2. Basic Understanding of Nutrition Huba Nasir Rowan University Students

3. 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

4. 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)

5. Sources of Carbs

6. 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)

7. Sources of Lipids

8. 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)

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

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

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

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

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

14. 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

15. 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

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

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

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

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

20. Potassium  Maintain Fluid balance  Proper functioning of the heart

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

22. 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

23. 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