A Presentation on

Health and Nutrition

5th Nov 2008

Reality Check Lifestyle Questionnaire Do you smoke or are you regularly exposed to passive smoke? Are you exposed to pollution/fumes/dust ? Do you consume fried and fatty foods at least once a week ? Do you consume 5-13 servings of fruits & vegetables everyday? Do you find difficult to exercise daily ? Do you believe you lead a stressful life ? The 4 pillars of optimal health Exercise Attitude Rest Nutrition Nutrition: Todays meal... Lack of vitamins and minerals Lack of fiber High amounts of fat and cholesterol Empty calories

 Free radicals which damage the heart, lungs, skin, brain and tissues Balanced Nutrition is required for: Growth Development Energy Maintenance Nutrients required by Body: Macronutrients Macronutrients are nutrients that Provide calories or energy Needed for growth, metabolism, and for other body functions. Since macro means large, macronutrients are nutrients needed in large amounts. e.g. Essential Fatty Acids Dietary Fiber Carbohydrates Minerals Proteins

Micronutrients Nutrients you must get from food because your body Cant make them from scratch. Needed only in small amounts because the body uses them without breaking them down, as happens to Carbohydrates and other macronutrients. e.g. Vitamins Minerals Vitamins: Vitamins are natural organic substances essential for the proper regulation of reproduction, growth, health, and energy production. Humans are unable to manufacture most of the necessary vitamins and these must be obtained from dietary sources, either as whole foods or supplements. So far, 13 compounds have been classified as vitamins. They further classify into: Fat-soluble vitamins Water soluble vitamins

Fat Soluble Vitamins: Nutrient Function Vitamin A 1. Req. for vision, growth, building immunity (Retinol or & bone development Beta 2. Beta carotene functions as an anti-oxidant carotene) 3. carrot, radish, pumpkin, broccoli, barley, turnip, apricot, wheat, maize, potato, peas, egg, chicken meat, linseed, mango, orange, sweet potato and cilantro. Vitamin D 1. Normal bone growth and tooth function 2. Stimulates calcium & phosphorus absorption 3. Sunlight Vitamin E 1. Antioxidant protects body cells, Vit. A & unsaturated fatty acid 2. Maintains normal RBCs 3. Green vegetables, soybean, sunflower seeds, wheat germ, shrimp and cod are good source of vitamin E Vitamin K 1. Helps make 6 of the 13 proteins which help in blood clotting 2. Involved in bone building

Lettuce, cabbage, spinach, cauliflower and cereals are good source of vitamin K. Water Soluble Vitamins
3.

Nutrient Vitamin B complex

Vitamin C

Function 1.Assist in carbohydrate and protein metabolism & energy production 2.Help maintain healthy skin 3.Helps maintain a healthy nervous system 4.Essential for RBC formation, hormones & synthesis of DNA and protein Involved in metabolism of carbohydrates and synthesis of fats & proteins 5. Spinach and green vegetables, potatoes, tomato, tuna, shrimp, Whole grains, nuts, legumes, egg yolk, chicken and mutton are sources of vitamin B 1. Essential for formation of Connective tissue, bones & teeth 2. Assist in utilisation of other nutrients 3. Acts as an antioxidant 4. Indian gooseberry, orange, broccoli, cauliflower, pineapple, strawberries,

fresh fruits and citrus fruits are natural sources of vitamin C. Our Daily Requirement For Vitamins: Vitamin E 30 IU Vitamin K 80 mcg Vitamin B1 2.3 mg Vitamin B2 2.6 mg Vitamin B6 2 mg Vitamin B12 9 mcg Niacin 20 mcg Folic acid 400 mcg Biotin 300 mcg Pantothenic acid 10 mg Vitamin D 400 IU Vitamin C 90 mg Vitamin A 5000 IU

Minerals Nutrient Calcium Function 1. Helps build strong bones and teeth 2. Involved in muscle contractions and nerve function 3. calcium is found in milk and dairy products, cabbage, broccoli, salmon and seafood Chromium 1. Works with insulin for proper glucose metabolism Iron 1. Helps carry oxygen to body tissues including muscle 2. iron is present in spinach, tomato, broccoli, green vegetables, parsley, shrimp, beef liver etc Magnesium 3. Maintains normal muscles, nerves and immune functions 4. Bone health 5. Magnesium is found in green vegetables, legumes, fish, poultry and meat products. Phosphorus 1. Works with calcium to build and

Zinc Potassium

maintain bones and teeth 2. Helps convert food to energy 3. Phosphorus is found in grains, milk, egg, fish and meat. 1. Important in function of many enzymes 2. Wound healing 1. Vital for muscle contractions and nerve transmission 2. Important for heart and kidney function 3. Helps regulate fluid

Our Daily Requirement For Minerals: Calcium 200 mg Magnesium 100 mg Zinc 15 mcg Selenium 70 mcg Copper 2 mg Manganese 2 mg Chromium 120 mcg Molybdenum 75 mcg Phosphorus 45 mg Iron 7 mg

Major sources of Vitamins , Minerals& Phytonutients:

What is Protein? Pro-tein - Of Primary Importance

Largest constituent of body weight after water. 20% of our body weight. Found throughout the body. In muscle, bone, skin, hair, and virtually every other body part or tissue. Makes up the enzymes that power many chemical reactions and the hemoglobin. At least 10,000 different proteins make you what you are and keep you that way. THE BUILDING BLOCK Amino Acids Twenty-two basic units which provide the raw material for all proteins. Because the body doesn't store amino acids, it needs a daily supply of amino acids to make new protein. Proteins require a very specific order for their amino acids to remain functional. If one amino acid is missing, the entire protein might not work. Amino Acids make proteins Functions of Protein: Formation of New Tissues

Regulates water balance Movement of Nutrients Formation of Antibodies Carries oxygen through blood

Dietary Sources of Proteins: Milk Eggs Cheese Yoghurt Fish Beans Nuts & Seeds Meat Soy

What are Fats?......

 Very important for overall health Build and repair cells, helps in producing hormones, Vitamin D and bile acids (which aid digestion of fat). Fats or Lipids are classified into: Cholesterol Lipoproteins Triglycerides Types of Dietary Fats: Bad Fats : Saturated Fats Body can synthesize them Food Sources :Animal Fats, Butter Good Fats : Unsaturated Fats (Essential Fatty Acids) Omega 3 & Omega 6 Body cannot synthesize them Need to be obtained from food Food Sources Fish, Soybean, Walnut, Rapeseed oil

Deficiency of Essential Fatty Acid Leads to. Changes in cells Hair loss Skin scaliness Infertility Decreased capillary resistance Impaired wound healing Increased chance of infection As we discussed, we need to have a balanced Nutrition and it there are two sources to get it food and supplements. It is advised to have all types of food in your plate because:

Food contains Nutrition but All Nutrients are not present in a single food. ============================================

Thanks