NUTRITION

INTRODUCTION TO NUTRITION

Nutrition is a vital component to overall wellness and health. Diet affects energy, well

being and many disease states. There is a connection between lifetime nutritional habits and

the risks of many chronic diseases such as cardio vascular diseases, diabetes, cancer. A well

balanced diet can prevent such conditions and improve energy levels and over all health and

wellness. The basis of nutrition is FOOD

Definition of terms:

1) Nutrition – is the study of food in relation to health.

2) Food – is any substance when ingested or eaten nourishes the body.

3) Nutrient – is a chemical component needed by the body to provide energy, to

build and repair tissues and to regulate life process.

4) Digestion – it is a mechanical and chemical breakdown of food into smaller components.

5) Absorption – it is a process where the nutrients from foods are absorb by the body

into the bloodstreams.

6) Metabolism – is a chemical process of transforming foods into other substance to

sustain life.

7) Enzymes – an organic catalyst that are protein in nature and are produced by living cells.

A catalyst speeds up or slows down chemical reactions without itself

undergoing change.

8) Nutritional Status – is the condition of the body resulting from the utilization of

essential nutrients.

9) Calorie – fuel potential in a food. One calorie represents the amount of heat required

to raise one liter of water one degree Celsius.

10) Malnutrition – It is the condition of the body resulting from a lack of one or more

essential nutrients or due to excessive nutrient supply.

CHAPTER 1

The Digestive System

• Mouth: The digestive process begins in the mouth. Food is partly broken down by the

process of chewing and by the chemical action of salivary amylase (these enzymes are

produced by the salivary glands and break down starches into smaller molecules).

On the way to the stomach:

• Esophagus – After being chewed and swallowed, the food enters the esophagus. The

esophagus is a long tube that runs from the mouth to the stomach. It uses rhythmic,

wave-like muscle movements (called peristalsis) to force food from the throat into the

stomach. This muscle movement gives us the ability to eat or drink even when we’re

upside-down.

• Stomach – The stomach is a large, sack-like organ that churns the food and bathes it in a

very strong acid (gastric acid). Food in the stomach that is partly digested and mixed

with stomach acids is called chyme.

• Small intestine – absorption happens in the small intestine. Bile (produced in the liver

and stored in the gall bladder), pancreatic enzymes, and other digestive enzymes

produced by the inner wall of the small intestine help in the breakdown of food.

• Large intestine – Undigested food passes in the large intestine. In the large intestine,

some of the water and electrolytes (chemicals like sodium) are removed from the food.

• The end of the process – Solid waste is then stored in the rectum until it is excreted via

the anus. 4

CHAPTER 2

BASIC TOOLS IN NUTRITION

Food Groups – Food guides translate quantitative nutritional requirements into simple, practical and

non- technical language using available and common foods of the country.

The 3 Main Food Groups:

1.Body-building foods - foods that supply good quality proteins, some vitamins and minerals.

2. Energy foods - mostly of rice and other cereals, starches, sugars and fats contribute

the bulk of Calories.

3. Regulating foods - composed of fruits and vegetables that provide vitamins and minerals,

particularly ascorbic acid and pro vitamin A.

Dietary Guidelines strategies to promote appropriate diets and related health practices to achieve

the goal of improving the nutritional condition.

RDA & RENI

Recommended Dietary Allowance (RDA) - is the information of nutrient allowance for the

maintenance of good health. A tool for assessing a dietary intake of the population group. This

emphasize the amount of foods or diet.

RENI – Recommended Energy Nutrient Intake

- A new standard replacing RDA, emphasizing on recommending on the nutrients rather than

food or diet.

- This tool serve as a guide for designing nutrition and health intervention towards an

improvement of the health of the Filipinos.

Food Exchange List

- A classification or grouping of common foods in terms of equivalent amounts of

Carbohydrates, Protein, Fat and Calories

- The word exchange refers to the fact that each item on a particular list in the portion

listed may be interchanged with any other food item on the same list. An exchange can

be explained as a substitution, choice, or serving.7

Nutrient density is a measure of the nutrients a food provides compared to the calories it

provides. Foods low in calories and high in nutrients are nutrient dense, while foods high in

calories and low in nutrients are nutrient poor.

10 Nutritional Guidelines 

1. Eat a variety of foods everyday.

2. Breast-feed infants exclusively from birth to 4-6 months and then, give

appropriate foods while continuing breast-feeding.

3. Maintain children’s normal growth through proper diet and monitor their

growth regularly.

4. Consume fish, lean meat, poultry or dried beans.

5. Eat more vegetables, fruits and root crops.

6. Eat foods cooked in edible/cooking oil daily.

7. Consume milk, milk products and other calcium-rich foods such as small

Fish and dark green leafy vegetables everyday.

8. Use iodized salt, but avoid excessive intake of salty foods.

9. Eat clean and safe food.

10. For a healthy lifestyle and good nutrition, exercise regularly, do not smoke and

avoid drinking alcoholic beverages.

FOOD GUIDE PYRAMID

MyPyramid contains eight divisions. From left to right on the pyramid are six food groups:

• Grains, recommending that at least half of grains consumed be as whole grains

• Vegetables, emphasizing dark green vegetables, orange vegetables, and dry beans and peas

• Fruits, emphasizing variety and deemphasizing fruit juices

• Oils, recommending fish, nut, and vegetables sources

• Milk,, a category that includes fluid milk and many other milk-based products

• Meat and beans, emphasizing low-fat and lean meats such as fish as well as more beans,

peas, nuts, and seeds

CHAPTER 3

Ideal Weight, Total Energy Requirement,Body Mass Index

Basal Metabolism –the amount of energy required by an individual in the resting state, for such

functions as breathing and circulation of the blood.

Basal Metabolic Rate – the minimum caloric requirement needed to sustain life in a resting

individual. It can be looked at as being the amount of energy (measured in calories) expended

by the body to remain in bed asleep all day.

Factors that affect BMR

1.Genetics. Some people are born with faster metabolisms; some with slower metabolisms.

2. Gender. Men have a greater muscle mass and a lower body fat percentage. This means they

have a higher basal metabolic rate.

3. Age. BMR reduces with age. After 20 years, it drops about 2 per cent, per decade.

4. Weight. The heavier your weight, the higher your BMR. Example: the metabolic rate of obese

women is 25 percent higher than the metabolic rate of thin women.

5. Body Surface Area. This is a reflection of your height and weight. The greater your Body

Surface Area factor, the higher your BMR. Tall, thin people have higher BMRs. If you compare a

tall person with a short person of equal weight, then if they both follow a diet calorie-controlled

to maintain the weight of the taller person, the shorter person may gain up to 15 pounds in a

year.

6. Body Fat Percentage. The lower your body fat percentage, the higher your BMR. The lower

body fat percentage in the male body is one reason why men generally have a 10-15% faster

BMR than women.

7. Diet. Starvation or serious abrupt calorie-reduction can dramatically reduce BMR by up to 30

percent. Restrictive low-calorie weight loss diets may cause your BMR to drop as much as 20%.

8. Sleep – BMR falls 10-15% below waking levels.

9. Endocrine Glands – male sex hormones increase the BMR 10-15%

10. Fever – increase 7% for each degree rise the body temperature above 98.6 F

COMPUTATION:

1. BMR = Wt. in lbs. X 10.9 (male)

9.8 (female)

Example : 125 lbs. x 9.8 = 1,225 Cal.

2. BMI = Is a measure of body fat based on height and weight

BMI = weight (kg) = 47 kg_____ = 47 kg. = 20.25 = 20kg/m₂ (Normal)

( ht. meters)₂ (1.524)(1.524) 2.32

3. DBW = ( Ht. cm – 100 ) – 10%

Ex. 5‘3“ = (63 inches x 2.54) = (160.02 – 100) = (60.02- 6.002 [10%]) = 54 kg.

4. TER = DBW x activity level

Ex. 5’3” student = 54 x 35 = 1,890 Cal.

CONVERSION:

HT. WT.

1 ft. = 12 inches 1 kg. = 2.2 lbs

1 inch = 2.54 cm

100 cm = 1 meter

ACTIVITY LEVEL :

Bed rest = 27.5 (hospital patients)

Sedentary = 30 (secretary, clerk, typist administrator, cashier, bank teller)

Light = 35 ( teacher, nurse, student, Lab.Tech, house wife with maid)

Moderate = 40 ( housewife w/o a maid, vendor, mechanic car driver)

Heavy = 45 ( farmer, laborer, laborer, coal miner, fisherman, heavy equipment operator )

BMI LEVEL: WAIST CIRCUMFERENCE

Obese = above 30 MALE – 94 CM.

Overweight = 25-29.9 FEMALE – 80 CM.

Normal = 18.- 24.9

Under weight = below 189

CHAPTER 4

MACRO NUTRIENTS

Macro nutrients - constitute the bulk of the food we eat, they provide energy and

chemical building-blocks for tissues.

3 Macro Nutrients:

1. Carbohydrates

2. Protein

3. Fats

CARBOHYDRATES

- Major source of energy for the body.

- Consist of 60-100% of calories.

- 1 gram of carbohydrates contains 4 calories.

- carbohydrates are made of carbon, hydrogen and oxygen with the general formula of Cm(H2O)n.

Classification of Carbohydrates

Simple Carbohydrates

1) Monosaccharide – “simple sugar”, is the simplest form of sugar.

a) Glucose – “blood sugar” (usually found in grapes, corn and blood)

b) Fructose – sweetest of simple sugar. Found in honey, fruits and vegetables.

c) Galactose – not found in free foods. Galactose is a result when the lactose breakdown.

** Simple sugar are water soluble, and quickly absorb in the bloodstream ***

2) Disaccharide – “double sugar”. Made up of 2 monosaccharide.

a) Sucrose – ordinary table sugar (glucose & fructose)

b) Lactose – “milk sugar” (glucose & galactose)

c) Maltose –(malt sugar) is produced during the malting of cereals such as barley.

3) Polysaccharide – “ complex sugar”

Composed of many molecules of simple sugar

a) Starch – most important in human. They supply energy for longer period of time.

Examples: rice, wheat, corn, carrots and potatoes.

Starches are not water-soluble and require digestive enzymes called amylases to break them apart.

b) Dextrins – formed by the breakdown of starch. obtained from starch by the application of heat or

acids and used mainly as adhesives and thickening agents.

c) Cellulose – Non-digestible by humans. They lower the blood glucose level of people with diabetes.

that is composed of glucose units, forms the main constituent of the cell wall in most plants, and is

important in the manufacture of numerous products, such as paper, textiles, pharmaceuticals

d) Pectin – Sources from fruits and are often used as a base for jellies.

e) Glycogen – “animal starch”

f) Hemicellulose – also indigestible, found in agar, pectin, woody fibers, leaves, stems.

g) Inulin – Important medicine and nursing as it provides test of renal function.

Functions of Carbohydrates:

1) Main source of energy for the body.

2) Protein sparing action

3) Necessary for normal fat metabolism

4) Cellulose stimulate peristaltic movement of the gastrointestinal tract. Absorb water to give bulk

to the intestines.

5) Lactose encourage the growth of beneficial bacteria, resulting in a laxative action.

6) Glucose is the sole source of energy in the brain. Proper functioning of the tissues

Sources of Carbohydrates

1) Whole grains

2) Sweet potatoes & white potatoes. Bananas, dried fruits.

3) Milk (lactose)

4) Sugar , sweets, honey, maple sugar

“Empty Calories” - foods which do not contain any other nutrients except carbohydrates

Common Diseases:

1. Overweight

2. Diabetes

3. Tooth Decay

4. Depressed appetite

5. Fermentation causing gas formation

6. Cancer

Deficiency

1)Ketosis – disease caused by lack of carbohydrates, in which the acid level of the body is raised

2)Protein _ Energy Malnutrition

a) Kwashiorkor – Protein Def.

b) Marasmus – Calorie Def.

3) Low Blood Sugar Level

FATS or Lipids

- Most concentrated form of energy

- Contains 9 calories per gram fat

- It is recommended 15-25% fat in the diet

- The basic unit of fat is called “triglyceride”, which consist of molecule of glycerol attached to the

- Fats, oils, and waxes belong to the group of naturally occurring organic materials called lipids.

- Lipids are those constituents of plants or animals which are insoluble in water but soluble in other

organic solvents

3 Forms of Fatty Acids

1) Saturated Fats – Shown to raise blood cholesterol.

• Considered the most “dangerous” type of fat that lead to raise blood cholesterol may lead to coronary heart disease

• Difficult to metabolize causing weight gain

Sources: butter, lard, meat, cheese, chocolate, cakes, cookies

a) Naturally ocurring saturated fats are good for example Extra Virgin Coconut Oil

2) Monounsaturated fats – lower level of “bad” cholesterol.

Sources: Vegetable oil, peanut, soybean, corn, olive oil, canola oil

3) Polyunsaturated Fats – Lower levels of total cholesterol.

Classes:

1) Omega 3 - have a positive effect on reducing mortality from cardiovascular disease.

 Reduced blood clotting tendency and reduced blood pressure.

2) Omega 6 – “Linoleic acid” polyunsaturated fatty acid.

 lowers cholesterol levels in the blood and helps in the prevention of heart disease.

 Sources of Polyunsaturated fats : unrefined safflower, corn, sesame, soybean, sunflower oil,

seeds, nuts, dark green vegetables.

Functions:

1) Important source of calories to provide a continuous supply if energy.

2) Protein sparing

3) Maintain the constant blood temperature

4) Cushions vital organs such as kidney against injury

5) Facilitates the absorption of fat soluble vitamins (ADEK)

6) Provides satiety and delays onset on hunger.

7) Contributes flavor to the diet.

Cholesterol

Cholesterol is a major component of all cell membranes. It is required for synthesis of sex hormones,

bile acids, and vitamin D. It is also a precursor of the steroid hormones.

 Cholesterol is also made in the body and is taken also thru foods

 But Cholesterol is a major factor in the development of heart diseases

 Daily intake should not exceed 300 mg./day

Source of Dietary Cholesterol

• Richest: egg yolk, fish roes, mayonnaise and shell fish

• Moderate : Fat on meat, duck, goose, cold cuts, whole milks, cream, ice cream, cheese, butter

and most commercially made cakes, biscuits and pastries.

• Poor : All fish and fish canned in vegetable oil, very lean meats, poultry without skin, skimmed

milk , low fat yoghurt and cottage cheese.

• Cholesterol free : All vegetables, and vegetable oils, fruit (including avocados and olives), nuts,

rice, egg white and sugar.

Vocabularies:

Lipid – Any of a group of organic compounds, including the fats, oils, waxes, sterols, and triglycerides,

that are insoluble in water but soluble in non polar organic solvents, are oily to the touch.

Fat - Any of various soft, solid, or semisolid organic compounds constituting the esters of glycerol and

fatty acids and their associated organic groups.

Oil – is liquid at room temperature soluble in various organic solvents such as ether but not in water

Cholesterol – is a form of fat in animal origin that is a factor in the development of heart disease.

Trans fats - fatty acids that are produced when polyunsaturated oil are hydrogenated to make them

more solid. Thus raise the level of blood cholesterol.

Hydrogenated fats – unsaturated oil undergone hydrogenation to make them more solid and less

resistant to heat.

Low Density Lipo-protein (LDL) - A complex of lipids and proteins, with greater amounts of lipid than

protein, that transports cholesterol in the blood. High levels are associated with an increased risk of

atherosclerosis and coronary heart disease.

High Density Lipo-protein (HDL) - A complex of lipids and proteins in approximately equal amounts that

functions as a transporter of cholesterol in the blood. High levels are associated with a decreased risk of

atherosclerosis and coronary heart disease.

10 Foods High Transfats

1. Spreads – mayonnaise, margarine, butter

2. Package foods – cake mixes, biscuits

3. Soups – noodle soups

4. Fast foods – Mcdonalds, Kentucky Fried Chicken

5. Frozen foods – frozen pies, pizza, breaded fish sticks, breaded chicken

6. Baked goods – cupcakes

7. Cookies & cakes

8. Donuts

9. Cream Filled cookies

10. Chips & Crackers

Sources of Fat

1) Animal Fats – fat from meat, fish, poultry, milk, milk products and eggs.

2) Vegetable Fats – margarine, seed and vegetable oil, nuts

3) Visible Fats – butter, cream, margarine, lard, fish liver oils, pork fat

4) Invisible Fats – cheeses, olives, cakes, nuts, pastries

Diseases:

1) Heart Disease

2) Cancer

3) Obesity

PROTEIN

AMINO ACIDS

Amino acids are known as the building blocks of protein.

They perform many important functions such as: building cells, protecting the body from viruses or

bacteria, repairing damaged tissue and carrying oxygen throughout the body

There are 20 different amino acids. Amino acids are linked together to form peptides, which are

small chains of amino acids. The peptides are then linked together to form larger proteins.

There are thousands of different proteins that carry out a large number of jobs in the human body. Even

though so many different proteins are at work in your body, you don't have to worry about consuming

each individual protein from the foods you eat. Your body will make those proteins. All you need to do is

to make sure your body has a healthy supply of all 20 of the different amino acid "building blocks."

Having enough of those amino acids is easy because your body can make 11 of them from other

compounds already in your body. That leaves eight amino acids that you must get from your diet.

• Known as the building blocks of the body

• It contains the elements of carbon, hydrogen, oxygen and nitrogen.

• Protein is made up of amino acids which is the basic component of protein

Types of Amino Acids

1) Essential Amino Acids –are those that are necessary for good health but cannot be produced by the

body and so must be supplied in the diet.

2) Non-Essential Amino Acids –are those that are produced by the body so not as necessary in the

diet

Complete and Incomplete Protein

• Complete – contain all essential amino acid in sufficient quantities to supply the body’s need

Sources: proteins from animals

• Incomplete – those deficient in one or more essential amino acids.

Sources : Plant ( grains, legumes, seeds and nuts

Functions of Proteins

1) Used in repairing worn out body tissue

2) Source of heat and energy

3) Contribute to numerous essential body secretions (mucus, milk, sperm cells)

4) Keeping fluids and pH balanced in the body

5) Play a large role in the resistance of the body to diseases

6) Contributing to enzyme activity that promotes chemical reactions in the body

7) Signaling cells what to do and when to do it

8) Transporting substances around the body

9) Serving as building blocks for hormone production

10) Helping blood clot

11) Serving as structural components that give our body parts their shapes

Sources:

Complete Protein

1. Meat – beef, pork, lamb

2. Poultry – chicken, turkey, duck

3. Fish 

4. Dairy Products – milk, yogurt, cheese

Incomplete Protein

Grains – beans, corn, oats, pasta, whole grain breads

Legumes, seeds & nuts – sesame seed, sunflower seed, peas, rice, peanuts, cashew

Vegetables – Brocolli

Common Diseases

1) Heart Disease

2) Cancer (prostate, pancreas, kidney, breast and colon)

3) Osteoporosis

4) Weight control

5) Kidney Diseases

6) Ketosis

Protein – Energy Malnutrition

CHAPTER 5

MICRO NUTRIENTS

VITAMINS & MINERALS

Vitamins Terminologies

• Precursor or Pro vitamins – these are compounds that can be changed to the active

vitamins

Ex. Carotene are precursors to Vitamin. A

• Preformed Vitamins – naturally occurring vitamins that are inactive form and ready for

its biological use. Ex. Animal sources

• Avitaminosis – severe lack of vitamins

Ex. Avitaminosis A leads to night blindness

• Hypervitaminosis – “vitamin toxicity”

excessive accumulation of vitamins in the body

• Vitamin Malnutrition – “too much or too little”

VITAMINS

• Complex organic compound to regulate body processes and maintain body tissue

• “Vitamin” comes from the Latin word “vita” meaning life, “amine” means nitrogen compound.

• Vitamins do not give the body energy.

• Therefore, we cannot increase our physical capacity by taking extra vitamins

• Vitamins do not have calorie value.

NOMENCLATURE OF VITAMINS

VITAMIN NOMENCLATURE

Vitamin A - Retinol

Vitamin D - Calciferol

Vitamin E - Tocopherol

Vitamin K - Phylloquinone

Vitamin B1 - Thiamine

Vitamin B2- Riboflavin

Vitamin B3 -Niacin

Vitamin B4 -Adenine

Vitamin B5 -Panthotenic Acid

Vitamin B6 -Pyridoxine

Vitamin B7 -Biotin

Vitamin B8 -Inositol (Vit.like factor)

Vitamin B10- Para-Aminobenzoic Acid (pseudo vit)

Vitamin B12 -Cyanocobalamin (Cobalamin)

Vitamin B9 - Folic Acid

FAT SOLUBLE VITAMINS (Vit. A D E K ) • FAT Soluble Vitamins – can be absorbed in the presence of fat & stored in the body.

• Fat Soluble vitamins generally have pre cursors or pro vitamins

• They can be stored in the body, deficiencies are slow to develop.

• Not absolutely needed daily from food sources

• Stable especially in daily cooking

Vit. A (Retinol)

- Vitamin A is a group of compounds that play an important role in vision, bone growth, reproduction,

cell division, and cell differentiation (in which a cell becomes part of the brain, muscle, lungs, blood,

or other specialized tissue.) Vitamin A helps regulate the immune system, which helps prevent or

fight off infections by making white blood cells that destroy harmful bacteria and viruses . Vitamin A

also may help lymphocytes (a type of white blood cell) fight infections more effectively.

Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal

tracts . When those linings break down, it becomes easier for bacteria to enter the body and cause

infection. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and

viruses .

Vitamin A found in foods that come from animals is called preformed vitamin A. It is absorbed in the

form of retinol, one of the most usable (active) forms of vitamin A. Sources include liver, whole milk,

and some fortified food products. Retinol can be made into retinal and retinoic acid (other active

forms of vitamin A) in the body.

Vitamin A that is found in colorful fruits and vegetables is called provitamin A carotenoid. They can

be made into retinol in the body. Common provitamin A carotenoids found in foods that come from plants are beta-carotene, alpha-carotene, and beta-cryptoxanthin .

FUNCTIONS

1) Vision Cycle – necessary component of visual purple (rhodopsia), a pigment to make adjustments to light and dark.

2) Necessary material for maintenance of epithelial tissues.

3) Growth & Bone Development –

4) Reproduction – necessary for normal reproduction and lactation.

5) Antioxidant

Deficiency & Toxicity

Vitamin A (Retinol)

Deficiency

• Night blindness

• Eye lesions

• Retarded growth

• Lower resistance to infections

• Faulty skeletal & dental development

Toxicity

• Liver damage

• Mild dermatitis

• Thickening of the skin and peeling off

• Course sparse hair

• Hyper carotenimia

VIT. D (Calciferol)

Vitamin D actually refers to a group of steroid molecules. Vitamin D is called the sunlight vitamin

because the body produces it when the sun's ultraviolet B (UVB) rays strike the skin. It is the only

vitamin the body manufactures naturally and is technically considered a hormone. Vitamin D is

important for the proper absorption of calcium from food. It is vital for the control of the levels of

calcium in the blood and also controls the rate at which the body excretes calcium in the urine.

Health Benefits

Vitamin D and osteoporosis - Adequate amounts of vitamin D is necessary for preventing bone loss. Low

levels of vitamin D and insufficient sunlight exposure are associated with osteoporosis. The body cannot

absorb calcium from food or supplements without an adequate intake of vitamin D. After menopause,

women are particularly at risk for developing this condition. Vitamin D taken along with calcium plays a critical role in maintaining bone density. Vitamin D functions by increasing the uptake of calcium from the intestine through interaction with the parathyroid glands in controlling bone reabsorption and serum calcium levels. Vitamin D also increases reabsorption of phosphate by the kidney tubule, and may directly affect the osteoblast, the cell which forms bone.

Vitamin D and cancer - Vitamin D's immunomodulatory abilities may also play a role in its anti-cancer

activity. Vitamin D demonstrates a dose-dependent inhibition of cell proliferation in a number of cancer

cell lines. It also has a pro-differentiation effect on these cells, resulting in potent anti-cancer activity in

some preliminary work. Vitamin D increases the potency of cytokines and enhances the phagocyte

activity and antibody-dependent cyto toxicity of macrophages and that it boosts natural killer cell activity

and helps regulate T cells, among other things. Vitamin D's analogues show significant experimental

activity against colorectal, renal cell, breast and prostate cancers, among others.

Vitamin D and autoimmune diseases - Maintaining sufficient vitamin D levels may help decrease the

risk of several autoimmune diseases such as insulin-dependent diabetes mallitus, multiple sclerosis, and

rheumatoid arthritis. Autoimmune responses are mediated by immune cells called T cells. The biologically active form of vitamin D can modulate T cell responses, such that the autoimmune responses are diminished.

Vitamin D and psoriasis - Vitamin D is sometimes used in the treatment for psoriasis. Because vitamin D

and its analogues are potent anti proliferative agents for keratinocytes and stimulators of epidermal cell

differentiation. Calcipotriol has been demonstrated to significantly improve psoriatic lesions in a number

of double-blind, placebo-controlled trials. Because it plays a role in skin cell metabolism and growth,

vitamin D may be helpful in treating the itching and flaking associated with this skin ailment.

Vitamin D and other bone disorders - Vitamin D protects against the preventable bone diseases rickets

and osteomalacia (softening of the bones in adults caused by inability to properly deposit calcium). An

adequate level of Vitamin D in the body is necessary to maintain strong bones and to help prevent

fractures in older people. Vitamin D supplements are also used for people with genetic diseases that

interfere with the metabolism of Vitamin D.

Functions

1) Absorption of Calcium & Phosphorus

2) Essential for normal growth development.

Food Sources

1) Synthesis with sunlight (10 mins/day)

2) cod liver fish, halibut [type of flatfish], salmon, sardine, egg yolk

3) Fortified Vit. A products

Deficiency

• Tetany ( abnormal muscle twitching and cramps

• Rickets (defective bones, retarded growth)

• Osteomalasia

• ( softening of the bones)

Toxicity

• Stone formation on kidney

• Demineralisation of the bone

• Polyuria

• Weight Loss

• Hypercalcemia

Vit. E (Tocopherol)

The health benefits of vitamin E range include skin enhancement, wound healing, immune function, and

protection against various diseases. Also called alpha-tocopherol, vitamin E is believed to reduce

cholesterol and plaque buildup, reducing the risk of stroke and coronary artery disease (CAD).

Vitamin E is an essential nutrient, which means the body needs it but cannot produce it on its own.

However, vitamin E deficiency is rare because it is fat-soluble - it is stored in the fat tissues for up to six

months before getting depleted. Common food sources include nuts, poultry, wheat products, and

various vegetable oils, particularly wheat germ oil. It is also available as a health supplement. Other

health benefits of vitamin E include the following:

Antioxidant

One of the best health benefits of vitamin E is its antioxidant capacity. Antioxidants help remove free

radicals - unstable compounds that damage cell structure, increasing the risk of cancer and weakening

the immune system. This also protects against eye diseases, diabetes and pancreatic disorders, and

Alzheimer's Disease.

Cholesterol reduction

Vitamin E prevents cholesterol from being converted to plaque, which thickens the blood vessels and

leads to stroke and heart disease. It also thins the blood and improves blood flow even with plaque

buildup on the artery walls.

Skin care

Skin and lip protection are also well-known health benefits of vitamin E. Vitamin E helps retain moisture

in the skin and prevents dryness, itchiness, and chapping. It also protects against UV radiation and

speeds up wound healing. It can be applied topically and is a main ingredient in most creams, lotions,

and sunscreens.

Food Sources

Whole grain nuts, seeds, green and leafy vegetables, polyunsaturated fats

• No toxicity , this nutrient cannot be stored to a large extend in the body

Vit. K ( Phylloquinone)

Functions

Aids in blood clotting and bone mineralization

Food Sources

Green leafy vegetables, soy beans

• Deficiency

Hemmorhagic diseases

Toxicity

• Vomitting

• Albuminuria

• Hemolysis

FYI

• Anti oxidant - Any substance that reduces oxidative damage (damage due to oxygen) such as

that caused by free radicals.

• Free Radicals - are highly reactive chemicals that attack molecules by capturing electrons and

thus modifying chemical structures

• PHYTOCHEMICAL - natural bio active compound found in plant foods that works with nutrients

and dietary fiber to protect against disease

WATER SOLUBLE VITAMINS 

• Water soluble vitamins are B-complex group and Vit. C

• Dissolve in water and are not stored, they are eliminated in urine, so we need continuous supply

of this vitamins in the diet everyday.

• Water-soluble vitamins are easily destroyed or washed out during food storage or preparation.

• To reduce vitamin loss, refrigerate fresh produce, keep milk and grains away from strong light,

and use the cooking water from vegetables to prepare soups.

Vitamin C (Ascorbic Acid)

Vitamin C is a water-soluble vitamin, meaning that your body doesn't store it. We get what we need,

instead, from food. You need vitamin C for the growth and repair of tissues in all parts of your body. It

helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments,

and blood vessels. Vitamin C is essential for healing wounds, and for repairing and maintaining bones

and teeth.

Vitamin C is an antioxidant, along with vitamin E, beta-carotene, and many other plant-based nutrients.

Antioxidants block some of the damage caused by free radicals, which occur naturally when our bodies

transform food into energy. The build-up of free radicals over time may be largely responsible for the

aging process and can contribute to the development of health conditions such as cancer, heart disease,

and arthritis.

Smoking cigarettes lowers the amount of vitamin C in the body, so smokers are at a higher risk of deficiency. 

Signs of vitamin deficiency include dry and splitting hair; gingivitis (inflammation of the gums) and bleeding gums; rough, dry, scaly skin; decreased wound healing rate, easy bruising; nosebleeds; and a decreased ability to ward off infection. A severe form of vitamin C deficiency is known as scurvy.

Functions:

1. Maintenance of bones, teeth, connective tissue,cartilages

2. Absorption of Calcium, Iron and Folacin

3. Production of brain hormones, immune factors

4. Antioxidant

Deficiency:

1. Bleeding gums, scurvy, anemia

2. joint pain, increase resistance to infections,24

3. rough skin, hair loss, loose teeth

Toxicity

Diarrhea, bloating, cramps, formation of kidney stones

FOOD SOURCES

Foods that are the highest sources of vitamin C include:

 Cantaloupe

 Citrus fruits and juices, such as orange and grapefruit

 Kiwi fruit

 Mango

 Papaya

 Pineapple

 Strawberries, raspberries, blueberries, cranberries

 Watermelon

Vegetables that are the highest sources of vitamin C include:

 Broccoli, Brussels sprouts, cauliflower

 Green and red peppers

 Spinach, cabbage, turnip greens, and other leafy greens

 Sweet and white potatoes

 Tomatoes and tomato juice

Vitamin B1 (Thiamine)

Vitamin B1, also called thiamine or thiamin, is one of 8 B vitamins. All B vitamins help the body convert

food (carbohydrates) into fuel (glucose), which is "burned" to produce energy. These B vitamins, often

referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins

are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system function properly,

and are necessary for optimal brain function.

All B vitamins are water-soluble, meaning that the body does not store them. Like other B complex vitamins, thiamine is considered an "anti-stress" vitamin because it may strengthen the immune system and improve the body's ability to withstand stressful conditions. It is named B1 because it was the first B vitamin discovered.

Thiamine is found in both plants and animals and plays a crucial role in certain metabolic reactions. For

example, it is required for the body to form adenosine triphosphate (ATP), which every cell of the body

uses for energy.Thiamine deficiency is rare, but can occur in people who get most of their calories from sugar or alcohol.

People who are deficient in thiamine may experience fatigue, irritability, depression and abdominal

discomfort. People with thiamine deficiency also have difficulty digesting carbohydrates. As a result, a

substance called pyruvic acid builds up in their bloodstream, causing a loss of mental alertness, difficulty

breathing, and heart damage (a disease known as beriberi).

Deficiency

1. Mental confusion; muscle weakness

2. wasting; edema; impaired growth; beriberi.

Toxicity (none)

None

Food Sources

Very good sources of vitamin B1 include asparagus romaine lettuce,

mushrooms,spinach, sunflower seeds, tuna, green peas, tomatoes, eggplant and Brussels

sprouts, pork, liver, whole grains, lean meats

Vit. B2 (Riboflavin)

Vitamin B2, also called riboflavin, is one of 8 B vitamins. All B vitamins help the body to convert

food (carbohydrates) into fuel (glucose), which is "burned" to produce energy. These B vitamins,

often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex

vitamins are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system

function properly.

In addition to producing energy for the body, riboflavin also works as an antioxidant by

scavenging damaging particles in the body known as free radicals. Free radicals occur naturally in

the body but can damage cells and DNA, and may contribute to the aging process, as well as the

development of a number of health conditions, such as heart disease and cancer. Antioxidants such

as riboflavin can neutralize free radicals and may reduce or help prevent some of the damage they

cause.

Riboflavin is also needed to help the body convert vitamin B6 and folate into active forms. It is

also important for body growth and red blood cell production.

Deficiency

Most healthy people who eat a well-balanced diet get enough riboflavin. However, elderly

people and alcoholics may be at risk for riboflavin deficiency because of poor diet. Symptoms of

riboflavin deficiency include fatigue; slowed growth; digestive problems; cracks and sores around

the corners of the mouth; swollen magenta tongue; eye fatigue; swelling and soreness of the throat;

and sensitivity to light. Riboflavin is an important nutrient in the prevention of headache and some

visual disturbances, particularly cataracts.

Deficiency

1. Cracks at corners of mouth;

2. Dermatitis around nose and lips;

3. Eyes sensitive to light.

Toxicity (none)

Food Sources

1. Liver, milk, dark green vegetables, whole and

2. enriched grain products, eggs

Vit. B3 (Niacin)

Vitamin B3 is one of 8 B vitamins. It is also known as niacin (nicotinic acid) and has 2 other forms,

niacinamide (nicotinamide) and inositol (hexanicotinate), which have different effects from niacin.

All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is "burned" to

produce energy. These B vitamins, often referred to as B complex vitamins, also help the body

metabolize fats and protein. B complex vitamins are necessary for healthy skin, hair, eyes, and liver.

They also help the nervous system function properly.

Niacin also helps the body make various sex and stress-related hormones in the adrenal glands and

other parts of the body. Niacin is effective in improving circulation and reducing cholesterol levels in the

blood.

Symptoms of mild deficiency include indigestion, fatigue, canker sores, vomiting, and

depression. Severe deficiency can cause a condition known as pellagra. Pellagra is characterized by

cracked, scaly skin, dementia, and diarrhea. It is generally treated with a nutritionally balanced diet and

niacin supplements. Niacin deficiency also results in burning in the mouth and a swollen, bright red

tongue.

Dietary Sources:

The best dietary sources of vitamin B3 are found in beets, brewer's yeast, beef liver, beef

kidney, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts. Bread and cereals are usually

fortified with niacin. In addition, foods that contain tryptophan, an amino acid the body coverts into

niacin, include poultry, red meat, eggs, and dairy products

Vit. B5 (Panthotenic Acid)

Vitamin B5, also called pantothenic acid, is one of 8 B vitamins. All B vitamins help the body convert food

(carbohydrates) into fuel (glucose), which is "burned" to produce energy. These B vitamins, often

referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins

are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.

In addition to playing a role in the breakdown of fats and carbohydrates for energy, vitamin B5 is critical

to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the

adrenal glands (small glands that sit atop the kidneys). Vitamin B5 is also important in maintaining a

healthy digestive tract, and it helps the body use other vitamins (particularly B2 or riboflavin). It is

sometimes referred to as the "anti-stress" vitamin because of its effect on the adrenal glands, but there

is no real evidence as to whether it helps the body withstand stressful conditions

Dietary Sources:

Pantothenic acid gets its name from the Greek root pantos, meaning "everywhere," because it is

available in a wide variety of foods. A lot of vitamin B5 is lost when you food is processed, however.

Fresh meats, vegetables, and whole unprocessed grains have more vitamin B5 than refined, canned, and

frozen food. The best sources are brewer's yeast, corn, cauliflower, kale, broccoli, tomatoes, avocado,

legumes, lentils, egg yolks, beef (especially organ meats such as liver and kidney), turkey, duck, chicken,

milk, split peas, peanuts, soybeans, sweet potatoes, sunflower seeds, whole-grain breads and cereals,

lobster, wheat germ, and salmon

Deficiency

Uncommon due to availability in most foods;

fatigue; nausea, abdominal cramps; difficulty sleeping.

Toxicity (none)

Vit. B6 (Pyridoxine)

Vitamin B6, also called pyridoxine, is one of 8 B vitamins. All B vitamins help the body convert food

(carbohydrates) into fuel (glucose), which is "burned" to produce energy. These B vitamins, often

referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins

are necessary for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.

Functions

Aids in protein metabolism, absorption;

Aids in red blood cell formation;

Helps body use fats.

Deficiency

Skin disorders, dermatitis

Cracks at corners of mouth;

Irritability; anemia; kidney stones;

Nausea; smooth tongue.

Vitamin B8 (Inositol)

Functions

Helps release energy from carbohydrates

Aids in fat synthesis.

Deficiency

Fatigue; loss of appetite, nausea, vomiting;

Depression; muscle pains; anemia.

Toxicity – none

Food Sources

Liver, kidney, egg yolk, milk,

Fresh vegetables

Vit. B12 – Phylloquinone

Function: Synthesis of red blood cells

Deficiency - Anemia, fatigue, sore tongue

Food Sources – all animal products

Minerals

What is a mineral?

Minerals are elements that are not organic needed by the body in relatively small amounts to help

regulate body process and maintain tissue structure

• Minerals do not broken down during digestion nor destroyed by heat or light.

Trace and Major Minerals

• Trace Minerals – minerals that are required in our diet at amounts less than 100 mg/day.

• Major Minerals - minerals that are required in our diet at amounts greater than 100 mg/day.

Primary Roles:

• Metabolic health

• Anti oxidant

• Blood health

• Bone health

• Electrolyte balance

Major Minerals:

1) Calcium

2) Phosphorus

3) Magnesium

4) Potassium

5) Sodium32

6) Chloride

Trace Minerals:

1) Iron

2) Iodine

3) Zinc

4) Flouride

5) Selenium

6) Manganese

7) Chromium

Major Minerals

Calcium Ca 

functions- Maintenance of bones and teeth Osteoporosis, convulsion, muscle spasm 

food sources - Dairy products, green leafy veg, fish with bones 

Phosphorus Ph 

functions- Bone growth Milk,cereal, all foods Magnesium Mg Muscle contraction, Bone & tooth structure 

source- Green veg,,sea foods, legumes

Sodium Na 

functions- Body fluid & acid-base balance Hypertension, edema 

source- Salt, processed foods

Potassium K 

functions- Body fluid balance 

source- All whole foods

Chloride Cl 

functions- Body Fluid Balance 

source- Salt, processed food

Trace Minerals

Iron Fe 

functions- Red Blood Cell structure Iron 

def. anemia 

source- Dark green leafy, vegetables, liver, legumes

Iodine I 

function- Thyroid hormone development, Energy metabolism

deficiency- Goiter Sea foods, 

source- iodized salt

Zinc Zn 

functions- Fetal development, wound healing 

source- Whole grain, meat, egg

Flouride Fl 

function- Teeth maintenance Dental carries 

source- Fortified water, tea, fish bones

WATER

• Most important nutritional constituent is water

• The major component of the body is water

• 60 – 70% water

• Water has no nutritional values and no calories

• Water is necessary to transport nutrients

• regulate body temperature

• Remove waste materials

• Participate in chemical reaction & energy production

• Recommended to drink at least 8 glasses a day

• If trying to loose weight 12-15 glasses a day is recommended

• A high intake of water aids in fat loss

• Caffeine & alcohol are both diuretics. Large intake of water is recommended

• Hangover are generally cause by the dehydration action by alcohol

• Match a bottle of beer with a glass of water to lessen the intensity of hangover

• Vital Element, second only to oxygen

• Vital every day

• Things that dehydrate

– Aging process

– Sweat from exercise

– Medications

– Caffeine

• Good general rule: for each glass of beverage with caffeine that you consume, drink one extra

glass of water.

• Other Benefits

– Helps utilize stored fat for energy

– Helps body recover quicker after exercise

– Aids healing process when you have been ill

CHAPTER 6

PHYTOCHEMICALS

A chemical subs. In plants, some of which perform important functions in the human body. It gives colors and flavors and protect plants against insects & diseases.

Allicin

Allicin, one of the sulfur compounds of garlic, possesses antioxidant activity and is shown to cause a

variety of actions potentially useful for human health. Allicin exhibits hypo-lipidemic, anti-platelet, and

pro-circulatory effects. It demonstrates antibacterial, anticancer and chemo-preventive activities. In

addition, aged garlic extract possesses hepato-protective and neuro-protective. But a factor that will limit

the biological activity of allicin is its instability. Fresh crushed garlic cloves generated antibacterial

activity and chemically detectable allicin, but this activity declines on a daily basis in aqueous and

ethanol solutions. Allicin is also not bio available and will not get absorbed in the blood, even after

ingesting large amounts of allicin.

Flavonoids

Flavonoids have antioxidant activity. Flavonoids are becoming very popular because they have

many health promoting effects. Some of the activities attributed to flavonoids include: anti

allergic, anti-cancer, antioxidant, anti-inflammatory and anti-viral. The flavonoids quercetin is

known for its ability to relieve hay fever, eczema, sinusitis and asthma.

Epidemiological studies have illustrated that heart diseases are inversely related to flavonoid

intake. Studies have shown that flavonoids prevent the oxidation of low-density lipoprotein

thereby reducing the risk for the development of atherosclerosis.

Red wine contains high levels of flavonoids, mainly quercetin and rutin. The high intake of red

wine (and flavonoids) by the French might explain why they suffer less from coronary heart

disease then other Europeans, although their consumption of cholesterol rich foods is higher

(French paradox). Many studies have confirmed that one or two glasses of red wine daily can

protect against heart disease.

Tea flavonoids have many health benefits. Tea flavonoids reduce the oxidation of low-density

lipoprotein, lowers the blood levels of cholesterol and triglycerides.

Soy flavonoids (isoflavones) can also reduce blood cholesterol and can help to prevent

osteoporis. Soy flavonoids are also used to ease menopausal symptoms

Beta-Carotene

Beta-carotene has received a lot of attention as potential anti-cancer and anti-aging phytochemical.

Beta-carotene is a powerful antioxidant, protecting the cells of the body from damage caused by free

radicals. Studies indicate that diets low in beta-carotene can increase the body's susceptibility to

damage from free radicals, resulting in an increased risk of chronic diseases like heart disease and

cancers. Beta-carotene supplements may help reduce sun induced skin damage. Smokers should avoid

large doses of beta carotene supplements. Beta-carotene is one of the many carotenoids that our body

can convert into vitamin A (retinol).

Lutein

Lutein is an antioxidant which is believed to be an essential nutrient for normal vision. The protective

role of lutein against eye damage is well document. Studies have also indicated that lutein improves

heart health, protects our skin against UV damage, reduces diabetes induced oxidative stress, and

possesses anti-inflammatory and anti-cancer properties.

Lutein is found in egg yolk and many plants and vegetables, including red peppers, mustard,

broccoli, zucchini, corn, garden peas, spinach, leek, collard greens and kale. Lutein is responsible

for the colouring of many fruits and vegetables.

Lycopene

Lycopene is a very efficient antioxidant, which can neutralize oxygen derived free radicals. The oxidative

damage caused by these free radicals has been linked to many degenerative diseases such as

cardiovascular diseases, premature aging, cancer and cataracts. In many countries it is legally allowed to

advertise foods containing tomato lycopene as "containing antioxidants for the maintenance and

support of healthy cells". Lycopene is generally known for its protective action against prostate cancer.

Distribution

Lycopene is the red pigment of ripe tomatoes. Lycopene is also found in guava, pink grapefruit,

red oranges and watermelon