Huba Nasir
Rowan University
Students
Essential Vs. Non-Essential Nutrients
Essential
Our bodies cannot
make it so we have to get it from
our diet to maintain optimal health
Examples:
 carbohydrates
 fats
 Proteins
 some vitamins and
minerals (Micronutrients)
Non-Essential
nutrient.
Body can make the
Carbohydrates
√
√
√
√
√
All living cells contain carbs
Primary energy source for nervous system
Primary energy during high intensity exercise
Protein Sparing effect
Helps burn fat (Prevents Ketones)
Sources of
Carbs
Lipids (Fats)
•
•
•
•
Primary fuel at rest & light exercise
Protection for organs
Insulation
Key component creating cell
membranes
• Transport fat soluble vitamins
(A,D,E,K)
• Hunger depressor
Sources of
Lipids
Proteins Functions
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Enzymes speed chemical
reactions
Antibodies
Transport molecules (HDL and
LDL)
Fluid and acid base balance
Hormones
Oxygen carriers (hemoglobin)
Structural Proteins (building
tissue: tendons, muscles, hair,
other tissues)
Micronutrients
Vitamins
a) Fat Soluble
b) Water Soluble

Minerals
a) Major Minerals
b) Trace Minerals

Vitamin A
Functions
♦
Immune defenses
♦
Vision
♦
Normal cell
development
♦
Skin, bone and body
growth(children)
Vitamin D
Benefits:
•
•
•
•
•
•
Promotes cell growth
Supports healthy
immune system
Promotes calcium
absorption
Prevention of
depression
Linked to weight loss
Encourages good
moods 
Vitamin E



“anti-oxidant”-serves to defend against “oxidation”
May help to prevent against heart disease
May also be important in immune system
Vitamin K



Synthesis of proteins required for blood clotting & bone
formation
Half produced by bacteria in colon
Deficiencies are rare
Water Soluble Vitamins
 B Complex
 Thiamine (B1)- carb. Metabolism
 Riboflavin (B2)- Red Blood Cell Transformation
 B6- protein synthesis and neurotransmitters in brain
 B12- RBC formation, anemia
 Niacin- may help lower cholesterol
 Pantothenic acid (B5)-component of acetyl-CoA
 Folic acid (B8)- DNA & RNA synthesis
 Biotin-oxidation of fatty acids
 Folic acid, B6, B12- reduce CVD risk
Vitamin C
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Also known as ascorbic acid
Most widely consumed vitamin
Anti-oxidant
Helps vitamin E to function
Synthesis of collagen
Promotes immune function
Enhances iron absorption
Minerals
Calcium : Found in
bones, teeth, but
also in cell
Function:
• Bone
• Nerve transmission
• Regulation of
heartbeat
• Muscle
contraction
Iron
Functions:
1. Red Blood Cell
Formation
2. CytochromesEnergy transfer in
Electron Transport
Chain
3. Immune System
4. Normal Brain
Function
Magnesium
Facts:
• Found in bone,
muscle, heart
• Assists enzymes
to release
energy
• Improves
insulin
sensitivity
Sodium
Functions:
• Maintains Fluid
Balance
• Maintains acid-base
balance
• Needed for muscle
contraction & nerve
transmission
Potassium


Maintain Fluid balance
Proper functioning of the heart
Zinc
Functions:
 Enzymatic Reactions
 Involved in growth
 Immune system
 Affects “behavior & learning”
Healthy Eating Tips

Have Breakfast

Eat Fruits and Vegetables

Exercise

Avoid empty calories (sat and trans fat)

Drink Plenty of Water

Prepare your own meal!
smoking
References
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https://www.linkedin.com/pulse/20140619085129-263590413-natural-sourcevitamin-e-market
http://www.fightyourinfertility.com/1166/four-step-system-to-treat-high-prolactinand-low-progesterone-levels/4-zinc-rich-foods
http://kidneysdisease.com/wp-content/uploads/2015/04/foods-containingpotassium.jpg
http://www.anticoagulation.com.au/portals/0/diet-01.png
http://drwillard.com/blog/2015/01/all-you-need-to-know-about-vitamin-c/
https://s-media-cacheak0.pinimg.com/736x/67/d0/7b/67d07b12f8a1da9c1373bd5c03f4a126.jpg
http://uvmdining.tumblr.com/post/112043637036/nutrition-insight-vitamin-d-andmushrooms
http://www.rosannadavisonnutrition.com/best-plant-based-sources-calcium/
http://healthandwellnessmentor.com/protein-why-from-where-and-how-much/
https://thefusefitness.wordpress.com/tag/healthy-eating/
Nutrition notes
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