Essential Nutrients

m What is Wellness?
Wellness is the balance between Mind, Body & Spirit.
m Physical Fitness
Enhanced physiological state that leads to improved health &
longevity.
m Cardiovascular Fitness
Efficiency of the cardiovascular / respiratory system & the
muscular system at delivering & extracting oxygen for
energy production & mechanical muscle work.
m Nutrition
A balanced intake of nutrients providing protein,
carbohydrates, fats, vitamins, minerals, antioxidants &
water, that allows the body to create needed synthesis.
 Essential Nutrients

m Protein
m Carbohydrates
m Fat
m Vitamins
m Minerals
m Water
 Essential Nutrients
Protein ± primary importance ± 1 gram = 4 kcal
m Built from 20 different amino acids
m Essential to the structure & function of all living cells
m Enzymes are catalysts for chemical reactions (metabolism)
m Serves as biological scaffolds for mechanical integrity &
tissue signalling functions.(signal transduction)
m Immune response.
Protein deficiency can lead to symptoms such as fatigue,
insulin resistance, hair loss, loss of hair pigment, loss of
muscle mass, low body temperature, hormonal
irregularities, as well as loss of skin elasticity.
Protein from natural sources include meats, chicken, fish,
cheese, milk & eggs.
 Essential Nutrients
Carbohydrates ± 1 gram = 4 kcal
Chemical compound that contains oxygen, hydrogen, & carbon
atoms.
Carbohydrates are classified by their # of sugar units:
m Monosaccharides ± glucose, fructose
m Disaccharides ± sucrose, lactose
m Oligosaccharides & Polysaccharides ± starch, glycogen,
cellulose
Important storage & transport form of energy.
Most efficient and abundant source of energy.
Carbohydrates can be categorized as simple (jam, syrup, honey,
fruit) or complex (bread, pasta, cereal, potatoes, vegetables)
Carbohydrate deficiency slows down brain & neural function.
 Essential Nutrients
Dietary Fiber ± indigestible portion of plant foods that move food
through the digestive system and absorb water.
2 principal types of dietary fiber: Ú

 and Ú


‡ Insoluble fiber is simply bulk that changes little as it passes
through the body.
‡ Soluble fiber forms a soft gel in solution with water.
m ºowers the risk of developing type II diabetes
m ºowers the risk of heart disease
m ºowers the risk of diverticular disease (inflammation of the
intestine)
m Helps prevent high cholesterol
m Helps move waste through the digestive tract faster and easier
 Essential Nutrients
Dietary Fiber ±
Recommended minimum intake of 20-
20-35 g/day for a healthy adult
Sources of fiber:
Soluble;
m legumes, (peas, soybeans, and other beans)
m oats
m some fruits (particularly apples, bananas, and berries)
m certain vegetables, such as broccoli and carrots
m root vegetables, such as potatoes and yams (the skins are insoluble fiber)
m psyllium seed (only about 2/3 soluble fiber)
Insoluble fiber;
fiber;
m whole grain foods
m bran
m nuts and seeds
m vegetables such as green beans, cauliflower, zucchini, celery
m the skins of some fruits, including tomatoes
 Essential Nutrients
Fats ± 1 gram = 9 kcal
m The most concentrated form of metabolic energy.
m Fats play a vital role in maintaining healthy skin and hair, insulating
body organs against shock, maintaining body temperature, the
production of hormones, providing EFA¶s needed for cell
membranes and promoting healthy cell function.
m Transportation & absorption of fat ± soluble vitamins
m Functions as a reserve of nutrients
In food, there are 2 types of fat:
Saturated ± (Trans fatty acids, Hydrogenated, Partially hydrogenated)
solid state (butter, margarine,ice cream,whole milk,donuts,cookies)
Unsaturated ± (Mono-
(Mono-unsaturated, Polyunsaturated)
fluid state (olive, canola, sunflower, corn, soybean)
 Essential Nutrients
Vitamins ± organic molecules required in minute amounts for proper
health.
There are thirteen vitamins, divided into two groups;
m Fat ± soluble (A, D, E, & K)
m Fat
Fat--soluble vitamins may be stored in the body and can cause
toxicity when taken in excess.
m Water ± soluble ( B-complex, C)
m Water
Water--soluble vitamins are not stored in the body, with the
exception of Vitamin B12, which is stored in the liver.
Prolonged vitamin deficiency results in a disease state,
 Essential Nutrients
Minerals - chemical elements providing a variety of functions;
m Sodium & Potassium assisting with fluid levels
m Calcium & Phosphorus essential for bone health
m Iron produces hemoglobin & aids in the transport of oxygen
m Iodine helps regulate metabolism
Appropriate intake levels of each dietary mineral must be sustained to
maintain physical health.
Minerals are either bulk minerals (required in relatively large amounts)
or trace minerals (required only in very small amounts)
Bulk minerals; Calcium, Chloride, Magnesium, Phosphorus,
Potassium, Sodium, Sulfur
Most important Trace minerals; Chromium, Cobalt, Copper, Fluorine,
Iodine, Iron, Manganese, Selenium, Zinc
 Essential Nutrients
Food sources for minerals

m Dairy products and green leafy vegetables for

Calcium
m Nuts, soy beans, and cocoa for Magnesium
m Table salt (sodium chloride, the main source), milk
and spinach for Sodium
m ºegumes, whole grains, and bananas for Potassium
m Table salt is its main dietary source for Chlorine
m Meat, eggs, and legumes for Sulfur
 Essential Nutrients
Water - vital part of many metabolic processes
within the body.
m Used for digestion
m Carries oxygen through blood
m Regulates body temperature
m ºubricates joints
m Removes waste
m Assists with respiration
m Allows replication of molecules
m Facilitates chemical interactions
m Very good solvent (dissolves salts & sugars)
 Essential Nutrients
Water ±

About 72% of the fat free mass of the human body is

made of water.
To function properly the body requires between one and
seven litres of water per day to avoid dehydration.
Water is lost from the body in urine and feces, through
sweating, and by exhalation of water vapor in the
breath.
Daily recommended intake (including food sources)
m 2.7 liters for women
m 3.7 liters for men