How Junk Food Impacts Student Health and Academic Performance
Junk food is easily accessible, convenient and affordable to everyone. These properties of junk foods entice many people around the world to consume them in excess. Junk food may be defined as nutrient-poor food items which are usually high in fat, sugar or salt. They lack essential elements like proteins, fibers, vitamins or minerals (Buzby et al., 2013). The excessive consumption of junk foods is associated with a wide range of health problems like obesity, diabetes, heart diseases and cancer.
The World Health Organization (WHO) has stated that overweight and obesity are now epidemics in both developed and developing countries. They have further warned that the epidemic is spreading to the young generation at an alarming rate (WHO, 2012). According to a report by the Centers for Disease Control and Prevention (CDC), one-third of U.S. children and adolescents are obese or overweight (Ogden et al., 2014). The main reason for this is the excessive consumption of junk foods.
Junk food items are generally high in calories which lead to weight gain. Obesity is a serious health problem that increases the risk of many chronic diseases like heart disease, stroke, cancer and diabetes. A study published in the Journal of American Medical Association (JAMA) showed that obese people are at increased risk for heart attacks, strokes and death from any cause (Flegal et al., 2013). Another study published in the journal The Lancet revealed that obese people are at risk of developing 13 different types of cancer (Flegal et al., 2013).
The high amount of sugar present in junk foods is also a major cause of concern. Excessive consumption of sugar can lead to obesity, diabetes and heart diseases. A study published in the journal Diabetes Care showed that people who consume excessive amounts of sugar are at risk of developing diabetes (Yoon et al., 2014). Another study published in the journal Circulation revealed that people who consume sugary drinks are at risk of heart diseases (Hu et al., 2012).
Junk foods are also high in saturated and trans fats. Saturated fats increase the risk of developing cardiovascular diseases like heart attacks and strokes (Smith et al., 2006). Trans fats can also increase the risk of coronary heart disease (Mozaffarian et al., 2006). Junk food items made from hydrogenated oils contain dangerous trans fats.
Long and Short Harmful Effects of Junk Food Essay in English
Short Harmful Effects of Junk Food Essay
In this short essay on the harmful effects of junk food, a brief account of the impact of junk food on our health and how important it is to avoid junk food are discussed.
We are all aware that the way we treat our bodies reflects the state of our mind and lifestyle that we are all leading. The food we consume directly affects our state of mind, and so when we eat healthy and nutritious food, we are happier, content and positive in life. Even though we know that we do not take care of our bodies and eat junk food that harms our bodies. Sadly, nowadays, kids want everything to be served quickly, and fast food serves this purpose rightly.
The production of junk and fast food is at an all-time high. The supply is more because of the increasing demand. It has a negligible amount of nutrients and nutritional value. It is oily, greasy, full of fats and sugars. The high levels of calories have resulted in an increase in obesity and high blood pressure. It has also worsened the digestive system and appetite. When this is combined with the comfy and lethargic lifestyle in today's times, it also results in inadequate growth and development of children. And from a very young age, they are more susceptible to mental health diseases like depression. The effects of such consumption are only negative when the world is trying to normalize conversations about such problems; we should also be doing our bit in taking care of our health and life.
Long Harmful Effects of Junk Food Essay
In this long 600+ words harmful effects of junk food essay, the effects of junk food on body and life are discussed in detail.
It is very vital to take care of one's body because our body is our vehicle, the most important tool that helps us get through life and perform our daily activities. When we treat our body right, it reciprocates the same zeal and willpower required for us.
The first important way to treat our body right is via exercise or working out in any form, be it through yoga, pilates, functional training, or weight training. All of this will help keep us fit. Even with working out daily, we will not get our desired results of fitness if we do not eat well. A proper diet is the most important catalyst to lead a healthy life.
A proper diet includes a good amount of balance between calories, fats, proteins, fibers, and nutrition-rich food. We can find all these nutritional values in foods like green leafy vegetables, fruits, and rice for carbohydrates. It is good for the body and the mind.
Junk foods include fast foods like french fries, fried foods like churros, pastries, pizzas, cookies, candies, burgers, and chips. All of this has a very high sodium content, cheese, sugar, and oils that have no nutritional value. It is not a good source of nutrition, nor is it helping our body in any way.
It only satisfies our taste buds because all junk foods taste good. But we must realize, in order to satisfy the cravings of our tongue, we are ruining our body and depriving it of a healthy lifestyle. This short-term fulfillment of mere cravings can have long-term impacts on our health, with life-threatening diseases that will leave a lasting negative impact on our bodies. It results in the following:-
On the Brain and Mental Health - the sodium content in junk food leads to headaches which will help lose focus and motivation even for mundane tasks. The risk of depression and other mental illnesses increases with the increased consumption of processed foods.
On the Respiratory System - due to heavy and oily foods the children are consuming these days and leading a lazy lifestyle, they are at high risks of shortness of breath, and according to the studies it is also found that such children also suffer from asthma even to their adult and old age.
On the Cardiovascular System - Cholesterol consumption blocks the blood flow to and from the heart because of the deposition of fats and leads to blood pressure-related issues. There is also the risk of premature heart diseases like heart failure, arrhythmia, etc. A weak heart results in many other bodily diseases due to improper and inadequate supply of blood to others.
On the Digestive Tract - When such processed food is consumed, it is very difficult to digest because our bodies are not designed to do so. When digestion is slowed, the metabolism also becomes slower, and it results in weight gain and obesity. Other such problems are food poisoning, acid reflux, constipation, and indigestion, and in severe cases may also lead to kidney failure.
On the Skin - Processed food contains very high levels of sugar, eventually leading to obesity. In such conditions, the blood sugar level also sees a spike, and this causes the outbreak of acne in the skin and face.
Curbing the intake of Junk food:- It is important to have healthy food due to the aforementioned reasons but surely one is attracted to junk food regardless. In such a case, we must reduce the intake of junk and processed foods and have it less often rather than making it a habit. Incorporating healthy food will allow you to have an active lifestyle and lead a fulfilling life. It will keep the heart in check, and energy levels will always soar high, which is the optimal way of living.
Conclusion
Being aware of your own health and knowing the possibilities of the very harmful effects junk foods have on our body can be very helpful. This awareness will help one make healthier choices. A proper workout is incomplete without a balanced diet, so it is important to cater to the body's needs without indulging in your cravings and taste requirements. Long-term effects last a lifetime and rob you of your childhood and youth, so starting a healthier diet for a better lifestyle is never too late.
FAQs on Harmful Effects of Junk Food Essay: Why Choosing Healthy Food Matters
1. What are the primary health risks associated with the regular consumption of junk food?
Regular consumption of junk food poses significant health risks due to its high content of calories, unhealthy fats, sugar, and sodium, with very low nutritional value. The primary risks include:
- Weight Gain and Obesity: Excess calories lead to weight gain, a major risk factor for many chronic diseases.
- Heart Disease: High levels of saturated and trans fats can raise cholesterol, leading to blocked arteries and an increased risk of heart attacks and strokes.
- Type 2 Diabetes: Frequent intake of sugary foods and drinks can cause insulin resistance, a precursor to type 2 diabetes.
- Nutritional Deficiencies: Relying on junk food can lead to a lack of essential vitamins, minerals, and fibre, impacting overall growth and immunity.
- Poor Mental Health: Studies suggest a link between diets high in processed foods and an increased risk of depression and poor concentration.
2. What types of food are typically classified as 'junk food'?
Junk food refers to food and drinks with low nutritional value, primarily composed of 'empty calories'. Common examples include:
- Sugary Drinks: Sodas, packaged fruit juices with added sugar, and energy drinks.
- Salty Snacks: Potato chips, nachos, and other deep-fried packaged snacks.
- Processed Meats: Sausages, hot dogs, and other similar items high in sodium and preservatives.
- Sweets and Desserts: Candies, chocolates, cookies, cakes, and ice cream.
- Most Fast Food Items: Such as burgers, french fries, and fried chicken, which are often high in fat and sodium.
3. What is the main difference between junk food and fast food?
While the terms are often used interchangeably, they have distinct meanings. Fast food refers to food that is prepared and served quickly, like items from a drive-thru. Not all fast food is junk food; for example, a salad or a grilled chicken wrap can be a healthier fast-food option. In contrast, junk food is defined by its poor nutritional profile—high in fat, sugar, and salt, and low in nutrients. Therefore, most junk food can be found in fast-food restaurants, but not everything served fast is necessarily junk.
4. How does junk food contribute to long-term problems like obesity and heart disease?
Junk food contributes to long-term health issues through several mechanisms. Its high-calorie density makes it easy to consume more energy than the body needs, leading to fat storage and obesity. The high concentration of saturated and trans fats raises levels of bad (LDL) cholesterol, which can accumulate in arteries, causing atherosclerosis. This condition hardens and narrows the arteries, increasing blood pressure and the risk of developing chronic heart disease.
5. Beyond physical health, how can a diet high in junk food impact a student's concentration and mental well-being?
A diet high in junk food can significantly impair a student's cognitive functions and mental health. The high sugar content leads to rapid spikes and crashes in blood glucose levels, causing fatigue, irritability, and a lack of concentration in class. Furthermore, a diet lacking essential nutrients like omega-3 fatty acids, vitamins, and minerals, which are absent in junk food, is crucial for brain health. This deficiency can negatively affect memory, learning ability, and has been linked to a higher risk of mood disorders like depression and anxiety.
6. Why is junk food so popular and widely consumed despite its known health risks?
The popularity of junk food can be attributed to several factors. Firstly, it is scientifically engineered to be hyper-palatable, meaning its high concentration of salt, sugar, and fat creates an intensely rewarding taste that is highly appealing. Secondly, it is often more affordable, accessible, and convenient than healthier alternatives. Finally, aggressive advertising and marketing campaigns, especially those targeted at children and young adults, create strong brand loyalty and social norms around consuming these products.
7. What are some key points to include for a well-structured essay on the harmful effects of junk food?
To write a comprehensive essay on this topic, you should structure your arguments logically. Key points to include are:
- Introduction: Start with a clear definition of junk food and a thesis statement outlining its detrimental effects on health and society.
- Physical Health Impacts: Dedicate a paragraph to explaining major health issues like obesity, heart disease, and diabetes, mentioning the roles of fat, sugar, and salt.
- Mental and Cognitive Effects: Discuss how junk food affects concentration, mood, and academic performance, making the topic relatable to students.
- Societal Factors: Explain why junk food is popular, touching upon convenience, cost, and marketing.
- Conclusion: Summarise the main arguments and end with a call to action, emphasizing the importance of making informed, healthy food choices for a better future.
8. What are some healthy and practical alternatives to popular junk foods?
Making simple swaps can significantly improve your diet. Here are some healthy alternatives:
- Instead of potato chips, opt for air-popped popcorn, roasted chickpeas, or a handful of nuts.
- Instead of sugary sodas, drink water, infused water with fruits like lemon or cucumber, or buttermilk (chaas).
- Instead of candy or cookies for a snack, choose a piece of fresh fruit, a cup of yoghurt, or a small square of dark chocolate.
- Instead of french fries, try baking sweet potato wedges at home.
