores
bile.
• Bile is released when
food containing fat
enters the digestive
track.
• Bile emulsifies fats in
partly digested food to
help their use.
http://en.wikipedia.org/wiki/Bile
http://en.wikipedia.org/wiki/Pancreas

22. Gallstones
• Bile sometimes
crystallizes to
gallstones.
• Especially foods
with lots of fats can
invite intense
abdominal pain,
when the gallstones
begin to move.
http://en.wikipedia.org/wiki/Gallstone

23. Intestines
• After the food has been
processed in the stomach,
it enters through
duodenum to small
intestine (7 - 8 meters).
• From the cecum it
continues through the
colon to the rectum and
then to the anus.
Stomach
Colon
Cecum
Appendix
Rectum
Anus
http://www.terveyskirjasto.fi/xmedia/ldk/ldk00247.jpg
Duodenum
Small
intestines

24. Salmonella infection
• Many infections in the
intestines are due to
contaminated food.
• To protect against
Salmonella infection, it
is recommended that
food be heated at least
ten minutes at 75 °C
(167 °F).
http://en.wikipedia.org/wiki/Salmonella
Salmonella bacteria causes
typhoid fever, paratyphoid
fever and diarrhea.

25. Rotavirus
• Round rotavirus is the most
common cause of severe
diarrhea among infants and
young children.
• Good hygiene, washing
hands and giving the child
enough liquids is the best
way to treat it at home.
• Severe cases need hospital.
http://en.wikipedia.org/wiki/Rotavirus
http://en.wikipedia.org/wiki/Rotavirus

26. Constipation
• Constipation is usual
with older people.
• Depression and lack of
activity makes is worse.
• Food with lots of fibers
(oat, whole meal
cereals, vegetables)
and seeds can help to
keep the bowel active.
http://en.wikipedia.org/wiki/Flax
Linen seeds have been
commonly used to help in
constipation.

27. ORGANIC COMPOUNDS
• All the main organic
compounds in the
living organisms are
made of water,
carbohydrates,
proteins (amino
acids) and lipids.
• Most of our food is
also made of them. http://www.food-faq.net/food/food_pyramid.gif

28. Water H2O
• 50 - 70 % of human
body is water.
• People with strong
muscles have most
water in their body.
• If you are not sure that
your drinking water is
clean, it is best to boil
it first and drink then. Aune Greggas

29. Carbohydrates Cm(H2O)n
• A carbohydrate is an
organic compound which
consists of carbon,
hydrogen and oxygen.
• To them belong sugars
(glucose and sucrose and
lactose) and larger
polysaccharides (starch,
glycogen, cellulose, ribose).
In food science carbohydrate
means any food that is rich in
starch (cereals, bread and
pasta) or sugars.
http://en.wikipedia.org/wiki/Carbohydrate

30. Lipids
• The main biological functions of
lipids include energy storage.
• Their caloric content is about 9
kcal/g compared with 4 kcal/g for
carbohydrates and proteins.
• Lipids in the food can be liquid
(vegetable oils) or hard (butter,
animal fats).
• Liquid fats are better than hard. Aune Greggas
Mustard field

31. Proteins
• Proteins (also known as
polypeptides) are organic
compounds made of amino
acids.
• Examples of high-protein
foods are tofu, dairy
products, fish and meat.
• Soya beans has high amount
of proteins and amino acids.
http://en.wikipedia.org/wiki/High-protein_diet
Tofu is made of soya
beans.

32. Amino acids
• Amino acids are critical to life,
and have many functions in the
body, in metabolism, as a
neurotransmitter etc.
• Also the genetic code is based
on amino acids (DNA and RNA).
• Amino acid molecules contain
the carbon, hydrogen, oxygen
and nitrogen.
http://en.wikipedia.org/wiki/Amino_acid
H = Hydrogen
N = Nitrogen
C = Carbon
O = Oxygen
R represents a side
chain specific to each
amino acid (the amount
of amino acids is 22)

33. CHEMICAL ELEMENTS
• There are about 120 known chemical
elements in the world.
• In nutrition some of them are called basic
elements, some of them minerals
(macronutrients) and some of them trace
elements (micronutrients).
• In all the living organisms, the most
important chemical elements are hydrogen,
carbon, nitrogen and oxygen (96 %).

34. Periodic table of elements
Basic elements: Hydrogen 1, Carbon 6, Nitrogen 7, Oxygen 8
https://en.wikipedia.org/wiki/Periodic_table

35. Hydrogen (H)
• Hydrogen is a gas.
• It is the most abundant element in the
universe.
• Water (H2O) has two hydrogen atoms
and one oxygen atom.
• 70 - 90 % of fruits (oranges, apples) and
vegetables (tomatoes, cucumbers) and
50 - 70 % human beings is water.

36. Carbon (C)
• Carbon is a nonmetallic
black chemical element.
• Its name comes from coal.
Coal has usually been made of old forests.
• Carbon (carbohydrates) can be found in
cereals (rice, wheat), vegetables (potatoes,
corn, carrots) and in fruits (bananas).
• Also diamonds are of carbon.
http://en.wikipedia.org/wiki/Carbon

37. Nitrogen (N)
• Nitrogen is a colorless, odorless and tasteless
gas.
• 78 % of the air in the atmosphere is nitrogen.
• Nitrogen is present in all living organisms, in
proteins, nucleic acids and other molecules. It
makes up around 4 % of the plant matter, and
around 3 % of the weight of the human body.
• It is a large component of animal waste.

38. Oxygen (O)
• Oxygen is a very important gas.
• In living organisms oxygen inhaled in the air is
needed for energy production.
• Also other energy production, burning trees,
fuel, gas etc. are dependant on oxygen.
• In the air there is about 20 % oxygen.
• Oxygen is released to the air by
photosynthesis in the green leaves and algae.

39. MINERALS
• There are chemical elements which
are needed only some grams.
• The most important of them are
sodium (natrium), magnesium,
phosphor, sulfur (sulphur), chlorine,
potassium (kalium) and calcium.
• Of the living organisms these
macronutrients represent 1 - 1,5 %.

40. Periodic table of elements
Minerals: Natrium 11, Magnesium 12, Phosphor 15, Sulphur 16, Chlorine 17, Kalium 19, Calcium 20
https://en.wikipedia.org/wiki/Periodic_table

41. Sodium, also called natrium (Na)
• The most well known
food product which
includes sodium is salt.
• In one gram salt there
is about 0,4 g sodium.
• Need for day is 1,5 g.
• Too much salt increases
the blood pressure.
http://fi.wikipedia.org/wiki/Ruokasuola
Salt (NaCl) is used to give
taste and to preserve food.

42. Magnesium (Mg)
• Whole grain cereals, spices,
nuts and vegetables are
rich sources of magnesium.
• Green leafy vegetables,
such as spinach, are rich in
magnesium as they contain
chlorophyll.
• Low levels found in asthma,
diabetes, osteoporosis. http://en.wikipedia.org/wiki/Magnesium

43. Phosphorus (P)
• Phosphorus is a key
element in all known forms
of life.
• It is found in the cells (DNA,
RNA), used in body energy
production (ATP) and in the
bones (calcium phosphate).
• Whole grain cereals and
fishes include phosphorus. Aune Greggas

44. Sulfur or sulphur (S)
• Sulfur is a bright yellow
crystalline solid element.
• It is an essential element for
life and is found in two amino
acids.
• It is used as a fertilizer.
• It can be found in lentils,
beans, eggs, animal products.
http://en.wikipedia.org/wiki/Sulfur
Aune Greggas
Lentil soup
http://en.wikipedia.org/wiki/Sulfur

45. Chlorine (Cl)
• As the chloride ion
chlorine is abundant in
nature and necessary to
most forms of life, also to
human beings.
• Common salt is Natrium
chloride (NaCl).
• Iodine is often added to
salt to prevent struma.
http://fi.wikipedia.org/wiki/Ruokasuola
In the picture salt stored in
Trapan, Sicilien.
Salt has been
one of the first
merchandizes.

46. Potassium or kalium (K)
• Potassium is an essential mineral
macronutrient in human nutrition.
• It is important in maintaining fluid
and electrolyte balance in the body.
• Fruits and vegetables rich in
potassium include citron fruits,
potatoes, bananas, avocados,
broccoli, soybeans, tomatoes,
cantaloupes, garlic etc.
http://en.wikipedia.org/wiki/Orange_juice
Potassium is
abundant in most
fruits and
vegetables.

47. Calcium (Ca)
• Calcium is essential for living
organisms, particularly in cell
physiology.
• It is a major material used in
mineralization of bones.
• A diet high in fruit, vegetables and
cereals has been demonstrated to
result in greater femoral bone
mineral density to other diets.
http://en.wikipedia.or
g/wiki/Sesame
http://en.wikipedia.org/
wiki/Almond
Almonds and
sesame seeds are
a good source for
calcium. It is also in
milk products,

48. TRACE ELEMENTS
• Some chemical elements are needed maybe
only for some milligrams or micrograms.
• They are called trace elements or
micronutrients.
• The most important of these are chromium,
manganese, iron, cobalt, copper, zinc,
selenium and molybdenum, fluorine and
iodine.

49. Periodic table of elements
Trace elements: Chromium 24, Manganese 25, Iron 26, Cobalt 27, Copper 29, Zink 30, Selenium 34,
Molybdenum 42, Fluorine 9, Silicon 14 and Iodine 53.
https://en.wikipedia.org/wiki/Periodic_table

50. Iron (Fe)
• The most important of
the micronutrients is iron.
• It is very important part
of the blood cells.
• Iron can be found in
whole grain cereals, soya,
peas, beans, seeds, meat.
• Deficiency: anemia. Main symptoms that may
appear in anemia.
http://en.wikipedia.org/wiki/Anemia

51. Zink (Zn)
• Zinc is very important when
healing scars.
• It is also needed in stress
situations and infections.
• Zink is found in wheat (germ
and bran) and various seeds
(sesame, sunflower, mustard),
beans, nuts, almonds, whole
grain cereals, blackcurrant.
Black currant
Aune Greggas

52. Copper (Cu)
• The human body contains about
1.4 to 2.1 mg for each kg of body
weight.
• It is needed when blood cells are
developing and in many other
functions in the human body.
• It can be found in mushrooms,
bran, spinach, nuts, sesame and
sunflower seeds, avocados, peas.
Avocado
Aune Greggas

53. Manganese (Mn)
• Manganese is needed
when children are growing
and it has to do with the
fat metabolism.
• It is also needed in physical
activity.
• Manganese is found in
berries, carrots, nuts, soya
flour, whole grain cereals. Aune Greggas
Physical activity

54. Chromium (Ch)
• Lack of chromium might be
reason for childlessness.
• Lack of chromium is also
often connected with defects
in sugar metabolism.
• Chromium is found in
sesame seeds, whole grain
cereals, mushrooms, honey.
http://en.wikipedia.org/wiki/Honey
http://en.wikipedia.org/wiki/Honey
Honey

55. Selenium (Se)
• Selenium is an antioxidant and
helps muscles to get oxygen and
keep the body cells in good
condition.
• It is found in whole grain cereals,
mushrooms, seeds, lentils, soya
products, fish, meat, milk, eggs.
• Lack of it increases the possibility
to get infections, even cancer.
Learn which are
eatable and which
are not eatable
mushrooms.
AuneGreggas
Mushrooms
s

56. Molybdenum (Mb)
• Molybdenum helps
copper in its work.
• Molybdenum is found in
peas, soya products,
whole grain cereals,
green vegetables, eggs,
potatoes.
Potatoes
Aune Greggas

57. Cobalt (Co)
• Cobalt is an essential trace
element for all animal
organisms as the active
center of coenzymes.
• Cobalt is a part of B12
vitamin which is needed to
make blood cells.
• Cobalt is found in germ and
bran.
http://en.wikipedia.org/wiki/Bran

58. Iodine (I)
• Iodine is needed for
cell metabolism and
lack of it hinders
both intellectual and
body growth.
• It is found in milk,
salt with iodine, sea
fishes, sea algae.
http://en.wikipedia.org/wiki/Breastfeeding
Breast milk is the
best food for babies.

59. Fluorine (Fl)
• There is fluorine in bones
and teeth, especially on the
teeth mica, the hard cover
which shields the teeth.
• Fluorine is found in
whole grain cereals,
potatoes, green
vegetables, berries
(strawberries) and some
fishes.
Strawberries
Aune Greggas

60. Silicon (Si)
• Most silicon in the
human body is in hair,
skin and nails.
• It is also needed when
bones are growing.
• Silicon is found in
whole meal cereals
and vegetables.
AuneGreggas

61. VITAMINS
• Vitamins are organ compounds which are
needed only micro- or milligrams per day.
• The most important of them are A-, B-, C-, D-,
E- and K-vitamins.
• B- and C-vitamins are water soluble and they
are needed every day.
• A-, D-, E- and K-vitamins are fat soluble and
they can be stored in the body for later use.

62. A-vitamin
• A-vitamin is needed for growth,
growth of bones, skin and
mucous membranes and for
immunity.
• It is found in vegetables which
include carotenoids: carrots,
parsley, spinach, nettle, paprika,
tomatoes, rose berries. It is also
found in meat, cheese, eggs.
http://en.wikipedia.org/wiki/Vitamin_A
http://en.wikipedia.org/wiki/Parsley

63. B-vitamins
• There are several B-vitamins.
• Best known are thiamine, riboflavin, niacin,
pantothenic acid, pyridoxine, biotin, folic acid.
• They are important for the nerve functions, in
the stress situations and in the metabolism.
• They are found in whole meal cereals, peas,
beans, nuts and almonds.
• B12 (cobalamin) is found in milk products,
eggs, fish and meat (as wells as also riboflavin).

64. B-vitamins according to numbers
• B1 = thiamine..
• B2 = riboflavin………………….
• B3 = niacin…..
• B5 = pantothenic acid...
• B6 = pyridoxine…….
• B7 = biotin…
• B9 = folic acid……………………..
• B12 = cobalamin……….........................

65. C-vitamin
• C-vitamin is an antioxidant.
• It is needed to resist diseases,
to keep the skin in good order,
when healing scars and in
growth of bones and tissues
and to absorb iron to the body.
• C-vitamin is found in fruits,
specially in citrus-fruits, berries,
potatoes, cabbage, garlic.
http://en.wikipedia.org/wiki/Vitamin_C
C-vitamin (ascorbin
acid) is needed to
absorb iron to the
body. It is also
often used to
resist common flu.

66. D-vitamin
• It is important for the metabolism
of calcium and phosphor (bones
and teeth), and also to keep the
resistance against different
diseases high.
• It is synthesized by sunlight.
• It is also found in fishes, fish oils,
soya beans, eggs, butter, cheese,
mushrooms.
Fishes and
fish oils
AuneGreggas
Aune Greggas

67. E-vitamin
• E-vitamin is an antioxidant and it
is needed to keep up the cell
functions and good skin.
• It also shields the cells from
damage and of heavy metals and
toxins.
• It is found in vegetable oils, soya
beans, cereals, mangos, papayas,
almonds, nuts, sesame seeds etc.
Soya beans, soya
flour and soya milk
have E-vitamin.
http://en.wikipedia.org/wiki/Soybean

68. K-vitamin
• K-vitamin is needed for
blood coagulation.
• It is made in large
intestine.
• To make it will be needed:
bran, potatoes, green
vegetables, especially
cabbages, spinach, soya
flour.
http://en.wikipedia.org/wiki/Cabbage
http://en.wikipedia.org/wiki/Potato

69. Recommended
• Whole grain cereals
Choose always
bread where all
the macro- and
micronutrients
are still left.
X
http://www.faqs.org/photo-
dict/photofiles/list/2781/3702
whole_grain_bread.jpg
http://meghantelpnerblog.com/megblog/wp-
content/uploads/2010/03/BreadWhite.jpg
http://www.grainsessential.ca/english/grains/h
ealthylifestyle.html

70. Recommended
• Fruits
http://www.allindiaflowers.com/flowers-to-calcutta.htm

71. Recommended
• Vegetables
http://www.virginmedia.com/homefamily/fooddrink/food-poisoners.php?ssid=9

72. Not recommended
• Candy and
sweet drinks
http://en.wikipedia.org/wiki/Lollipop
Uma Thapa
http://en.wikipedia.org/wiki/Candy
http://www.hsph.harvard.edu/nutritionsource/healthy-
drinks/sugary-drinks

73. Not recommended
• Alcohol
(ethanol)
http://en.wikipedia.org/wiki/Alcohol

74. Not recommended
• Tobacco
http://www.nlm.nih.gov/medlineplus/ency/imagepages/17193.htm
http://healthguide.howstuffworks.com/tobacco-and-chemicals-picture-a.htm

75. Not recommended
• Smoking
http://listsoplenty.com/blog/wp-content/uploads/2010/06/Cigarette_Inside.jpg
http://listsoplenty.com/blog/archives/8901

76. Not recommended
http://en.wikipedia.org/wiki/Tobacco_smoking

77. Nutrition is full of manifold.
There are so many things we can
safely eat and drink and feel well.
But not everything.
Choose always
what is best for health!. Aune Greggas

78. We thank
• The Ministry for Foreign Affairs, Finland
• ADRA Finland, ETRA Association, Finlands Svenska
Adventkyrka, Aune Greggas, Finland
• Scheer Memorial Hospital, Banepa, Kavre, Sundar Thapa,
Uma Thapa, Pratigya Ranjit, UPPP team, Nepal
• Pictures: Wikipedia, A.D.A.M., LifeART Medical
Illustrations, Fixmedia, Biohit, Healthylifestyle,
Liverdoctor, Food-faq, University of Minnesota, Hideo
Ichiki, Aune Greggas