Nutrition, Carbohydrates, Proteins, Fats, Vitamins and Minerals

A WIDE OVERVIEW OF NUTRITION - Types of nutrition – autotrophy, heterotrophy. Nutritional requirements – carbohydrates,
proteins, lipids, minerals (Ca, Fe, I), vitamins (sources and deficiency disorders), nutritional disorders, Body Mass index, functions of food, good carbohydrates, bad carbohydrates, good fats, bad fats, regulation of blood sugar, structure of proteins, structure of fats, vitamins and mineral deficiency chart

1. NUTRITION TIFFY MARIAM JOHN

2. INTRODUCTION Food is that which nourishes the body. Food may also be defined as anything eaten or drunk, which meets the needs for energy, building, regulation and protection of the body. Nutrition is the process of providing or obtaining the food necessary for health and growth. Nutrition includes everything that happens to food from the time it is eaten until it is used for various functions in the body. Nutrients are components of food that are needed by the body in adequate amounts in order to grow, reproduce and lead a normal, healthy life. Nutrients include water, proteins, fats, carbohydrates, minerals and vitamins. They are used to produce literally thousands of substances necessary for life and physical fitness.

3. Adequate, optimum and good nutrition are expressions used to indicate that the supply of the essential nutrients is correct in amount and proportion. Nutritional status is the state of our body as a result of the foods consumed and their use by the body. Nutritional status can be good, fair or poor. The characteristics of GOOD NUTRITIONAL STATUS A well developed body, with normal weight for height ( BODY MASS INDEX / BMI – Kg / m ² ) Well developed and firm muscles Healthy skin, reddish pink colour of eyelids Membranes of mouth healthy, good layer of subcutaneous fat, Clear eyes, smooth and glossy hair, Good appetite and excellent general health ( stamina for work, regular meal times, sound regular sleep, normal elimination and resistance to disease )

4. The characteristics of POOR NUTRITIONAL STATUS i s evidenced by undersized poorly developed body, abnormal body weight (too thin or fat and flabby body), muscles small and flabby, pale or sallow skin, too little or too much subcutaneous fat, dull or reddened eyes, lusterless and rough hair, poor appetite, lack of vigor and endurance for work and susceptibility to infections. Poor nutritional status may be the result of poor food selection, irregularity in schedule of meals, work, sleep and elimination.

5. The WHO (World Health Organization) has defined health as the ‘state of complete physical, mental and social well-being and not merely the absence of disease or infirmity’. Malnutrition means an undesirable kind of nutrition leading to ill-health. It results from a lack, excess or imbalance of nutrients in the diet. It includes Under nutrition is a state of an insufficient supply of essential nutrients. Malnutrition can be primarily be due to insufficient supply of one or more essential nutrients; or it can be secondary, which means it results from an error in metabolism, interaction between nutrients or nutrients and drugs used in treatment. Over nutrition refers to an excessive intake of one or more nutrients, which creates a stress in the bodily function. Diet refers to whatever you eat and drink each day. Thus it includes the normal diet you consume Diet may also be modified and used for ill persons as part of their therapy (therapeutic diets).

6. FUNCTIONS OF FOOD PHYSIOLOGICAL FUNCTIONS OF FOOD. provide energy. The body to convert food ingested into usable nutrients in the body, to grow and to keep warm. building the body. The food eaten each day helps to maintain the structure of the adult body, and to replace worn out cells of the body. regulate activities of the body . • Beating of the heart • Maintenance of the body temperature • Muscle contraction • Control of water balance • Clotting of blood • Removal of waste products from the body resistance to disease.

7. TYPES OF NUTRITION

8. TYPES OF NUTRIENTS

9. CARBOHYDRATES

10. Carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy, or calories Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products. The recommended daily amount (RDA) of carbs for adults is 135 grams, according to the National Institutes of Health (NIH. Carb intake for most people should be between 45% and 65% of total calories. One gram of carbohydrates equals about 4 calories. People with diabetes should not eat more than 200 grams of carbs per day, while pregnant women need at least 175 grams. INTRODUCTION

11. GOOD CARBOHYDRATES ARE: Low or moderate in calories High in nutrients Devoid of refined sugars and refined grains High in naturally occurring fiber Low in sodium Low in saturated fat Very low in, or devoid of, cholesterol and trans fats

12. BAD CARBOHYDRATES ARE: High in calories Full of refined sugars, like corn syrup, white sugar, honey and fruit juices High in refined grains like white flour Low in many nutrients Low in fiber High in sodium Sometimes high in saturated fat Sometimes high in cholesterol and trans fats

13. FUNCTIONS 1. The primary function of carbohydrates in the body is to supply energy. Each gram of carbohydrate, as starch or sugar, provides 4 kcal/g. The brain and the central nervous system are dependent on the constant supply of glucose from the blood to meet their energy needs. 2. Carbohydrates act also as reserve fuel supply in the form of glycogen, stored in muscles and liver. The total amount of glycogen in the body is over 300g. But it must be maintained by regular intake of carbohydrates at frequent intervals, so that the breakdown of fat and protein tissue is prevented. 3. Carbohydrates serve other special functions in the body. Carbohydrates provide chemical framework, which combine with the nitrogen to synthesise non-essential amino acids in the body.

14. 4. Carbohydrates and their derivatives work as precursors of important metabolic compounds. These include nucleic acids, the matrix connective tissue and galactosides of nerve tissue. 5. Lactose, the milk sugar, provides galactose needed for brain development. It aids absorption of calcium and phosphorus, thus helping bone growth and maintenance. 6. Lactose forms lactic acid in the intestinal track due to the action of the bacteria (lactobacilli) present there. These lactobacilli synthesise some of the B-complex vitamins. It aids, bacteria(lactobacilli) present to suppress the activities of putrefactive bacteria and protects us from their undesirable effects.

15. 7. Carbohydrates are an important part of some compounds, which increase our resistance to infection ( immunopolysaccharides ). Ribose, a five carbon sugar, is an essential part of DNA and RNA. Carbohydrates are a part of important compounds, which are components of nervous tissue ( galactolipid ), heart valve, cartilage, bone and skin (chondroitin sulfate ). 8. Carbohydrates are needed for ensuring complete normal metabolism of fats, thus preventing acidosis. 9. Carbohydrates are needed to prevent dehydration. A low carbohydrate diet causes loss of water from tissues as also electrolytes (especially sodium and potassium) in the urine and can lead to involuntary dehydration. 10. Dietary fibre acts like a sponge and absorbs water. It helps smooth movement of food waste through the digestive tract and the soft, bulky stools are comfortably eliminated.

16. Food Sources Carbohydrates are synthesised by plants and occur in several forms. Starch is found in plant seeds (cereals and legumes), roots and tubers. These foods are the primary energy sources in the human dietary. Potatoes, yams, jackfruit are good source of starch in the diet. Vegetables and fruits provide dietary fiber , minerals and vitamins. Milk is the only animal food, which is the source of a very important sugar lactose in the diet.

17. Sugars are found in fruits. Fruits are an excellent snack food as they are a dilute source of quick energy and other nutrients. Sugars found in plant sap or juice (sugarcane and beetroot) is extracted to give pure 100 per cent sugar. It must be used judiciously, as it provides only energy. The intake of foods high in added sugars, such as soft drinks, syrups and sweets needs to be controlled to avoid obesity.

18. Regulation of Blood Sugar

19. Deficiencies Obesity Diabetes mellitus ( increase in blood glucose level) Cardiovascular disease Cancer Gastrointestinal diseases Dental caries Other conditions

20. PROTEINS

21. Proteins are very large organic compounds. Proteins, like carbohydrates and fats, contain carbon, hydrogen and oxygen. In addition, proteins contain about 16 per cent nitrogen, which is their unique feature and distinguishes them from carbohydrates and fats. Some proteins also contain sulphur and sometimes phosphorus, iron and cobalt. Proteins are more complex than fats and carbohydrates, as the size of the molecule is large and there is a great variation in the units from which it is formed. INTRODUCTION

22. Next to water, protein is the most abundant component of the body. It accounts for about a sixth of the live body weight a third of it is found in the muscles, a fifth in the bones and cartilage, a tenth in the skin the remainder in other tissues and body fluids. There are thousands of different specific proteins in the body, each having a unique structure and function. For this reason, the word protein implies not one but a large group of complex compounds. Proteins are present in all living tissues, both plant and animal. They are essential to life because vital parts of the nucleus and protoplasts of every cell are proteins.

23. Plants are the primary source of proteins in nature. Proteins are synthesised by the plants from the nitrates and ammonia in the soil. Herbivorous animals use plant proteins to meet their protein needs. Man uses plant foods as also animal foods (milk and meat) to meet his protein needs. Nitrogen is returned to the soil through degradation of products of animal metabolism, excretion of nitrogen compounds in urine and faeces , and decomposition of animal body at death, to complete the natural nitrogen cycle.

24. STRUCTURE OF PROTEIN All proteins in our body and food are built from basic units or compounds known as amino acids. Amino acids combine to form proteins by means of a peptide bond Polypeptiddes thus formed constitute the primary structure of proteins. The secondary structure formed by linking several polypeptide chains may be helical, pleated or random coil. More complex proteins have a tertiary structure in whcih the polypeptide chain is wound into a globular form.

25. Proteins exist in fibrous or globular form . Fibrous proteins appear in structure elements, e.g., collagen of connective tissue, myosin of muscle tissue and keration of hair. Globular proteins are very soluble and occur in tissue fluids; these include casein, egg albumin, albumins and globulins of blood plasma and haemoglobin . In conjugated form, they form most of the intracellular enzymes.

26. Simple proteins yield only amino acids on hydrolysis. Albumins, globulins, glutelins , prolamins and albuminoids are simple proteins. Conjugated proteins are combinations of simple proteins with non-protein substances. The combinations result in formations, which are functionally very important to the body. Conjugated proteins include: • Lipoproteins (proteins + lipids) found in blood plasma (HDL, LDL, VLDL, etc.). • Nucleoproteins (proteins + nucleic acids) found in cells (RNA, DNA). • Mucoproteins and glycoproteins (proteins + polysaccharides) found in gastric secretion ( mucin ). • Phosphoproteins (proteins + phosphoric acid) are found in milk, e.g., casein. • Metalloproteins (proteins + metals) are found in ferritin, hemosidirin . Derived proteins are proteoses , peptones and peptides formed in the various stages of protein metabolism.

27. Functions The primary function of proteins is tissue building. Proteins are the main solid matter in the muscles, they are also the major constituents of blood, matrix of bones, teeth, skin, nails and hair. Our body, which consists of about 60 per cent water and 19 per cent fat is held together by only 17 per cent proteins and 4 per cent minerals.

28. The principal functions of proteins in the body are discussed below. Body-Building or Building of New Tissues: Maintenance of tissues Regulatory Functions: Proteins as Precursors of Enzymes, Hormones and Antibodies: Transport of Nutrients Milk Formation Energy Supply

29. Deficiencies Children tend to have retarded growth but this may not be noticed Protein deficiency during pregnancy may result in stress, Severe Deficiency: If there is severe deficiency of protein in the first two years of life, it could affect mental development, learning ability and behaviour. In India and other tropical developing countries, protein-energy malnutrition (PEM) is a common disorder during childhood. When the child is weaned, the diet often does not contain an adequate quantity and quality of protein which results in deficiency diseases.

30. When an infant is fed high carbohydrate low protein foods such as ragi (corn starch porridge), kwashiorkor , a typical protein deficiency condition occurs. When both protein and calorie are very low in the diet, nutritional marasmus could occur. In other words, kwashiorkor is a deficiency disease due to severe lack of protein but nutritional marasmus is due to sheer starvation. The education of prospective parents about childcare and nutrition can ensure good nutrition of infants and young children and prevent protein-calorie malnutrition. Greater attention is needed to appropriate supplementary nutrition for children in the 0–2 age group, the most critical period in terms of brain and body growth.

31. VITAMINS AND MINERALS

32. VITAMINS Organic in nature Required in minimal quantities for proper growth and regulatory functions Improper intake leads to a varied no of deficiencies

33. MINERALS Present in small quantities to regulate metabolic functions 4 % of body weight Microelements - only needed and present in trace quantities Zinc, Boron, Manganese, Silicon, Arsenic …… Macroelements - minerals needed greater than 1 gram in our body Calcium, Magnesium, Potassium, Phosphorous, Sulphur, Chloride and Iron .

34. Nutrient Function Deficiency Symptoms Major Food Sources Vitamin A Preserves integrity of epithelial cells; formation of rhodopsin for vision in dim light; necessary for wound healing, growth, and normal immune function Night blindness, dry eyes, poor bone growth, impaired resistance to infection, papillary hyperkeratosis of the skin Breast milk, infant formula, liver, egg yolk, dark green and deep yellow vegetables and fruits Vitamin D Necessary for the formation of normal bone; promotes the absorption of calcium and phosphorus in the intestines Rickets (symptoms: epiphyseal enlargement, cranial bossing, bowed legs, persistently open anterior fontanelle ) Infant formula, egg yolk, liver, fatty fish, sunlight (activation of 7-dehydrocholesterol in the skin)   Vitamin E May function as an antioxidant in the tissues; may also have a role as a coenzyme; neuromus- cular function Hemolytic anemia in the premature and newborn; hyporeflexia , and spinocerebellar and retinal degeneration Breast milk; infant formula; vegetable oils; liver; egg yolk; butter; green leafy vegetables; whole-grain breads, cereals, and other fortified or enriched grain products; wheat germ

35. NUTRIENT FUNCTION DEFICIENCY SYMPTOMS MAJOR FOOD SOURCES Vitamin K Catalyzes prothrombin synthesis; required in the synthesis of other blood clotting factors; synthesis by intestinal bacteria Prolonged bleeding and prothrombin time; hemorrhagic manifesta - tions (especially in newborns) Infant formula, vegetable oils, green leafy vegetables, pork, liver  Thiamin (Vitamin B1) Combines with phosphorus to form thiamin pyrophosphate (TPP) necessary for metabolism of pro- tein , carbohydrate, and fat; essen - tial for growth, normal appetite, digestion, and healthy nerves Beriberi, neuritis, edema, cardiac failure Breast milk; infant formula; lean pork; wheat germ; whole-grain and enriched breads, cere - als , and other grain products; legumes; potatoes  Riboflavin (Vitamin B2) Essential for growth; plays enzymatic role in tissue respira - tion and acts as a transporter of hydrogen ions; synthesis of FMN and FAD Photophobia, cheilosis , glossi - tis, corneal vascularization, poor growth Breast milk; infant formula, meat; dairy products; egg yolk; legumes; green vegetables; whole-grain breads, cereals, and fortified or enriched grain products

36. Nutrient Function Deficiency Symptoms Major Food Sources  Niacin (Vitamin B3) Part of the enzyme system for oxidation, energy release; nec - essary for synthesis of glycogen and the synthesis and break- down of fatty acids Pellegra : dermatitis, diarrhea, dementia Breast milk; infant formula; meat; poultry; fish; whole-grain breads, cereals, and fortified or enriched grain products; egg yolk  Pantothenic Acid (Vitamin B5) Functions in the synthesis and breakdown of many vital body compounds; essential in the intermediary metabolism of carbohydrate, fat, and protein Fatigue; sleep disturbances; nausea; muscle cramps; impaired coordination; loss of antibody production Breast milk; infant formula; meat; fish; poultry; liver; egg yolk; yeast; whole-grain breads, cereals, and other grain prod- ucts ; legumes; vegetables

37. Nutrient Function Deficiency Symptoms Major Food Sources  Pyridoxine (Vitamin B6) Aids in the synthesis and break- down of amino acids and unsatu rated fatty acids from essential fatty acids; essential for conver sion of tryptophan to niacin; es - sential for normal growth Microcytic anemia; convulsions; irritability Breast milk; infant formula; liver; meat; whole-grain breads, cereals, or other grain products; legumes; potatoes   Folacin (Vitamin B9) Essential in the biosynthesis of nucleic acids; necessary for the normal maturation of red blood cells Poor growth; megaloblastic ane- mia (concurrent deficiency of vi- tamin B12 should be suspected); impaired cellular immunity Breast milk; infant formula; liver; green leafy vegetables; legumes; whole-grain breads, cereals, and fortified or en- riched grain products; legumes; oranges; cantaloupe; lean beef  Vitamin B12 ( Cobalamin , Cyanocobalamin ) Essential for biosynthesis of nucleic acids and nucleoproteins; red blood cell maturation; involved with folate metabolism; central nervous system metabolism Pernicious anemia; neurologic deterioration Infant formula, breast milk, meat, fish, poultry, cheese, egg yolk, liver

38. Nutrient Function Deficiency Symptoms Major Food Sources     Biotin Essential component of en- zymes ; important in reactions involving the lengthening of car- bon chains; coenzyme carrier of carbon dioxide; plays an impor - tant role in the metabolism of fatty acids and amino acids Seborrheic dermatitis; glossitis ; nausea; insomnia; Breast milk, infant formula, liver, meat, egg yolk, yeast, bananas, most vegetables, strawberries, grapefruit, watermelon,  Ascorbic Acid (Vitamin C) Essential in the synthesis of col- lagen (thus, strengthens tissues and improves wound healing and resistance to infection);iron absorption and transport; water- soluble antioxidant; functions in folacin metabolism Scurvy, pinpoint peripheral hemor - rhages , bleeding gums, osmotic diarrhea

39. Nutrient Function Deficiency Symptoms Major Food Sources    Calcium Builds and maintains bones and teeth; essential in clotting of blood; influences transmission of ions across cell membranes; required in nerve transmission Rickets – abnormal develop- ment of bones. Breast milk, infant formula, yogurt, cheese, fortified or enriched grain products, some green leafy vegetables (such as collards, kale mustard greens, and turnip greens), tofu (if made with calcium sulfate), sardines, salmon Iodine Helps regulate thyroid hor- mones; important in regulation of cellular oxidation and growth Endemic goiter; depressed thy- roid function; cretinism Breast milk, infant formula, seafood, iodized salt  Iron Essential for the formation of hemoglobin and oxygen trans- port; increases resistance to infection; functions as part of enzymes involved in tissue respiration. Hypochromic microcytic ane- mia; malabsorption; irritability; anorexia; pallor, lethargy Breast milk; infant formula; meat; liver; legumes; whole- grain breads, cereals, or fortified or enriched grain products; and dark green vegetables  Potassium Helps regulate acid-base equi- librium and osmotic pressure of body fluids; influences muscle activity, especially cardiac muscle Muscle weakness; decreased intestinal tone and distension; cardiac arrhythmias; respiratory failure Breast milk; infant formula; fruits especially orange juice, bananas, and dried fruits; yogurt; potatoes; meat; fish; poultry; soy products; vegetables

40. Nutrient Function Deficiency Symptoms Major Food Sources Phosphorus Builds and maintains bones and teeth; component of nucleic ac- ids, phospholipids; as coenzyme functions in energy metabolism; buffers intracellular fluid Phosphate depletion unusual – effects renal, neuromuscular, skeletal systems as well as blood chemistries Breast milk; infant formula; cheese; egg yolk; meat; poultry; fish; whole-grain breads, cereals, and other grain products; legumes Sodium Helps regulate acid-base equi- librium and osmotic pressure of body fluids; plays a role in normal muscle irritability and contractility; influences cell permeability Nausea; cramps; vomiting; dizziness; apathy; exhaustion; possible respiratory failure Sodium chloride (table salt), abundant in most foods except fruit Chloride Helps regulate acid-base equi- librium and osmotic pressure of body fluids; component of gastric juices Usually accompanied by sodium depletion; see Sodium Breast milk, infant formula, sodium chloride (table salt) Magnesium Required for many coenzyme oxidation-phosphorylation reac- tions, nerve impulse transmis- sions, and for muscle contrac- tion Muscle tremors; convulsions; irritability; tetany; hyper-or hypoflexia Breast milk; infant formula; whole-grain breads, cereals, and other grain products; tofu; legumes; green vegetables

41. FATS

42. INTRODUCTION Fats  are one of the three main macronutrients, along with carbohydrates and proteins.  Fat molecules consist of primarily carbon and hydrogen atoms. They are hydrophobic and are soluble in organic solvents and insoluble in water. Examples include cholesterol, phospholipids, and triglycerides. Fats serve both structural and metabolic functions. Important form of fat needed by our body is omega - 3 – fatty acids and linolenic acid.

43. GOOD FATS Doctors consider monounsaturated fat and polyunsaturated fat more “heart-healthy” fats. Foods that primarily contain these healthier fats tend to be liquid when they’re at room temperature. An example is vegetable oil. Monounsaturated fat can improve your blood cholesterol level and decrease your risk of cardiovascular disease. These foods include: nuts (almonds, cashews, peanuts, pecans) vegetable oils (olive oil, peanut oil) peanut butter and almond butter and avocado

44. Omega-3 decrease the risk of coronary artery disease, but also help lower blood pressure levels and guard against irregular heartbeats. The following types of fatty fish contain omega-3 fatty acids: salmon herring sardines trout You can also find omega-3s in flaxseed, walnuts, and canola oil, although these contain a less active form of the fat than fish do.

45. Bad fats Two types of fats — saturated fat and trans fat — have been identified as potentially harmful to your health. Most of the foods that contain these types of fats are solid at room temperature, such as: butter margarine shortening beef or pork fat Trans fat should be avoided while saturated fats should be eaten very sparingly.

46. Types of fats Fatty acid chains may also differ by length, often categorized as short to very long. Short-chain fatty acids (SCFA) are fatty acids with aliphatic tails of fewer than six carbons (i.e. butyric acid). Medium-chain fatty acids (MCFA) are fatty acids with aliphatic tails of 6–12 carbons, which can form medium-chain triglycerides. Long-chain fatty acids (LCFA) are fatty acids with aliphatic tails of 13 to 21 carbons. Very long chain fatty acids (VLCFA) are fatty acids with aliphatic tails of 22 or more carbons.

47. Importance Fats are also sources of essential fatty acids, an important dietary requirement. They provide energy.  Vitamins A, D, E , and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. When a particular substance, whether chemical or biotic, reaches unsafe levels in the bloodstream, the body can effectively dilute or at least maintain equilibrium of the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth.

48. Related health problems Fat Hurts Your Heart Every major system in your body feels the stress of excess weight. The heart is the most obvious victim -- as cholesterol builds, blood pressure rises, and arteries get clogged. Also, the blood loses its ability to clot which increases stroke risk. Fat Ups Male Hormones Overweight women have higher levels of male hormones, which ups their risk of heart disease. Those hormones also cause male pattern balding, some excess facial hair, and acne. Fat Triggers Diabetes Excess weight affects another hormone -- insulin -- which leads to diabetes. Having diabetes increases your heart disease risk.

49. Fat Ruins Sleep Overweight people often suffer from sleep disorders. The most dangerous is sleep apnea. With sleep apnea, you stop breathing many times during the night. This makes your oxygen level drops-- which affects the heart, blood vessels, stroke risk, and diabetes risk. Fat Wrecks Hips, Knees The sheer impact of excess weight on your lower body creates lots of problems. You're at higher risk for bone-thinning osteoporosis. You develop hip and back problems. Overweight children will develop fragile bones, so they're at even higher risk for these problems.