Lesson 62-Essential Nutrients Needed by the Body

1.Protein-from Greek word "Proteos" which means primary.It is made up of "amino acids".
2 Types of Protein:
a)Complete protein-presence of all amino acids for growth & long life.
Sources:Animal sources like milk,glandular organs,meat,fish.
b)Incomplete protein-it lacks 1 or more amino acids.Prolongs life span but does not support growth.
Sources:Vegetables like monggo,peanuts,lima beans(inc.)
Soya & other protein foods like shrimps,dilis,tulya,shellfish(partially complete)
Deficiency:Kwashiorkor-severe protein malnutrition in babies under 2 yrs.old.
2.Carbohydrates-original source of energy is the Sun.
-most economical source of heat & energy.
*Calories-amount of heat & energy required to raise the temperature of 1 kg.of water to 1 C.
*Bomb Calorimeter-an instrument to determine the amount of energy used in foods.
Sources:Rice,corn,bread,cassava,jams,puto,candies,sugar,biscuits,sweet camote.
3.Fats & Oil-the most concentrated source of heat & energy.
-Fats contains carbon,hydrogen,oxygen,glycerol, & fatty acids.It helps in preserving the flavor of foods.
Sources:Butterlard,coconut,peanut,margarine,chocolates,fats from fish & meat.
Deficiency:Marasmus-severe-protein malnutrition in children below 2 yrs.old due to lack of breast-feeding for a long time.
4.Vitamins
a)Fat soluble vit.-easily absorbed by the body along with fats.
1.1 Vit.A(Retinol)-"pro-vit."for normal vision,healthy skin & glossy hair.
Sources:yellow fruits & leafy vegetables,cheese,milk,butter.
Deficiency:Nightblindness & Xerophthalmia- severe eye-infection
1.2 Vit.D(Cholacalciferol)-the "sunshine vit."for normal growth & for bones & teeth development.
Sources:Eggyolk,fish liver oil,milk,heart,kidney.
Deficiency:Scurvy-malformation of bones & teeth.
1.3 Vit. E(Tocopherol)-"anti-sterility vit."(normal function of reproductive system).Also prevents signs of aging among adults.
Sources:Wheat germ oil,leafy vegetables,fish,butter,whole grain cereals.
1.4 Vit. K-"Anti-hemorrhagic vit." for normal blood clotting.
Sources:Glandular organs,meat,leafy vegetables,eggyolk,ricebrand,cabbage.
Deficiency:Hemorrhagic disease-prolong blood clotting
b)Fat Soluble Vit-.nutrient contents are easily destroyed when water is present.
1.1 Vit.B1(Thiamine)-"pep-vit."for appetite & healthy nerves.
Sources:Whole grain cereals,enriched rice,nuts,liver,meat,dried beans
Deficiency:Beri-beridifficulty in walking(numbness & leg cramps)
1.2 Vit.B2(Riboflavin)for general health.
Sources:Milk,lean meat,liver,yeast
Deficiency:Ariboflavinosis-mouth inflammation,lip-cracks & rough skin
1.3 Niacin(Nicotinic Acid)-prevents Pellagra.
Sources:Milk,lean meat,liver,yeast,heart
Deficiency:Pellagra-skin erruption at the back head of adults & feet of children.
1.4 Vit.C(Ascorbic Acid)-"Escape Vit."for body resistance,strong bones & teeth,normal blood.
Sources:Guava,tomatoes,strawberry,apple,calamansi,bell pepper,string beans
Deficiency:Scurvy

4 More Important Minerals:
1.Calcium-for healthy bones, teeth & other tissues.
Sources:Milk products,dried fish,alamang,bagoong,soy beans,& leafy vegetables.
2.Iron-for normal blood supply(formation of red blood cells/hemoglabin, & prevents anemia.
Sources:Eggyolk,liver,glandular organs,ampalaya,dried beans, & legumes.
Deficiency:Anemia-general weakness of the body.
3.Iodine-for normal function of thyroid glands.
Sources:Seafoods,whole grain cereals,Iodized salt.
Deficiency:Goiter-enlargement of the thyroid glands
4.Phosporus-body regulator & for healthy bones & teeth.
Sources:Whole grain cereals,milk,egg,fish