Nutrition

(Part 1)
Nutrient Classification
(According to Function)
* Body Building
Form tissues or are a structural component of the body
Water - 2/3 of body weight
CHON - 20%,
CHO - 1%
Fats- 20%,
Minerals - 4%
* Energy giving
CHO, Fats & CHON
* Body regulating
Vitamins, minerals, proteins

Functions of protein
* Body building and structural role
20%of total body weight
* Source of energy
1 gram CHON = 4 calories
Should provide 10-15% of TEA
* Regulator of body processes (water balance)
* Body defense mechanism: gamma globulin
* Source of essential amino acids

Sources of proteins
* Complete Protein
contains all essential amino acids
can support life and promote growth
sources: animal proteins
* Partially Complete Proteins
can support life but cannot promote growth
sources: legumes
* Incomplete Proteins
cannot support life nor promote growth
sources: rice, gelatin

Functions of carbohydrates
* Chief source of energy
1 gram CHO = 4 calories

*
*
*
*
*

Cheap energy food

Protein sparer
Sole energy source for the brain and nerve tissues (glucose)
Storage form of energy (glycogen)
Indigestible carbohydrates (cellulose and hemicellulose) regulate intestinal
peristalsis and provide bulk

Sources of carbohydrates
* Sugars
* Cereals/rice/grains/oats
* Starchy vegetables

* Dried legumes
* Fruits

Functions of fats
* Concentrated source of energy
1 gram fat = 9 calories
* Storage form of energy
* Structural component
* Sparer of protein, thiamin & niacin
* Supplier of essential fatty acids
* Carrier of fat soluble vitamins
* Dietary lubricant
* Fatty acids are precursors of protaglandins needed for regulation of BP,
heart rate
* Ergosterol and calciferol
Vitamin D precursors
* Cholesterol
component of bile, emulsifying agent
utilized in the synthesis of adrenocortical hormones

Food sources
* Animal fats saturated fats
Meat fats - bacon, sausage
Dairy products - cream, cheese ice cream, egg yolk, butter
* Plant fats
Polyunsaturated fats - vegetable oil
soybeans, corn oil, cottonseed oil, peanut oil, sesame seed oil etc.
Saturated fats
coconut oil, palm oil
* Cholesterol
Brain, glandular organs
Oyster
Egg yolk
Butterfat, cream
Meat fats
Fish roe

Cholesterol in cardiovascular disease

* High levels of high density lipoproteins in the blood favor mobilization of

cholesterol thus preventing its deposit in the blood vessel wall
prevention of atherosclerosis

Omega 3 fatty acids

* Lower plasma triglycerides
* Thrombolytic
* Chief source: deep sea fish (mackerel, tuna, salmon, etc.)

The Minerals
* Macrominerals
1.Calcium
2.Phosphorus
3.Potassium
4.Sodium

5.Magnesium
6.Sulfur
7.Chlorine

Calcium
* Functions
Bone and teeth formation
Normal muscle contraction and nerve transmission
Blood coagulation
* Sources
Milk, cheese
Sardines, dilis
* Signs of deficiency
Rickets
Retarded growth

Kuhol, suso
Saluyot, malunggay
Osteomalacia
Tetany

* Signs of excess
Calcium rigor muscles go into a state of tonic contraction

Phosphorus
* Functions
Bone and teeth formation
Acid-base balance
Component of coenzymes
* Sources
Milk, cheese
Meat, poultry
Whole grains

Magnesium
* Functions

Component of enzymes
Normal conduction of nerve impulses for normal muscle contraction
(antagonistic to calcium which is a stimulator; magnesium is a relaxor)
* Sources
Whole grains
Green leafy vegetables

Sulfur
* Functions
Component of cartilage, tendon and proteins
Acid-base balance
*
Sources
Dietary protein

Sodium
* Functions
Body water balance
Nerve function
* Sources
Table salt and other seasonings
Processed cheese
Cured meat: ham, bacon, etc.

Potassium
* Functions
Body water balance
Nerve function
* Sources
Meat
Milk

Fruits and vegetables

Whole grains

Chloride
* Functions
Acid-base balance
Formation of gastric juice
* Sources
Table salt
Processed foods

The Minerals
* Microminerals
1.Iron
2.Iodine

3.Fluorine
4.Cobalt

5.Copper
6.Zinc
7.Manganese

8.Selenium
9.Molybdenum
10.Chromium

Fluoride
* Function
Maintenance of tooth structure
* Sources
Drinking water
Seafood
* Deficiency: tooth decay
* Excess: dental fluorosis (mottling of teeth)

Cobalt
* Functions
Component of vitamin B12
Normal functioning of all cells
* Sources
Liver, kidney
Oysters, clams
* Deficiency: pernicious anemia

Copper
* Functions
Promotes absorption of iron
Component of enzymes
* Sources
Seafood
Nuts
Legumes
Organ meats
* Deficiency: anemia

Zinc
* Functions
Component of enzymes
Development of male reproductive functions, esp. formation of
testosterone
Acceleration of wound healing
Normal sense of taste
* Sources
Meat
Seafood
Whole grains

Manganese
* Function
Component of enzymes
* Sources
Nuts
Whole grains
Vegetables and fruits
* Deficiency: abnormal bone and cartilage

Selenium
* Functions
Component of enzymes
Antioxidant
* Sources
Seafood
Liver
Whole grains
* Deficiency: muscle pain

Molybdenum
* Function
Component of enzymes
* Sources
Legumes
Cereals
Some vegetables
* Deficiency: disorder in nitrogen excretion

Chromium
* Function
Involved in glucose and energy metabolism
* Sources
Brewers yeast
Liver
Seafoods
Meat
Some vegetables
* Deficiency: impaired glucose metabolism