By Tamar N. Clarke, MLS, MPAJuly 2, 2013, updated September 5,

2013

Nutrition Basics

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Nutrition Basics OverviewWhat is NutritionImportance of NutritionAddendum Items Needed for Nutrition

Items that are not Nutritious

Questions2

What is NutritionNutrition includes elements and substances

that are needed by our cells to be healthy.Good nutrition affects all areas of our bodies,

our skin, our heart, our bones, our teeth, our eyes, our lungs, our muscles, our brains, other organs and our immune system.

Each of us are biochemically unique. Needs vary from person to person.

Nutritional needs vary at different stages of life, from infants to seniors.

Nutrient levels need to be in a correct range within the body, not too little or too much.

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Importance of NutritionGood nutrition enables us to enjoy optimum health and feel good.

Good nutrition in some cases can reverse disease.

Nutrition is important to our health.

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Seven Basic Nutrient Categories

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WaterFiberVitamins

Regular B Complex

MineralsMajorElectrolytesMinor (Minor and Trace)

Amino AcidsFatsCarbohydrates

Nutrition Elements, part 1 - Water

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WaterOf all of the nutrients and items that our bodies

need, water is the most important substance needed.

Our bodies are 70% water.It needs to be clean water; not sodas, not juices,

etc.Water performs a number of functions in our bodies.Amount of water needed is based on your weight. If

you weigh 100 lbs, translate that into ounces and take half of that amount. In this case, a 100 lbs. individual needs 50 ounces of water daily, a little over six eight-ounce glasses of water.

Nutrition Elements, part 2 - Fiber

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In order for all of our digestive systems to operate more smoothly, it needs fiber.

Fiber is found in our fruits, vegetables, legumes, and whole grains.

Two types of fiber exists: soluable and insoluableSoluable Fiber (dissolves in water) is found in:

Nuts, seeds, oatmeal, beans, apples, pears, Strawberries and blueberries

Insoluable Fiber (provides bulk) is found in: Whole grains, barley, brown rice, cereals, carrots, zucchini,

tomatoesThree benefits of fiber:

Improve bowel functionHelp improve cardiovascular healthHelps regulate blood sugar levelsSource: The Raw Truth by Jordan Rubin (2010), page. 77

Nutrition Elements, part 3 - VitaminsVitamins

Vitamin AVitamin C Vitamin D Vitamin E Vitamin K

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Nutrition Elements, part 3 continued

Vitamin B Complex B1 (Thiamine) B2 (Riboflavin)B3 (Niacin)B5 (Pantothenic Acid)B6 (Pyridoxine)B7 (Biotin)B9 (Folate)B12 (Cyanocobalamin)

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Nutrition Elements, part 4 - Minerals

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Major Minerals Calcium MagnesiumPhosphorousSulfur

Electrolyte MineralsChloridePotassiumSodium

Trace MineralsIronSeleniumZinc

Minor Trace Minerals ChromiumCopperFluorideIodineManganeseMolybdenumNickelSiliconVanadium

Nutrition Elements, part 5 – Amino Acids

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Amino Acids9 Essential Amino Acids22 Non-Essential Amino Acids

Nutrition Elements Part 6 - Fats

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FatsEssential Fatty Acids

There are good and bad (trans-fat) fats.Omega 3 fats Omega 6 fats

Nutrition Elements, part 7 - Carbohydrates

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Simple Carbohydrates

White sugarWhite wheat flourWhite rice

Complex CarbohydratesBeans and legumesBrown riceWhole wheat berriesYams

Nutrition Elements, part 8 (Optional) - Enzymes

Another type of nutrients are enzymes

The body produces enzymes from other nutrients

Enzymes perform a number of functions

Enzymes are found in fresh , raw vegetables and fruits

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Nutrition Elements – Independent Nutrients

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Alpha Lipoic AcidBeta GlucanCholineCoenzyme Q-10InositolLuteinPABA (Para-Aminobenzic Acid) (considered to

be B vitamin)Others

Addendum Items Needed for Nutrition

EnzymesPhytochemicalsAntioxidantsIntestinal bacterial flora (probiotics)

Carbohydrates (complex and simple)

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Foods High in Nutritional QualityVegetablesBeans and legumes FruitsNutsDairy and EggsOils (olive, coconut, etc.)Grains, whole grainsMeats, Fish, Chicken

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Items that are not NutritiousWhite sugar and high fructose corn syrup

White wheat flourWhite ricePreservatives and food additives (MSG)

Artificial colors and flavorsSoft drinks with sugar, corn syrup, or artificial sweeteners (Aspartame)

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Questions

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Addendum Topics List

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Amino AcidsEnzymes FiberGlossaryHormonesOrganic vs Non-OrganicOrganic vs Non-Organic: The Dirty DozenRecommendations in changing dietsSproutsVitamin Discovery InformationWater: Benefits of Drinking Water

Addendum: Amino AcidsEssential Non-Essential

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Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine

Arginine Alanine Asparagine Aspartic acid Cysteine Glutamic acid Glutamine Glycine Ornithine Proline Selenocysteine Serine Taurine Tyrosine

Addendum: Enzymes, part oneEnzymes are another component of nutrition. They

enable us to utilize the nutrients in the body. Enzymes are needed for eating, digesting, absorbing, seeing, hearing, smelling, breathing, kidney function, reproduction, elimination, and removing toxins.

Enzymes are best found in uncooked foods. Cooking reduces the level of enzymes. It is best to eat salads, raw vegetables and fruits.

One category of enzymes are the digestive enzymes. Amylase - breaks down carbohydrates Lipase – breaks down fatsProtease – breaks down proteinNote: Words that end in “ase” generally are enzymes.

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Addendum: Enzymes, part twoThere are three types of enzymes. They are:

Metabolic Enzymes-produced by the pancreas and performs a wide variety of functions. This includes breathing, eating, sleeping, digestion, absorption of nutrients, movement, growth, blood circulation, immune system, sexual function, and sensory perception.

Digestive Enzymes-produced by the stomach, pancreas, and intestines. Found in the mouth and digestive tract.

Food Enzymes – Found only in raw foods and help initiate the digestion in the mouth and stomach. Raw foods include fresh fruits, vegetables, raw sprouted seeds and grains, and unpasteurized dairy products. Also, dietary intake of enzymes reduces the burden on the pancreas to produce enzymes.

Source: The Raw Truth by Jordan Rubin (2010), page 63

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Addendum: Enzymes, part three Listing of Enzymes (partial)Alpha galactosidase-

breaks down sugars found in complex carbohydrates

Amylase-breaks down starch and converts it to sugar

Beta Glucanase-acts on glucan, a fiber found in oats and barley

Bromelein – found in pineapple, aids digestion

Cellulase – breaks down plant fiber

Dipeptidyl peptidase IV-digestive enzyme that detoxifies gluten and beta casein

Glucoamylase-digestive enzyme

Hemicellulase-breaks down plant’s cell wall interior

Invertases and sucrases-breaks down sugar

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Addendum: Enzymes, part fourListing of Enzymes (partial)Lactase-breaks down

milk sugarLipase-breaks down fatsMaltase-breaks down

maltose into sugarPapain-found in papayas

and supports digestionPectinase-breaks down

pectin, found in grapes and apples

Peptidase-metabolizes proteins

Phytase-enzyme breaks down indigestible parts of grains

Xylanase – breaks down zylose

Source: The Raw Truth by Jordan Rubin (2010), pages 64-65

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Addendum: Amino AcidsEssentialHistidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine TryptophanValine Non-EssentialArginineAlanineAsparagineAspartic acidCysteine Glutamic acid GlutamineGlycine Ornithine Proline SelenocysteineSerineTaurineTyrosine

Addendum: Amino AcidsEssentialHistidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine TryptophanValine Non-EssentialArginineAlanineAsparagineAspartic acidCysteine Glutamic acid GlutamineGlycine Ornithine Proline SelenocysteineSerineTaurineTyrosine

Addendum: Fiber, Best SourcesRaw Seeds and Nuts

AlmondsChia SeedsFlaxseedsPumpkin SeedsSesame Seeds

Source: The Raw Truth (2010), by Jordan Rubin, pg. 77-78

Fruits and VegetablesBlackberries,

strawberries, and raspberries

BlueberriesCarrotsCoconutsPears

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Addendum: Glossary

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Acid/Alkaline Amino acids Antioxidants Bioavailability Bioaccumulation Carbohydrates Detoxification Empty calories Enzymes Essential Fatty Acids Fiber Flora (intestinal bacteria) Food chain Free radicals

Glycemic Index GMO (Genetically

Modified Foods) Heavy metals Hormones Hydration Maldigestion Malabsorption Minerals Nutrient Dense Organic Phytochemicals Probiotics Protein Vitamins

Addendum: Hormones

Major Minor

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Thyroid (affects all areas of the body)

Adrenals (affects our energy and immune system, continued and unrelentless stress deplete the adrenals)

Cortisol (depleted levels of cortisol are a setup for a heart attack)

Insulin (high levels cause quite a few symptoms)

EstrogenProgesterone (not

progestin)TestosteronePregnenoloneDHEA

(dehydroepiandrosterone)

MelatoninHuman growth

hormone

Addendum: Organic vs Non-Organic

Plant Based Foods Animal Based Foods

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VegetablesFruitsGrains

ChickenRed MeatsEggs

Addendum: Organic vs Non-Organic

The Dirty Dozen12 Least Contaminated 12 Most Contaminated

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OnionsAvocadoSweet Corn (Frozen)PineapplesMangoAsparagusSweet Peas (Frozen)Kiwi FruitBananasCabbageBroccoliPapaya

PeachesApplesSweet Bell PeppersCeleryNectarinesStrawberriesCherriesPearsGrapes (Imported)SpinachLettucePotatoes

Source: http://www.organic.org/articles/showarticle/article-214

Addendum: Recommendations in changing dietsWhile some people have changed their diets overnight,

this is not recommended. What is recommended is that dietary changes be implemented on a gradual basis. Below are suggestions:

First week, stop drinking all sodasSecond week, dilute juices with 1 part juice and three

parts waterThird week, read labels and avoid processed foods that

contains terminology that you are not familiarFourth week, drop or eliminate sugarFifth week, replace wheat with brown riceNote: Maintain a written log of the changes and your

reactions

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Addendum: Sprouts

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Taking legumes (e.g. mung beans) (except kidney beans) and grains, soaking it water 6 to 8 hours, then rinsing it twice a day, generate sprouts and increases nutritional levels.

Sources:http://en.wikipedia.org/wiki/Sproutinghttp://sproutpeople.org/http://www.sproutman.com/

Addendum: Vitamin Discovery InformationSource: http://en.wikipedia.org/wiki/Vitamin

Year of discovery, vitamin, and food source 1913 Vitamin A (Retinol) Cod liver oil 1910 Vitamin B1 (Thiamine) Rice bran 1920 Vitamin C (Ascorbic acid) Citrus, most fresh foods 1920 Vitamin D (Calciferol) Cod liver oil 1920 Vitamin B2 (Riboflavin) Meat, eggs 1922 Vitamin E (Tocopherol) Wheat germ oil, unrefined

vegetable oils 1926 Vitamin B12 (Cobalamins) eggs, liver, animal products 1929 Vitamin K1 (Phylloquinone) Leafy green vegetables 1931 Vitamin B5 (Pantothenic acid) Meat, whole grains, in

many foods1931 Vitamin B7 (Biotin) Meat, dairy products, eggs 1934 Vitamin B6 (Pyridoxine) Meat, diary products 1936 Vitamin B3 (Niacin) Meat, eggs, grains 1941 Vitamin B9 (Folic acid) Leafy green vegetables

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Addendum: Benefits of Water

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Water benefits the body in a number of ways. Some of the main ones are: Water helps the body digest and absorb vitamins and

nutrients. Water detoxifies the liver and kidneys. Water carries away waste from the body. Water helps the body digest food. Water thins the blood allowing the blood to circulate

efficiently, decreasing joint pain by decreasing inflammation.

Water improves energy.Water increases mental and physical performance.Water removes toxins (that cause cancer) from your

body.Water keeps skin healthy and glowing. Water helps you lose weight. Water helps you keep more alkaline (also decreasing

arthritis).Source: Doctor’s Secret Joint Pain Cure Remedy Report ,

www.jointpaincured.com

Addendum: Recipe for a Green Berry Smoothie

1 cup frozen organic berries (blueberries)1/2 peeled organic cucumber or 1 small very ripe

banana1 large handful of organic green leafy veggies (ex:

parsley or spinach)1 spoonful of raw honey or 10 drops liquid steviapinch of celtic sea saltdash of vanilla extract

3/4 cup of water or ¾ cup of coconut waterAdd all ingredients to a blender and blend Compliments of Take Back Our Health

Conferencewww.TBYHConference.com35

Resources:http://ods.od.nih.gov/factsheets/

DietarySupplements-HealthProfessional/http://en.wikipedia.org/wiki/Vitaminhttp://kidshealth.org/teen/misc/vitamin_chart.htmlhttp://www.geocities.ws/nutritionalmedicine/main/Understanding fats and oils: your guide to healing

with essential fatty acids (1996) by Michael T. Murray, ND and Jade Beutler (Publisher: Apple Publishing Company)

Vitamins and minerals demystified (2008) by Dr. Steve Black (Publisher: McGraw Hill Publisher)

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