THE ADVERSE AND BENEFICIAL EFFECTS OF DIETARY FIBRE ON HUMANS

The effects of dietary fibre on humans are both nutritional and physiological. In both cases the effects are either positive or negative.

THE ADVERSE EFFECTS 

The following adverse effects have been observed:

a. Decreased Absorption of Vitamin B12:-
It has been observed that too much intake of pectin from fibre may cause decreased absorption of vitamin B12.

b. Loss of Mineral Nutrients:- 
The effects of increased dietary fibre intake on retention of trace elements, iron, zinc, and copper have been relatively consistent in both human and animal studies.

This indirectly predisposes humans or animals to rickets and oesteomalacia.

c. Diarrhoea:- 
When someone is changing from a low to a high fibre diet, he/she is liable to abdominal discomfort. This is due to increased gas production in the colon.

Sometimes, the person experiences slight diarrhoea. All these symptoms are however, transient.

THE BENEFICIAL EFFECTS 

The beneficial effects of increased consumption of dietary fibre by far out-weigh the adverse effects. Some of these beneficial effects are as follows:

a. Reduces blood sugar levels for Diabetics:- 
High fibre diets level have proved to be of value to sufferers of diabetis mellitus.

Diets high in fibre slow down the release of glucose to the blood stream and in this way the symptoms of the disease are minimized.

b. Lowers Cholesterol concentration:- 
Studies have shown that high fibre diets can lower the concentration of cholesterol in some people's blood.

This may account for the statistical link between high-fibre diets and lower incidence of coronary heart diseases.

c. Sources of Harmless Energy:- 
Fibre are attacked and broken down by harmless bacteria which inhabit the colon and partly convert them(fibre) to short chain fatty acds, carbon (iv) oxide, hydrogen and methane.

The short chain fatty acids, mainly ethanoic, propanoic and butanoic acids are absorbed into the blood stream and may be used as source of energy.

d. Reduces Constipation:- 
It has been reported that one of the best physiological effects of dietary fibre is on relieving constipation by modifying transit time through the intestine, increasing bulk and softening the faeces via greater water retention.

Constipation arises from intake of low fibre diets. This in turn leads to difficulty in voiding with the consequent causation of "straining" disseases such as haemorrhoids and variscose veins.

e. Reduces Obesity:- 
Obesity related diseases are the commonest causes of death in some Countries.

Fibre reduces the energy intake of foods and thus reduces obesity which is caused by excessive energy intake.

Obesity predisposes people to a number of metabolic diseases such as coronary heart disease, and arteriosclerosis.

f. Prevention of Diverticular Disease:- 
This is the commonest disease of the colon. Low fibre diets lead to decrease in size of stool, increased transit time and makes the faeces stay longer in the colon.

This leads to pressure build up and the consequent ballooning of the wall of the colon. This is called diverticulosis. Infection of the diverticuli leads to diverticulitis.

Small fecal volume due to low fibre diets, allows excessive segmentation of the colon. This leads to building up of pressures which will eventually lead to formation of button-shaped diverticuli.

g. Prevention of Large Bowel Cancer:- 
Colon cancer is the most frequent type of cancer in North America and the second most common type in Britain.

Dietary fibre sweeps away poisonous substances (implicated as carcinogens) which are produced in the large bowel by the decomposition of bile salts.

h. Increases Satiety Value:- 
Low fibre diets are also claimed to have a low satiety. It is suggested that it is easier to over eat when the diet is refined.

In general, there should be dietary fibre intake in food supplements. It is equally important that clinicians and health care workers emphasize the highest level of fiber inclusion in human diets.


REFERENCES

Bengham, S. (1978). Dictionary of Nutrition, A consumer's Guide to the Facts of Food. Barris & Jenkins, London.

Fox, B. A. and Cameron, A. G. (1989). Food Science, Nutrition and Health. 5th ed. Edward Arnold; A Division of Hodder & Stoughton, London.

Onimawo I. A. (1995). Season Variations in Energy Intake, Expenditure and Body Composition of Students in a Nigerian College of Agriculture. Ph.D Thesis, University of Ibadan, Nigeria.

DAY 21, 5 ESSENTIAL WISDOM TOOLS FOR FOR A FRUITFUL LIFE

1. There is a saying that says:

"If you can't measure it, you

can't manage it."


2. If you read fifteen minutes

each evening, rather than

watching television, you will

complete about fifteen books per year.


3. A goal or a decision without a deadline is merely a discussion.

It has no energy behind it. It is like a bullet with no powder in

the in the cartridge.


4. The longer you wait to get started on an assignment and the

closer the deadline approaches, the greater  the stress you

experience.


5. The three keys to peak performance in achieving your goals

are commitment, completion, and closure. 


GOD BLESS 

THE FUNCTIONS, FOOD SOURCES & DEFICIENCY CONDITIONS OF VITAMIN NUTRIENTS

1. VITAMIN A(RETINOLS) 

FUNCTIONS: 

a. Adaptation to dim light.

b. Promotes growth.

c. Prevents keratinization of the skin and eye.

d. Promotes resistance to bacterial infection.

FOOD SOURCES: 

Liver, egg yolk, milk, butter, sweet potatoes, carrots, palm oil, winter squash

DEFICIENCY CONDITION: 

a. Night blindness.

b. Xerophthalmia.

c. Hyperkeratosis.

d. Poor growth.


2. VITAMIN D(CALCIFEROLS) 

FUNCTIONS: 

a. Aids absorption of calcium and phosphorous.

b. Maintains alkaline phosphate for optimum classification.

FOOD SOURCES: 

Vitamin fortified milk, egg, cheese, butter, fish.

DEFICIENCY CONDITION: 

a. Rickets.

b. Osteomalacia.


3. VITAMIN E(TOCOPHEROLS) 

FUNCTIONS: 

Prevents oxidation of vitamins A and C and unsaturated fatty acids.

FOOD SOURCES:

Vegetable oil, greens.

DEFICIENCY CONDITION: 

a. Neuromuscular problems.

b. Neurological problems.

c. Retinopathy.

d. Impairment of the immune response.

e. Anemia.


4. VITAMIN K(PHYLLO AND FARNOQUINONE) 

FUNCTIONS: 

Formation of prothromobin and proconvertin for blood clotting.

FOOD SOURCES:

Greens, liver, egg yolk.

DEFICIENCY CONDITION:

Hemorrhage.


5. VITAMIN B1(THIAMIN) 

FUNCTIONS: 

a. Aids in releasing energy from carbohydrates and fats (as a part of co-enzyme TTP).

b. Forms ribose for DNA and RNA.

FOOD SOURCES: 

Meat, whole-grain and enriched cereals, milk, legumes.

DEFICIENCY CONDITION:

Beriberi.


6. VITAMIN B2(RIBOFLAVIN) 

FUNCTIONS: 

a. Aids in releasing energy (as a part of FMN and FAD).

b. Activates vitamin B6 to convert tryptophan to niacin.

FOOD SOURCES: 

Milk, green vegetables, fish, meat, and eggs.

DEFICIENCY CONDITION: 

Ariboflavinosis.


7. VITAMIN B3(NIACIN) 

FUNCTIONS: 

a. Aids in releasing energy (as part of NAD and NADP).

b. Promotes glucosis.

c. Aids in fatty acid synthesis.

FOOD SOURCES: 

Meat, poultry, fish, peanut butter, whole-grain and enriched cereals, and greens.

DEFICIENCY CONDITION:

Pellagra.


8. VITAMIN B6(PYRIDOXINE) 

FUNCTIONS: 

a. Transamination and deamination of amino acids.

b. Aids in porphyrin synthesis (for hemoglobin).

c. Catalyse conversion of tryptophan to niacin.

d. Aids in release of energy from glycogen.

e. Aids in formation of histamine, serotonin, and norepinephrine.

FOOD SOURCES: 

Meat, bananas, whole-grains cereals, lima beans, cabbage, potatoes, spinach.

DEFICIENCY CONDITIONS:

a. Anemia.

b. Skin disorders.

c. Nausea.

d. Confusion.

e. Depression.


9. VITAMIN B5(PANTOTHENIC ACID)

FUNCTIONS: 

a. Transfers 2 carbon units to release energy (as components of
Co-A).

b. Synthesise porphyrin (hemoglobin formation).

c. Formation of cholestrol and steroids.

FOOD SOURCES: 

Organ meats, whole-grain cereals, eggs, lentils, sun-dried tomatoes, whole milk yogurt.

DEFICIENCY CONDITION: 

a. Fatigue.

b. Irritation.

c. Insomnia.

d. Stomach pains.

e. Vomiting.

f. Burning feet.


10. VITAMIN B7(BIOTIN)

FUNCTIONS: 

a. Releases energy from carbohydrates.

b. Metabolise fatty acids.

c. Deaminates protein.

FOOD SOURCES: 

Egg yolk, milk, organ meat, cereals, legumes, nuts.

DEFICIENCY CONDITION: 

a. Rashes.

b. Hair loss or total baldness,

c. Anemia.

d. fungal infections.


11. VITAMIN B9(FOLIC ACID, FOLINIC ACID) 

FUNCTIONS: 

a. Transfers single carbon unit.

b. Synthesis of guanine and adenine, thymine, choline, amino acids, porphyrin (in co-enzyme form).

FOOD SOURCES: 

Greens, mushrooms, liver, kidney.

DEFICIENCY CONDITION: 

Macrocytic anaemia.


12. VITAMIN B12(COBALAMIN) 

FUNCTIONS: 

a. Maturation of red blood cells.

b. Aids in providing energy for central nervous system (from carbohydrate metabolism).

c. Formation of single carbon radicals.

d. Converts folacin to active form.

FOOD SOURCES: 

Foods of animal origin

DEFICIENCY CONDITION: 

Penicious anaemia.


13. VITAMIN C(ASCORBIC ACID) 

FUNCTIONS: 

a. Formation of collagen.

b. Promotes use of calcium in bones and teeth.

c. Promotes elasticity and strength of capillaries.

d. Conversion of folacin to active form.

FOOD SOURCES: 

Citrus fruits, strawberries, papayas, broccoli, cabbage, tomatoes, potatoes, okra.

DEFICIENCY CONDITION: 

Scurvy.


REFERENCES 

Bengham, S. (1978). Dictionary of Nutrition, A Consumer's Guide to the Facts of Food. Barris & Jenkins, London.

Beryl, R. (1977). Food and Nutrition. Heineman Educational Books, London.

Brownsell, V. I., Griffith, C. J., Eleri, J. (1992). Applied Science Food Studies. Longman Scientific & Technical; UK.

Fox, B. A. and Cameron, A. G. (1989). Nutrition and Health. 5th Ed. Edward Arnold; A Division of Hodder & Stoughton, London.

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, vitamin E, Selenium, and carotenoids. Washington, DC: National Academy press, 2000.

Traber MG, Sies H (1996). "Vitamin E in humans, demand and delivery". Annu. Rev. Nutr.

DAY 20, 5 ESSENTIAL WISDOM TOOLS FOR A FRUITFUL LIFE

1. Well begun is half done.

Doctors say, "Accurate

diagnosis is half the cure."


2. Those who cannot remember

 the past are doomed to repeat it.

- GEORGE SANTAYANA


3. You must be willing to ask the "brutal questions" of yourself

and your business if you are going to identify and remove the

obstacles that are preventing you from moving ahead.

- JIM COLLINS


4. Facts don't lie. The true facts are what you need to make good

decisions.

- HAROLD GENEEN


5. An important discovery: Your weakest key skill sets the height

at which you can use all your other skills and determines your

income in your field.

THE FOOD SOURCES AND FUNCTIONS OF MINERAL NUTRIENTS

1. CALCIUM 

FOOD SOURCES: 

Milk, cheese, puddings, custard, chocolate, beverages, fish with bones, including salmon, greens, broccoli and soft bones.

FUNCTIONS: 

a. Bone formation, maintenance and growth

b. Tooth formation

c. Blood clot formation

d. Activation of pancreatic lipase

e. Absorption of vitamin B12

f. Contraction of muscles.


2. CHLORIDE 

FOOD SOURCES: 

Table salt, meats, milk, and eggs.

FUNCTIONS: 

a. Regulates pH of stomach (as components of HCL).

b. Maintenance of proper osmotic pressure.

c. Acid-base balance.


3. CHROMIUM 

FOOD SOURCES: 

Meats, poultry, milk, and whole-grain cereals.

FUNCTION:

Improve glucose uptake in cells.


4. COBALT

FOOD SOURCES: 

Organ meats and meats.

FUNCTION:

Aid in maturation of red blood cells (as part of vitamin B12 molecule).


5. COPPER

FOOD SOURCES: 

Cereals, nuts, legumes, liver, shellfish, grapes, and meats.

FUNCTIONS: 

a. Catalyst for hemoglobin formation.

b. Formation of elastin.

c. Release of energy (in cytochrome oxidase and catalase).

d. Formation of melanin pigment.

e. Formation of phospholipids for myelin sheath of nerves.


6. FLOURIDE 

FOOD SOURCE: 

Flouridated water.

FUNCTIONS: 

Strenghtens bones and teeth.


7. IODINE 

FOOD SOURCES: 

Iodized salt, and salt water fish.

FUNCTION: 

Aid in regulating basal metabolism (as a component of thyroxine and tri-iodothyronine).


8. IRON 

FOOD SOURCES: 

Meats, heart, liver, clams, oysters, lima beans, spinach, dates, dried fruits, nuts, enriched and whole-grain cereals and plantain.

FUNCTIONS: 

a. Aid in transporting oxygen and carbon IV oxide (as component of hemoglobin and myoglobin).

b. Aid in releasing energy (as a component of cytochromes, cytochrome oxidase, catalase, peroxidase and myeloperoxidase).


9. MAGNESIUM 

FOOD SOURCES: 

Milk, green vegetables, nuts, breads, and cereals.

FUNCTIONS: 

a. Catalyse ATP to ADP and ADP to ATP.

b. Conduction of nerve impulse.

c. Retention of calcium in teeth.

d. Adjustment to cold environment.


10. MANGANESE

FOOD SOURCES: 

Cereals and legumes.

FUNCTIONS: 

a. Bone development.

b. Aid in amino acid metabolism (as component of arginase).

c. Promotes thiamin storage.


11. MOLYBDENUM 

FOOD SOURCES: 

Lentils, dried peas, lima beans, kidney beans, soybeans, black beans, oats and barley.

FUNCTION: 

Aid in oxidation reactions (as components of xanthane oxidase and aldehyde oxidase).


12. PHOSPHOROUS

FOOD SOURCES: 

Meats, poultry, fish, milk, fruits, and vegetables.

FUNCTIONS: 

a. Formation, maintenance and growth of bones.

b. Tooth formation.

c. Aid in metabolic reactions (as components of DNA and RNA, ADP, and ATP and TPP).

d. Lipid transport.

e. Acid-base balance.


13. POTASSIUM 

FOOD SOURCES: 

Orange juice, dried fruits, bananas, meats, potatoes, peanut butter and coffee.

FUNCTIONS: 

a. Maintenance of osmotic pressure.

b. Acid-base balance.

c. Transmission of nerve impulses.

d. Catalyst in energy metabolism.

e. Formation of proteins.

f. Formatiom of glycogen.


14. SELENIUM 

FOOD SOURCES: 

Seafoods and organ meats.

FUNCTION: 

Antioxidant.


15. SILICON

FOOD SOURCES: 

Milk and milk products.

FUNCTION: 

Promote calcification in chicks and rats


16. SODIUM 

FOOD SOURCES: 

Table sait, salted meats, and milk.

FUNCTIONS: 

a. Maintenance of osmotic pressure.

b. Acid-base balance.

c. Relaxation of muscles.

d. Absorption of glucose.

e. Transmission of impulse.


17. SULPHUR 

FOOD SOURCES: 

Meats, milk and milk products, eggs, legumes and nuts.

FUNCTIONS: 

a. Aid in metabolic reactions (as components of thiamin).

b. Structural role (as component of some proteins).


18. ZINC 

FOOD SOURCES: 

Whole-grain cereals, meats and eggs.

FUNCTIONS: 

a. Aid in protein metabolism (as component of carboxipeptidase)

b. Aid in carbon IV oxide transfer (as component of carbonic anhydrase).


REFERENCES

Fox B. A. and Cameron A. G. (1989). Food Science, Nutrition and Health. 5th Ed. Edward Arnold; A Division of Hodder & Stoughton, London.

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intake for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academy press, Washington, DC, 2001.

Passmore R. and Eastwood M. A. (1987). Human Nutrition and Dietetics. 8th Ed. Churchill Livingstone, London.

Pyke M. (1981). Food Science and Technology. 4th Ed. John Murray, London.

Stare F. J. and Mcwilliams M. (1977). Living Nutrition. John Wiley & Sons, New York.