learning about nutrition (carla - guest speaker)

All about the study of food and how our bodies use food as fuel for growth and daily activities.

The macronutrients, or "big" nutrients include proteins, carbohydrates, and fats. The micronutrients, or "little" nutrients are the vitamins and minerals that we need to be healthy.

Includes sugar, starch, and fiber.

Sugars and starches are needed for the energy that your body needs to function.

Extra carbohydrates are converted to fat.

Necessary for building the tissues in your body including all of the muscles, organs, skin and the parts of the immune system.

Your body can use extra protein for energy or can convert it to fat.

Needed for the membranes that surround all the cells in your body, for normal brain and nerve function and for signalling hormones.

Just like protein, the extra fat can be used as fuel for the body or can be stored as fat.

12 vitamins and 13 minerals that we need every day

Vitamins are grouped as water-soluble or fat-soluble depending on whether they can dissolve in fat or water.

Major minerals include calcium, phosphorus, chloride, magnesium, potassium and sodium.

These minerals are particularly important for healthy bones, teeth, muscles and fluid balance in the body

The trace minerals are chromium, copper, fluoride, iodine, iron, selenium and zinc.

Your body needs all of these minerals for a variety of processes to keep it working.

"Phyto" refers to plants. Many different phytonutrients are found only in plants.

Many of these natural chemicals are found in the colorful skins and flesh of fruits and vegetables.

Phytonutrients have a variety of functions in the body. Some of them may function as antioxidants that protect the cells in our bodies from free radical damage.

We don't know exactly how many of these different phytonutrients we need, however a healthy diet including at least five servings of fruits and colorful vegetables every day will supply your body with lots of phytonutrients.

“When taken in correct amounts and regularly, vitamins are responsible for good

health and vitality, energy, growth, and longevity.”

Provides the required stimulation for vision in the retina

Also required for growth, reproduction, and the maintenance of life.

Prevents and clears up infection of the skin

Prevents premature ageing and senility

Vitamin B1 (Thiamine)Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)Vitamin B5 (Pantothenic Acid)

Vitamin B6 (Pyridoxine)Vitamin B8 (Biotin)

Vitamin B9 (Folic Acid)Vitamin B12 (Cyanocobalamin)

CholineInositol

Plays an important role in the normal functioning of the entire nervous system

Promotes growth, protects heart muscle, and stimulates brain action.

Prevents constipationReduces fatigue, increases stamina Increases mental alertness

Promotes a healthy skin, nails, and hair

Alleviates eye strainHelps preserve the appearance and

feeling of youthPrevents constipation

Important for proper blood circulation

Dilates the blood vessels and increases the flow of blood to the capillary system

Maintains healthy skinHelps in heart-related disorders, high

blood pressure, and high blood cholesterol

Involved in all the vital functions of the body

Primarily used as an anti-stress factor and protects against most physical and mental stresses and toxins

Wards off infectionSpeeds recovery from ill healthAnti-grey hair vitamin

Organ meatsMushroomsAvocadosBroccoliWhole grains

Prevents nervous and skin disordersProvides protection against high

cholesterol levels, heart disease, and diabetes

Prevents hemorrhoidsEssential for normal reproductive

process and healthy pregnanciesBeneficial in treating morning or

travel sickness

Involved in metabolism of carbohydrates, proteins and fats

Essential for the growth and health of the hair. Prevents premature greying of hair as well as hair loss.

Widespread in foodOrgan meatsEgg yolksSoybeansFishWhole grainsAlso produced by GI bacteria

Necessary for growth and division of all body cells

Helps in building antibodies, which prevent and heal infections

Essential in health of skin and hair. Prevents premature greying of the hair

Singlemost important nutrient for a pregnant woman and her fetus

Improves lactation

Essential for the regeneration of red blood cells

Improves concentration, memory, and balance

Relieves irritabilityPromotes growth and increases

appetite in children

Animal products (meat, fish, poultry, shellfish, milk, cheese, eggs)

Fortified cereals

Prevents accumulation of fats in the liver

Aids in memoryMay help in treating nephritis, liver

damage, high blood pressure, and heart disease

MilkLiverEggPeanuts

Promotes the growth of healthy hair and helps to prevent its falling

Lowers cholesterol levels as well

Widespread in foods

Needed for buoyant health, vitality, and endurance

Ensures clear skin, fresh complexion, and healthy gums and teeth

Promotes healing and protects against all forms of stress

Protects against effects of toxic chemicals in the environment, food, and water and counteracts the toxic effect of drugs

For the healthy functioning of the parathyroid glands (Calcium levels)

Prevention of dental caries

SunlightFortified milk, margarine, butter,

cerealsVeal, beefEgg yolksLiverFatty fish (Salmon and sardines)

Protects the functioning of cells and the intracellular processes

Essential for normal reproductive functions, fertility, and vigour

Dissolves blood colts and also prevents their formation

Prevents formation of excessive scar tissue

Promotes urine secretion

Prevention of heart disease, asthma and arthritis

Beneficial in treating dysmenorrheaBeneficial during menopause.

Relieves hot flushes, mental tension, sleeplessness, and other symptoms

May be used in the treatment of varicose veins

Plant oils (margarine, salad dressings)

Leafy green vegetablesWhole grainsLiverEgg yolksNutsSeeds

Prevents internal bleeding and hemorrhages

Important for normal functioning of the liver

Bacterial synthesis in the GILiverGreen vegetablesCabbage-type vegetablesMilk

Carla Ysabella L. BonifacioNovember 9, 2008