NUTRITION

1. NUTRITION Nutrition is the study of nutrients in food and how the body uses them

2. Nutrients 5 Nutrients found in food • Protein • Vitamins • Minerals • Carbohydrates • Fats/Lipids Also found in food and needed by the body • Water – is classed as a nutrient by some • Fiber

3. PROTEIN The word protein is from the Greek meaning “ I am first”

4. What is Protein? • Proteins are chemical compounds found in every body cell. • They are made up of small units called amino acids – these are considered the building blocks of Proteins. • There are 20 important amino acids required by humans.

5. Essential Amino Acids • 9 are called essential amino acids because the body cannot make them fast enough or not at all. • phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine.

6. 11 Non-essential Amino Acids for Adults • Some are generally classed as nonessential amino acids except can be considered essential for infants and growing children- cysteine , tyrosine, histidine and arginine. • Some nonessential amino acids can be made by the body -Alanine, Asparagine, Aspartic Acid, Glutamic Acid, Glutamine, Glycine, Proline, Serine.

7. Why Protein? • Needed for growth, muscle building, and repair of tissue. • Supply energy when needed • Help make antibodies, enzymes, hormones, and some vitamins • Regulates fluid balance in cells and other body processes.

8. Where found? • Complete proteins (or animal protein) Contain all 9 essential amino acids • found in animal protein such as meat, fish, eggs, milk, and cheese and soybean. • Incomplete proteins or vegetable protein missing 1 or more essential amino acids • found mostly in vegetable like beans, peas, lentils, legumes, nuts.

9. Some Amino Acids • Names & use of some amino acids • Names of some essential amino acid • Tryptophan – relaxant, helps sleep • Lysine – absorption calcium • Methionine– supplies sulphur for hair, nails • Leucine – alertness • Phenylalanine – nerve cell to brains signals, awake & alertness, improve memory • Valine – coordination, calmness

10. Kwashiorker

11. Problems • Too little – Protein-energy-malnutrition(PEM) -can cause fatigue, poor growth and tissue repair. • Kwashiorkor – protein deficiency disease- large protuberant belly as seen in famine stricken places. • Too much – converted to fat and stored causing weight gain.

12. Vegetarians • Vegan – eat no animals or products • Diet lacks in essential amino acids without tofu or a variety of foods eg lentils, legumes • Lacto – vegetarian – do not eat meat or fish but will eat some animal products

13. VITAMINS • Generally help the immune system, help make some nutrients, and help some nutrients to be absorbed and used by the body. • Needed in small amounts for growth, avoid diseases, & maintenance. • Body cannot produce most vitamins

14. Vitamins • Fat-soluble vitamins – dissolve in fat and carried by fats in food. Can be stored • Water-soluble vitamins – dissolve in water. Cannot be stored • Named after some letters of the alphabet

15. Vitamin A Why? - To make a compound needed to help eyes adapt to darkness; promote growth of teeth and bones, and healthy skin. Where?- Found as Beta-carotene which converts to vitamin A in the body -- found in orange, deep yellow, red, dark green colored food like carrots, oranges. mainly in fruits & vegetables, liver, eggs, whole milk,& its products, oily fish, & fish oils. Fortified foods like margarine, & juices.

16. Vitamin A Whatabout deficiency? - eyes become sensitive to light, night blindness, poor skin stunted growth. What about excess? - since it can be stored too much can be toxic. Can cause fatigue, headaches, nausea, vomiting and extreme case death.

17. VITAMIN B This is a group of vitamins belonging in the B-complex Vitamins such as Thiamin – B1, Riboflavin B2, Niacin, B6, Folate, and B12, They are water soluble and have distinct properties

18. THIAMIN B1 • Why? - Helps body breakdown carbohydrates and release energy. • Helps promote normal appetite, digestive system and nervous system. • Where? - Most foods. Good sources are wheat germ, whole grain, lentils, beans, cereal, meat,particularly pork.

19. VITAMIN B1 • What - about deficiency? Loss of appetite, low energy, nausea • Severe lack can lead to disease of nervous system called Beriberi – numbness of feet, cramps in leg, paralysis & heart attack - death.

20. RIBOFLAVIN B2 • Why ? – breaks down carbohydrates, helps skin, tongue, lips & prevent greasy areas around mouth and nose. • Where ?– Offal - organ meats e.g. liver, kidneys, milk & products, green vegetables, whole grains & cereals • What about deficiencies? – swollen cracked lips, skin lesions, twilight blindness.

21. Niacin B3 • Why ?- Helps the cells use other nutrients & keep nervous system mouth, skin & digestive tract healthy. • Where ?- meat, poultry, milk, peanuts • Tryptophan (amino acid) converts to niacin – milk has tryptophan. • What? – disease called Pellagra – skin lesions, digestion, mental disorder & death.

22. Vitamin B6 • Why? – helps regenerate red blood cells & breakdown of carbohydrates for energy. • Where? – most vegetables, meats, liver, whole grain cereal. • What about deficiencies? – Skin lesions, sore mouth, red tongue, nausea, weight loss & convulsive seizures.

23. Folate ( B9) Why? – produces blood cells, converts food to energy, helps prevents damage to brain & spinal cord of unborn babies. Helps immune system Where? – green vegetables, dry beans, peas, liver, most fruit, yogurt & whole grains. What about deficiencies? – inflamed tongue,& diarrhea. Fatigue,& weakness caused by anemia – low in red blood cells. Pre – pregnant or pregnant women asked to take supplements. Also people with low immune system.

24. Vitamin B12 Why? – promotes normal growth. Helps cell function in bone marrow. Where? – animal protein foods, brewer’s yeast & fortified cereals. What about deficiencies? – fatigue, loss of weight, nervous disorders, extreme case – pernicious anemia – abnormally large red blood cells.

25. VITAMIN C • Why? – Healthy skin, gums & tissues, heals wounds, broken bones, fights infection, helps hold body cells together. • Where? – citrus fruits, other fruits - kiwi fruit, berries, red peppers, green vegetables, potatoes, tomatoes. • What about deficiencies? – water soluble – need daily, prevents skin disease -scurvy

26. VITAMIN D • Why? – helps formations of bones & teeth with calcium & phosphorus. • Sunlight UV rays help ergosterol in fat underneath skin convert to vit. D • Where? – animal fats & fish liver oils, oily fish, eggs, milk and products, fortified foods e.g. juices,margarine • What about deficiencies? - disease called rickets – deformed bones e.g. bow legs; dental decay. • Supplement diet if spending life mostly indoors and during long winters.

27. MINERALS • Inorganic substances that make up 4% of body weight. Become part bones, soft tissues & body fluids. Regulate body processes. • Macrominerals – large amount 100mg or more needed per day – calcium, phosphorus, magnesium, sodium, potassium. • Microminerals – small amounts needed - less than 100mg per day – iron, zinc, iodine, fluorine.

28. CALCIUM • Why – needed to build strong bones and teeth. Helps blood clots and nerves. Stored in bones important to eat plenty during growing years or if pregnant. Helps reduce cramps during menstruation or over exercise, and sometimes pms Where – milk and products, eggs, green vegetables, whole fish, fortified foods e.g. cereals & juices

29. Calcium What about deficiencies – Hard to absorb – need magnesium to help. Absorption easier during growing years as bones are soft - can be stored for later years. Children can get malformed bones. Body takes from bones causing them to become weak, porous & brittle – osteoporosis in old people mainly women and some form of arthritis.

30. PHOSPHERUS • Why? - works with calcium and excess stored in bones. Helps release energy, balance acids/alkalis in blood. • Where? – meat, fish eggs, milk & products, soft drinks. • What about deficiencies? – not much but calcium will be pulled to make up - can lead to osteoporosis.

31. MAGNESIUM • Why?- mostly in bones, helps proteins, fats & carbs produce energy. Helps body absorb calcium • Where? – whole grains, nuts, seeds, beans, vegetables. • What about deficiencies? – usually healthy people following varied diet get enough. Can cause muscle twitching, insomnia, muscle tremors if insufficient. • Osteoporosis & arthritis due to poor absorption of Calcium

32. ZINC • Why? – helps immune system, breakdown proteins, cell reproduction, healing wounds and fertility & conception. • Where? – meat esp. poultry, dairy products, beans, whole grains - cereals, nuts • What about deficiencies? – body only absorbs 30% of zinc consumed therefore zinc deficiency common.Magnesium, Phosphorus, & Calcium help absorption– sleep disturbances, dandruff, delay wound healing, diarrhea, loss of appetite, poor nail growth - lines, white spots on nails

33. Sodium, Chlorine,Potassium • Why – work as team like Ca, P & Mg. Control osmosis – fluids flow from cells for balance, helps cells absorb nutrients. • General deficiency –losing these salts can affect blood pressure – weakness, fainting, dizziness. increase intake if diarrhea/vomiting, (bulimia), heavy exercise & perspiration

34. Potassium – helps lowers blood pressure, muscle twitching, regulates heart rate spinach, fennel, cantaloupe, bananas, mushrooms, lentils, nuts, green vegetables & fruits • What about deficiency? Higher blood pressure – increase chance of stroke, muscle spasms, cramps. • What about excess? Blood pressure too low – dizziness, light headed and fainting, low heart beat.

35. SODIUM / CHLORINE • Why? – regulate blood pressure • Where? –table salt, (Sodium Chloride), leafy green vegetables, & animal products, salt water fish, processed foods, deli meats, soy sauce, cereals, preserved food, and restaurant food. • What about deficiency? – increase intake if diarrhea/vomiting, (bulimia), perspiration loses sodium. • What about excess? Excess – causes hypertension - high blood pressure can lead to serious heart/kidney problems & cause stroke. Known as the silent killer. Limit use of table salt and processed foods and restaurant food.

36. IRON • Why? – combines with protein to form hemoglobin. Stores in body. • Where? – offal ( internal organs ) e.g. liver. Egg yolk, meat, dark green vegetables, grain products, fortified cereals, iron cooking pots. • What about deficiencies? can be hard to absorb – Vitamin C helps absorption – Anemia (common in females), loss of appetite, tiredness, pale skin.

37. IODINE • Why? – helps hormone thyroxin in thyroid glands function properly & regulate rate of energy used. • Where? – table salt, saltwater fish & shellfish, • What about deficiencies? – cells in gland enlarge & form lump in neck called goiter, poor growth and energy

38. FLOURINE • FLOURINE • Why? – helps prevent tooth decay, maintains bone health. • Where? – city drinking water, toothpaste. • What about deficiencies? – can cause tooth decay/cavity.

39. CARBOHYDRATES 3 groups of carbohydrates: • Sugars – simple carbohydrate • Starches – complex carbohydrate • Fibers – complex carbohydrate Nearly all carbs. absorbed by the body as monosaccharides or single sugar units

40. Functions of Carbohydrates • Provide energy, help body digest fats, allows protein to be used for growth & maintenance. • Deficiency – protein is used for energy, causing chemical imbalance. • Excess – deprivation of other nutrients, eroded teeth, gum disease, converted to fat & stored causing obesity.

41. CALORIES Excess- Food energy is measured in calories. It takes 1 calorie to produce energy to heat 1 gram of water 1 degree C. If more carbohydrates are eaten than calories burned remainder is converted to glycogen and fatty tissue - stored by the body - obesity

42. Proteins have 4 calories per gram • Carbohydrates have 4 calories per gram • Fats have 9 calories per gram. Fat calories convert to fat faster in body and stored • Vitamins and minerals have no calories

43. SUGARS – simple carbs Where? – sugar, fruit, sugar products, syrups, soft drinks, jams, candies and sweet desserts.

44. SUGARS • Called simple carbohydrates - easy break down and absorb into blood. Simple bond structure • 6 types of sugars found naturally in food. • 1 unit sugars • Glucose – carried in this form in the blood- known as “ blood sugar” • Fructose – found in fruit known as “fruit sugar”. • Galactose – found attached to glucose in milk

45. SUGARS Pairs of sugar units • Sucrose – ordinary table sugar from sugar cane or sugar beet. • Lactose – “milk sugar”- milk from mammals. • Maltose – in grain products - flour “ malt sugar”

46. STARCHES Complex carbohydrate – made from many glucose units bonded together. Starch breaks down into simple form during digestion to form glucose. Why? – for energy Where? - Starch is storage form of energy in plants. Found in potatoes, flour products, rice, cereal, grains. Excess – glucose is converted to fat and stored

47. FIBER Complex carbohydrate • Where? – fruits, vegetables, whole grain cereal, foods that cannot be digested. • Why? - Provides bulk in diet, promotes bowel function, linked to prevent heart disease, lower cholesterol, dilutes carcinogens – reduces risk of cancer. • Deficiency – constipation can occur.

48. FATS • Why? Provide protection, body temp & energy • Belong to a group of compounds called Lipids which includes fats & oils. • Lipids are fatty acids that are chains containing carbon, hydrogen & oxygen atoms. • Amounts of hydrogen atoms vary in Fatty acids.

49. Saturated fatty acids • 1.Saturated – have as many hydrogen atoms as it can hold – full, • Present in meats and dairy , palm & coconut oil. • Tend to be solid at room temperature. Bonds packed together closely

50. Unsaturated Fatty Acids • 2.Unsaturated- fewer hydrogen than they can hold. Double bonds therefore not as packed together – usually liquid • a. Monounsaturated – missing 1 H atom • b. Polyunsaturated – 2 or more H atoms • Body absorbs fats as fatty acids & glycerol