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meeting up with a friend you haven't seen in over a year who is no…
meeting up with a friend you haven't seen in over a year who is no longer in good health even though she claims shes on a healthy diet. She is now a vegan and only eats raw organic food no meat or animal products, no gluten, processed or cooked foods.
Background Information
types of Nutrients
macronutrients
carbohydrates
sugars
starch
fiber
Lipids
saturated fatty acids
unsaturated fatty acids
polyunsaturated fatty acids
proteins
complete (contain all essential amino acids generally come from animal proteins)
incomplete (lacking in one or more essential amino acids, Plant proteins)
Micronutrients
vitamins- organic molecules required for normal metabolism
water-soluble (B and C vitamins)
Fat soluble ( A, D, E, and K)
minerals- inorganic ions that have divers functions in the body
Iron
Calcium
Potassium
Zinc
Magnesium
Phosphate
the way above nutrients are used in the body and the Recommended Daily Amount (RDA)- generally based on a diet of 2000 or 2500 calories
carbohydrates- sugars and starches are usually converted to glucose which is one of the nutrients supplying energy to cells. Fiber is not digested or absorbs rather it stimulates peristalis of the large intestine helping to "keep you regular"
triglycerides (fats) are also a primary nutrient supplying energy to cells. fats are also necessary for the absorption of fat-soluble vitamins (A, D, E, K) Cholesterol is required as a plasma membrane of our cells and is the precursor for the formation of steroid hormones,bile salts, and vitamin D.
proteins are the most diverse and they provide the amino acids to synthesize new proteins to replace body protein structures 8 of the 20 are essential and must be obtained from the diet the other 12 can be synthesized within the body.
Vitamins
Water soluble
B vitamins serve as coenzymes in various chemical reactions
Vitamin C (ascorbic acid) is required for the synthesis of collagen which is an important protein in connective tissue ( 75-90 mg)
Fat soluble
Vitamin A (retinol) a precursor molecule for the formation of the visual pigment retinal (700-900 mg)
Vitamin D (calciferol) is modified to from Calcitriol a hormone that increases calcium absorption (15 mg)
Vitamin E (tocopherol) helps stabilize and prevent damage to cell membranes. (15 mg)
Vitamin K is required for synthesis of specific blood clotting proteins (90-120 mg)
Minerals- Textbook doesn't list exactly how they're used but rather definciencys that will occur if you dont get the recommended amount
Major Minerals (need at least 100 mg per day)
Calcium- loss of bone mass, muscle weakness, depressed nerve activity (1000-1300 mg)
Chloride- muscle cramps (2399 mg)
Magnesium- muscle weakness, nervous system disturbances (310- 420 mg)
Phosphorus-loss of appetite, anxiety, fatigue (700 mg)
Potassium- muscle weakness, abnormal cardiac function (4700 mg)
Sodium- Neuromuscular disturbances, hypertension ( less than 2300 mg)
Sulfur- symptoms associated with protein deficiency
Trace Minerals (less than 100 mg)
Chromium- impaired glucose tolerance associated with insulin resistance (.05-.25 mg)
cobalt- anemia
copper- anemia (900 mg)
fluoride- increased risk of dental cavities (1.5-4 mg)
Iodine- Goiter (.15 mg)
Iron- Anemia, weakness, fatigue, pale skin (8-18 mg)
Manganese- Behavioral Changes, abnormal bone formation (2.5-5.0 mg)
Molydbenum- rare to have a defiency (.005-.25 mg)
Selenium- rare to have a deficiency ( 55mg)
Zinc- changes in skin and eyes, hair loss, diarrhea ( 8-11 mg)
how nutrients are necessary for other body systems
Muscular- the muscular system needs those amino acids to build up its proteins as well as the cellular energy derived from glucose for proper muscle function. Various minerals such as Calcium and magnesium also play a large role in muscle function.
Cardiac- the circulatory system transports nutrients absorbed in the small intestine throughout the body. Without the proper nutrients not only will cardiac function be reduced but the nutrients wont be delivered to the tissues causing a large variety of other problems.
endocrine- adequate nutrition is critical for the functioning of all the glands. This system is responsible for regulating appetite, nutrient absorption, nutrient storage, and usage. Malnutrition can lead to an underproduction of hormones that can wreak havoc on the body.
Nervous- the brain uses over 20 percent of the energy obtained from your diet its main fuel is glucose and it neccessary for mental alertness and clear thinking. aditionally all nerve impulses travel by the movement of charged sodium, potassium, calcium, and chloride nutrients. Nerves communicate with eachother via chemicals built from amino acids so eating enough protein is also a must.
Urinary- The urinary system includes the kidneys which play a vital role in fluid balance and blood pressure. It is also responsible for getting rid of the waste or excess nutrients the body no longer needs.
Food groups and RDA according to USDA my plate. Keeping in mind the amount of each group that needs to be consumed will depend on age, sex, and level of physical activity
Fruit- includes any fruit or 100% fruit juice varies between 1- 2 cups per day.
Vegetables- any vegetable or 100% vegetable juice can be organized in to 5 subgroups: dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. the recommended amount varies between 1 and 3 cups
Grains between 3 and 8 ounces a day with at least half being whole grains
whole grains- includes the entire grain kernel ( the bran, germ, and endosperm) examples include whole-wheat flower, bulgur, oatmeal, whole cornmeal, and brown rice
Refined grains have been milled to remove the bran and germ, this increases their shelf life and gives a finer texture but also removes dietary fiber, iron, and many B vitamins. Examples include white flour, white bread, and white rice.
Protein- All food made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds.The recommended amount varies between 2 and 6 1/2 ounces per day including at least 8 ounces of cooked seafood per week.
Dairy- all fluid milk products and foods made from milk that retain their calcium content (yogurt and cheese) as well as calcium- fortified soy milk. the recommended amount is between 2-3 cups per day
Fats and Oils- ARE NOT CONSIDERED A FOOD GROUP most people consume the amount of fats and oils they need on a daily basis within their foods the recommended amount varies between 4-6 teaspoons
Upstream Causes
Her poor health including sallow skin, bloodshot yellow tinted eyes, hair falling out, being thin and fragile, shakey movements, fatigue and amenorrhea (loss of period) are definitly in relation to her new diet
Anemia: She is very likely anemic due to not eating any meat or animal byproducts she likely isn't getting near enough protein or iron in her diet.
Additionally she is not consuming any gluten (which is totally unnecessary unless you have a gluten allergy) this likely means shes not getting enough carbohydrates leading to the fatigue and shakey movements
Not eating any milk or dairy will lead to a calcium deficiency which could also be responsible for the shakey movements. Additionally as a woman a calcium deficiency over time greatly increases her risk of developing osteoporosis.
As your body tries to conserve nutrients as well as the lack of protein and iron girls can lose their periods. Over time not having regular ovulation can destroy your reproductive health and lead to infertility down the line.
Downstream effects
while she may lose some weight due to this "diet" over time her health problems will only increase. Due to her not having any food allergies or intolerance's in the first place this diet is unnecessary and is blatant malnutrition.
Her lack of protein consumption will lead to a lack of amino acids this will decrease nueral function as well as leading to muscle deterioration
Her lack of carbohydrates will lead to decreased neural function as well as decreased function in every other system as the body needs glucose to make energy.
Her lack of dairy will lead to frail bones and she is likely to develop osteoporosis down the line.
Because all the systems work together for the body to function as a whole, decrease in the function of one system will without a doubt lead to decrease in the others.
She must begin eating a more complete diet to regain homeostasis and prevent further damage to her health. If she begins doing this her body and her period should return to normal within a couple months.
