Transcript Nutrients and Vitamins

FOODS 10:
FOOD & NUTRITION
BASICS
The Six Basic Elements of Nutrition
WHAT IS A NUTRIENT?
 A chemical substance that nourishes the body
What do nutrients do?
 Build
cells and tissues
 Regulates body processes such
as breathing
SIX BASIC ELEMENTS OF NUTRITION
Water
Protein
Fat
Carbohydrates
Vitamins
Minerals
WATER
- Major component of the Body
- Your body is 50 – 70 % water
- Main component of blood, that carries oxygen and
nutrients to all the cells
- Aid body to get rid of waste
- Helps body use nutrients
- Helps digestion of Food
- Maintains Electrolyte balance & Body Temperature
- Lubricates joints
WATER
 The amount of water you need depends on:
 How active you are (exercise and sweat cause you to lose water)
 Your size
 How much fibre you eat (fibre absorbs water in your intestines)
 The weather (Heat = Sweat = water loss)
 How much water you consume in the foods you eat (the water in fruits and
vegetables forms part of your daily requirement)
 If you lose more fluid than you take in, you become dehydrated.
 Signs include thirst, headache, dry lips and mouth, dizziness and fainting, dark yellow
urine, low blood pressure, increased heart rate.
 If your urine is clear or light yellow, you are probably drinking enough water
 When you feel thirsty, dehydration has already begun, so it is important
to drink fluids often, even before you feel thirsty
CALORIES
 Calories are needed to provide energy so the body functions properly.
 The number of calories a person needs depends on age, height, weight,
gender, and activity level.
 People who consume more calories than they burn off in normal daily
activity or during exercise are more likely to be overweight.
PROTEIN
• Energy-yielding nutrient, provides 4 calories
per grams.Provides basic material for cell
growth and repair.
 Helps build skin, blood, muscles, and bones
 Aids in formation of Hormones
 Regulates the body's chemical processes
 Carries nutrients to all the bodies cells
 Major part of immune system
COMPLETE PROTEINS
 Amino Acids are the building blocks of protein (contain carbon,
hydrogen, oxygen and nitrogen)
 Different proteins have different combinations of amino acids in their
chains.
 Your body uses 20 amino acids for growth and repair
 Your body can manufacture 11 of them, but must the other 9 amino acids from food
 Proteins found in foods from animal sources such as beef, poultry, fish
and dairy products are considered COMPLETE proteins.
 They contain all nine of the essential amino acids your body needs
INCOMPLETE PROTEINS
 Proteins found in most plants are INCOMPLETE proteins
 They do not provide adequate amounts of all 9 essential amino acids
 HOWEVER
 2 or more proteins that lack different amino acids are known as complementary
proteins
 Complimentary Proteins together can provide the 9 essential amino acids
when taken together (at the same time or within several hours of each
other)
 By combining legumes, grains, nuts you can make a complete protein
 Example Peanut butter on whole wheat bread
PROTEIN SOURCES
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Milk and milk products
Eggs
Meat
Poultry
Fish
Legumes (Dried beans, peas, lentils)
Soybeans and Soy products
Grains
Nuts and Seeds
Broccoli & Dark leafy greens
FAT
• energy-yielding nutrient, provides 9 kilocalories
per gram
 Transports fat-soluble vitamins (A,D,E,K)
 Insulates and protect bodies organs
 Transmits nerve signals
 Your brain is about 60% fat
 Regulates hormones
 Contributes to growth
 Provides concentrated source of energy
 Essential for healthy skin
SOURCES OF FAT
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Meat products
Fish
Shortening & Margarine
Butter
Cream
Nuts and Seeds
Olives & Avocadoes
Oils - Olive, Coconut, Canola, Sunflower, Palm
and many others
GOOD FATS
Unsaturated Fat (good fats) are
liquid at room temperature
1.
Polyunsaturated
2.
Monounsaturated
- help lower cholesterol
(Canola oil, olive oil, flaxseed, almond, walnut oil)
BAD FATS
Saturated Fats (bad fats) - are solid
at room temperature
 Will raise your cholesterol levels and increase the risk of
atherosclerosis over time.
(lard, butter, some margarines, shortening)
WORSE FATS
Trans Fat (worst bad fats)- an unhealthy substance, made through the
chemical process of hydrogenation of oils.
 Hydrogenation solidifies liquid oils and increases shelf life and the flavor
stability of oils and foods that contain them.
 Drive up the LDL (“bad”) cholesterol, which increases the risk of
coronary artery heart disease and stroke.
(vegetable shortenings, some margarines, crackers, cookies, snack foods)
STUDY
 In a recent study of some 80, 000 women, for every 5% increase in the
amount of saturated fat a woman consumes, her risk of heart disease
increases by 17%.
 But only a 2% increase in trans fats, will increase her risk of heart
disease by 93%!!
CARBOHYDRATES
• energy-yielding nutrient, composed of carbon,
oxygen and hydrogen.Preferred fuel for the brain
and nervous system
 Supply body with Energy for daily activities
 Provides nutrients for the bacteria in your intestine to help
you digest food
 Chains of sugar molecules
 Two Kinds:
 Simple Carbohydrates (Sugars)
 Complex Carbohydrates (Starches)
SOURCES OF CARBOHYDRATES
Simple Carbohydrates (1 or 2 strings):
Found in Fruit (glucose), Milk (lactose), Sugar (sucrose),
Honey (fructose) and other sweeteners
Complex Carbohydrates :
(3 – 1000s of strings)
Includes starches, glycogen & fibre
Found in Grains and Vegetables
FIBRE
 Also known as cellulose (or nature’s broomstick)
 Cannot be digested, but is essential for good health
 Keeps bowel movements regular
 Helps prevent constipation
 Absorbs water in the intestine to help you feel fuller for longer
 Works best in concentration of 3 grams per serving size or greater
VITAMINS
Organic compounds that the body needs in very
small amounts for normal growth and
maintenance of good health.
You need 15 different vitamins in small amounts to
maintain health
There are two groups of vitamins, the fat soluble
and the water soluble.
TYPES OF VITAMINS
Fat soluble: Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water soluble:
Vitamin C (ascorbic acid)
Vitamin B complex group
VITAMIN A
Dietary Sources of Vitamin A
DEFICIENCY OF VITAMIN A
Symptoms :
•Night blindness leading to drying of the eye
• Rough, dry Skin
• Extreme dryness of the mouth
• Impaired wound healing
• Increased risk of respiratory infection
• Abnormal skeletal development in children
Hypervitaminosis of Vitamin A
•Bone pain or swelling
•Hair loss
•Cracking at corners of the mouth
•Irritability
•Decreased appetite
•Poor weight gain (infants and children)
•Vomiting
•Drowsiness
Polar Bear Liver can KILL!
B VITAMIN COMPLEX GROUP
• A group of vitamins including: B1 (Thiamine), B2
(Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B7 (Biotin),
B9 (Folic Acid), B12
• Essential for the breakdown of carbohydrates into
glucose
• Glucose can be stored in the muscles as an energy
source
• Act as catalysts in the chemical reactions needed to
transfer food energy into usable energy in the body
Dietary sources of B Vitamins
A variety of foods are needed to gain all of
the B vitamins. Some food sources include:
•Legumes
•Nuts
•Dried Yeast
•Whole grains
•Spinach
•Yogurt
•Salmon
DEFICIENCY OF VITAMIN B1 (THIAMINE)
Mild deficiency Signs:
• Difficulty in concentration
• Irritablity & Depression
•Cardiac abnormalities
•Muscle weakness/ spasms
•Poor coordination.
•Loss of Appetite (Nausea)
More Severe Deficiencies
BERIBERI AND WERNICKE-KORSAKOFF SYNDROME
‘Dry’ beriberi
Symptoms:
Paresthesias of the toes; Tingling or burning pain in the extremities; Muscle
cramps; Numbness in the extremities; and Pains in the legs.
Advanced Signs:
Loss of knee jerk, Loss of feeling and position sensation in the toes,Loss
in mass of the calf and thigh muscles, and finally footdrop (no control of
ankle).
‘Wet’ beriberiSymptoms:
High cardiac output; Warm extremities; Increased pulse pressure; Sweating,
warm skin; and lactic acidosis develop; finally Heart failure.
Wernicke-Korsakoff syndrome- is a neurological condition among alcoholics.
Symptoms:
Mental confusion/speech difficulties; Difficulty walking; Coma; and, if
untreated, death.
Deficiency of Niacin (B3)
Symptoms:
•Fatigue
•Diarrhea
•Weakness & Weight loss
•Confusion
•Headache
•Depression
•Possible memory loss.
VITAMIN C
Deficiencies of Vitamin C
VITAMIN D
DEFICIENCIES OF VITAMIN D
OTHER VITAMINS
• Vitamin E- Essential to normal growth and
development; helps to maintain
nerves, muscles & reproductive
system
• Sources: Vegetable Oil, Yellow and Green leafy vegetables,
Margarine, Wheat Germ, Whole wheat breads and Cereals.
• Vitamin K- Helps blood to clot
• Sources: Green leafy vegetables, Cauliflower, Cabbage, Eggs,
Peas, Potatoes.
MINERALS
Inorganic elements; essential to the human body.
Amounts > 5 g = “Macrominerals”
Amount < 5g = “Microminerals”
Most minerals you consume become a part of your body
Can be divided into 3 groups
Major minerals, electrolytes (or salts), and trace minerals
 Major Minerals:
 Calcium
 Phosphorus
 Magnesium
 Sulfur
 Electrolytes
 Potassium
 Sodium
 Chloride
 Trace
 Iron
CALCIUM
•Required for teeth and bone formation
•Maintenance of
• bone health throughout life
•good muscle tone
•heart beat
•nerve function
SOURCES:
•Milk, Cheese, Green Leafy Vegetables, Dried beans, Sardines
and Salmon with edible bones
DEFICIENCY OF CALCIUM
•Bone Pain
•Bone Fracture
•Periodontal disease
•Muscle cramps
•Osteoporosis
Osteoporosis
IRON
• Major component of Hemoglobin which we need to carry
oxygen throughout our bodies
• Aids in many cell functions
• Helps with digestion of foods and converting foods to
energy
SOURCES:
•Organ meats, Seafood, Eggs, Dried Peas & Beans,
Nuts, Whole and Enriched Grains, Green Leafy Vegetable
DEFICIENCY SYMPTOMS FOR IRON
• Nutritional anemia
- Pale skin color, always feel cold; fatigue, irritability,
dizziness, weakness, shortness of breath, sore tongue,
brittle nails/brittle hair.
• Decreased appetite especially in children.
• Overall weakness
• Abdominal pain.
• Disturbed sleep
• A strong desire to eat non-foods
such as ice, paint or dirt.
OTHER ‘MICRO’ MINERALS IN THE HUMAN
BODY
• Copper
• Phosphorous
• Zinc
• Magnesium
• Sodium
• Potassium
• Selenium
ROLE OF MINERALS:
• Maintain pH balance in the body
• Help muscles to contract & relax
• Facilitate the transfer of nutrients
across cell membranes
• Maintain proper nerve function
CANADA’S FOOD GUIDE TO HEALTHY
EATING
• Our bodies need nearly 40 dietary components, but cannot
manufacture these in sufficient amounts
• CFG is a visual representation of how to ensure we get all
of these components
• Designed to be met over a 2-week time frame
• Takes the worry out of ensuring we get all of the nutrients
we need
OLDER VERSIONS
CURRENT VERSION
 Remember,
Everything in
Moderation!
REFERENCES
 Burkhart N., Glosson L., Couch A. (1997) Food
for Today:Teacher’s Wraparound Edition: Sixth
Edition. Glencoe/McGraw-Hill. Peoria, Illinois.
 Ghartey C., Johnson J. (2013) Nutrition and
Healthy Eating: An Introdution. McGraw-Hill
Ryerson. Whitby, Ontario
 Hoeger, W.,Turner L. 2002.Wellness - Guidelines
for a Healthy Lifestyle (with Personal Log and
InfoTrac): 3rd Edition. Wadsworth-Thompson
Learning.
 Kowtaluk H., Kopan A. (1990). Food for Today:
Fourth Edition. Glencoe/McGraw-Hill. Peoria,
Illinois.
REFERENCES
 http://www.nlm.nih.gov/medlineplus/ency/imagepages/18096.htm
 www.thachers.org
 http://www.talkorigins.org/faqs/homs/rickets.html
 http://www.vitamins-nutrition.org/vitamins-guide/index.html
 www.newint.org/issue155/update.htm - Beriberi Chart
 http://med.main.teikyo-u.ac.jp/lab/kasahara/Baeltz15.htm - Beriberi Picture
 http://www.nlm.nih.gov/medlineplus/ency/imagepages/18096.htm - All Vitamin
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Pictures
http://www.mieliestronk.com/osteoporosis.jpg - Osteoporosis bone picture
www.womanshealth.gov - Ostorporsis in the spine
www.pub.ac.za/resources/glossary.html - Defination of Vitamins
http://bob.usuhs.mil/biochem/nutrition/NOTES/ -Vitamin B2 deficiency
http://www.micronutrient.org/reports/images/Page6Image.jpg - Vitamin A
deficiency (eye)
http://www.annecollins.com/nutrition/fiber.htm - Fiber Chart
www.theworldwidegourmet.com/meat/offal/liver.htm - Liver
http://www.hc-sc.gc.ca/fn-an/index_e.html - Canada’s Food Guide