WHAT ARE NUTRIENTS? WHY ARE THEY IMPORTANT? Nutrients are important food substances that helps our body function properly. It provides energy and facilitates growth and repair of cells. They are classified into andWHAT ARE NUTRIENTS? WHY ARE THEY IMPORTANT? (CONT...) Macronutrients such as carbohydrates, fats, proteins, and water are required by the body in large amounts. Micronutrients such as vitamins and minerals are only needed in very little amounts.od rensus Are accel ‘A. MACRONUTRIENTS Proteins + Needed for growth, building, and repair of body + Ridges or white lines in both finger tissues. and toe nails; hair loss and thinning + Enough protein is essential to maintain muscle _or brittle hair; muscle deterioration. mass and strength, but eating more protein does not yield bigger muscle. Carbohydrates + Main sources of energy + Iitability, nausea, bad breath, + Maintains blood glucose level during exercise muscle cramps, excess fatigue, and replaces glycogen stores after exercise increase in body fat, constipation, regular headaches. Fats + Needed for immune system function and helps * Dry skin, hair loss, body weight the body store and use vitamins. deficiency, cold intolerance, slow + Stored fat provide enough energy for long growth, poor infection resistance endurance events. and slow wound healing. Water + Needed for waste removal, requlate body * Dehydration, muscle cramps, slurred ‘temperature, cushions the spinal cord and joints. speech, and disorientation.Best sources for iA Lentils, beans - black, pinto, kidney Soy products - edamame, tofu, tempeh, soy milk Nuts, seeds, nut/seed butters - low sugar Whole grains - quinoa, oats, brown rice Animal protein - meat, poultry, fish, seafood, dairy cA ey —~ @@ [> ee Processed meats - bacon, hotdogs, lunch meats as Ganeer Lp. = Limit red meat to no more 18 oz. per week.B{=SImCO)U KeX=SoMelf US Dairy - choose low-fat or non-fat; can also use dairy alternatives Whole grains | Vegetables | Fruit | Beans, lentils and peas w @ = le Re Refined flour - crackers, breads, cookies, cakes, cereals Fruit juices | Sodas | Candy Cancer’ WAaTICerBest sources for Al Vegetable oils - olive, canola and avocado oils Fatty fish - salmon, fresh tuna, sardines Avocado | Flax seeds | Chia seeds | ny Nuts, seeds, nut/seed butters Se Ss as (3 eS these fats v Coconut and palm kernel oil | Butter | Cream cheese Full-fat dairy products, and the fat on meats and poultry Fried foods, shortening, soft tub margarines, GaREeL? —_ and packaged baked goods ' = Me a ti 9ees Perera ceed B. MICRONUTRIENTS Vitamins + Helps the body use carbohydrates, proteins, and fats. Vitamin A + Maintains healthy skins, bones, teeth, and + Anemia, painful joints, cracks in teeth hair; aids vision depression, frequent infections. Vitamin B (thiamin, + Importance in the production of energy from + Anemia, depression, convulsions, skin riboflavin, and niacin) carbohydrates and fats. rashes. Vitamin BG + Needto break down glycogen to release * Anemia, nervous system degeneration glucose and make hemoglobin that carries ‘oxygen in the blood, Vitamin Baz + Aids in the maintenance in the red blood cells. * Red blood cell breakage, anemia, muscle degeneration, difficulty walking, leg cramps. Vitamin E and C + Aidin bones, teeth, and skin formation and + Anemia, frequent infections, bleeding resistance to infection gums, loosened teeth + Help protect the body from oxidative damage.OPEN YOUR EYES TO ’ . a ——a— ——ene | VeganStreet.comVitamin B1 (Thiamin) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) itamin BS (Pantothenic Acid) > Vitamin B6 (Pyridoxine) Vitamin B7 (Biotin) ~ Vitamin B9 Bs (Folic Acid) Vitamin B12 (Cobalamin) Helps tum carbohydrates into the energy ourbodiesneed. Ithelps boost immune system and also help treat headaches. | Lowers harmtul cholesterol while increasing good ones. Anti-stress vitamin and plays a vital role in cellular metabolism. Helps improve vision, PMS and also supports brain health. Promotes healthy skin, hair & nails. Improves blood sugar. Promotes healthy pregnancy & protects baby against defects. Helps make red blood cells, DNA and normal nerve function.Pern ara eee Sree Saeed east uisg B. MICRONUTRIENTS Folate Minerals Calcium Zine Aides in the formation of red blood cell and protein + Help in regulating the chemical reaction in the body ‘+ Helps in energy metabolism; important in transporting oxygen through the bloodstream; prevents anemia. + Important during exercise for the formation of hemoglobin and myoglobin, + Helps build and maintain bones and teeth; nerve ‘and muscle function and blood clotting. * Needed to maintain blood calcium levels and promote bone density, reducing the risk of ‘osteoporosis + Helps carry out body processes; plays role in immune function, and wound healing. + Anemia, heartburn, frequent infections, smooth red tongue. + Sports anemia —a condition where ‘temporary decrease in hemoglobin concentration. + Anemia, weakness, fatigue, pale appearance, developmental delays in children. + Stunted growth + Growth failure, delayed sexual maturation, slow wound healing.Top Folate sate a 1 Xaraya ts g : Prat em eta) ra ? , __ Black eyed Peas Spinach AvocadoTOP 9 DAIRY-FREE SOURCES OF CALCIUM White BeansZINC RICH FOODS l clove Garlic Green coon [024mg Zine” JntChertit.com 100 grams [Veup 100 grams Kale ee Broccoli 0.3 mg Zinc 0,5 mg Zinc Half Cup 100 grams Spinach % Asparag ie O.7mgZinc «& 0.7 mg Zinc whole egg Eggs 49 1.29 [L29mgZinc Zine 100 grams 100 grams 4.8mg ~~ Sweet at OOP 2.4 mg Zinc 100 grams Alaskan Crab rS 7.6 mg ZincBEFORE EXERCISE he energy (t-) a Yemen =t] 1) : hy es three to four hours before ex ing is ideal as it increases the blood glucose and glycogen level for energy.DURING EXERCISE Proper food intake during exercise increases endurance and performance, p nts an individual from getting tired easily, and gives glucose to the working muscles.AFTER EXERCISE ian) i xercise to reload the body’s glycogen supply. The amount of food and time depends on the duration and intensity of the exercise and the schedule of the next exercise session.