Nutrients and Your Body

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In this presentation, you will learn about the following nutrients needed in your body:

•Protein•Carbohydrates•Vitamins•Minerals•Fats•Water

Objectives

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Nutrition

How food nourishes the body

The foundation for healthy living

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ProteinThe main component of every cell in the human body

•Protein is made up of compounds called amino acids

•Foods with protein can either supply complete or incomplete proteins

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Functions Protein performs three important

functions in the body

• Grows and repairs new and damaged tissues

• Regulates body functions and transports other nutrients and oxygen through the body

• Supplies energy when carbohydrates and fats don’t supply adequate amounts

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Amino Acids

Often referred to as the building blocks of protein

22 different amino acids have been identified:

• 13 are manufactured in the body• 9 must be supplied by diet

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Sources

Foods with protein can either be a complete or incomplete source

• Most complete• from animal sources• supply all 9 essential amino acids

• Most incomplete• from plant sources• supply only some essential amino acids

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Example Sources

Complete sources of protein include• Chicken• Sausage• Steak• Cheddar cheese• Salmon

Incomplete sources of protein include• Legumes and rice• Pinto beans and corn tortillas• Peanut butter

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Combinations

You can combine complete sources of protein with incomplete sources

• Bean soup with small amounts of chopped ham

• Macaroni and cheese

• Cereal and low-fat or skim milk

• Baked potato with cottage cheese

• Spaghetti with tomato sauce and a small amount of meat

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Amounts

Too Much Protein in the Diet

Too Little Protein in the Diet

• increases workload of the digestive system• could place strain on liver and kidneys

• causes malnutrition, increased susceptibility to infection• could possibly cause early death

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Carbohydrates

• Supply energy for body functions

• Broken down into sugars, starches and fiber

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Functions

Carbohydrates perform three important functions in the body

• Supply energy

• Supply fiber

• Aid in the digestion of fats

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Diets Low…

Ketosis:

• Body retrieves energy from fat stores

• Can be detrimental over a long period

• raises cholesterol levels

• increases calcium depletion

can cause KetosisIn Carbohydrates

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Vitamins

Functions of Vitamins:• Help body convert carbohydrates and fat into energy

• Assist in the formation of bones and tissues

Two Types:• Fat-soluble vitamins cannot be dissolved in water and

are stored in fat molecules in the body

• Water-soluble vitamins can be dissolved in water and are not stored in the body

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Four fat-soluble vitamins:

Vitamin A

Function: vision and healthy skin maintenance, bone and teeth growth

Sources: dark green and yellow vegetables, fruits, egg yolks, whole milk, liver, butter and fish oils

Vitamin D

Function: bone and teeth development and growth, calcium and phosphorus absorption/utilization aid

Sources: egg yolks, liver, fish liver oils and fortified milk

Fat-soluble

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Fat-soluble

Vitamin E Function: protects cells from oxidationSources: vegetable oils, wheat germ, whole-grain bread

and cereal products, liver, fish liver oils and green leafy vegetables

Vitamin K Function: aids in blood clottingSources: green leafy vegetables, broccoli, peas, liver,

cheese and eggs

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Water-soluble vitamins:Thiamin (vitamin B1)

Function: helps break down carbohydrates and aids in the body’s energy release, necessary for cell respiration, promotes normal appetite and digestion, helps maintain a healthy nervous system

Sources: enriched whole-grain products, liver, peas and pork

Riboflavin (vitamin B2)

Function: necessary for carbohydrate break-down, keeps the skin, tongue and lips in normal condition

Sources: cheese, eggs, enriched breads, leafy green vegetables, lean meats and legumes

Water-soluble

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Water-soluble

Niacin (vitamin B3)

Function: vital to the nervous system, helps cells convert food to energy and the digestive tract to function properly, beneficial for the mouth, skin and tongue

Sources: liver, lean meats, whole grains, nuts and legumes

Folate (folacin or folic acid)

Function: necessary for the production of red blood cells and for biochemical reactions of cells in the production or energy

Sources: wheat germ, wheat bran, yeast, leafy green vegetables, liver and legumes

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Water-soluble

Biotin

Function: aids in the breakdown of carbohydrates, lipids and proteins

Sources: liver, kidneys, egg yolk, vegetables and fruits (especially bananas, grapefruit, watermelon and strawberries)

Pantothenic Acid

Function: aids in the metabolism of fat and the formation of cholesterol and hormones

Sources: all plant and animal tissues, best sources are liverwurst, meats, poultry, egg yolk, wheat and rice germ, tomato paste, sweet potatoes, oatmeal and milk

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Cobalamin (vitamin B12 )

Function: aids in normal growth and development, normal functioning of all body cells, metabolism of folate and protects against pernicious anemia

Sources: only in animal protein; liver, clams, oysters, muscle meats, eggs, chicken and milk are the best sources

Water-soluble

Pyridoxine (vitamin B6)

Function: helps nervous tissue function normally, maintains healthy skin and red blood cells, participates in the metabolism of proteins, carbohydrates and fats

Sources: liver, lean meats, cereals, vegetables and milk

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Ascorbic Acid (vitamin C)

Function: aids in forming hemoglobin, helps fight infection, aids in wound healing and the formation and maintenance of collagen, aids in the absorption of iron and calcium

Sources: citrus fruits, cantaloupe, strawberries, dark leafy green vegetables, broccoli, cabbage and green peppers

Water-soluble

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Vitamin A Blindness, dry skin

Vitamin D Rickets (bone deformities)

Vitamin E Possibly anemia

Vitamin K Uncontrolled bleeding

In fat-soluble vitamins:

Diets Low…

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Thiamine Weakened heart, edema, nerve and muscle degeneration

Riboflavin Eye irritation, inflammation and breakdown of skin cells

Niacin Skin and gastrointestinal disorders, nerve inflammation

Pantothenic Acid

Fatigue, loss of coordination

In water-soluble vitamins:

Diets Low…

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Pyridoxine Convulsions, irritability, kidney stones

Cobalamin Pernicious anemia, neurological disorders

Biotin Depression, fatigue, nausea

Ascorbic Acid

Scurvy (i.e., breakdown of skin, blood vessels and teeth)

Folic Acid Anemia, diarrhea

In water-soluble vitamins:

Diets Low…

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MineralsNecessary for building bones,

tissues and other compounds and for regulating body

processes

Minerals in the body are broken up into

•Macrominerals

•Microminerals

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MacromineralsMacrominerals are minerals

found in large amounts in the body, they include

• Calcium

• Phosphorous

• Magnesium

• Sodium

• Chloride

• Potassium

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Functions of Macrominerals

Calcium

Function: bone rigidity, blood clotting, muscle contraction, normal nerve functions

Sources: milk and milk products, soft-boned fish, calcium-fortified orange juice, leafy green vegetables and broccoli

Phosphorous

Function: builds strong bones and teeth, significant factor in calcium metabolism

Sources: meat, poultry, liver, fish, eggs, milk and other dairy products, raw oranges, cherries, peaches, rice, potatoes and wheat flour

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Functions of Macrominerals

Magnesium

Function: helps regulate body temperature, muscle contractions and the nervous system, helps cells utilize carbohydrates, fats and proteins

Sources: leafy vegetables, nuts, muscle meats, salmon, cheddar cheese, beef liver, milk and eggs

Sodium – Chloride – Potassium

Function: work together to regulate fluid flow in the body, help regulate

nervous system, muscle functions (i.e., heart) and cell nutrient absorption Sources: table salt, meats, milk, bananas, leafy

vegetables and citrus fruits (potassium)

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MicromineralsMicrominerals are minerals

found in small amounts in the body (trace elements)

• Iron• Zinc• Copper• Manganese• Chromium• Iodine• Fluoride• Selenium

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Functions of Microminerals

Iron

Function: combines with protein to form hemoglobin

Sources: liver and other organ meats, egg yolks, dried legumes, shellfish, leafy green vegetables and enriched breads

Zinc

Function: needed for the lungs to release oxygen

Sources: oysters, herring, egg yolks and organ meats

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Functions of Microminerals

Copper

Function: necessary in the formation of hemoglobin

Sources: liver, bran flakes and cocoa powder

Manganese

Function: not well understoodSources: nuts, rice, whole grains, beans and

leafy green vegetables

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Functions of Microminerals

Chromium

Function: maintains the normal glucose uptake into cells and helps insulin bind to cells

Sources: vegetable oils, egg yolks, whole grains and meats

Iodine

Function: needed by the thyroid gland to produce thyroxine, essential for the oxidation rates of cells

Sources: iodized salt, ocean fish, seaweed and milk

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Functions of Microminerals

Fluoride

Function: helps prevent tooth decay Sources: fluoridated drinking water, seafood, tea,

fluoridated toothpaste, fruits and vegetables grown in areas where natural fluoride level in the water is high

Selenium

Function: works with vitamin E to protect cells from destruction; may have a role in the prevention of cancer

Sources: fish, organ meats, shellfish and eggs; grains and other plants grown in selenium-rich soil are also good sources

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Diets Low in Minerals

Phosphorus Bone pain, weakness and loss of appetite

Magnesium Weakness, muscle spasms, irregular heart beat and leg cramps

Iron Iron-deficient anemia (fatigue, irritability, headaches, lack of energy and tingling in hands and feet)

Iodine Severe deficiencies cause goiter (enlarged thyroids)

Copper Could cause elevations in blood cholesterol levels

Diets low in phosphorus, magnesium, iron, iodine or copper could develop the following symptoms:

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FatsSemisolid, energy-filled organic

compounds found in animal and plant tissues

The term lipids is interchangeable with fats

Fat should not exceed 30% of the total daily calorie intake

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Functions of Fats

• Provide energy

• Add flavor to foods

• Cushion vital organs in the body

• Comprise part of the structure of body cells

• Supply essential fatty acids

• Transport and absorb fat-soluble vitamins

• Satisfy appetites by delaying hunger

• Insulate the body

• Serve as protection for nerves and blood vessels

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Fats and Lipids

The term lipids is often used to to describe fats, oils and

fat-related substances

Lipids, in their simplest form, are called fatty acids

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Diets Low in Fat

Diets not meeting adequate fat requirements

may result in problems such as skin inflammation, hair loss and susceptibility

to infection

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WaterWater is important to the

body

• Acts as a solvent for nutrients and hormones

• Transports nutrients to the cells

• Rids the body of waste products

• Lubricates the joints

• Facilitates food passage

• Regulates body temperature

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WaterRecommended daily

consumption of water is at least eight 8oz. glasses

Other average sources of water include• vegetables 87 percent

• fresh fruits 86 percent

• eggs 74 percent

• beef steak 73 percent

• bread 36 percent

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Water

Diets without enough water can cause:

• Headaches

• Backaches

• Depression

• Slow metabolism

• Weight gain

• Gallstones

• Bad breath

• Higher risk for certain cancers

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Quiz1. Which one is not a function of protein?

A. aids in digestion

B. regulates body functions

C. transports other nutrients and oxygen through the body

D.grows and repairs new and damaged tissues

2. Carbohydrates are broken down in the body into sugars, starches and glucose.

A. true

B. false

3. __________ soluble vitamins cannot be dissolved in water and are stored in the body.

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Quiz4. Which one is not a macromineral?

A. magnesium

B. chloride

C.phosphorous

D.manganese

5. On average, fresh fruits contain 87 percent water.

A. true

B. false

6. __________ is caused by having inadequate amounts of ascorbic acid in the diet.

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Acknowledgements

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The Curriculum Center for Family and Consumer Sciences.Texas Tech University. www.hs.ttu.edu/ccfs