Classification and Basic Elements of Nutrients

Nutrition – is the process of getting food into your body and using it as raw materials for growth, fuel for energy, vitamins and minerals that keep your body health and functioning properly. Two classes of Nutrients 1. Macronutrients – are the nutrients which are relatively in large quantity and made up of bulks of all diets. It comprises of Carbohydrates, Proteins and Fats. 2. Micronutrients – are the nutrients which are needed in smaller quantity which serves as calorie sources, but plays an essential role in the body chemistry. It comprises Vitamin and Minerals. Basic Elements of Food Food – is a substance put together by nature into plant or animal life. Carbohydrates – comprises of starch and sugar. These are rich in carbon, oxygen and hydrogen that are said to be energy giving food. Fats – are needed by the tissues, especially the nerves. They give heat to the body, serve as pads to the body organs and nerves and gives the body its rounded shape. Protein – protein foods are said to be the most important of all foods because they keep the work of the different parts of the body well balanced. Proteins come from both animal and vegetable sources. Minerals – are regulating foods. They are taken in by growing plants and become part of the roots, leaves stems and fruit. Animals eat the plants and get in this way the minerals, which they need. Calcium - helps in developing the bony tissue. If calcium is lacking in the diet, the bones may be soft and poorly formed, and the teeth may decay easily. Vitamins – are important in our daily diet. Fat-soluble vitamins- can easily be taken in by fats. 1. Vitamin A – Lack of this vitamin can cause slow growth and night blindness. Sources: fruits, green and leafy vegetables, eggs and milk. 2. Vitamin D – helps prevent some diseases like rickets. Sources: eggs, sardines and salmon. 3. Vitamin E – has something to do with the muscle and the nervous system. Sources: green leaves of spinach, cabbage, cauliflower, carrots and seaweeds. 4. Vitamin K – controls blood clotting. Bone formation and repair. Sources: leafy vegetables, cheese and liver. Asparagus, coffee, bacon and green tea. Water-soluble vitamins – most easily be taken in by water. Comprises of Vitamin B complex and C. 1. Vitamin B1 (Thiamine) – acts as a coenzyme. It plays an important role in many metabolic processes, including those that convert nutrients into energy. Sources: liver, pork, seeds and whole – grain cereals. Deficiency: uncommon, but diabetes and excessive alcohol intake increase the risk. Beri-beri and Wernicke-Korsakoff syndrome. 2. Vitamin B2 (Riboflavin) -helps tissues, nerves and vision. Sources: liver, meat, dairy products, eggs, leafy vegetables, almonds and legumes. Deficiency: unknown, although diseases and poor lifestyle habits may increase the risk. 3. Vitamin B3 (Niacin) – for cellular function; mental. Sources: green and leafy vegetables. Wheat grains, beans, peas and prunes. 4. Vitamin B5 (Pantothenic Acid) – plays an important role in metabolism. Sources: liver, sunflower seeds, mushrooms, root vegetables and whole grains. 5. Vitamin B6 (Pyridoxine) – essential for nervous system; control sodium/potassium pump, Sources: Liver, salmon, sunflower seeds and pistachio nuts. 6. Vitamin B12 (Cyanocobalamin) – plays a vital role in metabolic pathways. Helps maintain neurological function and the formation of red blood cells. Sources: animal sourced food Deficiency: Anemia, impaired neurological function. 7. Vitamin C (Ascorbic Acid) – helps in preventing scurvy; tissue repair; for collagen synthesis. Sources: citrus fruits, broccoli, brussels sprouts, and bell pepper Deficiency: Scurvy, poor wound healing. Water - is not food but plays a very essential part in: > changing substances for digestion > helping elimination > regulating body temperature Balanced Diet Food Having a balance diet means eating the right kind and amount of food daily using the three (3) basic food groups. These will ensure that you will get the essential nutrients your body needs. Energy Giving Foods (GO FOODS) These give you body carbohydrates and fats. Rice, bread, cereals, pasta, and oils and nuts are examples of energy giving foods. Body Building Foods (GROW FOODS) These give you nutrients for building strong bones and teeth. Foods in this group are a major source of protein. Examples include meat, fish, egg, and dairy products. Body Regulating Foods (GLOW FOODS) Help to build up and maintain the immune system; produce healthy looking skin; promote healing injuries and assist in digestion. Foods that have lots of vitamins, minerals, water, and fiber such as Citrus fruits, brussels sprout, broccoli, carrots, spinach are common examples of these group.