Nutrients

Food

 made up of any substance, composed of

carbohydrates, water, proteins, and fats
either eaten or drunk by any animal;
including humans to give energy or help
build up the body for growth.
 Nutrition

 the process in which you consume food or nourishing

liquids, digest and absorb them and use them for health
and growth.
 can be defined as a three-part process i.e. consumption,
digestion and circulation of the food.
 linked to the Latin words ‘nutritionem and nutrire,’
meaning ‘’a nourishing’’ or ‘’to nourish, suckle.’’
 As the saying goes, `we are what we eat, ` good nutrition
plays a vital role in our wellbeing, helping to keep the
mind and the body fit.
 Basic Nutrition

 Proper nutritional planning is a must to

sustain a healthy lifestyle besides satisfying
our hunger. Therefore, knowledge of nutrition
is essential so that people live in the best of
their health, improve their abilities, and
sustain and enjoy increasingly diverse
lifestyle.
 Nutrients

 aremolecules in food that all organisms need

to make energy, grow, develop, and
reproduce.
 Nutrientsare digested and then broken down
into basic parts to be used by the organism.
 There
are two main types of nutrients,
macronutrients and micronutrients.
 Macronutrients

 are the main nutrients that make up the foods

we eat.
 are needed in large amounts
 include the primary building blocks of your diet
which provide your body with energy (variable
measures).
 three
main categories of macronutrients include
carbohydrate, protein, and fat.
 Micronutrients

are protective in nature.

Taken in small doses that goes a long
way
 twotypes are vitamins and minerals, and
these are extra molecules that cells need to
make energy.
 Carbohydrates

 are in a wide variety of foods and are one of

the three major macronutrients that supply the
body with energy.
 are your body’s major source of energy.
 But unlike fat and protein, carbohydrates are
efficiently converted into glucose, which is used
directly by the muscles and brain.
 Carbohydrates

 Besides being the most easily accessible energy source for muscles and
organs of the body, carbohydrates play an important role in the
construction and maintenance of the body’s tissues, organs and cells,
including nerve cells.
 For optimal health, nutrition and public health authorities recommend
consuming a wide range of carbohydrate-containing foods with an
emphasis on fruits, vegetables, whole grains and low-fat dairy products.
 For both weight control and good health, experts advise caution in
over consuming processed foods where sugar is added, such as soft
drinks, pastries and other sweets.
 Carbohydrates

 The Food and Nutrition Board recommends getting 45 to 65

percent of your daily calories from carbohydrates. If you
follow a 2,000-calorie diet, this means you should consume
225 to 325 grams of carbohydrates every day.
 the Institute of Medicine (IOM), part of the National
Academy of Sciences, recently issued a recommendation
that children and adults get a minimum of 130 grams of
carbohydrate a day to maintain maximum brain function.
 Vitamins

Vitamin C (ascorbic acid)

Formation of collagen (a Bleeding gums; wounds Nontoxic under normal Most unstable under heat,
component of tissues), don't heal; bruise easily; conditions; rebound drying, storage; very
helps hold them together; dry, rough skin; scurvy; scurvy when high doses soluble in water, leaches
wound healing; sore joints and bones; discontinued; diarrhea, out of some vegetables
maintaining blood vessels, increased infections. bloating, cramps; during cooking; alkalinity
bones, teeth; absorption increased incidence of (baking soda) destroys
of iron, calcium, folacin; kidney stones. vitamin C.
production of brain
hormones, immune
factors; antioxidant.
 Vitamins

Thiamin (vitamin B1 )

Pork, liver, whole Helps release Mental confusion; None known. Losses depend on
grains, enriched energy from foods; muscle weakness, cooking method,
grain products, promotes normal wasting; edema; length, alkalinity of
peas, meat, appetite; important impaired growth; cooking medium;
legumes. in function of beriberi. destroyed by sulfite
nervous system. used to treat dried
fruits such as
apricots; dissolves in
cooking water.
 Vitamins

Riboflavin (vitamin B2)

Liver, milk, dark Helps release energy Cracks at corners of None known. Sensitive to light;
green vegetables, from foods; mouth; dermatitis unstable in alkaline
whole and enriched promotes good around nose and solutions.
grain products, vision, healthy skin. lips; eyes sensitive to
eggs. light.

Niacin (nicotinamide, nicotinic acid)

Liver, fish, poultry, Energy production Skin disorders; Abnormal liver
meat, peanuts, from foods; aids diarrhea; weakness; function; cramps;
whole and enriched digestion, promotes mental confusion; nausea; irritability.
grain products. normal appetite; irritability.
promotes healthy
skin, nerves.
 Vitamins

Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)

Pork, meats, whole Aids in protein Skin disorders, None known. Considerable losses
grains and cereals, metabolism, dermatitis, cracks at during cooking.
legumes, green, leafy absorption; aids in red corners of mouth;
vegetables. blood cell formation; irritability; anemia;
helps body use fats. kidney stones;
nausea; smooth
tongue.
Folacin (folic acid)
Liver, kidney, dark Aids in protein Anemia; smooth May mask vitamin Easily destroyed by
green leafy metabolism; tongue; diarrhea. B12deficiency storing, cooking and
vegetables, meats, promotes red blood (pernicious anemia). other processing.
fish, whole grains, cell formation;
fortified grains and prevents birth defects
cereals, legumes, of spine, brain; lowers
citrus fruits. homocystein levels
and thus coronary
heart disease risk.
 Vitamins

Vitamin B12
Found only in animal Aids in building of Pernicious anemia, None known.
foods: meats, liver, genetic material; aids anemia; neurological
kidney, fish, eggs, milk in development of disorders;
and milk products, normal red blood degeneration of
oysters, shellfish. cells; maintenance of peripheral nerves that
nervous system. may cause numbness,
tingling in fingers and
toes.

Pantothenic acid
Liver, kidney, meats, Involved in energy Uncommon due to None known. About half of
egg yolk, whole production; aids in availability in most pantothenic acid is
grains, legumes; also formation of foods; fatigue; lost in the milling of
made by intestinal hormones. nausea, abdominal grains and heavily
bacteria. cramps; difficulty refined foods.
sleeping.
 Vitamins

Biotin
Liver, kidney, egg Helps release energy Uncommon under None known.
yolk, milk, most fresh from carbohydrates; normal
vegetables, also aids in fat synthesis. circumstances;
made by intestinal fatigue; loss of
bacteria. appetite, nausea,
vomiting;
depression; muscle
pains; anemia.

Vitamin A: liver, vitamin A
fortified milk and dairy
products, butter, whole
milk, cheese, egg yolk.
Provitamin A: carrots, leafy
green vegetables, sweet
potatoes, pumpkins,
winter squash, apricots,
cantaloupe.
Vitamins
Vitamin A
Helps to form skin and Mild: night blindness, Mild: nausea, irritability,
mucous membranes and diarrhea, intestinal blurred vision.
keep them healthy, thus infections, impaired Severe: growth
increasing resistance to vision. retardation, enlargement
infections; essential for Severe: inflammation of of liver and spleen, loss of
night vision; promotes eyes, keratinization of skin hair, bone pain, increased
bones and tooth and eyes. Blindness in pressure in skull, skin
development. Beta children. changes.
carotene is an antioxidant
and may protect against
cancer.
 Vitamins

Vitamin D
Vitamin D-fortified dairy Promotes hardening of Severe: rickets in children; Mild: nausea, weight loss,
products, fortified bones and teeth, osteomalacia in adults. irritability.
margarine, fish oils, egg increases the absorption Severe: mental and
yolk. Synthesized by of calcium. physical growth
sunlight action on skin. retardation, kidney
damage, movement of
calcium from bones into
soft tissues.
Vitamin E
Vegetable oil, margarine, Protects vitamins A and C Almost impossible to Nontoxic under normal
butter, shortening, green and fatty acids; prevents produce without starvation; conditions.
and leafy vegetables, damage to cell possible anemia in low birth- Severe: nausea, digestive
wheat germ, whole grain membranes. Antioxidant. weight infants. tract disorders.
products, nuts, egg yolk,
liver.
 Vitamins

Vitamin K
Dark green leafy Helps blood to clot. Excessive bleeding. None reported.
vegetables, liver; also
made by bacteria in the
intestine.

 are stored in the body for long periods of time and generally pose a greater risk for toxicity when
consumed in excess than water-soluble vitamins.
 Eating a normal, well-balanced diet will not lead to toxicity in otherwise healthy individuals.