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 risks of many chronic
diseases such as cardio vascular diseases, diabetes, and cancer. A well balanced diet can prevent such
conditions and improve energy levels and overall 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

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.

PHYSIOLOGIC VALUE OF FOOD

Food is good to eat when it fulfills the ff. qualities:

1) It is nourishing or nutritious
2) It has satiety value
3) It is prepared under sanitary conditions
4) Its palatability factors (color, aroma, flavor, texture)
5) Within the budget and suitable to the occasion
Nutrition Classification
1) According to function
2) According to chemical nature
3) According to essentiality
4) According concentration

Classification of Nutrients
1) According to function:
- Function as energy giving, body building, body regulating.
2) According to chemical properties:
a) Organic – protein, lipids, carbohydrates and vitamins
b) Inorganic – water & minerals

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.

10 Nutritional Guidelines for Filipinos

1. Eat a variety of foods every day.
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 every day.
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 - FNRI (Foods & Nutrition Research Institute)

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
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.

Nutritional Labeling
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. Primary means of communication between the producer or manufacturer and the
consumer.

2 Components of Nutritional Labeling:

1. Nutrient Declaration – a standardized statement or listing of the nutrient content of food.
2. Nutrition Claim – representation which states or implies that a food has some particular nutritional
proponents.

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.
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, jeepney & car driver)
Heavy = 45 (farmer, laborer, cargador, laborer, coal miner, fisherman, heavy eqpt.optr)

BMI LEVEL: WAIST CIRCUMFERENCE

Obese = above 30 MALE – 94 CM.
Overweight = 25-29.9 FEMALE – 80 CM

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
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
- Hypoglycemia
FATS or Lipids
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.
- 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 3
fatty acids
3 Forms 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, eggs, coconut oil, chocolate, cakes, cookies
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.

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

n of heart disease.
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 and palatability 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.

so thru foods

. /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 nonpolar 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.
Transfats - 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 Lipoprotein (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 Lipoprotein (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
• 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
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.
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
1. Complete – contain all essential amino acid in sufficient quantities to supply the body’s need
Sources: proteins from animals
2. 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 – Broccoli
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

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

MICRO NUTRIENTS
VITAMINS & MINERALS

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

Vitamins Terminologies
• Precursor or Provitamins – these are compounds that can be changed to the active vitamins
Ex. Carotene are precursors to Vit. A
• Preformed Vitamins – naturally occurring vitamins that are inactive form and ready for its biological
use. Ex. Animal sources
• Avitaminosis – severe lack of vitamins

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.
Ex. Avitaminosis A leads to night blindness
• Hypervitaminosis – “vitamin toxicity” excessive accumulation of vitamins in the body
• Vitamin Malnutrition – “too much or too little”
NOMENCLATURE OF VITAMINS
VITAMINS NOMENCLATURE
Vitamin A Retinol
D Calciferol
E Tocopherol
K Phylloquinone
Vitamin B1 Thiamine
B2 B2 Riboflavin
B3 Niacin
B4 Adenine
B5 Panthotenic Acid
B6 Pyridoxine
B7 Biotin
B8 Inositol
B10 Para-Aminobenzoic Acid (pseudo vit)
B12 Cyanocobalamin (Cobalamin)

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. In the United States, approximately 26% of vitamin A consumed by
men and 34% of vitamin A consumed by women is in the form of provitamin A carotenoids. Common
provitamin A carotenoids found in foods that come from plants are beta-carotene, alpha-carotene, and
beta-cryptoxanthin .Among these, beta-carotene is most efficiently made into retinol.

** DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowances
(RDAs). They were developed to help consumers determine if a food contains a lot or a little of a
nutrient. The DV for vitamin A is 5,000 IU. Most food labels do not list vitamin A content. The percent
DV (%DV) column in the table above indicates the percentage of the DV provided in one serving. A
food providing 5% or less of the DV is a low source while a food that provides 10% to 19% of the DV
is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to
remember that foods that provide lower percentages of the DV also contribute to a healthful diet.
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
 Skin Lesions

Toxicity
• Liver damage
• Mild dermatitis
• Thickening of the skin and peeling off
• Course sparse hair
• Hyper carotenimia
(Harmless orange appearance

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 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
resabsorption 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.
Vitamin D demonstrate a dose-dependent inhibition of cell proliferation in a number of cancercell lines.
Maintaining sufficient vitamin D levels may help decrease the risk of several autoimmune diseases such
as insulin-dependent diabetes mellitus, multiple sclerosis, and rheumatoid arthritis. A daily multi-
vitamin supplement containing vitamin D may reduce the risk of developing multiple sclerosis. Low
intakes of vitamin D may be linked to an increased risk of arthritis of the hip in older women. One
recent study showed that taking 400 IU or more of vitamin D daily was effective in delaying or stopping
the progression of osteoarthritis of the knees. 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 antiproliferative 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. Studies show that vitamin E from foods can reduce the risk of stroke in
postmenopausal women, although further studies are needed to support this claim.

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.

ANTI-INFLAMMATORY AND PAIN RELIEF

Studies suggest that vitamin E can both relieve and prevent osteoarthritis. Its effects are similar to
nonsteroidal anti-inflammatory drugs (NSAIDs), which are traditionally used to relieve arthritic pain.
It also improves joint mobility, preventing gout and buildup of waste material in the joints.

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

• 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 bioactive 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. Evidence suggests that many people may be mildly deficient in
vitamin C, although serious deficiencies are rare in industrialized countries. 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,
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:

fruits and juices, such as orange and grapefruit

Vegetables that are the highest sources of vitamin C include:

cauliflower

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).

Beriberi
The most important use of thiamine is to treat beriberi, which is caused by not getting enough thiamine
in your diet. Symptoms include swelling, tingling, or burning sensation in the hands and feet, confusion,
difficulty breathing (from fluid in the lungs), and uncontrolled eye movements (called nystagmus).
Although people in the developed world generally do not have to worry about getting enough thiamine
because foods such as cereals and breads are fortified with the vitamin, people can develop a deficiency
fairly quickly, because the body does not store thiamine.

Wernicke-Korsakoff syndrome
Wernicke-Korsakoff syndrome is a brain disorder caused by thiamine deficiency; as with beriberi, it is
treated by giving supplemental thiamine. Wernicke-Korsakoff is actually two disorders: Wernicke's
disease involves damage to nerves in the central and peripheral nervous systems and is generally caused
by malnutrition stemming from habitual alcohol abuse. Korsakoff syndrome is characterized by
memory impairment and nerve damage. High doses of thiamine can improve muscle coordination and
confusion, but rarely improves memory loss.

Cataracts
Preliminary evidence suggests that thiamine -- along with other nutrients -- may lower risk of
developing cataracts. People with plenty of protein and vitamins A, B1, B2, and B3 (niacin) in their diet
are less likely to develop cataracts. Getting enough vitamins C, E, and B complex (particularly B1, B2,
B9 [folic acid], and B12 [cobalamin) may further protect the lens of your eyes from developing
cataracts. More research is needed.

Alzheimer's disease
Because lack of thiamine can cause dementia in Wernicke-Korsakoff syndrome, it has been proposed
that thiamine might help reduce severity of Alzheimer's disease. Scientific studies have not always
shown any benefit from thiamine, however. More research is needed before thiamine can be proposed
as an effective treatment for Alzheimer's disease.

Heart failure
Thiamine may be related to heart failure in two ways. First, low levels of thiamine can lead to "wet
beriberi," a condition where fluid builds up around the heart. However, it isn't clear that taking thiamin
will help people with heart failure not related to beriberi. Many people with heart failure take diuretics
(water pills), which help rid the body of excess fluid. But diuretics may also cause the body to get rid
of too much thiamine. A few small studies suggest that taking thiamine supplements may help. A
multivitamin, taken regularly, should provide enough thiamine.
 Deficiency
1. Mental confusion; muscle weakness
2. Wasting; edema; impaired growth; beriberi.

Toxicity (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.

Anemia
Children with sickle-cell anemia (a blood disorder characterized by abnormally shaped red blood cells)
tend to have lower levels of certain antioxidants, including riboflavin. The same is also true of people
with iron deficiency anemia, and studies suggest that taking riboflavin supplements may improve the
response to iron therapy.

Cataracts
Vitamin B2, along with other nutrients, is important for normal vision, and preliminary evidence shows
that riboflavin might help prevent cataracts (damage to the lens of the eye, which can lead to cloudy
vision). In one double-blind, placebo-controlled study, people who took a niacin-riboflavin supplement
had significantly less cataracts. However, researchers don't know whether that was due to riboflavin,
niacin, or the combination of the two. And levels above 10 mg per day of riboflavin can actually promote
damage to the eye from the sun. More research is needed to see if riboflavin has any real benefit in
preventing cataracts.

Migraine Headache
Several studies indicate that people who get migraines may decrease the frequency and duration of the
headache by taking riboflavin. One double-blind, placebo-controlled study showed that taking 400 mg
of riboflavin a day cut the number of migraine attacks in half. The study did not compare riboflavin to
conventional medications used to prevent migraines, however, so more research is needed.
Dietary Sources:
The best sources of riboflavin include brewer's yeast, almonds, organ meats, whole grains, wheat germ,
wild rice, mushrooms, soybeans, milk, yogurt, eggs, broccoli, Brussels sprouts, and spinach. Flours and
cereals are often fortified with riboflavin. Riboflavin is destroyed by light, so food should be stored
away from light to protect its riboflavin content. While riboflavin is not destroyed by heat, it can be lost
in water when foods are boiled or soaked. During cooking, roasting and steaming preserves more
riboflavin than frying or scalding.

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. Very high doses of B3 (available by prescription) have been
shown to prevent or improve symptoms of the following conditions. However, taken at high doses
niacin can be toxic, so you should take doses higher than the Recommended Daily Allowance only
under your doctor's supervision. Researchers are trying to determine if inositol hexanicotinate has
similar benefits without serious side effects, but so far results are preliminary.

High Cholesterol
Niacin (but not niacinamide) has been used since the 1950s to lower elevated LDL ("bad") cholesterol
and triglyceride (fat) levels in the blood and is more effective in increasing HDL ("good") cholesterol
levels than other cholesterol-lowering medications. However, side effects can be unpleasant and even
dangerous. High doses of niacin cause flushing of the skin (which can be reduced by taking aspirin 30
minutes before the niacin), stomach upset (which usually subsides within a few weeks), headache,
dizziness, and blurred vision. There is an increased risk of liver damage. A time-release form of niacin
reduces flushing, but its long-term use is associated with liver damage. In addition, niacin can interact
with other cholesterol-lowering drugs (see "Possible Interactions"). You should not take niacin at high
doses without your doctor's supervision.
Atherosclerosis
Because niacin lowers LDL and triglycerides in the blood, it may help prevent atherosclerosis
(hardening of the arteries) and is sometimes prescribed along with other medications. However, niacin
also increases levels of homocysteine levels in the blood, which is associated with an increased risk of
heart disease. This is another reason you should not take high doses of niacin without your doctor's
supervision.

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.

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 –Cobalamin/Cyanocobalamine

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) Sodium
6) Chloride
Trace Minerals:
1) Iron
2) Iodine
3) Zinc
4) Fluoride
5) Selenium
6) Manganese
7) Chromium

Major Minerals
Mineral Symbol Function Deficiency Food Sources
Calcium Ca Maintenance of Osteoporosis, Dairy product
bones and teeth convulsion, muscle green leafy veg,
spasm fish with bones
Phosphorus Ph Bone growth Milk, cereal, all
foods
Magnesium Mg Muscle Green veg, sea
contraction, foods, legumes
Bone & tooth
structure
Sodium Na Body fluid & Hypertension, Salt, processed
acid-base balance edema foods
Potassium K Body fluid All whole foods
balance
Chloride Cl Body Fluid Salt, processed
Balance
Trace Minerals
Mineral Symbol Function Deficiency Food Sources
Iron Fe Red Blood Cell Iron def. anemia Dark green leafy
structure vegetables, liver,
legumes
Iodine I Thyroid hormone Goiter Sea foods, iodized
development salt
Energy metabolism
Zinc Zn Fetal development, Whole grain,
wound healing meat, egg
Fluoride Fl Teeth maintenance Dental carries 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