MANAGING HEALTHY AND ACTIVE LIFESTYLES

(Week iii – iv)

A.
VITAMINS BENEFITS WE CAN GET WHERE WE CAN FIND

Biotin Parts of enzyme needed for energy Widespread in foods; also

metabolism produced in intestinal tract by
bacteria

Vitamin B (Thiamin) Helps convert food into energy. Pork chops, brown rice, ham,
Needed for healthy skin, hair, soymilk, watermelons, acorn,
muscles, and brain. squash

Vitamin B2 (Riboflavin) Parts of an enzyme needed for Milk and milk products; leafy
energy metabolism; important for green vegetables; whole grain
normal vision and skin health foods, enriched breads and
cereals

Vitamin B3 (Niacin) Parts of enzyme needed for energy Meat, poultry, fish, whole grain
metabolism; important for nervous foods, enriched bread and
system, digestive system, and skin cereals, vegetables (especially
health mushrooms, asparagus, ad
leafy green vegetables),
peanut butter
Vitamin C (Ascorbic acid) -May lower the risk for some Fruits and fruit juices
cancers, including those of the (especially citrus), potatoes,
mouth, esophagus, stomach and broccoli, bell peppers, spinach,
breast. strawberries, tomatoes,
- Long-term use of supplemental
vitamin C may protect against
cataracts.
-Helps make collagen and
neurotransmitters.
-acts as antioxidant and boost the
immune system.
 Choline -helps make and release the Many food especially milk,
neurotransmitter acetylcholine, eggs. Liver, salmon, and
which aids in many nerve and peanuts
brain activities
-plays a role in metabolizing and
transporting fats
Vitamin B9 (Folic acid, folate, -vital for new cell creations Fortified grains, and cereals,
folacin) - helps prevent brain and spine asparagus, okra, spinach,
birth defects when taken early in turnip, greens, broccoli,
pregnancy legumes like black-eyed peas
- can lower levels of homocysteine and chickpeas, orange juice,
and may reduce risk of heart tomato juice
disease and colon cancer, breast
cancer and other risks among
women who consume alcohol
Vitamin D (Calciferol) -Needed for proper absorption of Egg yolks, liver, fatty fish,
calcium; stored in bones fortified milk, fortified
-helps maintain normal blood margarine, sunlight (the skin
levels of calcium and phosphorus, produces Vitamin D onces
which strengthen the bones. exposed to sunlight)
-helps form teeth and bones.
-can reduce the number of non-
spinal fractures
Vitamin E Antioxidant; protects cell walls Polyunsaturated plant oils
( soybeans, corn, cottonseed,
safflower); leafy green
vegetables; wheat germ;
whole-grain products; liver;
egg yolks; nuts and seed

Vitamin K Needed for proper blood clotting Leafy green vegetables such
as kale, collard greens, and
spinach; green vegetables
such as broccoli, Brussels
sprouts, and asparagus; also
produced in intestinal tract by
bacteria
 B.
UNHEALTHY FOODS EFFECTS ON THE BODY BODY PARTS
AFFECTED
Hotdog Consumptions of processed Heart, urinary system, colon
meats is associated with higher (part of large intestine), rectum
incidence of coronary heart (terminal part of intestine to the
disease and diabetes mellitus. anus)
-increased risk of colorectal,
colon and rectal cancers.

Processed pastries Been associated with coronary Heart, kidney

heart disease, sudden death
from cardiac causes and
diabetes

burger Can raise levels of cholesterol Heart, kidneys, blood vessels

in your blood
-increase risk in heart disease
-is a high-sodium diet and may
lead to high blood pressure,
stroke and kidney disease
pizza -may lead to addiction in food Heart, blood passageways
that are high in saturated fats
and sodium
-increase risk of heart disease
-metabolism will slow down
-have been linked to obesity
and cancer
Soda , Colas, Soft drinks, -regularly consuming sugary Brain, kidneys, digestive
Sugary drinks drinks interacts with the genes system, bones, heart, lungs,
that affect the weight (drinking a teeth
soda a day equates to
consuming 39 pounds of sugar
per year)
-too much sugar reduces
production of a brain chemical
that can help us learn, store
memories and process insulin;
too much sugar dulls the brain’s
mechanism for telling you to
stop eating.
-high levels of phosphoric acid
in colas/sodas have been linked
to kidney stones and other renal
 problems
-carbonation in soft drinks can
cause gas, bloating, cramping
and exacerbate the effects of
irritable bowel syndrome while
caffeine can also worsen
episodes of diarrhea or
contribute to constipation
-soda consumption have been
linked to osteoporosis and bone
density loss, likely due to the
phosphoric acids and caffeine in
soda.
-regular soda consumption
leads to an increase risk of
heart disease, including heart
attacks and stroke
- the more soda you drink, the
more likely you are to develop
asthma and COPD
-the high level of acids in soda
corrode your teeth – almost as
badly as drinking battery acids.
Fast foods -fast foods deliver high level of Skin, brain and memory,
calories that leaves you feeling digestive system, kidney, heart,
full and lethargic arteries and blood vessels,
-cholesterol that are high in fast bones
foods can lead to
atherosclerosis where plaque
builds up in the arteries and
prevents the flow of blood to the
heart and organs
-eating fast foods may cause
skin issues such as acnes.
-sodium present in fast foods
cause your body to retain water,
making you feel bloated and
puffy
-as fast foods are typically
loaded with sodium, high intake
of it may weaken your bones
and may lead to osteoporosis
-fast foods are high in saturated
fats. High intake of saturated
fats may negatively impact brain
function and memory and may
impair memory speed and
flexibility and prospective
memory
-may leads to constipation
-increase risk of obesity
-eating fast food may cause a
higher rate of experiencing
depression
- may also increase risk of
kidney stones, heart disease,
and kidney disease
-there’s a lack of omega-3 fatty
acids in fast foods. A dearth of
those good fats can create a
more anxious mental state that
may cause to anxiety, trembling,
confusion and fatigue.
- you may increase risk of
developing chronic disease and
even cancer
- may increase your risk of early
death