About the health

1. HEALTH
AND
WELLNESS
Created by Shreya Singh

2. Essential Nutrients in Food, Their Sources, Types,
Function, Balance Diet in Respect of Diabetes
Mellitus & Obesity
NAME: SHREYA SINGH
SEMESTER: 1st
COURSE:BSC.DATA SCIENCE
SUBJECT: HEALTH AND WELLNESS
SUBJECT CODE: VAC181B
COLLEGE:INSTITUTE OF LEADERSHIP ENTREPRENEURSHIP & DEVELOPMENT
UNIVERSITY REGISTRATION NUMBER: 232892410162
UNIVERSITY ROLL NUMBER: 28940523013
YEAR: 2023-2024

3. INTRODUCTION
An essential nutrient is a nutrient required for normal
physiological function that cannot be synthesized in the body.
These include vitamins, minerals, fatty acids, and amino acids,
all of which are crucial for overall health. It is important to
consume a balanced diet to ensure that we get an adequate
intake of essential nutrients. Vitamins are organic compounds
that are necessary for various biological processes and they can
be obtained from fruits, vegetables, and whole grains.
Meanwhile, minerals are inorganic substances that play a role in
maintaining the body's structure and regulating metabolism, and
they can be found in foods like dairy products, nuts, and
seafood.

4. MACRO-NUTRIENTS
Macro-nutrients are another category of essential nutrients that
the body needs in larger quantities to provide energy and
support growth and development. The three main macro-
nutrients are carbohydrates, proteins, and fats. Carbohydrates
are the body's primary source of energy and can be found in
foods like grains, fruits, and vegetables. Proteins are essential
for building and repairing tissues, and can be obtained from
sources like meat, poultry, and legumes. Fats, while often
associated with unhealthy choices, are actually important for
energy storage and insulation. Good sources of fats include
avocados, olive oil, and nuts.

5. CARBOHYDRATES
Carbohydrates can be classified as simple or complex, depending on their chemical structure. Simple carbohydrates,
also known as sugars, are quickly absorbed by the body and provide a quick burst of energy, but can lead to a crash
later on. Complex carbohydrates, on the other hand, provide longer-lasting energy and can be found in foods like whole
grains and starchy vegetables. It's important to choose carbohydrates wisely and aim for whole food sources rather
than processed or refined options
ANOTHER NAME: Another name for complex carbohydrates is "polysaccharides." These carbohydrates consist of
multiple sugar molecules linked together, providing a slow and steady release of energy to the body. Some examples of
food sources rich in complex carbohydrates include brown rice, quinoa, and sweet potatoes.
TYPES: There are three main types of carbohydrates: starches, sugars, and dietary fiber.
Starches, found in foods like potatoes, rice, and bread, are a significant source of energy for the body. Sugars, which are
naturally present in fruits and added to foods in the form of sweeteners, provide a quick source of energy.
Dietary fiber, found in vegetables, fruits, and whole grains, promotes digestive health and helps regulate blood sugar
levels.
SOURCES OF EACH TYPE: The main sources of starches include foods such as potatoes, corn, and legumes. Sugars
can be found in fruits, honey, and syrups. Dietary fiber is abundantly found in foods like beans, broccoli, and oats.
FUNCTIONS:
1. Carbohydrates play several important roles in the body.
2. Starches and sugars provide energy for daily activities and bodily functions.
3. Dietary fiber promotes healthy digestion and helps prevent constipation.
4. Maintaining a balanced intake of complex carbohydrates can help regulate blood sugar levels and prevent spikes
and crashes in energy throughout the day
.

6. PROTEINS
Proteins are essential for the growth, repair, and maintenance of tissues in the body. They are composed of amino
acids, which are the building blocks of proteins. Common sources of protein include meat, eggs, dairy products, and
plant-based sources such as beans and nuts.
ANOTHER NAME: Another name for proteins is "Polypeptides".
TYPES: There are two main types of proteins:
1)Animal Protein: Proteins that come from animal sources, such as meat, poultry, fish, eggs, and dairy products.
Animal protein is considered a complete protein because it contains all the essential amino acids that the body
needs.
2)Vegetable Protein: Proteins that come from plant-based sources, such as beans, legumes, nuts, and seeds. While
vegetable protein may not contain all the essential amino acids on its own, it can be combined with other plant-
based foods to create a complete protein. Some examples of complementary protein combinations include rice and
beans or peanut butter on whole wheat bread.
DISCUSSION: Proteins play a crucial role in several biological processes in the body. They are involved in muscle
contraction, enzyme activity, and cell signaling, to name just a few. Additionally, proteins are important for the
synthesis of hormones and antibodies, which are essential for maintaining a healthy immune system. It is
recommended to include a variety of protein sources in the diet to ensure a sufficient intake of all essential amino
acids.
SOURCES: Some sources of animal protein include lean meats like chicken and turkey, fish, and low-fat dairy
products such as yogurt and cottage cheese. Plant-based sources of protein include tofu, tempeh, quinoa, and leafy
greens like spinach and kale. It is important to note that both animal and vegetable protein can be part of a healthy
diet, and incorporating a diverse range of protein sources can help ensure a well-rounded intake of essential amino
acids.
FUNCTIONS:

7. FATS
Fats are another important nutrient that play a crucial role in our bodies. They are a concentrated source of
energy and help to absorb fat-soluble vitamins. Additionally, fats provide insulation and protection to vital organs
in the body. It is important to choose healthy sources of fats such as avocados, nuts, and olive oil, while limiting
intake of saturated and trans fats found in fried foods and processed snacks.
ANOTHER NAME: Lipids
TYPES: There are several types of fats, including saturated fats, unsaturated fats, and trans fats. Saturated fats
are typically solid at room temperature and are found in animal products like butter and fatty meats, while
unsaturated fats are primarily found in plant-based oils like olive oil and avocado. Trans fats, on the other hand,
are artificially created through a process called hydrogenation and are commonly found in processed foods like
cookies and fried snacks
SOURCES: Healthy sources of fats include avocados, nuts, seeds, and fatty fish like salmon. Olive oil and
coconut oil are also good sources of healthy fats. It is important to incorporate these sources of fats into our
diets in moderation to support overall health and wellbeing.
FUNCTIONS:
1. Fats are an important part of a balanced diet as they provide the body with energy and help in the absorption
of fat-soluble vitamins.
2. Additionally, fats play a crucial role in protecting and insulating organs, regulating body temperature, and
promoting healthy cell function.
3. It is important to choose healthy sources of fats such as avocados, nuts, seeds, olive oil, and fatty fish, while
limiting the intake of saturated and trans fats found in processed and fried foods
.
1. .
.

8. MICRO-NUTRIENTS
Micronutrients are essential nutrients that our bodies
need in smaller quantities but are still crucial for
maintaining good health. These include vitamins and
minerals such as vitamin C, vitamin D, iron, and
calcium.

9. VITAMIN
FAT SOLUBLE
Vitamins are a category of micronutrients that are crucial for various bodily functions. Fat-soluble vitamins, such as
vitamin A, D, E, and K, are specifically absorbed and transported with the help of fats. This highlights the importance of
including healthy sources of fats in our diets to ensure proper vitamin absorption and utilization by the body.
ANOTHER NAME: Lipid-soluble vitamins
SOURCES: Good sources of fat-soluble vitamins include fatty fish like salmon and trout, dairy products like cheese and
milk, eggs, and fortified cereals. It's important to note that while these vitamins are essential for our health, they should still
be consumed in moderation to avoid excessive intake.
FUNCTIONS:
1. Vitamin A: Essential for vision, immune function, and cell growth and development. It is also important for maintaining
healthy skin and mucus membranes
2. Vitamin D: Plays a crucial role in calcium absorption and bone health. It also supports immune function and helps
regulate mood
3. Vitamin E: Acts as an antioxidant, protecting cells from damage caused by free radicals. It also plays a role in immune
function and may have anti-inflammatory properties.
4. Vitamin K: Necessary for blood clotting and bone health. It also supports heart health and may have a role in regulating
blood sugar levels.
DEFICIENCY DISEASES: Deficiency of Vitamin A can result in poor vision, impaired immune function and skin disorders.
Vitamin D deficiency can lead to soft, brittle bones, and increase the risk of fractures. A deficiency in Vitamin E may cause
muscle weakness, vision problems, and increased risk of infections. Vitamin K deficiency can cause excessive bleeding or
bruising and increase the risk of osteoporosis.
.
.

10. WATER SOLUBLE
Water-soluble vitamins such as vitamin C and the B vitamins cannot be stored in the body and must be
consumed regularly to maintain adequate levels. Consuming a balanced diet rich in fruits, vegetables, whole
grains, and lean protein sources can help ensure sufficient intake of these important vitamins.
ANOTHER NAME: Vitamin B complex is another name for the group of water-soluble vitamins that includes
B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and
B12 (cobalamin). These vitamins play key roles in energy production, nervous system function, and cell
metabolism
SOURCES: Good food sources of vitamin C include citrus fruits, berries, kiwi, tomatoes, and bell peppers. B
vitamins can be found in a variety of foods such as whole grains, legumes, leafy green vegetables, and
animal products like meat, fish, and eggs.
It's important to note that cooking can reduce the vitamin C content in foods, so consuming fruits and
vegetables raw or lightly cooked can help preserve their vitamin C content. For B vitamins, it's best to
choose whole, unprocessed foods and avoid overcooking, as some B vitamins can be lost during the
cooking process.
FUNCTIONS: Different B vitamins have specific functions in the body. For example
1. Thiamine (B1) helps convert carbohydrates into energy, while riboflavin (B2) is important for healthy
skin and vision.
2. Niacin (B3) plays a role in both energy metabolism and DNA repair, and pantothenic acid (B5) supports
the production of hormones and cholesterol.
3. Pyridoxine (B6) is involved in brain development and function.
4. Biotin (B7) is necessary for metabolism
5. Folate (B9) is crucial for cell growth and development
6. Cobalamin (B12) is essential for the formation of red blood cells and the maintenance of the nervous
system
,
.

11. MINERALS
Minerals are inorganic substances that are essential for the proper functioning of the body. Some
examples of minerals include calcium, which is important for bone health, iron, which is needed to
produce red blood cells, and potassium, which helps regulate blood pressure.
• Iron is a mineral that is essential for the production of hemoglobin, the protein in red blood cells
that carries oxygen throughout the body. It is also important for maintaining healthy immune
function and cognitive development.
• Calcium is crucial for the development and maintenance of strong bones and teeth. It is also
involved in muscle contraction, nerve transmission, and blood clotting.
• Zinc plays a key role in various functions such as immune system support, wound healing, and
DNA synthesis. It is also necessary for proper growth and development, especially during
childhood and adolescence.
• Iodine is important for the production of thyroid hormones, which regulate metabolism and play a
crucial role in growth and development. It is particularly vital during pregnancy for the healthy
brain development of the fetus. Additionally, iodine deficiency can lead to goiter, a condition
characterized by the enlargement of the thyroid gland.
• Magnesium is involved in over 300 biochemical reactions in the body. It helps to maintain normal
nerve and muscle function, supports a healthy immune system, and plays a role in regulating
blood sugar levels. Additionally, magnesium is important for maintaining strong bones and a
steady heart rhythm.

12. FIBER
Fiber is an important component of a healthy diet as it aids in digestion and
helps to prevent constipation. It also helps to control blood sugar levels,
reduce cholesterol levels, and maintain a healthy weight. Incorporating high-
fiber foods such as fruits, vegetables, whole grains, and legumes into your
diet can promote overall health and well-being.
WATER
Water is vital for the functioning of our bodies as it helps to regulate body
temperature, lubricate joints, and transport nutrients and waste products.
Staying properly hydrated is important for maintaining overall health, so it is
recommended to drink an adequate amount of water daily. Additionally,
water also supports proper digestion and can help with weight management
.

13. BALANCED DIET
A balanced diet is crucial for obtaining all the essential nutrients in the right proportions. In
addition to vitamins and minerals, a balanced diet should also include protein,
carbohydrates, and fats. Protein is necessary for tissue repair and growth, while
carbohydrates provide energy for daily activities. Fats, on the other hand, are essential for
hormone production and the absorption of fat-soluble vitamins. Striving for a well-rounded
diet with a variety of nutrient-dense foods can help ensure that all essential nutrients are
being met.

14. IMPORTANCE OF
BALANCED DIET
A balanced diet is crucial for maintaining good health
and overall well-being. It not only supplies the body
with the essential nutrients needed for proper
functioning but also plays a significant role in
preventing the development of chronic conditions like
heart disease, diabetes, and obesity. Additionally,
following a balanced diet contributes to maintaining a
healthy weight and enhances cognitive function. By
incorporating a variety of nutritious foods into our
meals, we can ensure that our bodies receive the right
amount of vitamins, minerals, and other vital
elements necessary for a vibrant and thriving life.

15. COMPONENTS OF
BALANCED DIET
The components of a balanced diet include
carbohydrates, proteins, fats, vitamins, minerals, and
water. Carbohydrates are the body's main source of
energy and can be found in foods like fruits,
vegetables, and whole grains. Proteins are essential
for building and repairing tissues and can be found in
foods like meat, beans, and nuts. Lastly, vitamins and
minerals are necessary for various bodily functions
and can be obtained by consuming a variety of fruits,
vegetables, and whole foods.

16. DIABETES MELLITUS
Diabetes mellitus is a chronic medical condition characterized by high levels of blood sugar. It occurs when the body
either doesn't produce enough insulin or doesn't use it effectively. There are different types of diabetes, including type 1,
type 2, and gestational diabetes, each with its own causes and treatment approaches.
TYPES:
Type 1 Diabetes is an autoimmune disease in which the body's immune system attacks and destroys the insulin-
producing cells in the pancreas.
Type 2 Diabetes is the most common form and is primarily caused by lifestyle factors such as poor diet and lack of
physical activity. Gestational diabetes occurs during pregnancy and usually resolves after giving birth.
Sign & Symptoms:
Common signs and symptoms of diabetes mellitus include frequent urination, excessive thirst, unexplained weight loss,
extreme hunger, fatigue, irritability, blurred vision, and slow healing of wounds. It is important to note that some
individuals may experience no symptoms, especially in the early stages of the disease. If you suspect you have diabetes
or are experiencing any of these symptoms, it is crucial to consult a healthcare professional for proper diagnosis and
management.
COMPLICATIONS:
If left unmanaged, diabetes can lead to a variety of complications. These can include heart disease, kidney damage,
nerve damage, eye problems, and foot problems such as infections and ulcers. It is essential to effectively manage
diabetes through lifestyle changes, medication, and regular medical check-ups to reduce the risk of developing these
complications. If left unmanaged, diabetes can lead to a variety of complications. These can include heart disease,
kidney damage, nerve damage, eye problems, and foot problems such as infections and ulcers. It is essential to
effectively manage diabetes through lifestyle changes, medication, and regular medical check-ups to reduce the risk of
developing these complications.
DIETARY MODIFICATION:
In addition to managing diabetes through lifestyle changes and medication, dietary modification is a crucial aspect of
.
:

17. OBESITY
Obesity is a condition characterized by excess body weight, usually resulting from an
imbalance between calorie intake and expenditure. It is commonly defined by a body
mass index (BMI) of 30 or higher. Obesity has been linked to various health problems,
including increased risk of developing type 2 diabetes, heart disease, and certain
types of cancer.
DIAGNOSIS: Obesity is typically diagnosed by calculating a person's BMI using their
height and weight measurements. A BMI of 30 or higher is considered indicative of
obesity. However, it is important to note that BMI is just one tool used for diagnosis, and
other factors such as body composition and overall health should also be taken into
consideration. If you suspect you may be obese, it is best to consult with a healthcare
professional for an accurate diagnosis and appropriate guidance.
BMI RANGES :
BMI ranges are used to determine levels of obesity. A BMI of 30-34.9 is classified
as Class I obesity, while a BMI of 35-39.9 is Class II. A BMI of 40 or higher is
considered to be Class III, or extreme, obesity.
DIETARY MODIFICATION:
Dietary modification is a key component in managing obesity. This typically
involves reducing calorie intake, increasing consumption of nutrient-dense foods
such as fruits and vegetables, and limiting the consumption of high-calorie,
processed foods. It is important to work with a registered dietitian or healthcare
professional to develop a personalized and sustainable dietary plan that meets
your nutritional needs and weight loss goals.

18. Conclusion and Key Takeaways
1
Importance
2
Balance
3
Disease Management
Having essential nutrients and maintaining a balanced diet are extremely important in
ensuring our overall health and well-being. They are not only crucial for our body's optimal
functioning, but they also play significant roles in managing conditions such as diabetes
mellitus and obesity. By providing our body with the necessary vitamins, minerals, and other
nutrients, we give it the tools it needs to stay healthy and combat these ailments effectively.
It is important to understand that what we eat has a direct impact on our health, and by
making smart and informed dietary choices, we can greatly improve our quality of life.

19. THANK YOU