Basics of Nutritions. Basics of Nutritions.

Nutrition

1. NUTRITION KITTY NGUYEN

2. VITAMINS

3. Vitamin A Fat soluble Important for vision (color and low light), immune function, heart health, healthy skin & hair Food: carrot, leafy greens, tomatoes, watermelons, papayas, chicken, eggs, fish https://nutritionsource.hsph.harvard.edu/vitamin-a/

4. Vitamin D

5. Vitamin E

6. Vitamin K

7. Vitamin B1 (Thiamine)

8. Vitamin B2 (Riboflavin)

9. Vitamin B3 (Niacin)

10. Vitamin B5 (Pantothenic acid)

11. Vitamin B6 (Pyridoxine)

12. Vitamin B7 (Biotin)

13. Vitamin B9 (Folate)

14. Vitamin B12 (Cobalamin)

15. Vitamin C

16. ESSENTIAL MINERALS

17. Major: Ca ++

18. Major: PO 4

19. Major: K +

20. Major: Na +

21. Major: Cl -

22. Major: Mg ++

23. Major: Sulfur

24. Trace: Fe, Zn

25. Trace: I, Cu, Mn

26. Trace: Selenium, Chromium, Molybdenum

27. FAT

28. Fatty Acids Cell membranes contain phospholipids  essential in chemical signaling Diet containing diverse types of fat (omega 3, omega 6) will allows incorporation into the cell membrane, modifying response to a # of metabolic process i.e., inflammatory response, gene expression, cellular protein production Fat: has glycerol backbone with 3 FAs that vary in length & # double bonds  classified based on length : SCFA (2-4 carbon atoms), MCFA (6-12), LCFA (12-24) and double bonds : saturated (0), monounsaturated (1), polyunsaturated (2+)

29. Fat Digestion Start in the mouth: salivary lipase  then stomach w gastric lipase (mainly break down SCFA, MCFA) Chyme is released into the duodenum, fat is emulsified by bile  pancreatic lipase/colipase breaks down fat into free FA + monoglyceride and package into micelles Micelles are then transported to the brush border of the distal jejunum/ileum for absorption Inside the enterocyte: FA + monoglyceride  resynthesized into triglycerides + cholesterol + fat soluble vitamins + phospholipid into chylomicrons

30. Fat Digestion, cont. Chylomicrons are transported via lymphatic system to the liver, adipose, muscle for additional metabolism and/or storage Within the cells, omega 3 FA ( ALA , alpha linolenic acid) is metabolized preferentially over omega 6 ( LA , linoleic acid). When either is available or limited, omega 9 ( oleic acid) is metabolized) Physical manifestation of FA deficiency is seen in the skin, and may reflect deficiencies in vitamin B, C, Zn

31. Fat in Diet There are 4 major dietary fats: saturated, trans, mono-unsaturated, poly-unsaturated Saturated / trans fats tend to be solid at room temp: raises LDL Mono / poly- unsaturated fats tend to be more liquid: raises HDL 9 cal /g vs. 4 cal /g compared to protein / carb

32. Fat in Diet, cont. There are 4 major dietary fats: saturated, trans, mono-unsaturated, poly-unsaturated Saturated / trans fats tend to be solid at room temp: raises LDL Saturated fat: fatty meat, butter / ghee / lard, cheese, cream, coconut oil Trans fat: vegetable oil (hydrogenated) Mono / poly- unsaturated fats tend to be more liquid: raises HDL Mono-unsaturated: olive oil, rapeseed oil, avocados, nuts Poly-unsaturated (omega 3, 6): cashews, salmon, trout, 9 cal /g vs. 4 cal /g compared to protein / carb

33. PROTEIN

34. CARBOHYDRATES