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Basic Understanding of Nutrition Huba Nasir Rowan University Students
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Essential Vs. Non-Essential Nutrients Our bodies cannot make it so we have to get it from our diet to maintain optimal health Examples: carbohydrates fats Proteins some vitamins and minerals (Micronutrients )Micronutrients Body can make the nutrient. Essential Non-Essential
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Carbohydrates √ All living cells contain carbs √ Primary energy source for nervous system √ Primary energy during high intensity exercise √ Protein Sparing effect √ Helps burn fat (Prevents Ketones)
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Sources of Carbs
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Primary fuel at rest & light exercise Protection for organs Insulation Key component creating cell membranes Transport fat soluble vitamins (A,D,E,K) Hunger depressor Lipids (Fats)
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Sources of Lipids
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Proteins Functions Enzymes speed chemical reactions Antibodies Transport molecules (HDL and LDL) Fluid and acid base balance Hormones Oxygen carriers (hemoglobin) Structural Proteins (building tissue: tendons, muscles, hair, other tissues)
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Micronutrients Vitamins a) Fat Soluble b) Water Soluble Minerals a) Major Minerals b) Trace Minerals
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Vitamin A Functions ♦ Immune defenses ♦ Vision ♦ Normal cell development ♦ Skin, bone and body growth(children)
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Vitamin D Benefits: Promotes cell growth Supports healthy immune system Promotes calcium absorption Prevention of depression Linked to weight loss Encourages good moods
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Vitamin E “anti-oxidant”-serves to defend against “oxidation” May help to prevent against heart disease May also be important in immune system
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Vitamin K Synthesis of proteins required for blood clotting & bone formation Half produced by bacteria in colon Deficiencies are rare
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Water Soluble Vitamins B Complex Thiamine (B1)- carb. Metabolism Riboflavin (B2)- Red Blood Cell Transformation B6- protein synthesis and neurotransmitters in brain B12- RBC formation, anemia Niacin- may help lower cholesterol Pantothenic acid (B5)-component of acetyl-CoA Folic acid (B8)- DNA & RNA synthesis Biotin-oxidation of fatty acids Folic acid, B6, B12- reduce CVD risk
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Vitamin C Also known as ascorbic acid Most widely consumed vitamin Anti-oxidant Helps vitamin E to function Synthesis of collagen Promotes immune function Enhances iron absorption
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Minerals Calcium : Found in bones, teeth, but also in cell Function: Bone Nerve transmission Regulation of heartbeat Muscle contraction
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Iron Functions: 1.Red Blood Cell Formation 2.Cytochromes- Energy transfer in Electron Transport Chain 3.Immune System 4.Normal Brain Function
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Magnesium Facts: Found in bone, muscle, heart Assists enzymes to release energy Improves insulin sensitivity
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Sodium Functions: Maintains Fluid Balance Maintains acid-base balance Needed for muscle contraction & nerve transmission
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Potassium Maintain Fluid balance Proper functioning of the heart
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Zinc Functions: Enzymatic Reactions Involved in growth Immune system Affects “behavior & learning”
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Healthy Eating Tips Have Breakfast Exercise Drink Plenty of Water Eat Fruits and Vegetables Avoid empty calories (sat and trans fat) Prepare your own meal! smoking
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References https://www.linkedin.com/pulse/20140619085129-263590413-natural-source- vitamin-e-market https://www.linkedin.com/pulse/20140619085129-263590413-natural-source- vitamin-e-market http://www.fightyourinfertility.com/1166/four-step-system-to-treat-high-prolactin- and-low-progesterone-levels/4-zinc-rich-foods http://www.fightyourinfertility.com/1166/four-step-system-to-treat-high-prolactin- and-low-progesterone-levels/4-zinc-rich-foods http://kidneysdisease.com/wp-content/uploads/2015/04/foods-containing- potassium.jpg http://kidneysdisease.com/wp-content/uploads/2015/04/foods-containing- potassium.jpg http://www.anticoagulation.com.au/portals/0/diet-01.png http://www.anticoagulation.com.au/portals/0/diet-01.png http://drwillard.com/blog/2015/01/all-you-need-to-know-about-vitamin-c/ http://drwillard.com/blog/2015/01/all-you-need-to-know-about-vitamin-c/ https://s-media-cache- ak0.pinimg.com/736x/67/d0/7b/67d07b12f8a1da9c1373bd5c03f4a126.jpg https://s-media-cache- ak0.pinimg.com/736x/67/d0/7b/67d07b12f8a1da9c1373bd5c03f4a126.jpg http://uvmdining.tumblr.com/post/112043637036/nutrition-insight-vitamin-d-and- mushrooms http://uvmdining.tumblr.com/post/112043637036/nutrition-insight-vitamin-d-and- mushrooms http://www.rosannadavisonnutrition.com/best-plant-based-sources-calcium/ http://www.rosannadavisonnutrition.com/best-plant-based-sources-calcium/ http://healthandwellnessmentor.com/protein-why-from-where-and-how-much/ http://healthandwellnessmentor.com/protein-why-from-where-and-how-much/ https://thefusefitness.wordpress.com/tag/healthy-eating/ https://thefusefitness.wordpress.com/tag/healthy-eating/ Nutrition notes Google Images
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