Basic Nutrition.pptx

INTRODUCTION TO NUTRITION
Nutrition is a vital component t over all
wellness and health. Diet affects energy, well
being and many disease states. There is a
connection between lifetime nutritional
habits an risk of many chronic diseases such
as cardio vascular diseases, diabetes, cancer.
A well balanced diet can prevent such
conditions and improve energy levels and ove
all health and wellness. The basic of nutrition
is FOOD.
CHAPTER 1

Definition of terms:
1. Nutrition – is the study of food in relation to
health
2. Food – is any substance when ingested or
easten nourishes the body.
3. Nutrient – is a chemical component needed
by the body to provide energy, to build and
repiar tissues and regulate life process.
4. Digestion – it is a mechanical and chemical
breakdown of food into smaller components.
5. Absorption – it is a process where the
nutrients from foods are absorb by the body
into the bloodstream.

6. Metabolism – is a chmical process of
transforming foods into other substance to sustain
life.
7. Enzymes – an organic catalyst that are protien in
nature and are produced by living cells.
- A catalyst speeds up or slows down
chemical reactions without itself undergoing change.
8. Nutritional Status – is the condition of the body
resulting from thee utilization of essential
nutrrients.
9. Calorie – fuel potential in a food. Once calorie
represents the amount of heat required to raise one
liter of water one degree Celcius.
10. Malnutrition – it is the condition of the body
resulting from a lack of one or more essential
nutrients or due to excessive nutrient supply.

THE DIGESTIVE SYSTEM
• Mouth – the digestive process begins in the
mouth. Food is partlybroken down by the prcess
of chewing and by the chemical action of salivary
amylase (these enzymes are produced by the
saliva glands and break down starches into
smaller molecules). On the way to the stomach
• Esophagus – after being chewed and
swallowed, the food enters tho esophagus. The
esophagus is a long tube that runs from the
mouth to the stomach. It uses rhythmic, wave-
like muscle movements (called peristalsis) to
force food from the thoat into the stomach.

This muscle movement gives us the ability to eat
or drink even when we’re upside – down.
• Stomach – the stomach is alarge, sack-like
organ that churns the food and bathes it in the
very strong acid (gastric acid). Food int eh
stomach that is partly digested and mixed with
stomach acids is called chyme.
• Small Intestine – absorption happens in the
small intestine. Bile (produced in the liver and
stored in the gall bladder), pancreatic enzymes,
and other digestive enzymes produced by the
inner wall of the small intestine help in the
breakdown of food.

• Large intestine – Undigested food passes in
the large intestine. In the large intestine, some of
the ater and electrolytes (chemicals like sodium)
are removed from the food.
• The end of the process – Solid waste is then
stored in the rectum until it is excreted via the
anus.

PHYSIOLOGIC VALUE OF FOOD
Food is a good to eat when it fulfills the ff.
qualities:
1. it is nourishing or nutritious
2. it has satiety value
3. it is prepared ubder sanitary conditions
4. its palatability factor (color, aroma,
flavor, texture)
5. within the budget and suitable tot eh
occasion.

CLASSIFICATIONS OF NUTRITION
1. According to function
2. According to chemical nature
3. According to essentiality
4. According to concentration

Classification of Nutrients
1.According to Function:
- function as energy giving, body building, body
regulating
2.According to chemical propertiess:
a. ORGANIC – protien, lipids, carbohydrates
and vitamins
b. INORGANIC – water and minerals

CHAPTER 2
BASIC TOOLS IN NUTRITION
 Foods Group – food guides tanslate
quantitative nutritional requirements into
simple, practical and non-technical language
using available and common foods of the
country.

THE 3 MAIN FOOD GROUPS:
1. Body-building foods – foods that supply
good quality protiens, soe vitamins and
minerals.
2. Energy foods – mostly of rice and other
cereals, starches, sugars and fats contribute the
bulk of calories.
3. Regulating Foods – composed of fruits and
vegetables that provide vitamins and minerals,
particularly ascorbic acid and pro vitamin A.

10 NUTRITIONAL GUIDELINE
FOR FILIPINOS
1. Eat a variety of foods everyday
2. Breastfeeds infants exclusively from birth to 4 –
6 months and then, give appropriate foods
while continuing breast feeding.
3. Maintain childrens normal growth through
proper diet and monitor their growth regularly.
4. Consume fish, lean meat, poultry or dried beans
Dietary Guidelines strategies to promote
appropriate diets and related health practices to
achieve the goal of improving the nutritional
condition.

5. Eat more vegetables, fruits and root crops
6. Eat foods cooked in edible / cooking oil daily
7. Consume milk, milk product and other calcium
rich foods such as small fish and dark green
leafy vegeetabes everyday.
8. Use iodized salt, but avoid exessive intake of
salty foods
9. Eat clean and safe food
10. For a healthy lifestyle and good nutrition,
exercise regularly, do not smoke and avoid
drinking alcoholic beverages

The food pyramid contains 8 divisions. From left
to right on the pyramid are 6 food groups.
• Grains – recommending that atleast half of
grains consumed to be as whole grains.
• Vegetables - emphasizing dark green
vegetabes, orange vegetables, and dried beans
and peas
• Fruits – emphasizing variety and
deemphasizing fruit juices.

• Oils – recommending fish, nut, and vegetable
sources
• Milk – a category the includes fluid milk and
many other milk based products.
• Meat and Beans – emphasizing low fat and
lean meats such as fish as well as more beans,
peas, nuts and seeds.

RDA (Recommended Dietary
Allowance)
- is the information of nutrient allowance
for the maintenance of good health. A tool
for assessing a dietary intake of the
population group. This emphasize the
amount of foods or diets.

RENI (Recommeded Energy Intake)
- a new standards replacing RDA,
emphasizing on recommending on the
nutrients rather than foos or diet.
- this tool serve as a guide for designing
nutrition and health intervention towards
on improvement of the health of the
Filipinos

FOOD EXCHANGE LIST
- a classification or grouping of common foods
in terms of equivalent amounts of
Carbohydrates, Protin, Fats and Calories
- the word exchange refers to te fact that each
item on a particular list in the portion listed may
be interchanged with any other food item on the
same list. An exhange can be explained as a
substitution, choices, or serving.

 Nutritional Labeling
- Primary means of communication between
the producer or manufacturer and the consumer.
2 Components of Nutritional Labeling:
1. Nutrient Declaration – a standardized
statement or listing of the nutrient content of
food.
2. Nutrition Claim – representation which states
or implies that a food has some particular
nutritional proponents.

Nutrient Density
– is a measure of the nutrients a food
provides compared to the calories it
provides. Foods low in calories and high in
nutrients are nutrient dense, while foods
high in calories and low in nutrients are
nutrient poor.

CHAPTER 3
Ideal Weight, Total Energy Requirement,
Body Mass Index
Basal Metabolism – the amunt of energy
required by an individual in th resting state, for
such functions as breathing and circulation of
the blood
Basal Metabolic Rate – the minimum caloric
requirement needed to sustain life in a resting
individual. It can be looked at as being the
amount of energy (measured in calories)
expended by the body to remain in bed asleep all
day.

Factors that affect BMR
1.Genetics. Some people metabolic rate.
are born with faster metabolisms; some with
slowe metoblisms.
2.Gender. Men have a greater muscle mass and a
lower body fat percentage. This means they have
a higher basal.
3.Age. BMR reduces with age. After 20 years, it
drops about 2 percent, per decade.
4.Weight. The heavier your weight, the higher
your BMR. Example: the metabolic rate of obese
women is 25 percent higher than the metabolic
rate of thin women.

5. Body Surface Area. This is a reflection of
your height and weight. The greater you body
surface area factor, the higher your BMR. Tall,
thin people have higher BMRs. If you compare a
tall person with a short person of equal weight,
then if they both follow a diet calorie-controlled
to maintain the weight of the taller person, the
shorter person may gain up to 15 pounds in a
year.
6. Body Fat Percentage. The lower your body
fat percentage, the higher your BMR. The lower
body fat percentage in the male body is one
reason why men generally have a 10-15% faster
BMR than women

7. Diet. Starvation or Serious Abrupt –
reduction can dramatically reduce BMR by up to
30%. Restrictive low-calorie weight loss diets
may cause your BMR to drop as much as 20%.
8. Sleep – BMR falls 10-15% below waking levels.
9. Endocrine Glands – male sex hormones
increase thee BMR 10-15%.
10. Fever – increase 7% for each degree rise the
body temperature above 98.6 F

COMPUTATION
1. BMR = Wt. I lbs. X 10.9 (male)
9.8 (female)
Example: 125 lbs. X 9.8 = 1,225 Cal.
2. BMI = is a measure of body fat based on height and weight
BMI = weight (kg) = 47kg = 47 kg. = 20.25 = 20kg/m2 (Normal)
(ht. Meters)2 (1.524)(1.524) 2.32
3. DBW x (Ht. Cm – 100) – 100%
Ex: 5’3” = (63 inches x 2.54) = (160.02 – 100) = (60.02 – 6.002 [10%]) = 54 kg
4. TER = DBW x activity level
Ex. 5’3” student = 54 x 35 = 1,890 Cal.

CONVERSION:
Height Weight
1 ft. = 12 inches 1 kg. = 2.2lbs
1 inch = 2.54 cm
100 cm = 1 meter
ACTIVITY LEVEL:
Bed rest = 27.5 (hospital patients)
Sedentary = 30 (secretary, clerk, typist administrator, cashier, bank teller)
Light = 35 (teacher, nurse, student, Lab. Tech, house wife maid)
Moderate = 40 (housewife w/o a maid, vendor, mechanic, jeepney & car driver)
Heavy = 45 (farmer, laborer, cargador, laborer, coal miner, fisherman, heavy eqpt. Optr.)
BMI LEVEL: WAIST CIRCUMFERENCE
Obese = above 30 Male – 94 CM.
Overweight = 25 – 29.9 Female – 80 CM.
Normal = 18 – 24.9
Under weight = below 18

CHAPTER 4
MACRO NUTRIENTS
Macro Nutrients – constitute the bulk of the
food we eat, they provide energy and chemical
building-blocks for tissues.
3 Macro Nutrients
1. Carbohydrates
2. Protien
3. Fats

CARBOHYDRATES
-Major Source of Energy for the Body
-consist of 60-100% of calories.
-1 gram of carbohydrates contains 4 calories
-carbohydrates are made of carbon, hydrogen
and oxygen with the general formula

Classification of Carbohydrates
Simple Carbohydrates
1. Monosaccharide – “simple sugar”, is the
simpliest form of sugar.
a. Glucose – “blood sugar” (usually found
in grapes, corn and blood)
b. Fructose – sweetest of simple sugar.
Found in honey, fruits and vegetables.
c. Galactose – not found in free foods. It is
a result when the lactose breakdown
Note: “Simple sugar are water soluble, and
quickly absorb in the bloodstream”

2. Disaccharide – “double sugar” made up of 2
monosaccharide.
a. Sucrose – ordinary table sugar (glucose
and fructose
b. Lactose – “milk sugar”(glucose and
galactose)
c. Maltose – (malt sugar) is produce during
the malting of cereals such as barley.

3. Polisaccharide – “complex sugar” compose
of many molecules of simple sugar
a. Starch – most important in human. They
supply energy for longer period of time. Starches
are not watr soluble and require digestive
enzymes called amylases to break them apart.
ex: rice, wheat, corn, caarrots, and potatoes.
b. Dextrins – formed by the breakdown of
starch. Obtained from starch by the application
of heat or acids and used mainly as adhesives
and thickening agents.

c. Cellulose – non-digestible by humans. They
lower the blood glucose level of people with
diabetes. That is composed of glucose units,
forms the main consstituent of the cell wall in
most plants, and is important in the
manufacture of numerous products, such as
paper, textiles, pharmacueticals.
d. Pectin – sources from fruits and are often
used as a base for jellies
e. Glycogen – “animal starch”
f. Hemicellulose – also indigestible, found in
sugar, pectin, woody fibers, eaves, stems.
g. Insulin – Important medicine and nursing
as it provides test of renal function.

Functions of Carbohydrates:
1. main source of energy for the body
2. protin sparing action
3. necessary for normal fat metabloism
4. Cellulose stimulate peristalic movement of the
gastrointestinal tract. Absorb water to give bulk
to the intestines.
5. Lactose encourage the growth of beneficial
bacteria, resulting in a laxative action.
6. Glucose is the sole source of energy in the
brain. Proper functioning of the tissues

Sources of Carbohydrates
1. whole grain
2. sweet potatoes and white potatoes bananas,
dried fruits
3.milk (lactose)
4.Sugar, sweets, honey, maple sugar
Empty Calorie – foods which do not contain ant
other nutrients except carbohydrates.

Common Diseases:
1. overweight
2. diabetes
3. tooth decay
4. depressed appetite
5. fermentation causing gas fromation
6. cancer

Deficiency
1. ketosis – disease caused by lack of
carbohydrates, in which the acid level of the
body is raised
2. protien - energy malnutrition
a.kwashoirkor – protien deficiency
b. Marasmus – calorie deficiency

3. low blood sugar level
-fats, oils, and waxes belong to the group of
naturally accuring organic materials called –
lipids
-lipids are those constituents of plants or
animals wich are insouble in water but soluble in
other organic solvents.
- most consentrated form of energy
- contains 9 calories per gram fat
-it is recommended 15-25% fat in the diet
-the basic unit of fat is called “triglyseride”,
which consist of molecule of glycerol attached to
the 3 fatty acid

3 Forms of Fatty Acids
1. Saturated Fats
– shown to raise blood cholesterol.
Considered the most dangerous type of fat that
lead to raise blood cholesterol may lead to
colonary heart desease. Difficult to metabolize
causing weight gain
Sources:
Butter, lard, meat, cheese, eggss, coconut oil,
chocolates, cakes, cookies

2. Monounsaturated fat
– lower level of “bad cholestorol”.
sources:
vegetable oil, peanut, sot bean, corn, olive oil,
canola oil
-3. Polyunsaturated Fat
- lower leve of total cholesterol.

CLASSES:
1. Omega 3 – have a positive effect on reducing
mortality from cardiovascular desease
- reduce blood clotting tendency and
reduce blood preasure.
2. Omega 6 – “linoleic acid” polyunsaturated
fatty acid.
- lowers cholesterol levels in the blood
and helps in the prevention of heart deasese
- sources of polyunsatured fats:
unrefined saff flower, corn, sesame, soy bean,
sun flower oil, seeds, nutts, dark green
vegetables

Fatty Acid
Composition
of
Common food fats

OIL POLYUNSAT.
F.A
MONOUNSA
T F.
TOTAL
UNSAT. F.
SATURATED
F.A
Saff flower oil 75% 12% 86% 9%
Sun flower oil 66% 20% 86% 10%
Corn oil 59% 24% 83% 13%
Soy bean oil 58% 23% 81% 14%
Cotton seed oil 52% 18% 17% 26%
Canola oil 33% 55% 88% 7%
Olive oil 8% 74% 82% 13%
Peanut oil 32% 46% 79% 17%
Maragrine oil 18% 59% 77% 19%
Palm oil 9% 37% 46% 49%
Coconut oil 2% 6% 8% 86%
Shortening 14% 51% 65% 31%
Animal fat
Tuna fat 37% 26% 63% 27%
Chicken fat 21% 45% 66% 30%
Beef fat 4% 42% 46% 50%
Butter fat 4% 29% 33% 62%

Functions
1. important source of calories to provide a
continues supply of energy.
2. protien sparing
3. maintain the constant blood temperature
4. cushions vital organs such as kidney against
injury
5. facilitate the absoption of fats soluble vitamins
(ADEK)
6. provides satiety and delays o set on hunger
7. contributes flavor and palatability to the diet

CHOLESTEROL
-is a major component of all cell membranes. It
is required for systesis of sex hormones, bile
acids, and vitamin D. It is also a precursor of the
steroid hormones.
-cholesterol is also made in the body and is
taken also through foods
- but choleesterol is a major factor in the
development of heart disease
-daily intake should not exceed 300mg per day

Source of Dietary Cholesterol
• Richest: egg yolk, fish roes, mayonnaise, and
shell fish
• Moderate: fat on meat, duck, goose, cold cutss,
whole milk, cream,ice cream, cheese, butter and
most commercially made cakes, biscuits and
pastries.
• Poor: all fish and fish canned in vegetable oil,
very lean meats, poultry without skin, skimmed
milk, low fat yoghurt and cottage cheese.
• Cholesterol free: all vegetables, and vegetable
oils, fruit (including avocados and olives), nuts,
rice, egg white and sugar.

Vocabularies:
Lipid - any of a group of organic compounds,
including the fats, oils, waxes, sterols, and
triglycerides, that are insoluble in water but
soluble in nonpolar organic solvents, are oily to
the touch.
Fat - any of various soft, solid, or semisolid
organic compounds constituting the esters of
glycerol and fatty acids and their associated
organic groups.
Oil - is liquid at room temperature soluble in
various organic solvents such as ether but not in
water

Cholesterol - is a form of fat in animal origin that
is a factor in the development of heart disease.
Transfat - fatty acids that are produced when
polyunsaturated oil are hydrogenated to make
them more solid. Thus raise the level of blood
cholesterol.
Hydrogenated fats- unsaturated oil undergone
hydrogenation to make them more solid and less
resistant to heat.
Low Density Lipoprotein (LDL)- a complex of
lipids and proteins, with greater amounts of lipid
than protein, that transports cholesterol in the
blood. High levels are associated with an increased
risk of atherosclerosis and coronary heart disease.

10 Foods High Transfats
1. Spreads - mayonnaise, margarine, butter
2.Package foods - cake mixes, biscuits
3.Soups - noodle soups
4.Fast foods - Mcdonalds, kentucky fried
chicken
5.Frozen foods - frozen pies, pizza, breaded fish
sticks, breaded chicken.
6.Baked goods - cupcakes
7.Cookies and cakes
8.Donuts
9.Cream filled cookies
10.Chips and Crackers

Sources of Fat
1.Animal Fats - fat from meat, fish, poultry,
milk, milk products and eggs.
2.Vegetable Fats - margarine, seed and
vegetable oil, nuts
3.Visible Fats - butter, cream, margarine, lard,
fish liver oils, pork fat
4.Invisible Fats - cheeses, olives, cakes, nuts,
pastries
Diseases:
1.Heart Desease 2.Cancer 3.Obesity

PROTEIN
-Known as the building blocks of the body
-It contains the elements of carbon, hydrogen,
oxygen and nitrogen.
-Protein is made up of amino acids which is the
basic component of protein
AMINO ACIDS
are known as the building blocks or protein.
They perform many important functions such as:
-building cells
-protecting the body from viruses or bacteria
-repairing damaged tissue and carrying oxygen
throughout the body

• There are 20 different amino acids.
• Amino acids are linked together to form
peptides, which are small chains of amino acids.
• The peptides are then linked together to form
larger proteins.
• There are thousands of different proteins that
carry out a large number of jobs in the human
body.
• Even though so many different proteins are at
work in your body, you dont have to worry about
consuming each individual protein from the
foods you eat.

• Your body will make those proteins.
• All you need to do is to make sure your
body has a healthy supply of all 20 of the
different amino acid “building blocks”.
• Having enough of those amino acids is
easy because your body can make 11 of
them from other compounds already in
your body.
• That leaves eight amino acids that you
must get from your diet.

Types of amino acids
1.Essential amino acids
- are those that are necessary for good health
but cannot be produced by the body and so must
be supplied in the diet.
Ex. Leucine, isoleucine
lysine, valine
typtophan, phenylalanine,
methionine serine

2.Non-essential amino acids
- are those that are produced by the body so
not as necessary in the diet.
ex. Aspartic acid tyrosine glycine
cysteine arginine
glutamic acid histidine
glutamine alanine
asparagine proline

Complete and Incomplete Protein
• Complete - contain all essential amino acid in
sufficient quantities to supply the bodys need
sources:proteins from animals
• Incomplete - those deficient in one or more
essential amino acids.
sources:plant (grains,legumes,seeds and nuts)

Functions of Proteins
1) Used in repairing worn out body tissue
2) Source of heat and energy
3) Contribute to numerous essential body secretions
(mucus, milk, sperm cells)
4) Keeping fluids and pH balanced in the body
5) Play a large role in the resistance of the body to
diseases
6) Contributing to enzyme activity that promotes
chemical reactions in the body
7) Signaling cells what to do and when to do it
8) Transporting substances around the body
9) Serving as building blocks for hormone
production

10) Helping blood clot
11) Serving as structural components that give
our body parts their shapes
COMPLETE PROTEIN
1.Meat - beef, pork, lamb
2.Poultry - chicken, turkey, duck
3.Fish
4.Dairy Products - milk, yogurt, cheese

Incomplete Proteins
1.grains - beans, corn, oats, pasta, whole grain
breads
2.legumes, seeds and nuts-sesame seed,
sunflower seed, peas, rice, peanuts, cashew
3.vegetable-brocolli
Common diseases
1) Heart disease
2) Cancer(prostate, pancreas, kidney, breast and
colon)
3) Osteoporosis
4) Weight control
5) Kidney diseases
6) ketosis
protein-energy malnutrition

CHAPTER 5
MICRO NUTRIENTS
Vitamins and minerals
Vitamins
• Complex organic compound to regulate body
processes and maintain body tissue
• “Vitamin” comes from the latin word “vita”
meaning life, “amine” means nitrogen
compound.
• Vitamins do not give the body energy.

• Therefore, we cannot increase our physical
capacity by taking extra vitamins
• Vitamins do not have calorie value.
Vitamins terminologies
• Precursor or Provitamins-these are
compounds that can be changed to the
active vitamins
Ex. Carotene are precursors to vit. A

• Preformed vitamins - naturally occuring
vitamins that are inactive form and ready for its
biological use.
Ex. Animal sources
• Avitaminosis - severe lack of vitamins
Ex. Avitaminosis A leads to night blindness
• Hypervitaminosis – “vitamin toxicity”
excessive accumulation of vitamins in the body
• Vitamine malnutrition – “too much or too
little”

Nomenclature of Vitamins
VITAMIN NOMENCLATURE
Vitamin A Retinol
Vitamin D Calciferol
Vitamin E Tocopherol
Vitamin K Phylloquinone
Vitamin B1 Thiamine
Vitamin B2 Ribiflavin
Vitamin B3 Niacin
Vitamin B4 Adenine
Vitamin B5 Panthotenic acid
Vitamin B6 Pyridoxine
Vitamin B7 Biotin
Vitamin B8 Inositol (vitamin like factor)
Vitamin B10 Para-aminobenzoic Acid (Pseudo Vit.)
Vitamin B12 Cyanocobalamin (cobalamin)
Folic Acid

FAT SULUBLE VITAMINS (vitamin ADEK)
oFat Soluble Vitamin – can be absorbed in the
presence of fat and stored in the body.
oFat Soluble Vitamins generally have precursors
or pro vitamins
oThey can be stored in the body, deficiencies are
slow to develop.
oNot absolutely needed daily from food sources
oStable spacially in daily cooking

VITAMIN A (retinol)
- vitamin a s a group of compounds that play
an important role in vision, bone growth,
reproduction, cell division, and cell
differentiation (in which a cell becomes part of
the brain, muscle, lungs, blood, or other
specialized tissue. It helps regulate the immune
system, which helps prevent or fight off
infections by making making white blood cells
that destroy harmful bateria and viruses. It also
may help lymphocytes (a type of whit blood cell)
fight infections more effectively.

• Vitamin A promotes healthy surface linings of the
eyes and the respiratory, urinary and intestinal
tracks. When those linings breakdown, it becomes
easier for bacteria to enter the body and cause
infection. It also helps the skin and mucous
membranes function as a barrier to bacteria and
viruses
• Vitamin A found in foods that come from animals is
called preformed vitamin A. It is absorb in the form
of retinol, one of the most usable (active) forms of
vit. A. Sources include liver, whole milk and some
fortified food products.Retinol can be made into
retinal and retinoic acid (other active forms of vit.
A) in the body.

- Vitamin A that is found in colorful fruits
and vegetables is called provitamin A
carotenoid. They can be made into retinol in the
body. In the united states, approximately 26% of
vitamin A consumed by men and 34% of vitamin
A consumed by women is in the form of pro
vitamin A Carotenoids. Common pro vitamin A
Carotenoids found in foods that come from
plants are beta-carotene, alpha, and beta-
cryptoxanthin. Among this, beta-carotene is
most efficiently made into retinol.

Table 1: Selected animal sources of vitamin A [18]
FOOD VITAMIN A (IU)* %DV**
Liver, beef, cooked, 3 ounces 27,185 545
Liver, chicken, cooked, 3 ounces 12,325 245
Milk, fortified, skim, 1 cup 500 10
Cheese, cheddar, 1 ounce 284 6
Milk, whole (3.25% fat), 1 cup 249 5
Egg substitute, ¼ cup 226 5

Table 2: Selected Plant sources of vitamin A (from beta-carotene) [18]
FOOD VITAMIN A
(IU)*
%DV**
Carrot juice, canned, ½ cup 22,567 450
Carrots, boiled, ½ cup slices 13,418 270
Spinach, frozen, boiled, ½ cup 11,458 230
Kale, frozen, boiled, ½ cup 9,558 190
Carrots, 1 raw (7 ½ inches) 8,666 175
Vegetable soup, canned, chunky, ready-to-serve, 1
cup
5,820 115
Cantaloupe, 1 cup cubes 5,411 110
Spinach, raw, 1 cup 2,813 55

FOOD VITAMIN A (IU)* %DV*
*
Apricots with skin, juice pack, ½ cup 2,063 40
Apricots nectar, canned, ½ cup 1,651 35
Papaya, 1 cup cubes 1,532 30
Mango, 1 cup sliced 1,262 25
Oatmeal, instant, fortified, plain, prepared with
water, 1 cup
1,252 25
Peas, frozen, boiled, ½ cup 1,050 20
Tomato juice, canned, 6 ounces 819 15
Peaches, canned, juice pack, ½ cup halves or slices 473 10
Peach, 1 medium 319 6
Pepper, sweet, red, raw, 1 ring (3 inches diameter
by ¼ inch thick)
313 6

* IU = International Unit
** DV = Daily Value. DVs are reference numbers
based on the Recommended Dietary Allowances
(RDAs). They were developed to help the consumers
if a food contains a lot or a little of a nutrient. The DV
for vitamin A is 5,000 IU. Most food labels do not list
Vitamin A content. The percent DV (%DV) column in
the table above indicates that the percentage of the
DV provided in one serving. A food providing 5% or
less of the DV is a low source while a food that
provides 10% to 19% of the DV is a good source. A
foods that provides 20% or more of the DVs is high in
that nutrient. It is important to remember that food
that provides lower percentage of the DV also
contribute in a healthful diet..

Functions
1) Vision Cycle - necessary component of visual
purple (rhodopsia). A pigment to make
adjustment to light and dark.
2) Necessary material for maintenance of
epithelial tissues.
3) Growth and Bone Development –
4) Reproduction – necessary for reproduction
and lactation.
5) Antioxidant

Deficiency
• Night blindness
• Eye lesions
• Retarded growth
• Lower resistance to infection
• Faulty skeletal and dental development
skin lesions
Toxicity
• Liver damage
• Mild dermatitis
• Thickening of the skin and peeling offs
• Course sparse hair
• Hyper coratenimia
(harmless orange appearance

vitamin D(calciferol)
Vitamin D actually refers to a group of steroid
molecules. Vitamin D is called as the sunlight
vitamin because the body produces it when the sun‘s
ultraviolet B (UVB) rays strike the skins. It is the only
vitamin the body manufacture naturally and is
technically considered as hormone.Vitamin D is
important in body for the proper absorption of the
calcium from the food. It is vital for the control of the
levels of calcium in the blood and also control the
rate at which the body excretes from the urine.

Health benefits
• adequate amount of vitamin D is necessary for
preventing bone loss. low levels of vitamin D and
insufficient sunlight exposure are associated with
osteoporosis. The body cannot absorb calcium from
food and supplements without an adequate intake of
vitamin D. After menopause, women are particularly at
risk for developing this condition. Vitamin D taken
along with calcium plays a critical role in maintaining
bone density. Vitamin D functions by increasing the
uptake of calcium from the intestine through interaction
with the parathyroid glands in controlling bone
reabsorption and serum calcium levels.

Vitamin D also increases reabsorption of phosphate
by the kidney tubule, and may directly affect the
osteoblast, the cell which forms bones.
• Vitamin D's immunomodulatory abilities may also
play a role in its anti-cancer activity. Vitamin D
demonstrats a dose-dependent inhibitation of cell
proliferation in a number of cancer cells line. it also
has a pro-differentiation on these cells, resulting in
potent anti-cancer activity in some preliminary
work. Vitamin D increases the potency of cytokines
and enhances the phagocyte activity and antibody-
dependant cytotoxicity of macrophages and that
boosts natural killer cell activity and helps regulate
T cells, among other things. Vitamin D's analogues
show significant experimental activity against
colorectel, renal cells, breast and phosphate cancers,
among others.

• Maintaining sufficient Vitamin D may help decrease
the risk of several autoimmune diceases such as
insulin-dependent diabetes mallitus, multiple
sclerosis and rheumatroid arthritis. a daily multi-
vitamin supplement containing vitamin D may
reduce the risk of developing multiple sclerosis. Low
intakes of vitamin D may be linked to an increased
risk of arthritis of the hip in older women. One
recent study showed that taking 400 IU or more of
vitamin D daily was effective in delaying or stoping
the progression of osteoarthritis of the knees.
Autoimmune responses are mediated by immune
cells called T cells. The biologically active form of
vitamin D can modulate T cells responses, such that
the autoimmune responses are diminished.

• Vitamin D is sometimes used in the treatment
for psoriasis. Because vitamin D and its
analogue are potent antiproliferactive agents for
keratinocytes and stimulators of epidermal cell
differentiation. Calcipotrol has been
demonstrated to significantly improve psoriatic
lesions in a number of double-blind, placebo-
controlled tials. Because it plays a role in skin
cell metabolism and growth, vitamin D can be
helpful in treating the itching and flaking
associated with skin ailments.

• Vitamin D protects against the preventable bone
diseases rickets and osteomalacia (softening of
the bone in adults caused by inability to properly
disposit calcium). An adequate level of vitamin
D in the body is necessary to maintain strong
bones and to help prevent fractures in older
people. Vitamin D supplement are also used for
person with genetic diseases that interfere with
the metabolism of vitamin D.

functions
1.absorption of calcium and phosphorus
2.essential for growth and development
food sources
• Synthesis with sunlight (10mins/day)
• Cold liver fish, halibut (type of flatfish), salmon,
sardines, egg yolk
• Fortified vit. A product

Deficiency
• Tetany ( abnormal muscle twitching and cramps)
• Rickets (defective bones, retarted growth)
• Osteomalasia
• (softening of the bones)
Toxicity
• Tetany ( abnormal muscle twitching and cramps)
• Demineralisation of the bone
• Polyuria
• Weight loss
• Hypercalcemia

Vitamin E (Tocopherol)
The health benefits of Vit. E ranges include skin
enhancement, wound healing, immune function
and protection against various diseases. Also
called Alpha-tocopherol, vitamin E is believed to
reduced cholesterol and plaque buildup, reducing
the risk of stroke and coronary artery disease
(CAD).
Vitamin E is an essential nutrient, which means the
body needs it but cannot produce it on its own.
However, vitamin E deficiency is rare because it is fat-
soluble - it is stored in the fat tissues for up to six months
before getting deplete. Common food source includes nuts,
poultry, wheat products and various vegetable oils,
particularly wheat germ oil. It also available as a health
supplement, other health benefits of vitamin E include the
following:

Antioxidant
One of the health benefits of vitamin E is its antioxidant
capacity. Antioxidants help remove free radicals –
unstable compound that damage cell structure, increasing
the risk of cancer and weakening the immune system. This
also protect against eye diseases, diabetes and pancreatic
disorder and Alzheimer's disease.
Cholesterol reduction
Vitamin E prevents cholesterol from being converted in to
plaque, which thicken the blood vessels and lead to stroke
and heart disease. It also thins the blood and improve
blood flow even with plaque buildup on the artery wall,
studies shows that vitamin E from food can reduce the risk
of stroke in postmenopausal women, although further
studies are needed to support this calm.

Skin care
Skin and lip protection are also well-known health benefit
of Vitamin E. vitamin E helps retain the moisture in the
skin and prevent itchiness, dryness and chapping. Its also
protect against UV radiation and speeds-up would
healing.it can be applied topically and is a main ingredient
to most cream, lotion and sunscream.
Anti-Inflammatory and pain relief
Studies suggest that vitamin E can both prevent and
relieved osteoarthritis. Its effect is similar to non-steroidal
anti-inflammatory drugs (NSAIDs), which are traditionally
used to relieve arthritic pain. It also improve joint
mobility, preventing gout and buildup of waste material in
the joints.

Food sources
Whole grain nuts, seeds, green and leafy
vegetables, and polyunsaturated fats
• No toxicity, this nutrient cannot be stored to a
large extend in the body.

Vitamin K ( Phylloquinone )
Functions
Aids in blood clothing and mineralization
Food source
Green leafy vegetables, soy beans
• Deficiency
Hemmorhagic diseases
Toxicity
• Vomiting
• Albuminuria
• Hemolysis

FYI
• Anti oxidant – any substance that reduces
oxidative damage (damage due to oxygen) such
as that caused by radicals.
• Free radicals – are highly reactive chemicals that
attack molecules by capturing electrons and thus
modifying chemical structures.
• PHYTOCHEMICAL – natural bioactive
compound found in plant food that works with
nutrients and dietary fiber to protect against
disease.

Water Soluble Vitamins
• Water soluble vitamin are B-complex group and
vitamin C
• Dissolve with water and are not stored, they are
eliminated in urine, so we need continuous
supply of this vitamin in the diet everyday.
• Water-soluble vitamin are easily destroyed or
wash out during food storage or preparation.
• To reduce vitamin loss, refrigerate fresh
produce, keep milk and grains away from strong
light, and the cooking water from vegetable to
prepare soups.

Vitamin C ( Ascorbic Acid )
Vitamin C is a water-soluble vitamin, meaning that
your body doesn’t store it. We get what we need, instead,
from food. You need vitamin C for the growth and repair of
tissues in all parts of your body. It helps the body make
collagen, an important protein used to make skin,
cartilage, tendons, ligaments, and blood vessels. Vitamin
C is essential for healing wounds, and for repairing and
maintaining bones and teeth.
Vitamin C is a antioxidant, along with vitamin E,
beta-carotene, and many other plant based nutrient.
Antioxidants block some of the damage caused by free
radicals, which occur naturally when bodies transform
food into energy. The build-up of free radicals over time
may be largely responsible for the aging process and can
contribute to the development of health conditions such as
cancer, heart disease and arthritis.

Evidence suggest that many people may be
mildly deficient in vitamin C, although serious
deficiencies are rare industrialized countries.
Smoking cigarettes lowers the amount of vitamin
C in the body, so smokers are at the higher risk of
deficiency. Signs of vitamin deficiency include dry
and splitting hair; gingivitis (inflammation of the
gums) and bleeding gums; rough, dry, scaly skin;
decreased wound-healing rate, easy bruising;
nosebleed; and a decreased ability to ward off
infection. A severe form of vitamin C deficiency is
known as scurvy.

functions
1) Maintenance of bones, teeth, connective tissues,
cartilages.
2) Absorption of calcium, iron, and folacin
3) Absorption of brain hormones, immune factor
4) Antioxidant
Deficiency
1) Bleeding gums, scurvy, anemia
2) Joint pain, increase resistance to infections,
3) Rough skin, hair loss, loose teeth
toxicity
Diarrhea, bloating, cramps, formation of kidney stone

food source
Foods that are the highest sources of vitamin C include:
• Cantaloupe
• Citrus fruit and juices, such as orange and grapefruit
• Kiwi fruit
• Mango
• Papaya
• Pineapple
• Strawberries, raspberries, blueberries, canberries
• Watermelon
Vegetables that are the highest sources of vitamin C include:
• Broccoli, Brussels sprout, cualiflower
• Green and red peppers
• Spinach, cabbage, turnip greens, and other leafy greens
• Sweet and white potatoes
• Tomatoes and tomato juice

Vitamin B (Thiamine)
Vitamin B, also called thiamine or thiamin, is one of 8
b vitamins. All B vitamins help the body convert food
(carbohydrates) into fuel (glucose), which is burn to
produced energy. The B vitamins, often referred to as
B complex vitamins, also help the body metabolized
fats and proteins. B complex vitamins are necessary
for healthy skin, hair, eyes and liver. They also help
the nervous system function properly, and are
necessary for optimal brain function.
All vitamin B are water-soluble, meaning that the
body does not store them.

Like the other B complex vitamins, thiamine is
considered as “anti-stress” vitamin because it may
strengthen the immune system and improve the
body’s ability to withstand stressful condition. It is
named B1 because it was the first vitamin
discovered.
Thiamine is found in both plants and animals and
plays a crucial role in certain metabolic reactions.
For example, it is required for the body to form
adenosine triphosphate (ATP), which every cell of
the body uses for energy.

Thiamine deficiency is rare, but can occur in
people who gets most of their calories from sugar
or alcohol. People who are deficient in thiamine
may experience fatigue, irritability, depression
and abdominal discomfort. People with thiamine
deficiency also have difficulty digesting
carbohydrates. As a result, a substances called
pyruvic acids builds up in their bloodstream,
causing loss of mental alertness, difficulty
breathing, and heart damage ( a disease known as
beriberi).

Beriberi
The most important used of thiamine is to
treat beriberi, which is caused by not having
enough thiamine in your diet. Symptoms
including swelling, tingling, or burning sensation
in the hands and feet, confusion, difficulty
breathing (from fluid in the lungs), and
uncontrolled eye movements (called nystagmus).
Although people in the development world
generally do not have to worry about getting
enough thiamine because food such as cereals and
bread are fortified with vitamin, people can
develop a deficiency fairly quickly, because the
body does not store thiamine.

Wernicke-korsakoff syndrome
Wernicke-korsakoff syndrome is a brain
disorder causes by thiamine deficiency; as with
beriberi, it is treated by giving supplemental
thiamine. Wernicke-korsakoff is actually two
disorders: Wernicke's disease involves damage to
nerve in the central and peripheral nervous
systems and is generally caused by malnutrition
from habitual alcohol abuse. Korsakoff symdrome
is characterized by memory impairement and
nerve damage. High doses of thiamine can
improve muscle coordination and confusion, but
rarely improves memory loss.

Cataracts
preliminary evidence suggests that thiamine - - along with
other nutrients - - may lower the risk of developing cataracts. People
with plenty of protein and vitamin A, B1, B2 and B3 (niacin) in their
diet are less likely to develop cataracts. Getting enough vitamin C,E
and B complex ( particularly B1, B2 B9 [folic acid], and B12
[cobalamin) may further protect the lens of your eyes from
developing cataracts. More research is needed.
Alzheimer’s disease
because lack of thiamine can cause dementia in Wernicke-
korsakoff syndrome, it has been proposed that thiamine might help
reduced severity of Alzheimer’s disease. Scientific studies have not
always shown any benefits from thiamine , however. More research
is needed before thiamine can be proposed as an effective treatment
for Alzheimer’s disease.

Heart failure
thiamine may be related to heart failure in two
ways. First, low levels of thiamine can lead to “wet
beriberi,” a conditions where fluid builds up around
the heart. However, it isn’t clear that taking thiamin
will help people with heart failure not related to
beriberi.
Many people with heart failure take diuretics
(water pills), which help rid the body of excess fluid.
But diuretics may also cause the body to get rid of too
much thiamine. A few small studies suggest that
taking thiamine supplement may help. A
multivitamin, taken regularly, should provide enough
thiamine.

Deficiency
1. Mental confusion
2. Wasting; edema; impaired growth; beriberi.
Toxicity ( NONE )
none
Food sources
very good sources of vitamin B1 includes
asparagus romaine lettuce, mushrooms, spinach,
sunflower seeds, tuna, green peas, tomatoes, eggplant
and Brussels sprouts, pork, liver, whole grains, lean
meats

vitamin B2 (Riboflavin)
vitamin B2, also called riboflavin, is one of the 8
B vitamins. All B vitamins help the body to convert
food (carbohydrates) into fuel (glucose), which is
“burned” to produce energy. This B vitamins, often
referred to as B complex vitamins, also help the body
metabolize fats and protein. B complex vitamins are
necessary for healthy skin, hair, eyes and liver. They
also help the nervous system function properly.
in addition to producing energy for the body,
riboflavin also work as an antioxidant by scavenging
damaging particles in the body known as free radicals.

Free radicals occur naturally in the body but can
damage cells and DNA, and may contribute to the
aging process, as well as the development of a number
of health conditions, such as heart disease and cancer.
Antioxidants such as riboflavin can neutralize free
radicals and may reduce or help prevent some of the
damage they cause.
riboflavin are also needed to help the body
convert vitamin B6 and foliate into active forms. It is
also important for body growth and red blood cell
production.

Deficiency
Most healthy people who eat a well-balanced
diet get enough riboflavin. However, elderly
people and alcoholics may be at risk for riboflavin
deficiency because of poor diet. Symptoms of
riboflavin deficiency includes fatigue; slowed
growth; digestive problems; cracks and sore
around the corners of the mouth; swollen magenta
tongue; eye fatigue; swelling and soreness of the
throat; and sensitivity to light. Riboflavin is an
important nutrient in the prevention of headache
and some visual disturbances, particularly
cataracts.

Anemia
children with sickle-cell anemia (a blood
disorder characterized by abnormally shaped red
blood cells) tend to have lower levels of certain
antioxidants, including riboflavin. The same is
also true of people with iron deficiency anemia,
and studies suggest that taking riboflavin
supplements may improve the response to iron
therapy.

Cataracts
Vitamin B2, along with other nutrients, is
important for normal vision, and preliminary
evidence shows that riboflavin might help prevent
cataracts (damage to the lens of the eye, which can
lead to cloudy vision). In one double-blind, placebo-
controlled study, people who took a niacin-riboflavin
supplement had significantly less cataracts. However,
researchers don’t know whether that was due to
riboflavin, niacin, or the combination of the two. And
levels above 10 mg per day of riboflavin can actually
promote damage to the eye from the sun. more
research is needed to see if riboflavin has any real
benefit in preventing cataracts.

Migraine Headache
several studies indicate that people who get
migraines may decrease the frequency and duration of
the headache by taking riboflavin. One double-blind,
placebo-controlled by study showed that taking 400
mg of riboflavin a day cut the number of migraine
attack in half. The study didn’t compare riboflavin to
conventional medications used to prevent migraines,
however, so more research is needed.

Dietary sources
the best source of riboflavin include brewer’s
yeast, almonds, organ meats, whole grains, wheat
germ, wild rice, mushroom, soy beans, milk, yogurt,
eggs, broccoli, Brussels sprout, and spinach. Flour and
cereals are often fortified with riboflavin.
Riboflavin is destroyed by lights, so foods should
be stored away from light to protect its riboflavin
content. While riboflavin is not destroyed by heat, it
can be lost in water when foods are boiled or soaked.
During cooking, roasting, and steaming preserves
more riboflavin than frying or scalding.

Deficiency
1. Cracks at corners of the mouth;
2. Dermatitis around nose and lips;
3. Eye sensitive to light.
Toxicity (None)
Food sources
1. liver, milk, dark green vegetables, whole and
2. Enriched grains products, eggs

Vitamin B3 (Niacin)
Vitamin B3 is one of the 8 B vitamins. It is also known as
niacin (nicotinic acid) and has two other forms, niacinamide
(nicotinamide) and inositol hexanicotinate, which have different
effects from niacins.
All B vitamins helps the body to convert food
(carbohydrates) into fuel (glucose), which is “burn” to produced
energy. These b vitamins, often referred to as B complex
vitamins, also help the body metabolize fats and protein. B
complex vitamins are necessary for healthy skin, hair, eyes, and
liver. They also help nervous system function properly.
Niacin also help the body make various sex and stress-
related hormones in the adrenal glands and other parts of the
body. Niacin is effective in improving circulation and reducing
cholesterol levels in the blood.

Symptoms of mild deficiency include indigestion,
fatigue, canker sores, vomiting and depression. Severe
deficiency can cause a condition known as pellagra.
Pellagra is characterized by cracked, scaly skin, dementia
and diarrhea. It is generally treated with a nutritionally
balanced diet and niacin supplement. Niacin deficiency
also results in burning in the mouth and a swollen, bright
red tongue.
Very high doses of B3 (available by prescription)
have been shown to prevent or improve symptoms of the
following condition. However, taken at high doses niacin
can be toxic, so you should take doses higher than the
Recommended Daily Allowance only under your doctor’s
supervision. Researchers are trying to determine if inositol
hexanicotinate has familiar benefits without serious side
effects, but so far results are preliminary.

High Cholesterol
Niacin (but not niacinamide) has been used since
1950s to lower elevated LDL (“bad”) cholesterol and
triglyceride (fats) levels in the blood and is more effective
in increasing HDL (“good”) cholesterol levels than other
cholesterol-lowering medications. However, side effect can
be unpleasant and even dangerous. High doses of niacin
cause flushing of the skin (which can be reduced by taking
aspirin 30 minutes before the niacin), stomach upset
(which usually subsides within a few weeks), headache,
dizziness and blurred vision. There is an increased risked
of liver damage. A time-release form of niacin reduces
flushing, but it’s a long-term use is associated with liver
damage. In addition , niacin can interact with other
cholesterol-lowering drugs (see “possible interactions”).
You should not take niacin at high doses without your
doctors supervision.

Atherosclerosis
because niacin lower LDL and triglycerides in
the bloods, it may help prevent atherosclerosis
(hardening of the arteries) and is sometimes
prescribed along with other medications. However,
niacin also increase level of homocysteine levels in the
blood, which is associated with an increased risk of
the heart disease. This is another reason you should
not take high doses of niacin without your doctor
supervission.

Diabetes
Some evidence suggest that niacinamide (but not niacin)
might help delay the onset of insulin dependence (in other words,
delay the time that you would need to take insulin) in type 1
diabetes. In type 1 diabetes, the body’s immune system mistakenly
attacks the cells in the pancreas that make insulin, eventually
destroying them. Niacinamide may help protect those cells for a time
, but more research is needed to tell for sure.
The effects of niacin on type 2 diabetes is more complicated.
People with type 2 diabetes often have high level of fats and
cholesterol in the blood, and niacin, often in conjuction with other
drugs, can lower those levels. However, niacin can also raise blood
sugar levels, resulting in hyperglycemia, which is particularly
dangerous for someone with diabetes. For that reason, anyone with
diabetes should take niacin only when directed to do so by their
doctor, and should be carefully monitored for hyperglycemia.

Dietary sources
the best dietary sources of vitamin B3 are
found in beets, brewer’s yeast, beef liver, beef
kidney, fish, salmon, swordfish, tuna, sunflower
seeds and peanuts. Bread and cereals are usually
fortified with niacin. In addition, food that contain
tryptophan, an amino acid the body coverts in to
niacin, include poultry, red meat, eggs, and dairy
products.

Vitamin B5 (Pantothenic Acid)
All B vitamins helps the body to convert food
(carbohydrates) into fuel (glucose), which is “burn” to produced
energy. These b vitamins, often referred to as B complex
vitamins, also help the body metabolize fats and protein. B
complex vitamins are necessary for healthy skin, hair, eyes, and
liver. They also help nervous system function properly.
In addition to playing a role in the breakdown of fats and
carbohydrates for energy, vitamin B5 is critical to the
manufacture of red blood cell, as well as sex and stress-related
hormones produced in adrenal gland (small gland that sit atop
the kidney). Vitamin B5 is also important in maintaining a
healthy digestive track, and it helps the body use other vitamin
(particularly B2 or riboflavin). It is sometimes referred to as the
“anti-stress” vitamin because of its effect on the adrenal gland,
but there is no real evidence as to whether it helps the body
withstand stress condition.

Dietary Sources
Pantothenic acid get its name from the greek root
“pantos”, meaning ‘’everywhere”, because it is available in
a wide variety of food. A lot of vitamin B5 is lost when your
food is processed, however. Fresh milk, vegetable, and
whole unprocessed grains have more vitamin B5 than
refined, canned and frozen foods. The best source is
brewer’s yeast, corn, cauliflower, kale, broccoli, tomatoes,
avocado, legumes, lentils, egg yolks, beef (especially organ
meat such as liver and kidney), turkey, duck, chicken,
milk, split peas, peanuts, soy beans, sweet potatoes,
sunflower seeds, whole grains bread and cereals, lobster,
wheat germ and salmon.

Deficiency
uncommon due to availability in most foods;
Fatigue; nausea, abdominal cramps;
difficulty sleeping.
toxicity
(NONE)

Vitamin B6 (pyridoxine)
Vitamin B6 also called as pyridoxine are one of the 8
B vitamins. All B vitamins helps the body to convert food
(carbohydrates) into fuel (glucose), which is “burn” to
produced energy. These b vitamins, often referred to as B
complex vitamins, also help the body metabolize fats and
protein. B complex vitamins are necessary for healthy skin,
hair, eyes, and liver. They also help nervous system
function properly.
Functions
Aids in protein metabolism, absorption;
Aids in red blood cell formation;
Help body use fats.

Deficiency
Skin disorder, Dermatitis
Cracks at the corners of Mouth;
Irritability; anemia; kidney stone;
Nausea, smooth tongue.

B8 (Inositol)
Functions
Helps release energy from carbohydrates
Aids in fats synthesis.
Deficiency
Fatigue; loss of appetite, nausea, vomiting;
Depression; muscle pains; anemia.
Toxicity ( NONE)
Food Sources
Liver, kidney, egg yolk, milk,
Fresh Vegetables

Vitamin B12 – Phylloquinone
Functions
Synthesis of red blood cell
Deficiency
Anemia, fatigue, sore tongue
Food Sources
All animal products

Minerals
What is mineral?
Minerals are elements that are not organic needed by the body
in relatively small amount to help regulate body process and
maintain tissue structure.
* Minerals do not broken down during digestion nor
destroyed by heat or light.
Trace and major minerals
* Trace minerals – minerals that are required in our
diet at amount less than 100 mg/day
* Major minerals – minerals that are required in our
diet at amount greater than 100 mg/day

Primary Roles:
. Metabolic Health
. Antioxidant
. Blood health
. Bone health
. Electrolyte balance
Major Minerals
1) Calcium 4) Potassium
2) Phosphorus 5) Sodium
3) Magnesium 6) chloride
Trace Minerals
1) Iron 5) Selenium
2) Iodine 6) Manganese
3) Zinc 7) Chromium
4) Flouride

Major minerals
Mineral Symbol Functions Deficiency Food source
Calcium Ca
Maintenance of bones
and teeth
Osteoporosis,
convulsion,
muscle spasm
Dairy products,
green leafy veg,
fish with bones
Phosphorus Ph Bone growth
Milk, cereal, all
foods
Magnesium Mg
Muscle contraction,
Bone & tooth structure
Green veg,, sea
foods, legumes
Sodium Na
Body fluid & acids-
based balance
Hypertension,
edema
Salt, processed
foods
Potassium K Body fluid balance All whole foods
Chloride Cl Body fluid balance
Salt, processed
food

Trace Minerals
Mineral Symbol Functions Deficiency Food source
Iron Fe
Red blood cell
structure
Iron def. anemia
Dark green leafy
vegetables, liver,
legumes
Iodine I
Thyroid hormone
development
Energy Metabolism
Goiter
Sea foods, iodized
sale
Zinc Zn
Fetal development,
wound healing
Whole grain, meat,
egg
Flouride Fl Teeth maintenance Dental carries
Fortified water, tea,
fish bones

Water
. Most important constituent is
water
• . The major component of body
is water
. 60 -70% water
. Water is necessary to transport
nutrients
. Regulate body temperature
. Remove waste materials
. Participate in chemical reaction &
energy production
. Recommended to drink at least 8 glasses a day
. If trying to loose weight 12-15 glasses a day is recommended
. A high intake of water aids in fat loss
. Caffeine and alcohol are both diuretics. Large intake of water is
recommended

. Hangover are generally cause by the dehydration action
by alcohol
. Match a bottle of beer with a glass of waterto lessen the
intensity of hangover
. Vital element, second only to oxygen
. Vital everyday
. Things that dehydrates:
- Aging process
- Sweat from exercise
- Medication
- Caffeine
. Good general rule: for each glass of beverage with
caffeine that you consume, drink one extra glass of water.
. Other benefits
- Helps utilize stored fats to energy
- Helps body recover quicker after exercise
- Aids healing process when you have been ill

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