Test Your Knowledge

Which of these are carbohydrates ?

Which of these are
carbohydrates ?
Fact or fallacy?

The more fiber in your diet, the

healthier it is

Excess intake of fibers is not very

appreciated as they bind minerals
Artificial sweeteners are bad for your health

Moderate intake of artificial sweeteners poses no

health risks.
Ex: Acceptable daily intake for aspartame is ~ 14
cans of soda per day!

MODERATION IS THE KEY!

Foods Containing Most of the
Added Sugars in the Lebanese
Diet
Did You Know?
 Fact or fallacy?

Sugar causes hyperactivity in kids

• Widespread belief that sugar causes hyperactivity in kids, criminal behavior

in adults
• Numerous scientific studies find no such relationship
• Why does belief persist?
• Looking for easy solution to complex problems
• Sugar is bad
 Eating eggs causes high cholesterol levels

Overall, eating eggs is perfectly safe, even if you're

eating up to 3 whole eggs per day.
• high in lutein and zeaxanthin (antioxidants)
• very high in choline (essential for cells and
nervous system)
• high in quality animal protein
• source of vitamin A, cobalamin, iron ...
Fact or Fallacy?
The more water, the better!

Too much water can lead to health complications

such as low levels of sodium in the blood
(headache, nausea, poor balance etc).

It is also important to keep in mind that certain

medical conditions like heart failure and kidney
problems require the LIMITATION of fluid intake.
NUT202: Fundamentals of Human Nutrition

Chapter 2: The Nutrients

 Learning Outcomes
1.Identify the basic structures of selected
nutrients.

2.Explain the key nutritional roles and bodily

functions of selected nutrients.

3.Determine food sources and nutritional needs

of selected nutrients.
 Part 1:
Carbohydrates
 What are
Carbohydrates?

- Compounds composed of single or multiple sugars

- Major source of food for the world population
- Least expensive, most easily obtained and stored
- Quick energy source (4kcal/g)
- Recommended to constitute 45-65% of total daily Calories
 Food Sources
of Carbohydrates

• Mainly present in 4 food groups:

▪ Grains/Legumes (beans)
▪ Vegetables
▪ Fruits
▪ Milk

 Foods that do not contain carbohydrates are:

▪ Beef, eggs, chicken, fish, oils, butter, and margarine
 Fact or Fallacy?

Carbohydrates cause obesity.

Fallacy
• False propaganda about carbohydrates’s supposed
“fattening power” misleads millions of weight-
conscious people
• Carbohydrates per se do NOT cause obesity, but
excess Calories do
 Classification

Simple Carbohydrates (Sugars):

➢ Monosaccharides (1 sugar unit)
➢ Disaccharides (2 sugar units)

Complex Carbohydrates:
➢ Polysaccharides (many sugar units)

(Smith;Collene et al., 2018)

Carbohydrates
 Metabolism of CHO

Splitting Storing
Glucose for Glucose as
Energy Glycogen

Returning
Converting
Glucose to the
Glucose to Fat
Blood
 CHO Sources

• CHO Sources
✓Diet
✓Liver glycogen

• Non-CHO Sources: Dietary protein (gluconeogenesis)

 Making Ketone Bodies

• When CHO not available for energy => Fat may be

broken down to energy
• Small fat molecules combine to form Ketone bodies
• Can be used for energy by muscles
• At a later stage by the brain
• Ketosis (accumulation of ketone bodies) affects acid-
base balance
 Prevention of
Gluconeogenesis & Ketosis

• Minimum of ~ 130 g of CHO is needed daily

• Normal: 250-400 g (3-4 x the minimum)

 Recommended CHO and
Fiber Intake

• Total CHO per day: 45-65% of Daily Calories

• 2000 Cal*45/100= 900Cal => 225 gr.
• 2000 Cal* 65/100= 1300 Cal =>325 gr.

• Recommended intake:
• 5 servings of vegetables & fruits per day
• 6-11 servings of grains, cereals and bread per day
• 25-40 g of Fiber per day
 Quick Method for
Estimating Fiber Intake
• Multiply serv. of fruit and vegetables by 1.5
(e.g. 5 serv * 1.5 => 7.5 gr Fiber)
• Multiply serv. of refined grains by 1
(e.g. 4 serv*1 => 4 gr Fiber)
• Multiply serv. of whole grains by 2.5
(e.g. 3 serv*2.5 => 7.5 gr Fiber)
➔ Total Fiber= 7.5+4+7.5=19 gr fiber
• Fiber values of legumes, nuts, seeds should be looked up using
tables
 Monosaccharides
1) Glucose:
• Is the blood sugar and the universal energy molecule of all cells
• Brain cells can only use glucose for energy
• Foods contain very little carbohydrate as a single sugar
• Most glucose comes from the digestion of starches and sucrose
(common table sugar) from our food

2) Fructose:
• Found naturally in fruits
• High intake of fructose (high-fructose corn syrup) → converted to fat

3) Galactose
• Is not normally found free in foods (comes from the digestion of lactose)
(Smith;Collene et al., 2018)
 Disaccharides

1) Sucrose = Glucose + Fructose

• Table sugar

2) Lactose = Glucose + Galactose

• Milk sugar: formed in the mammary glands

3) Maltose = Glucose + Glucose

• Not normally found as such in foods
• Derived from the breakdown of starch

(Smith;Collene et al., 2018)

 Polysaccharides
1) Starch
• Plant’s storage form of glucose: found in grains (wheat, corn, oats, rice),
legumes, and roots
• Takes more time to get digested than simple sugars

2) Glycogen
• Storage form of glucose in animals and humans (liver and muscles)
• Supply glucose during fasting and physical activity (glycogen from muscles→
used by muscles for exercise)

3) Fibers
 Structural components of plant cells
 Cannot be digested by human enzymes → cannot be absorbed
 Do not yield energy: 0 kcal
 2 classes: soluble and insoluble fibers (Smith;Collene et al., 2018)
 Fibers
½ of our grains
should be whole
Insoluble
Fiber

Insoluble Soluble
Fiber Fiber
(Smith;Collene et al., 2018)
 Soluble vs Insoluble fibers
Soluble
Metabolized by bacteria in large intestine
(prebiotics)
Form a gel in the presence of water
Increase transit time (passage of material
through the intestines)
Enhance feeling of fullness in stomach
Decrease cholesterol absorption and slow
glucose absorption
Soften stools by holding moisture in
them→ reduce constipation
Adults are advised to consume around 30g of fiber per day
Insoluble
Not metabolized by bacteria in large
intestine
Tough, fibrous structure (outer layer) of
fruits, vegetables, cereals/grains
Increase fecal weight and decrease
transit time (passage of material through
the intestines)
Reduce colon cancer risks , constipation
and hemorrhoids
 Fibers benefits

• Enhance feeling of fullness in stomach

• Reduce colon cancer risks
• Reduce constipation and hemorrhoids
• Decrease cholesterol absorption and slow glucose absorption
• Soften stools by holding moisture in them reduce constipation

(Smith;Collene et al., 2018)

 Health Effects of Sugars

Sugars have been accused to:

▪ Replace nutrient-dense foods in the diet
▪ Be associated with dental caries
▪ Promote obesity
▪ Be associated with and aggravate diabetes
▪ Increase heart disease risks

World Health Organization: <10% of total daily calorie intake from

simple sugar (50 g or 12 tsp/day, based on a 2000 kcal diet)
(Smith;Collene et al., 2018)
 Sweeteners

Substances that provide sweetness to food, fall into 2 classes:

Nutritive sweeteners: Alternative sweeteners:

Can provide calories Do not provide calories

(Smith;Collene et al., 2018)

Nutritive Sweeteners
Sweet taste and can provide calories

1- Sugars
▪ All of the monosaccharides and disaccharides

2- Sugar alcohols
▪ Such as sorbitol and xylitol
▪ Used in sugarless gums and candies to provide sweetness
▪ Fewer calories than sugars: ≈2.6 kcal/g
▪ Non-cariogenic
▪ More slowly metabolized to glucose: good for diabetes
▪ Stay longer in intestine → can cause diarrhea if ingested in large amounts
(Smith;Collene et al., 2018)
Alternative Sweeteners
Sweet taste but little or no calories

▪ Saccharin (Sweet N Low®)

▪ Aspartame (Canderel®)
▪ Sucralose (Splenda®)
▪ Stevia: “generally recognized as safe”

(Smith;Collene et al., 2018)

Which CHO can you find?
Which CHO can you find?
Which CHO can you find?
Which CHO can you find?
Part 2:
Lipids
Which is better?
Vegetable fat Animal fat
Which is better?

Coconut oil Palm oil

Which is better?

Butter Margarine
Which is better?

Canola oil
Olive oil
Which is better?

Avocado Peanuts
 Definition of Lipids

▪ Lipids = Family of compounds soluble in organic

solvents (ether, benzene…) but NOT in water

▪ They exist as:

▪ Triglycerides (95% of fats and oils)
▪ Phospholipids (e.g. lecithin)
▪ Sterols (e.g. cholesterol)

(Smith;Collene et al., 2018)

 Definition of Lipids

▪ Lipids = Family of compounds soluble in organic

solvents (ether, benzene…) but NOT in water

▪ They exist as:

▪ Triglycerides (95% of fats and oils)
▪ Phospholipids (e.g. lecithin)
▪ Sterols (e.g. cholesterol)

(Smith;Collene et al., 2018)

 Roles of Lipids
 Body’s chief storage form for excess energy
 Fat blanket under the skin serves as an
insulating layer
 Fat surrounding the internal organs serves as
shock absorber
 Part of all cell membranes
 Vitamins A, D, E, and K are only soluble and
found in fat-rich foods
 Give taste and sensory appeal of foods
 Slow digestion and provide satiety

Lipids should constitute ≈30% (20-35%) of our calorie intake

 Fatty Acids
 Triglyceride constituents
 Vary in their physical and storage properties depending on
degree of unsaturation:
➢Firmness: solid vs. liquid (at room temperature)

vs.

➢Stability during storage: Shelf Life

 Degree of Unsaturation
Saturated Fatty Acid Monounsaturated Polyunsaturated Fatty
(SFA) Fatty Acid (MUFA) Acid (PUFA)
Structure No double bond One double bond Two or more double
bonds
Source Mainly Animal source/ Plants / Nuts Plants / Nuts/ Seafood
Tropical Oils
Example Butter/dairy/meat/ Olive oil/ Avocado/ Walnuts/ Salmon /
chicken Sesame/ Peanut/ Flaxseeds
Coconut oil/ Palm oil Canola
Firmness Solid at room T◦ Liquid at room T◦ Liquid at room T◦

Stability Stable / Long shelf life Not very stable Not very stable
 Hydrogenation
Chemical process by which hydrogens are added to fatty acids double bonds

Upon hydrogenation fats become:

▪ More saturated
▪ More solid
▪ More stable (can last longer
before becoming rancid)

Partial Hydrogenation leads to the

creation of a new type of unsaturated
fats called: TRANS FATS!
 Hydrogenation
Advantages:
• Makes the oil more stable → a longer shelf life
• Alters the texture of foods (spreadable: margarine)

Disadvantages:
• Makes polyunsaturated fats more saturated, less healthy
• Produces trans fatty acids that are unhealthy ( ↑ LDL and ↓ HDL
… associated to heart disease)
 Sources of Trans Fats
Baked goods
Most cakes, cookies, pie crusts, and crackers

Snacks
Potato, corn, and tortilla chips… packaged or microwave popcorn

Fried foods, creamer, and margarine

 Essential Fats
Two essential PUFA: Linoleic acid (ω-6) and Linolenic acid (ω-3)

• Structural parts of cell membranes

• Major part of the lipids of the brain
and nerves
• Essential to normal growth in
infants/children
• Transformed into hormone-like
substances important for vital body
functions: blood pressure, blood
clot formation, the immune and
inflammation responses, etc…
 Benefits of (ω-3)

- Prevent blood clot formation → lower

risk of heart attack and stroke

- Decrease blood triglyceride levels →

reduce risk for heart events

- May lower blood pressure

- May lower the incidence of depression

 Phospholipids

Important constituents of cell

membranes, especially in the brain
Lecithin: best-known phospholipid
Naturally occurring in egg-yolks,
liver, soybeans and peanuts.
Play a role in keeping fats
dispersed in water: Emulsifier
Used in the making of mayonnaise
and candy bars
Detergents act like emulsifiers
 Cholesterol
Sterols

Compounds with a multiple-ring structure:

▪ Most common example: Cholesterol
Cholesterol is the starting material for the synthesis of all these compounds
▪ Sex hormones (testosterone and estrogen)
▪ Bile (emulsifier important for fat digestion)
▪ Vitamin D
It is also a structural component of brain and nerve cells
Our body makes enough cholesterol (in the liver): no need to get extra
cholesterol through the diet, mostly found in animal fats
Total blood cholesterol should be less than 200 mg/dl
 Cholesterol Transport
LDL: transports cholesterol
from the liver to tissues =
Bad cholesterol linked to
heart disease
HDL: transports cholesterol
from tissues back to the
liver (returns cholesterol to
the liver) = Good
cholesterol (protective
effect)
LDL increased by:
Smoking, Obesity,
Sedentary lifestyle,
Saturated, Trans fat
HDL improved by: Exercise,
Estrogen, Weight loss (if
obese), Moderate alcohol
intake
What is the type
of fat in each
picture?
Chapter 2 Part 3 Proteins
 Part 3:
Proteins
 Proteins:
Definition & Characteristics

• Primary material for life

• Last to be used as energy source in the body
• NO protein storage in the body
• Proteins are available as active working/structural molecules

Structural Proteins Working Proteins

Tendons, ligaments, muscles, Enzymes, antibodies,
hair, nails, scars, etc… some hormones, etc...
 Amino Acids
Building blocks of protein molecules
• 20 different amino acids occur in nature, of which 9 are essential (the others can
be derived from Fat and Carbohydrates in the body)
• Each protein is unique (has a special amino acid sequence determined by heredity)
• Given the 20 different amino acids, an infinite number of proteins can be made
 Roles of Proteins
1. Growth and repair material: teeth and bones, material in scar tissue and
blood clots, ligaments and tendons…
2. Enzymes: regulation of biochemical reactions
3. Hormones: chemical messenger molecules. Many hormones are proteins such
as Insulin, Glucagon, and Thyroid hormones
4. Antibodies: body defense mechanism against foreign substances = proteins
secreted from white blood cells
5. Transport molecules: Hemoglobin carries Oxygen; Lipoproteins carry lipids,
etc…
6. Fluid balance regulation: Edema, a disease condition, is swelling of body
tissues caused by fluid leakage
7. Acid-base balance: act as buffers to maintain the pH of the blood constant
8. Energy source: proteins can be used for energy (4 kcal/g) in case there is
insufficient Fats and Carbohydrates
 Protein and energy
• Since there is no protein storage in the body, excess protein gets converted to
glycogen or fat for storage (they get wasted)

• When energy is not present from Carbohydrates and Fats, the body must
breakdown its tissue proteins to obtain amino acids for energy

• When amino acids are degraded for energy or stored as glycogen and fat, their
amine groups (NH2) are stripped off, converted to urea and excreted as urine by the
kidneys
 Protein sources

Plant Animal
 Protein Quality

Animal Plant
proteins proteins
▪ Protein quality depends largely Lower quality
Higher quality
on its amino acid content (except
(except Gelatin)
Soybean)
▪ Important in poor countries
where people rely on plant Contain ALL the Do not contain
essential amino all the essential
proteins as the main source of
acids amino acids
dietary protein
“Complete “Incomplete
Proteins” Proteins”
Protein Complementation
/ Mutual Supplementation
 Protein Complementation
/ Mutual Supplementation

▪ The terms complete and incomplete are misleading in relation to

plant protein
▪ Protein from a variety of plant foods, eaten during the course of
a day, supplies enough of all indispensable (essential) amino
acids when caloric requirements are met
Protein Energy Malnutrition
 Protein Requirements
Depend on
▪ Age (decrease with age up then start to increase)
▪ Body size (increase with body size/weight)
▪ Pregnancy and lactation (higher than adults)
▪ Sickness or being immuno-compromised (higher)

➢ RDA for Adults: 0.8g/kg/day (10-35% of total daily calories)

➢ RDA for Children: 2.2g/kg/day

➢What about the needs of athletes?

1.2 to 2.0 g protein/kg/day depending on the training type.
Protein intake should be spaced throughout the day and after workouts
Protein Requirements
RDA: 0.8 g/kg Healthy
Body Weight/ Day
 Protein supplementation?

• Muscle growth happens only when

exercise and diet are combined

• Protein supplementation offers NO advantage over

getting the protein from the food
High-Protein Diets
• Used to induce rapid weight loss
• Popular examples: Atkin’s, Dukan...
• Results from RCTs that assessed low-
carbohydrate diets report better weight loss in
the short term (6 months), but >6 months,
those benefits diminish
• The more rapid total weight loss in the first few
weeks observed likely involves curbed appetite
and loss of water weight and lean body mass
• For long-term weight loss or weight
management, low-carbohydrate diets are not
superior to other dietary patterns
 High-Protein Diets

Lifetime of excess protein intake (>twice the

RDA) is associated with many health risks:
- Increased blood acidity
- Kidney stones & renal failure
- Cardiovascular disease (high in saturated fat)
- Accelerated bone loss
- Decreased vitamins, minerals, and fiber intake
- Increased risk of colon cancer

In addition, the person might experience the following:

nausea, fatigue, constipation, elevated uric acid,
bad breath
 Vegetarian Diets

People who opt to become vegetarian can still meet their

daily protein requirement by carefully planning their meals

Vegetarian diets are:

- More environmentally sustainable because they use less
resources
- Associated with a lower incidence of obesity & diabetes,
cancer

(Melina;Craig et al., 2016)

 Vegetarian Diets
Why are vegetarian diets associated with
lower disease risks?
• Lower saturated fat and cholesterol intake
• Higher fiber intake
• Increased vitamins, minerals, antioxidants and
phytochemicals consumption*

• Possible deficiencies: Vitamin B12, Iodine, Iron

• Vegans need reliable sources of vitamin B-12,
such as fortified foods or supplements
Macronutrient consumption

(Smith;Collene et al., 2018)

• Tracy is a 19 year old university student. She weighs 55 kg
and is 165cm

• Calculate Tracy’s protein needs in grams and kcal

• Assuming that Samir has 2650 kcal/ day

• If 18% of calories are coming from protein

• This represents how many grams of protein?

Part 4:
Water
 Water: Characteristics

Makes up 50-70% of
total body weight

Most indispensable
nutrient: the body needs
more water each day
than any other nutrient
 Water Functions
1. Carries nutrients throughout the body
(blood)
2. Waste removal (urine)
3. Universal solvent (minerals, vitamins,
amino acids, glucose, and other small
molecules…)
4. Medium for chemical reactions
5. Lubricant (joints, mucus, tears…)
6. Shock absorber (spinal cord, amniotic
fluid surrounding the fetus…)
7. Body temperature regulation (sweat)
 Water: Distribution
• Most fluid is within the cells
(Intracellular)
• Some fluid is outside the cells
(Extracellular)
• Including blood plasma (in the
blood vessels)

• Muscle contains 73% water

• Fat contains ≈20% water
• Brain is composed of ≈ 80% water
Water
Balance
Fact or Fallacy?
Coffee and Beer may be counted as fluid because they contain water

Beverages containing caffeine or alcohol generally should not be counted as fluid

because these substances are diuretics (promote urination) and do not contribute
to the body's need for fluid as much as water
 Water:
How Much is Needed?
• Adequate Intake/ day (DRI)
• 3.7 L for young men and 2.7 L for young women
• 80% from fluids
• 20% from foods

• Fluids (drinking water and beverages)

• 3 L (13 cups) for men and 2.2 L (9 cups) for women

• Water makes up:

• At least 95 % of the volume of fruits and vegetables
• At least 50 % meats and cheeses
 Water:
How Much is Needed?
Alcohol
consumption
Surgery
Physical
blood loss or
activity
burns
Needs vary depending on:

1) The food a person eats Prolonged Increased

diarrhea, Needs intake of
2) Environmental vomiting, increase fiber, salt,
fever and sugar
temperature and humidity
3) Activity level
4) Comorbidities
Medications
Hot weather
(diuretics)
Pregnancy
and
breastfeeding
 Part 5:
Vitamins & Minerals
 Micronutrient Characteristics

• Do not provide energy (kcal) but often participate in energy-yielding reactions

• Required in very small amounts (µg to mg) for normal growth, function, and
maintenance of the body
• Most cannot be synthesized by the body
• Absence over time leads to deficiency
• Over-supplementation can lead to toxicity

Vitamin/mineral is mainly indicated in cases of deficiencies

 Sources & Absorption
Sources
• Diet
• Synthesized by the body (vitamin D)
• Synthesized by bacteria in the intestine (vitamin K)

Efficiency of absorption depends on

• Food in which it occurs (e.g. iron is better absorbed from animal foods)
• Body need for it (e.g. absorption is higher in pregnant women)
• Presence/absence in the intestine of factors which favor/inhibit absorption
(e.g.: vitamin C favors iron absorption, high doses of fibers reduce it)
Vitamins
 Vitamin Classification

• Fat-soluble vitamins
• Dissolve in fat, ether/ benzene
• A, D, E, K

• Water-soluble vitamins
• Dissolve in water
• Vitamin C and B vitamins
(Thiamin B1, Riboflavin B2, Niacin
B3, Folate, Vitamin B12, Vitamin
B6, Biotin, Pantothenic acid)
 Fat vs. Water-Soluble
Fat-soluble vitamins
Stored with other lipids in fatty
tissues. Except vitamin K
Can build up to toxic
concentrations
Deficiency symptoms slow to
develop
Fairly stable in cooking
Water-soluble vitamins
Not stored in tissues
Excesses are excreted in urine,
extremely high doses needed for
toxicity
Deficiency symptoms often
develop rapidly
May be destroyed by overcooking
 Vitamin A
Active form (Animal Carotenoids (from plant Carotenoids are
products products) converted to vitamin A
in the body
LIVER Spinach
FISH Liver Oil Sweet Potato
Butter Broccoli
Cream Carrots
Butter Peach
Vitamin D

• Major part synthesized by the body (80-100%)

from cholesterol

• Experts recommend that people should expose

their hands, face, and arms at least 2 to 3x
/week for 5-10 mins.

• Individuals with darker skin need additional

exposure
 Vitamin D

Food Sources of Vitamin D

Salmon
Sardines
Canned Tuna
Fortified Milk
Fortified Breakfast Cereals
 Vitamin E

Major Food sources

Vegetable oils (i.e. sunflower, safflower,
corn, soybean oils)
Nuts (almonds, peanuts, and hazelnuts)
Seeds (i.e. sunflower seeds)
Green leafy vegetables (i.e.
spinach and broccoli)
 Vitamin K

Major Food sources

Kale
Spinach
Broccoli
Green beans
Cabbage
Asparagus
 B-Vitamins : Functions
Co-enzymes: aid in the
function of various enzymes
• Involved in energy (ATP)
production reactions

• Involved in carbohydrate,
lipid, and protein metabolism

• Involved in nucleic acid

synthesis
 B-Vitamins: Deficiency

B9 and
B12
deficiency
 B-Vitamins: Deficiency
Neural tube defects arise in first days or weeks of pregnancy
long before most women even suspect they are pregnant

Folate
(B9)
deficiency
 B-Vitamins: Sources

Common food sources: Meat (especially liver) and poultry, yeast,

bran and germ of cereal grains, eggs

Cobalamin (B12): only in animal foods

Strict vegetarians need SUPPLEMENTS and Fortified foods

Folic acid (B9): Dark green leafy vegetables, lentils, fortified

breakfast cereals, grains, etc.
 Vitamin C
• Collagen synthesis (protein in bones, cartilage, skin) =>
important for fracture/wound healing
Functions • Promotes the immune response to infections
• Stimulates iron absorption
• Antioxidant activity (free-radical scavenger like vitamin E)

• Fresh fruits & vegetables (especially acidic) like:

Sources Oranges, Tomatoes, Kiwis, Red pepper, Grapefruit,
Broccoli, Strawberries, Kale, Green pepper

• Scurvy: swollen and inflamed gums, loose teeth, dryness

of eyes and mouth, dry itchy skin, loss of hair, ruptures of
Deficiency small blood vessels, defect in wound healing, frequent
infections
 Preserving Vitamins
• Enzymes in food begin to degrade VITAMINS once the fruit or vegetable is picked
• CHILLING REDUCES THIS → Keep fruits and vegetables COOL
• Oxygen breaks down vitamins faster when more surface is exposed
• Trim, peel, and cut JUST BEFORE CONSUMING
• Prolonged reheating reduces vitamins content
• → MINIMIZE REHEATING food
• Alkalinity destroys many vitamins
• DO NOT ADD BAKING SODA to vegetables to enhance green color
• Fat should not be added to vegetables while cooking if the liquid will be discarded
• ADD fats to vegetables after they are fully cooked and drained
• Processed and cooked foods are usually poor in water-soluble Vitamins
Minerals
 Minerals

“Ashes to ashes, dust to dust”

When we die, what is left behind
becomes nothing but a pile of
ashes

• 22 minerals essential for

optimal health and development

• 4-5% of body weight (of which

50% calcium, 25% phosphorus)
 Iron

• Most of body iron is found in hemoglobin

• Body iron mostly recycled

Functions
• Transport of O2: as part of heme in hemoglobin
• Normal brain functioning at all ages

Deficiency
• Most common nutritional deficiency
• Risk factors: poor intake, poor absorption (e.g. vegetarian diets), excessive
bleeding
• Most common manifestation of iron deficiency is ANEMIA
• Other symptoms include fatigue, decreased performance, etc.
 Iron Sources

Heme Iron
• Animal Origin: Liver, red meat, eggs, poultry, shrimps, clams
• Efficiently absorbed

Non-heme Iron
• Plant origin: Lentils, kidney beans, chickpeas, spinach, fortified breakfast
cereals etc.
• Much less efficiently absorbed, especially if complexed with some plant
compounds such as phytates (found in fiber rich food)
• Absorption favored by vitamin C
 Calcium
• Calcium is the most abundant mineral in the body
• 99% of Ca is stored in bones and teeth
1. Integral part of bone structure (Calcium is essential in bone
formation)
2. Bone calcium serves as a bank that can release calcium to
body fluids when blood Ca concentration drops
3. Regulates the transport of ions across cell membranes and is
important for nerve transmission, muscle contraction and heart
beat
4. Helps maintain normal blood pressure
 Calcium
Food sources of Calcium:
• Milk and dairy
• Canned sardines (with bones)
• Plant sources (green leafy vegetables,
almonds and some legumes)
Supplements
 Vitamin & Mineral Intakes

How to get your

vitamins and minerals?
Supplement Labels
 Supplements

- Nutrient deficiencies - Newborn infants (K) ▪ Supplements can be sold

- Pregnancy and lactation - Frequent diets without proof that they
(folate, iron) are safe and effective
▪ Unless FDA has
Cases where vitamins & minerals EVIDENCE that a
supplements are needed supplement is inherently
dangerous or marketed
- Elderly with an illegal claim, it will
- Recovery from surgery,
- AIDS and other wasting not regulate such
injury or illness
illnesses products closely
- Strict vegetarians (B12)
- Drug/alcohol abuse
 Supplements

- Conditions that increase - To get energy when feeling

vitamin toxicity (kidney or liver tired
disorders) - To cope with stress

Cases where vitamins &

minerals supplements are
risky/useless

- To prevent /cure self-

- To build muscles faster
diagnosed conditions
 References

Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian
Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980.
doi:https://doi.org/10.1016/j.jand.2016.09.025

Smith, A. M., Collene, A., & Spees, C. (2018). Wardlaw's Contemporary Nutrition: A functional Approach
(5 ed.): McGraw Hill Education.