Basic Understanding of Nutrition Huba Nasir Rowan University Students

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

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)

Sources of Carbs

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)

Sources of Lipids

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)

Micronutrients  Vitamins a) Fat Soluble b) Water Soluble  Minerals a) Major Minerals b) Trace Minerals

Vitamin A Functions ♦ Immune defenses ♦ Vision ♦ Normal cell development ♦ Skin, bone and body growth(children)

Vitamin D Benefits: Promotes cell growth Supports healthy immune system Promotes calcium absorption Prevention of depression Linked to weight loss Encourages good moods

Vitamin E  “anti-oxidant”-serves to defend against “oxidation”  May help to prevent against heart disease  May also be important in immune system

Vitamin K  Synthesis of proteins required for blood clotting & bone formation  Half produced by bacteria in colon  Deficiencies are rare

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

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

Minerals Calcium : Found in bones, teeth, but also in cell Function: Bone Nerve transmission Regulation of heartbeat Muscle contraction

Iron Functions: 1.Red Blood Cell Formation 2.Cytochromes- Energy transfer in Electron Transport Chain 3.Immune System 4.Normal Brain Function

Magnesium Facts: Found in bone, muscle, heart Assists enzymes to release energy Improves insulin sensitivity

Sodium Functions: Maintains Fluid Balance Maintains acid-base balance Needed for muscle contraction & nerve transmission

Potassium  Maintain Fluid balance  Proper functioning of the heart

Zinc Functions:  Enzymatic Reactions  Involved in growth  Immune system  Affects “behavior & learning”

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

References  vitamin-e-market vitamin-e-market  and-low-progesterone-levels/4-zinc-rich-foods and-low-progesterone-levels/4-zinc-rich-foods  potassium.jpg potassium.jpg    ak0.pinimg.com/736x/67/d0/7b/67d07b12f8a1da9c1373bd5c03f4a126.jpg ak0.pinimg.com/736x/67/d0/7b/67d07b12f8a1da9c1373bd5c03f4a126.jpg  mushrooms mushrooms     Nutrition notes  Google Images