BASIC NUTRITION

1. Hello
1

2. 1st lecture
Prof dr Mona Aboserea

3. Objectives:
 To Identify nutrient sources,
 To identify their functions, effect on health
(excess & deficiency).
 To differentiate between safe food & food
security
 To compare between food
supplementation & food fortification
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4. N.B.
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5. What is nutrition??
The study of how your body uses
the food that you eat

6. Definitions:
Nutrition:
it is the` dynamic processes by
which the body can utilize the
consumed food for:
 energy production,
 growth,
tissue maintenance
regulation of body functions

7.  Nutrition: is the process by which
the organism ingests, absorbs,
transport, utilizes, & excretes food
substances
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8. What are nutrients?

9.  Macronutrients:
Required in relatively
large amounts
(measured in grams)
 Carbohydrates
 Protein
 Lipids
• Micronutrients:
required in small amounts
(measured in
milligrams or
micrograms)
• Vitamins
• Minerals
They are chemical substances that are present in
food and needed by the body for energy production,
growth and regulation of body functions.
So the difference between macro and micro nutrients is in the
amount needed each day.

10.  No single food supplies all
nutrients the body needs to
function.
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11. 11
The 6 Essential Nutrients
 Carbohydrates
 Protein
 Fat
 Vitamins
 Minerals
Water

12. Food:
 A composite substance containing
many nutrients to be eaten.
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13. Classifications of nutritional elements
 Vitamins
 Minerals
 Protein
 Fats
 Carbohydrates (sugars, starches, &
cellulose).
Macronutrients:
e.g.
Micronutrients:
Trace elements
Water:
60-70%
Body wt.
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14. Nutrients that have
calories:
 Proteins
 CHO
 Fats
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15. Definition of calorie:
 A unit of measure for energy in food
‫الطعام‬ ‫في‬ ‫الطاقة‬ ‫قياس‬ ‫وحدة‬
 It is the amount of heat necessary to
raise the heat of water one degree
from 15 to 16 degree centigrade.
 1 calorie= 4.2 ki joules.
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16. Calories per gram:
 1 gm protein gives 4 calories
 1 gm CHO gives 4 Calories
 1 gm fat gives 9 calories
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17. Macronutrients
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18. 1- CARBOHYDRATES

19.  Carbohydrates are formed from
C-H-O atoms.
 They are found in plant foods
(by photosynthesis‫الغذائي‬ ‫.)التمثيل‬
 The only animal food containing
carbohydrates is milk : source of
sugar (lactose) for babies
 About 50-55% of daily energy
requirements are from
carbohydrates.
CHO
CHO (55-60%)FAT
FAT (30%)
PRO
PRO (10-15%)

20. Functions of carbohydrates:
1. Provide energy: Carbohydrates are the body’s
main source of energy
one gram = 4 kcals.
2. Spare protein from burning for energy
production.
3. Aid in more efficient and complete oxidation of
fats for energy production.
4. Dietary fibers

21. Types of carbohydrate
SIMPLE: COMPLEX:

23. Functions of Dietary fibers
Soluble fibers
a. Help promote normal
blood glucose level
(delay digestion).
b. Improve body use of
insulin (in insulin
resistance syndrome as
all types of fibers
contribute to low
glycaemic index meals).
Insoluble fibers
a. Absorb water 10-15
times, so add bulk to
food.
b. Satiating action.
c. Stimulate intestinal
motility, so prevent
constipation.
d. ↓ toxins and
carcinogens in the colon

24. Disorders of excess carbohydrate intake:
Excess sugar intake:
Obesity (with its HAZARDS) as ↑fat
deposition in adipose tissue.
Dental caries (sucrose is caryogenic).
↑ insulin output which leads to:
↑Blood triglycerides
atherosclerosis.
Diabetes mellitus

25. II. Lipids

26.  About 30% of daily energy
requirements.
 Fats in our bodies (in
adipose tissue);
 95% are triglycerides which
are formed of 3 fatty acids +
one molecule glycerol
(water-soluble
carbohydrate) which allows
the transport of fats
through the water based
blood stream.
CHO
CHO (55-60%)FAT
FAT (30%)
PRO
PRO (10-15%)

27. Fatty acids are classified into:
A-Essential fatty acids: which cannot be
synthesized in the body as:
Linoleic,
Linolenic and
arachidonic acids.
B-Non-essential fatty acids: which can be
synthesized by the body
Fatty acids are the building blocks of
fats.

28. A-Unsaturated F.A. (good
fat): liquid in room temperature,
mainly vegetable oils (olive oil,
corn oil, sunflower oil and cotton
seed oil).
They are less harmful to the
circulatory system than
saturated fats
B-Saturated F.A. (bad fat):
hard in room temperature,
mainly animal fats, coconut oil ‫زيت‬
‫الهند‬ ‫,جوز‬ palm oil‫النخيل‬ ‫.زيت‬
Good
Bad

29. Foods containing fats
Butter
Margarine
Cooking oil
Meat
Sausages
Cakes
Cheese
Cream

30. Functions of fats :
1. The most concentrated source of energy:
1gm = 9 kcals.
2. Sparing burning of protein if carbohydrate
deficient.
3. Give satiety and add flavour and palatability to
food.

31. 4. Sources of essential fatty
acids.
5. Promote absorption of
fat-soluble vitamins.
6. Insulate and control body
temperature.

32. 7. Protect body organ by
cushioning ‫.توسيد‬
8. Provide some structural
components as:
 cell membranes,
axon sheath of nerve
cells and
some digestive
hormones and enzymes.

33. 9. Omeg-3 fatty acids:
unsaturated F.A.
found in fish oils (sardines, salmon and mackerel)
and have the following functions:
↓ risk of cancer.
↓inflammation process.
↑level of H.D.L.
Increase insulin sensitivity

34. 10. Functions of olive oil
(monounsaturated F.A.):
 Improve insulin resistance
syndrome.
 Elevate HDL level.

35. Cholesterol
It does not produce energy,
formed in animal liver only,
so not found in (vegetable oils).
1. component in cell membrane.
2. structure of adrenal and sex
hormones.
3. synthesis of vitamin D3.
4. It is the precursor of bile salts and
fat digestion.

36. Types of cholesterol :
(HDL-C): good cholesterol.
(LDL-C): bad cholesterol.
(VLDL-C). Why?
HDL cholesterol has more
protein than LDL or VLDL
which allows more
cholesterol to be taken from
the body cells.

37. HDL carry
the LDL
Away from
the wall of
arteries
Prevent plaque formation so
prevent atherosclerosis
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38. Desirable Blood Lipid Levels
 Normal blood cholesterol level:
 Total Cholesterol < 200 mg/d
 LDL < 130 mg/d
 HDL > 40 mg/d (Male)
> 50 mg/d (Female)
 Elevated Blood Lipid Levels
(Hyperlipidemia) = increased risk for CHD,
Hypertension, Stroke, MI, DM

39. Effect of excess fat intake :
1. Overweight and obesity.
2. ↑LDL-C and triglycerides:
Increase risk of atherosclerosis and coronary heart
diseases.
3. Increase risk of Diabetes mellitus type 2
4. Gall bladder stones.

40. 5. Repeated heating of
vegetable oils (unsat.
F.A.) will lead to their
transformation into
saturat. F.A.
6. Margarine which is trans-
fatty acids (hydrogenated
saturated vegetable oils)
promotes cardiovascular
diseases because it
elevates LDL-C and
decreases HDL-C

41. FAT INTAKE:
 25-30% of total calories
 Limit saturated fat
 Avoid trans fats
 Main sources should come from
monounsaturated and polyunsaturated.
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42. III. Proteins

43.  Proteins: are formed of amino acids
 You need 20 Amino Acids for good
health.
 11 AMINO ACIDS are amino acids your
body can make or synthesize from other
compounds (Non-essential A.A)
 9 AMINO ACIDS are the Amino acids your
body cannot make and you must get from
your diet (Essential A.A)

44. Types of proteins and its sources:
A) Complete proteins: which contain all the essential amino acids.
Sources: Animal foods as meat, fish, milk, eggs.
B) Incomplete proteins:Which do not contain all the essential
amino acids and contain the other non essential amino acids.
Sources: Vegetable foods as cereals, legumes, peanuts.
Complementary proteins = 2 proteins that when
combined provide all essential amino acids.
Complete proteins Incomplete proteins
Egg
s
Meat
Lentils
Nuts
peas

45. Reference protein :
It is an ideal protein that fulfills the following
criteria:
1. Contains all the essential A.A. in optimal
amounts for human's nutrition.
2. Fully digestible and utilizable by the body.
3. Examples are: human milk and hen's egg.

46. Functions of proteins:
1.Body building and growth
(formation, maintenance and
repair of cells).
2. Formation of essential
components as: hormones,
enzymes, Igs and Hb.
3. Regulation of fluid movement
by control of osmotic pressure.
4. Regulation of acid-base balance
5. Energy: one gm= 4 kcals.1

47. Protein requirements:
 Adult man or woman: (1 gm/kg).
 Infants and young children: 2- 3 gms/kg.
 Pregnant woman: 2- 3 gms/kg
 Lactating women: 3 gms/kg

48. Deficiency of proteins :
1. In children : growth retardation, wasting
(Kwashiorkor) & marasmus.
2. Nutritional oedema.
3. Impaired immunity and more susceptibility to
infections.
4. General muscle weakness and poor wound
healing.

49. Micronutrients
Vitamins
Minerals

50. Vitamins
Vitamins are essential compounds that
can not be manufactured by the body in
sufficient amount and have to be
supplied by food.

51. Two Groups of Vitamins
Fat Soluble
 ADEK
 Transported through
the body and stored in
fat
 Too much causes toxic
overdose
 Excess Stored
Water Soluble
 B & C
 Transported through
body and dissolved in
water.
 Too little keeps body
from operating at
capacity.
 Excess Excreted
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52. Vitamins
 Are found in nearly all
foods in the food
pyramid
 Do not provide Energy,
but are essential
becauseThey Regulate
body chemistry and
body functions.
•
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53. Vitamins
 Must be Ingested or
Eaten
 Assist the body in
bringing about
biochemical reactions
so life can be
maintained.
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54. Fat soluble Vitamins
 A
 D
 E
 K
57

55. Vitamin A
• Functions:
• Normal vision
• Protects from
infections
• Regulates
immune
system
• Antioxidant
• Necessary for
growth and
reproduction
• Food sources:
• Liver
• Butter
• Egg yolk
• Fortified milk
• Dark green
leafy
vegetables
• Deep yellow
and orange
vegetables
and fruits
• Deficiency
• Night
blindness.
• Xerophthalmia
keratomalacia.
• Rough dry skin.
• Retarded
growth

56. Night Blindness
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57. Vitamin A
 Fat Soluble
 Carotene converts to
VitaminA
 Good forVision Growth
and nerves
 Sources: Liver,Yellow
fruits and vegetables,
oranges, pears broccoli
 Prevents Night blindness,
poor eyesight, poor skin
and hair
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58. Vitamin D (sunshine vitamin)
• Functions:
• Promotes
absorption
of calcium
and
phosphorus
• Helps
deposit
those in
bones/teeth
• Reduces its
excretion in
the urine
• Food sources:
• Sunlight (15
– 30 mins 2x
a week)
• Fish with
bones
• Egg yolk
• Milk & milk
products
• Legumes
• Deficiency
• Rickets (in
children).
• Osteomalacia
(in adults)
• Osteoporosis
• Hazards of non
communicable
diseases

59. Vitamin D  Fat Soluble vitamin
 Function: Strong
Bones andTeeth
 Sources, Milk, Sun
Fish Oil
 Prevents :
Rickets
Osteomalacia
Osteoporosis
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60. Rickets
•
63

61. Vitamin E
• Antioxidant,
may lower risk
for heart
disease and
stroke, some
types of cancer
• Hemopoiesis
(protects red
blood cells from
haemolysis
• Food sources:
• Vegetable
oils
• Nuts
• Seeds
• Wheat germ
• Whole grain
cereals -
•
• Deficiency
• Anaemia in
premature
infants
• Red cells
haemolysis

62. Vitamin K
• Functions:
• Helps blood
clot
• Formation of
prothrombin
and other
clotting
factors
• Food sources:
• Body can
produce on
its own (from
bacteria in
intestines)
• Dark green
leafy
vegetables
• Deficiency
• Haemorrage

63. Water soluble Vitamins
 B
 C
66

64. Thiamin (B1)
• Functions:
• Helps in
carbohydrate
metabolism
• Promotes
good
functioning
of nervous
system and
other
systems.
• Food sources:
• Whole-grain
• Deficiency
• Beri-Beri
(affect the
nervous system
and the CVS)

65. Riboflavin (B2)
• Functions:
• Helps in
metaboli
sm of
carbohyd
rates,
proteins
and fats.
• Food sources:
• Whole
grains, yeast
• Organ
meats ( liver
and kidney),
eggs, milk,
milk
products,
• green leafy
vegetables
• Deficiency
• Angular
stomatitis.
• Cheilosis
• Tongue
inflammation
• Cataract

66. Vit. B3 (Niacin)
• Functions:
• Carbohydrat
e
metabolism
• Food sources:
• Foods high
in protein
typically
(poultry,
fish, beef,
peanut
butter,
legumes)
• Enriched and
fortified
grains
• Deficiency
• Pellegra
• The Four D’s
• Dermatitis
• Diarrhea
• Dementia
• Death

67. Folate (folic acid)
• Functions:
• Produces
DNA and
RNA, making
new body
cells
• Works with
vitamin B12
to form
hemoglobin
• Lowers risk of
neural tube
defects in
babies
• Food sources:
• Green, leafy
veggies
• Whole grains
• Meat
• Orange
• Avacados
• Deficiency
• Neural tube
defects
• Neural tube
defect

68. Vitamin B12 (cobalamin)
• Functions:
• Works with
folate to
make RBC’s
• In many body
chemicals
and cells
• Helps body
use fatty
acids/amino
acids
• Food sources:
• Animal
products
• Meat
• Fish
• Poultry
• Eggs
• Milk, other
dairys
• Deficiency
• Megaloblastic
anaemia

69. N.B.
72

70. Vitamin B17
(mandelonitrile beta-D-
gentiobioside)

71. 74

72. 75
Vit B17 Benef

73. Vitamin C
• Functions:
• Helps
produce
collagen
(connective
tissue in
bones,
muscles, etc)
• Keeps
capillary
walls, blood
vessels firm
• Helps body
absorb iron
and folate
• Healthy gums
• Heals cuts and
wounds
• Protects from
infection,
boosts
immunity
• Antioxidant
• Food sources:
• Citrus fruits
• Other fruits,
veggies
• Deficiency
• Scurvey
• Anaemia

74. Minerals ‫المعادن‬
The Minerals are basic elements that are found in the air
and the earth.
BODY needs small amounts of certain minerals in order
to stay healthy.

75. Categories of minerals
Copyright 2005 Wadsworth Group, a division of Thomson Learning

76. Minerals
Major “Bone” Minerals Trace Minerals
Calcium (bones) Iodine (thyroid function)
Phosphorus (DNA) Iron (hemoglobin)
Magnesium (bones) Zinc (enzyme, hormone)
Sodium (nerve impulse) Copper (abs. of iron)
Chloride (fluid balance) Flouride (bone & teeth)
Potassium (prot. syn) Chromium (energy release)
Sulfur (some a.a.’s) Molybdenum (enzymes)
Manganese (enzymes)
Selenium (antioxidant)
Cobalt (part of B12)

77.  Major minerals
 Calcium
 Phosphorus
 Magnesium
 Electrolytes
(sodium,
chloride,
potassium)
 Trace minerals
 Chromium
 Copper
 Flouride
 Iodine
 Iron
 Manganese
 Selenium
 Zinc

78. Major and trace Minerals
MINERAL Functions Deficiency Sources
Calcium Bones and teeth forming
Muscles contraction
blood coagulation work
Rickets
Osteomalacia
Osteoporosis
Poor blood clotting
Milk, yogurt,
cheese, broccoli,
salmon, dark
veggies, esp.
leafy greens
Iron Combines with protein
to make hemoglobin.
Iron deficiency anaemia Liver, red meat,
dark green vege&
dried fruits
Potassium Muscle contractions
Acid base balance
Enzymatic reactions
Decrease heart rate Potatoes,
bananas, orange
and tomato
products
Sodium Muscle contractions
Acid base balance
Muscle cramps Table salt
Iodine Promotes normal
functioning of the
thyroid gland
Goiter
Cretinism
Iodized salt and
salt water fish

79. 92
Micronutrients (vitamins and minerals) are
essential for many functions and health
Normal
Growth
Healthy aging
Healthy Babies
Strengthening
immune system
Good Health
Good
Performance
Normal
Brain Growth
Vitamins & Minerals that are
only needed in small amounts,
but are essential for …
They cannot be produced by the body and have to come from the diet

80. Functions of Water:
1. Aids in digestion, absorption, circulation and
excretion processes.
2. Serves as a solvent for body constituents and as
a medium for all chemical reactions in the body.
3. Carries nutrients to and waste products from
cells as a part of the blood.
4. Regulates body temperature.
5. Involves with lubrication of the moving parts in
the body.

81. What are phytochemicals?

82.  broad name for a wide variety of compounds
produced by plants found in fruits, vegetables,
beans ‫,فاصوليا‬ grains‫,البقوليات‬ and other plants.
 Each phytochemical comes from a variety of
different plant sources and has different
proposed effects on, and benefits for, the body.
Phytochemicals‫نباتية‬ ‫كيمائية‬ ‫مواد‬

83. Phytochemical Proposed Benefits Food Sources
Beta-Carotene Immune System
Vision
Skin Health
Bone Health
Apricots ‫مشمش‬
Pumpkin ‫القرع‬‫العسلي‬
Sweet Potato ‫البطاطا‬
Carrots
Lycopene Cancer (Prostate)
Heart Health
Tomatoes ‫الطماطم‬
Pink Grapefruits ‫االحمر‬ ‫العنب‬
Red Peppers‫االحمر‬ ‫,الفلفل‬
Watermelon‫البطيخ‬
Lutein Eye Health
Cancer
Heart Health
Collard Greens ‫االخضر‬ ‫الكرنب‬
Spinach, Broccoli ‫,القرنبيط‬ Lettuces‫الخس‬
Isoflavones Menopause
Cancer (Breast)
Bone Health
Joint
Inflammation
Soybeans
Anthocyanidins BloodVessel
Health
Blueberries ‫التوت‬‫االزرق‬ , Blackberries‫العليق‬
Plums, Raspberries ‫التوت‬
Red Onions ,Potatoes, Radishes‫الفجل‬
Strawberries

84. It is the food which is:
 free of artificial or natural harmful
compounds,
not contaminated with infectious
agents or toxins or heavy metals and
not polluted by radiation.
‫اآلمن‬ ‫الغذاء‬

85.  It is the availability of food
in adequate quantity and
quality with reasonable
price at any time for all
groups of population
‫الغذائى‬ ‫االمن‬

86. What is the difference between
food supplementation and food
fortification?

87. Food supplementation ‫الغذاء‬ ‫دعم‬ ‫او‬ ‫غذائية‬ ‫مكمالت‬
 It is providing of food with a high
nutritive value to vulnerable groups
at low prices or free of charge e.g.,
Milk powder for infants,
Flour, cheese and cereals for
pregnant and lactating mothers.

88. Food fortification‫الطعام‬ ‫اغذاء‬ ‫او‬ ‫تقوية‬
 It is addition of a certain nutrient to a
particular food in which it is deficient to
improve its nutritive value, e.g
 addition of iodine to table salt,
iron to flour,
 vitamins A & D & E to vegetable oils
and powdered milk.

89. Food enrichment ‫الغذائية‬ ‫المواد‬ ‫تخصيب‬
 It is addition of a certain nutrient to a
particular food which lost during food
baking, processing, or cooking e.g
 vitamin B to flour
Vitamin C to milk