<a href="https://pixabay.com/photos/vegetable-stand-vegetables-market-5149444/">Photo by Helmut_kroiss</a>Food is more than just something that tastes good and fills you up. It is an essential part of our lives and plays a critical role in maintaining good health and fueling our bodies.But not all foods are the same. Understanding the different classes of food and what they contain will help you decide on what to eat, what they do, and how you should eat to introduce and maintain your body in its best shape.&nbsp;<h2 style="margin-left:0cm;">What are Classes of Food?</h2>Classes of food are groups of foods that have similar nutrients and work in the body in similar ways. There are six major classes of food: carbohydrates, proteins, fats, vitamins, minerals, and water.&nbsp;<h2 style="margin-left:0cm;">Carbohydrates give you energy</h2><figure class="image"><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_fccbab762c_08e6cc4383.webp"></figure><a href="https://www.freepik.com/free-photo/assortment-common-food-allergens-people_33757336.htm#query=carbohydrates&amp;position=1&amp;from_view=keyword&amp;track=sph&amp;uuid=f0919fbe-c696-4808-b971-d6a506938a8d">Image by&nbsp;Freepik</a>While carbohydrates have gotten a bad reputation for contributing to diabetes and weight gain, they are essential in keeping you fit and energized. Foods such as yams, bread, rice, potatoes, and some fruits are chief sources of carbohydrates, which are a type of macronutrient that&nbsp;serves as body fuel. This is why you should include carbohydrates in your diet.<h3 style="margin-left:0cm;text-align:justify;">Types of carbohydrates</h3>There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates.<ul><li>Simple carbohydrates&nbsp;are a type of carbohydrate that undergo no further processing to produce energy. They are found in sugary foods and provide a quick burst of energy.&nbsp;</li><li>Complex carbohydrates, on the other hand, need to be broken down to provide a slower release of energy. They are found in starchy foods like rice, yam, and whole grains,&nbsp;which are metabolised to provide sustained energy.</li></ul>&nbsp;<h3 style="margin-left:0cm;">How to incorporate carbohydrates into your diet</h3>Choose whole grain products, such as wheat bread and brown rice, instead of refined grain products, such as white bread and white rice.&nbsp;Supplement these with a collection&nbsp;of fruits and vegetables to make your diet for a healthy source of carbohydrates.&nbsp;<h2 style="margin-left:0cm;">Proteins build your body</h2><figure class="image"><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_afab21adb3_ed688afd00.webp"></figure><a href="https://www.pexels.com/photo/grilled-vegetables-and-fried-egg-with-beans-and-sausage-4552980/">Photo by Roman Odintsov</a>Proteins are essential for the growth and repair of our body tissues. They are the building blocks of our muscles, skin and tissues. Proteins can be found in foods such as meat, poultry, fish, dairy products, beans, nuts, and tofu.<h3 style="margin-left:0cm;">Types of Proteins</h3>There are many different types of proteins, each with its own unique structure and function. Some examples include hemoglobin, which carries oxygen in the blood, and enzymes, which help to digest food.<h3 style="margin-left:0cm;">How to Incorporate More Proteins into Your Diet</h3>Start with lean protein sources and meats, such as chicken and fish, in your meals. Then add plant-proteins or dairy products to provide you with the essential amino acids.&nbsp;<h2 style="margin-left:0cm;text-align:justify;">Can Fats make you fat?</h2><figure class="image"><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_88c4bf7ba0_c15c9db95b.webp"></figure><a href="https://www.freepik.com/free-photo/real-food-pyramid-assortment-top-view_39205167.htm">Image by&nbsp;Freepik</a>No, Fats will not make you fat if you take the right type of fats in the right proportion. A small amount of Fat in your diet is enough to keep you healthy, without being at risk of the many complications that come with excess fat.&nbsp;Fats&nbsp;help our body to produce essential amino acids and absorb fat-soluble vitamins. They are found in a variety of foods, including oils, butter, nuts, cheese, and fatty cuts of meat.&nbsp;<h3 style="margin-left:0cm;">Types of Fats</h3>There are two main types of fats: unsaturated fats and saturated fats.<ul><li style="text-align:justify;">Unsaturated fats found in foods such as olive oil, nuts, and avocados. They can be benefcial to health when consumed in moderation. These types of fats can help lower cholesterol levels and improve heart health.</li><li style="text-align:justify;">Saturated fats&nbsp;are found in animal products and processed foods such as butter, lard, and fatty meats. Saturated fats have been linked to increased cholesterol levels and raise the risk of heart disease, and as such, should be consumed in moderation.</li></ul><h3 style="margin-left:0cm;">How to incorporate more good fats into your diet</h3>At all times, choose unsaturated fats over saturated ones. Evidence from nutritionists and doctors suggest that moderate levels of unsaturated fats have better health benefits and less risks than saturated ones.&nbsp;Unsaturated fats are found in food items such as nuts, seeds, avocados, and olive oil.&nbsp;Also, limit your intake of saturated fats from animal products and processed foods, and opt for lean cuts of meat instead.&nbsp;<h2 style="margin-left:0cm;text-align:justify;">Vitamins and Minerals for Vitality</h2><figure class="image"><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_9ae6c6e784_bab1b60ee4.webp"></figure><a href="https://unsplash.com/photos/kiwis-and-oranges-1cWZgnBhZRs">Photo by Luke Michael</a>The body needs vitamins and minerals in small amounts to function properly.&nbsp;Vitamins and minerals have a vital role in everything from building strong bones and maintaining good health to boosting our immune system.&nbsp;Some of the most important vitamins and minerals include vitamin A, vitamin C, calcium, and iron. You can get these nutrients from a variety of foods, including fruits, vegetables, dairy products, whole grains, and lean protein sources.<h3 style="margin-left:0cm;">Types of Vitamins and Minerals</h3>There are 13 essential vitamins, including vitamins A, C, D, and E. Each vitamin has its unique function, such as maintaining healthy skin and supporting the immune system.There are also many different types of minerals, including calcium, iron, and magnesium. Each mineral has its unique function in the body, such as building strong bones and helping regulate the heart's rhythm.&nbsp;<h3 style="margin-left:0cm;">Role of Vitamins and Minerals in the Body</h3>Vitamins and minerals play a crucial role in many processes in the body, including growth, metabolism of carbohydrates, proteins, and fats, building strong bones, regulating heart function, transmitting nerve impulses, and disease prevention.&nbsp;&nbsp;They also help to protect cells and tissues, maintain&nbsp;fluid balance, and support the maintenance of a healthy immune system.<h3 style="margin-left:0cm;">How to incorporate more vitamins and minerals into your diet</h3>Fruits and veggies are the chief source of vitamins and minerals. For instance, leafy greens, such as spinach and kale, are a good source of calcium and iron.&nbsp;Orange is rich in vitamin C.&nbsp;Additionally, meat, poultry, and dairy products, such as milk and yogurt, are rich in iron and calcium and are a good source of Vitamin D. Seafood is a good source of magnesium and iodine. Nuts, seeds, and legumes are good sources of magnesium, phosphorus, and potassium.&nbsp;<h2 style="margin-left:0cm;">Water</h2><figure class="image"><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_421b6c4d19_f1a96d46fb.webp"></figure><a href="https://unsplash.com/photos/pouring-water-on-persons-hands-YpZ2cj4s0oo">Photo by mrjn Photography</a>Our body is made up of 70% water, so it’s only natural for water to be very essential to play a central role in our diet, digestion, and wellbeing.&nbsp; Water helps to regulate our body temperature, lubricates joints, removes or flushes out waste products and toxins, and helps transport nutrients throughout the body. It is also important for hydration and maintaining healthy skin and eyes.<h3 style="margin-left:0cm;">How to stay hydrated all day</h3>It is recommended to drink at least&nbsp;15 cups or glasses (3 to 4 litres, or 6 to 8 sachets of water) per day.&nbsp;If you’re in a hot environment like Nigeria, you may need to drink more. But the exact amount of water you need can change depending on your age, gender, level of activity, and health in general.&nbsp;&nbsp;<h2 style="margin-left:0cm;">Bottom Line</h2>A balanced diet is a diet containing a healthy blend of the different classes of food we’ve discussed. Fill your plate with a variety of components from each food group.&nbsp;<figure class="image"><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_62c94a4d33_b13866549b.webp"></figure><a href="https://unsplash.com/photos/fruit-salad-on-gray-bowls-HlNcigvUi4Q">Photo by Brooke Lark</a>Personalise your diet and ensure your health is at the top of your scale when selecting what food to eat.&nbsp;&nbsp;While several dietary guidelines recommend different daily dietary regimens for individuals, there are no universal diet guidelines. So it’s helpful to tailor the guidelines to your individual needs and circumstances.&nbsp;&nbsp;Remember that everyone's nutritional needs are different and may change throughout their lives, depending on factors like age, gender, specific health conditions and physical activity levels.&nbsp;&nbsp;Speaking with a registered dietitian or healthcare provider can help you determine what a healthy and balanced diet looks like for you.

From proteins to carbohydrates, understanding food classes helps you make better dietary choices for a balanced and healthy life.

The ABCs of Food and Why Food Classes Matter

Health News and Research

<a href="https://www.freepik.com/free-ai-image/human-blood-globulins_97747193.htm#fromView=search&amp;page=1&amp;position=9&amp;uuid=0a1d6c78-ecf9-4134-a9b7-52c8d3847ea2">Image by frimufilms on Freepik</a>Anaemia is when haemoglobin (Hb) concentration and red blood cell (RBC) numbers are lower than expected and insufficient to meet the amount you need to function effectively. This means that the RBCs will not be able to carry enough oxygen.&nbsp;<ul><li>Anaemia affects roughly one-third of the world’s population, with more than 60% of them in Africa</li><li>It’s often a sign of nutritional deficiency and ill health</li><li>Anaemia is also associated with death and disease in women and children.</li></ul><h2 style="margin-left:0cm;">Anaemia symptoms</h2>Anaemia is subtle at the earliest. The body tries to compensate for the inadequacy initially, but symptoms may appear as the anaemia continues or worsens. The symptoms may include:<ul><li>Pale skin (pallor)</li><li>Cold hands and feet</li><li>Tiredness or weakness</li><li>Dizziness, lightheadedness, or feeling like you are about to pass out</li><li>Fast or unusual heartbeat</li><li>Shortness of breath</li><li>Headache&nbsp;</li><li>Pain</li><li>Poor growth&nbsp;</li></ul>The severity of the symptoms depends on the level of anaemia, the persistence of the cause, and how well the body compensates for the inadequacy.&nbsp;<h2 style="margin-left:0cm;">What are the causes of anaemia in Africa</h2>Anaemia occurs either because:<ol><li>the body does not produce enough blood or</li><li>an excess number of red cells are destroyed, or</li><li>the body is losing blood at a faster rate than it produces</li></ol>These three mechanisms result from many causes. The common causes of anaemia in Nigeria include&nbsp;<ul><li>genetic conditions (e.g., thalassemia in parts of the Mediterranean, sickle cell in Africa)</li><li>nutritional deficiencies other than iron deficiency (i.e., folic acid, vitamins A and B-12)</li><li>factors related to reproduction (e.g., high fertility, obstetric complications, contraceptives)</li><li>infections (e.g., HIV/AIDS, tuberculosis, diarrhoea) that increase requirements for iron and other micronutrients</li><li>parasitic infections such as malaria and worm infestation</li></ul>Malaria is a leading cause of anaemia in Sub-Saharan Africa, as is iron deficiency.<h2 style="margin-left:0cm;">Risk factors</h2>The following factors place you at increased risk of anaemia, they include:<ul><li>Nutritional deficiency: low intake of minerals and vitamins, such as iron, copper, vitamin B-12, and folate&nbsp;</li><li>Intestinal disorders: intestinal disorders such as Crohn’s disease and celiac disease affect the absorption of nutrients in your small intestine and increase your risk of developing anaemia</li><li>Menstrual disorders: excess blood loss during menstruation is a risk factor</li><li>Pregnancy: Increased energy and nutrient demands and fluid retention during pregnancy can lead to anaemia</li><li>Chronic conditions: Chronic conditions like cancer or longstanding infections deplete your iron stores, while kidney failure can affect the release of the hormone that controls blood production.&nbsp;</li></ul>Chronic blood loss from an ulcer or other sources within the body can deplete the body's store of iron, leading to iron deficiency anaemia.<ul><li>Family history:&nbsp;inherited conditions, such as sickle cell anaemia, make you vulnerable to becoming anaemic due to increased destruction of red cells</li><li>Old age: People over age 65 are at increased risk of anaemia</li></ul>Other factors include blood diseases like haemophilia, autoimmune disorders, alcoholism, exposure to toxic chemicals like camphor, and the use of some medications can affect red blood cell production and lead to anaemia.<h2 style="margin-left:0cm;">Diagnosis</h2><figure class="image"><img src="https://tenbadgers-myhealthvoice.s3.eu-central-1.amazonaws.com/image_48e230bd77_d369ff77c3.webp"></figure><a href="https://www.freepik.com/free-photo/coronavirus-blood-samples-arrangement-lab_18684532.htm#fromView=search&amp;page=1&amp;position=18&amp;uuid=dd6f9a27-a349-4831-a0aa-e91ec4f1f230">Image by freepik</a>Diagnosis of anaemia is a combination of clinical presentation and laboratoryLaboratory tests for anaemia generally include the following:<ul><li>Packed cell volume (PCV) estimation: involves spinning your blood in a tube to see how much of it is red blood cells</li><li>Complete blood count (CBC): also called full blood count, this test estimates the levels of individual components of your blood, including white blood cells, red blood cells, platelets, reticulocytes, haemoglobin, differential cells, etc.</li><li>Peripheral blood smear: involves using a microscope to examine your blood for its colour, shape, size</li><li>Haemoglobin estimation</li><li>Serum iron estimation</li><li>Serum bilirubin</li><li>Haemoglobin electrophoresis</li><li>Reticulocyte count</li><li>Urinalysis</li><li>Liver function tests</li><li>Renal function test</li><li>Bone marrow biopsy</li></ul><h2 style="margin-left:0cm;">Treatment</h2>Treatment for anaemia depends on the cause or type of anaemia. Treatments for common forms of anaemia include:<ul><li>Iron-deficiency anaemia: iron supplements and dietary changes.</li><li>Vitamin deficiency anaemia: vitamins and dietary supplements.</li><li style="text-align:justify;">Thalassemia: folic acid supplements, iron chelation, and, for some people, blood transfusions and bone marrow transplants.</li><li>Anaemia of chronic disease: treatment of underlying disease.</li><li>Aplastic anaemia: blood transfusion or bone marrow transplant.</li><li>Sickle cell anaemia: oxygen therapy, pain relief medication, and intravenous fluids: antibiotics, folic acid supplements, blood transfusions, and hydroxyurea may be added.</li><li style="text-align:justify;">Haemolytic anaemia: treatment of the underlying cause</li></ul><h2 style="margin-left:0cm;">Prevention</h2>Prevention can be&nbsp;achieved by enforcing individual/family and government policies.On individual levelIron deficiency and vitamin-deficiency anaemia can be prevented by consuming the right diet. Suchnutrient can be gotten from the following sources:<ul><li>Iron:&nbsp;from red meat, dark-green leafy vegetables, beans and lentils, dried-fruits and iron-fortified cereals.</li><li>Folate/folic acid:&nbsp;from dark-green leafy vegetables, whole fruits or fruit juices, kidney beans, green peas, peanuts and fortified products such as bread, cereal, pasta, and rice.</li><li>Vitamin B-12:&nbsp;sources include dairy products, meat, soy products and fortified cereal.</li><li style="text-align:justify;">Vitamin C: citrus fruits – whole or juiced, strawberries, peppers, broccoli, melons and tomatoes.</li></ul>On Governmental levelThe three major causes of anaemia (iron deficiency, malaria and helminth infections) can be addressed during contacts with vulnerable groups using a combination of key interventions, as needed.Five Key Interventions<ul><li>Iron supplements targeted to at-risk groups</li><li>Fortification of staple foods with iron and other micronutrients that cause anaemia for the general population&nbsp;</li><li>Supply of iron-fortified foods targeted to at-risk groups</li><li>Prevent and treat malaria</li><li>Use of insecticide-treated materials and bed nets to prevent anaemia</li><li>Deworming (anthelmintics) in at-risk groups</li></ul>Other important interventions to decrease anaemia:<ul><li>Expand immunization coverage</li><li>Prevent and manage obstetric complications, particularly excessive bleeding</li><li>Promote birth spacing through use of modern contraceptives and exclusive breastfeeding</li><li>Promote use of contraceptives that decrease blood loss</li><li>Improve water and sanitation facilities/practices</li></ul><h2 style="margin-left:0cm;">Conclusion</h2>Anaemia is a huge problem in Africa, but it is manageable with interventions at the individual and government levels. The primary cause of anaemia in the continent include iron deficiency, malaria, and complications of pregnancy and delivery. These causes are controllable.&nbsp;

Anaemia is on the rise in Africa, driven by malaria, sickle cell disease, and poor nutrition. Learn the causes, risks, and how to prevent it.

The ABCs of Food and Why Food Classes Matter

The Prevalence of Anaemia in Africa