Vitamin D: Role and Deficiency Consequences

Role: Vitamin D plays a crucial role in calcium absorption from the gut. This is essential for maintaining strong bones and teeth. It also plays a role in immune function and may have protective effects against certain chronic diseases.

Deficiency Consequences:

• Rickets (children): Impaired bone mineralization leads to soft, weak bones and skeletal deformities.
• Osteomalacia (adults): Softening of bones, causing pain, muscle weakness, and increased fracture risk.
• Increased risk of osteoporosis: Weakened bones and increased susceptibility to fractures later in life.
• Potential link to other diseases: Possible association with autoimmune diseases, cardiovascular disease, and some cancers.

Iron: Role and Deficiency Consequences

Role: Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. It is also involved in energy production and immune function.

Deficiency Consequences:

• Iron Deficiency Anemia: Reduced red blood cell count and hemoglobin levels, leading to fatigue, weakness, shortness of breath, and pale skin.
• Fatigue and Weakness: Reduced oxygen delivery to tissues.
• Impaired Cognitive Function: Impacts brain development and function, affecting concentration, memory, and learning.
• Weakened Immune System: Increased susceptibility to infections.

PEM in childhood can have profound and lasting effects on both physical and cognitive development. These consequences can significantly impact a child's educational attainment and overall health in adulthood.

Physical Development:

• Stunted Growth: PEM can lead to permanent stunting, meaning the child will be shorter than they would have been with adequate nutrition. This is often irreversible.
• Reduced Muscle Mass: Muscle wasting during PEM can result in a lower muscle mass throughout life, affecting strength and physical activity levels.
• Increased Risk of Chronic Diseases: Children who experience PEM are at a higher risk of developing chronic diseases in adulthood, such as cardiovascular disease, diabetes, and weakened immune function. This is due to epigenetic changes caused by malnutrition during critical developmental periods.

Cognitive Development:

• Reduced Brain Size: PEM can impair brain development, leading to a smaller brain size.
• Impaired Cognitive Function: Cognitive abilities such as learning, memory, and problem-solving can be significantly impaired. This is due to a lack of essential nutrients needed for brain development.
• Lower Educational Attainment: Children with cognitive deficits are more likely to struggle in school and have lower educational attainment. This can limit their future opportunities.
• Increased Risk of Mental Health Problems: Studies suggest a link between childhood PEM and an increased risk of mental health problems later in life.

Overall Impact:

The long-term consequences of PEM are far-reaching. It creates a cycle of disadvantage, impacting not only the individual but also the community and nation as a whole. Addressing PEM requires a multi-faceted approach, including improving access to nutritious food, providing nutritional education, and addressing underlying poverty and social inequalities.

Carbohydrates: The principal dietary sources of carbohydrates are starchy foods such as bread, pasta, rice, potatoes, and cereals. Fruits and vegetables also contain carbohydrates, mainly in the form of sugars.

Fats: Dietary fats are found in oils (e.g., olive oil, vegetable oil), butter, lard, meat (especially fatty cuts), cheese, and nuts.

Proteins: The main dietary sources of proteins are meat (beef, pork, poultry), fish, eggs, dairy products (milk, cheese, yogurt), beans, pulses, nuts, and seeds.

Vitamin C: Good sources of vitamin C include citrus fruits (oranges, lemons, grapefruits), kiwi fruit, strawberries, broccoli, peppers, and tomatoes.

Vitamin D: Vitamin D is primarily obtained from oily fish (salmon, mackerel, sardines), egg yolks, and fortified foods such as milk and breakfast cereals. Exposure to sunlight also helps the body produce vitamin D.

Calcium: Excellent sources of calcium are dairy products (milk, cheese, yogurt), leafy green vegetables (e.g., kale, spinach), almonds, and fortified foods.

Iron: Iron is found in red meat (beef, lamb), poultry, fish, beans, lentils, spinach, and fortified breakfast cereals. The iron in plant-based foods is less readily absorbed than the iron in animal-based foods.

Fibre (Roughage): Fibre is found in whole grains (wholemeal bread, brown rice), fruits (especially with skin), vegetables, and legumes (beans, lentils).

Water: Water is obtained from drinking water, and also from fruits, vegetables, and other foods. Many foods contribute to our daily water intake.