Food is our nourishment.\u00a0\u00a0We appreciate\u00a0food\u00a0for its\u00a0appetizing qualities like taste, appeal and aroma.\u00a0 “That looks delicious!” Or we search for food when we’re hungry, “What’s in the fridge?”<\/p>\n
Beyond appetite and hunger, this section is about understanding food as our source of necessary nutrients, “Is this food good for me?” \u00a0Knowing what makes up food and how food functions in our body, gives us confidence to choose food wisely.<\/p>\n
Food nutrients fall into two basic categories:<\/p>\n
1. Macronutrients<\/strong><\/p>\n 2. Micronutrients<\/strong><\/p>\n <\/strong>\u00a0Additionally, in both\u00a0categories there are\u00a0foods\u00a0called “functional” that have\u00a0beneficial\u00a0effects on health.\u00a0 According to the American Dietetics Association, functional foods have physiologically active components from both plant (phytochemicals) and animal (zoochemical) sources,\u00a0that provide a health benefit beyond the traditional nutrients they contain.<\/p>\n “Macro” means large quantity.\u00a0 Macronutrients are nutrients we need in large amounts\u00a0in our diet.\u00a0 They are the\u00a0carbohydrates, fats<\/strong>, and\u00a0proteins<\/strong>\u00a0in plant and animal structures that we need to obtain energy and\u00a0the building materials for making our own unique body structures.<\/p>\n These energy packed nutrients provide\u00a0fuel for the body and bulk for proper elimination. The main categories are\u00a0sugars, starches<\/strong>, and\u00a0fiber<\/strong>.\u00a0 Sugar and starches supply energy to the body in the form of glucose, which is the only energy source for red blood cells and is the preferred energy source for the brain, central nervous system, placenta, and fetus.<\/p>\n Sugars<\/strong>\u00a0important to us are monosaccharides and disaccharides.\u00a0 Monosaccharides (“mono”, meaning one chemical bond) are simple sugars that\u00a0are easily absorbed by the small intestinal lining.\u00a0Disaccharides (“di”, meaning two chemical bonds) must first be split into monosaccharides by enzymes of the intestinal villi\u00a0so that they can be absorbed into the bloodstream.<\/p>\n Of the many naturally occurring\u00a0monosaccharides, those\u00a0valuable to us as nutrients are glucose, fructose, and galactose.\u00a0They are the only ones we can absorb.\u00a0 The\u00a0disaccharides we can digest and then absorb are sucrose (fructose + glucose), lactose (glucose + galactose), and maltose (glucose + glucose).<\/p>\n Starches<\/strong>\u00a0are polysaccharides (“poly,” meaning\u00a0many chemical bonds). \u00a0Starches are complex carbohydrates that provide lots of energy\u00a0compacted in a small quantity of food. Starches are digested or broken down into the disaccharide, maltose, by\u00a0these enzymes: ptyalin in saliva and amylase in pancreatic juice.\u00a0 The resulting maltose is broken down into glucose by the enzyme, maltase, that is produced\u00a0in intestinal villi.\u00a0 Thus, the end product of digestion of starch is the monosaccharide, glucose, for absorption into the bloodstream.<\/p>\n Fiber\u00a0<\/strong>is composed of nondigestible carbohydrate and lignan\u00a0found only in plants.\u00a0 Fiber maintains good bowel health. \u00a0It provides bulk, important for\u00a0moving the bowels, and acts as a prebiotic, stimulating the growth of friendly, necessary\u00a0bacteria in our colon.\u00a0 Fiber can be soluble\u00a0and insoluble.\u00a0\u00a0 Soluble fiber\u00a0develops a mucilagenous texture while insoluble fiber passes through the bowel unchanged.\u00a0 Fiber is not absorbed into the bloodstream.<\/p><\/blockquote>\n The recommended amount of carbohydrates is 45 to 65% of total calories.\u00a0The recommended dietary intake of fiber is 14 grams per 1,000 calories consumed.<\/p>\n FATS Dietary fat is\u00a0found in foods derived from both plants and animals.\u00a0 The desirable fats are\u00a0polyunsaturated<\/strong>\u00a0and\u00a0monounsaturated fatty acids<\/strong>.<\/p>\n Polyunsaturated Fatty Acids <\/p>\n Monounsaturated Fatty Acids<\/strong> Other dietary fats are saturated fatty acids (butter, animal fat), cholesterol, and trans fat (hydrogenated oil like Crisco).\u00a0 Nationwide, prepared foods like cakes, cookies, pies, and French fries provide approximately 80% of trans fat from hydrogented plant oils compared to 20% that occur naturally in food from animal sources.\u00a0 These fats are considered undesirable and should be limited as much as possible.<\/p>\n The recommended total fat intake is between 20 and 35% of calories for adults.\u00a0 A fat intake of 30 to 35% of calories is recommended for children 2 to 3 years of age and 25 to 35% of calories for children and adolescents 4 to 18 years of age.\u00a0 Few Americans consume less than 20% of calories from fat.\u00a0 Fat intakes that exceed 35% are associated with both total increased saturated fat and calorie intakes.<\/p>\n PROTEINS Proteins are built from 20 different amino acids joined by\u00a0peptide bonds.\u00a0 Certain amino acids are called essential.\u00a0 We must get them from our diet and from these we can make other amino acids as needed.\u00a0 The essential amino acids are arginine, histidine, isoleucine, leucine, lysine, methionine, threonine, tryptophan, and valine.<\/p>\n A fresh supply is needed every day because our body does not store\u00a0protein.\u00a0 However, excessive intake of protein is not good.\u00a0 The excess\u00a0 will be broken down to yield energy that is stored as fat and nitrogen waste that must be excreted through the kidneys. \u00a0The amount of protein we need is 0.8 g\/ kg of body weight, depending on age, sex, level of activity and health.<\/p>\n MICRONUTRIENTS<\/strong><\/p>\n “Micro” means small quantity.\u00a0 Micronutrients are nutrients we need in small amounts\u00a0in our diet.\u00a0 They are the vitamins and minerals we must have to benefit from the energy and content of carbohydrates, proteins, and fats we eat. Fat soluble vitamins<\/strong>\u00a0are\u00a0A,D,E<\/strong>\u00a0and\u00a0K.<\/strong>\u00a0 Absorption of these vitamins is greatly impaired by fat malabsorption (seen as foul, puffy, floating stool that is called steatorrhea).<\/p>\n Vitamin A<\/strong>\u00a0is a family of fat-soluble compounds that play an important role in vision, bone growth, reproduction, cell division, and cell differentiation (in which a cell becomes part of the brain, muscle, lungs, etc.)\u00a0 Vitamin A helps regulate the immune system, which helps prevent or fight off infections by making white blood cells that destroy harmful bacteria and viruses . Vitamin A also may help lymphocytes, a type of white blood cell, fight infections more effectively.<\/p>\n Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts.\u00a0 When those linings break down, it becomes easier for bacteria to enter the body and cause infection.\u00a0 Vitamin A also helps maintain the integrity of skin and mucous membranes, which also function as a barrier to bacteria and viruses.<\/p>\n Retinol is one of the most active, or usable, forms of vitamin A, and is found in animal foods such as liver and whole milk and in some fortified food products.\u00a0 Retinol is also called preformed vitamin A.\u00a0 It can be converted to retinal and retinoic acid, other active forms of the vitamin A family.<\/p>\n Provitamin A carotenoids are darkly colored pigments found in plant foods that can be converted to vitamin A. Of the 563 identified carotenoids, fewer than 10% are precursors for vitamin A.\u00a0 Among these, beta-carotene is most efficiently converted to retinol. \u00a0Alpha-carotene and beta-cryptoxanthin are also converted to vitamin A, but only half as efficiently as beta-carotene. \u00a0Lycopene, lutein, and zeaxanthin are carotenoids that do not have vitamin A activity but have other health promoting properties.<\/p>\n Vitamin D<\/strong>\u00a0is a fat soluble vitamin that is found in food and can also be made in our body after exposure to ultraviolet (UV) rays from the sun.\u00a0 Sunshine is a significant source of vitamin D because UV rays from sunlight trigger vitamin D synthesis in the skin.<\/p>\n Vitamin D exists in several forms, each with a different level of activity. Calciferol is the most active form of vitamin D.\u00a0 Other forms are relatively inactive in the body. The liver and kidney help convert vitamin D to its active hormone form.\u00a0 \u00a0Once vitamin D is produced in the skin or consumed in food, it requires chemical conversion in the liver and kidney to form 1,25 dihydroxyvitamin D, the physiologically active form of vitamin D.\u00a0 Active vitamin D functions as a hormone because it sends a message to the intestines to increase the absorption of calcium and phosphorus.<\/p>\n The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. \u00a0By promoting calcium absorption, vitamin D helps to form and maintain strong bones. \u00a0Vitamin D also works in concert with a number of other vitamins, minerals, and hormones to promote bone mineralization. \u00a0Without vitamin D, bones can become thin, brittle, or misshapen.\u00a0 Vitamin D sufficiency prevents rickets in children and osteomalacia in adults, two forms of skeletal diseases that weaken bones.<\/p>\n Research also suggests that vitamin D may help maintain a healthy immune system and help regulate cell growth and differentiation, the process that determines what a cell is to become.<\/p>\n Vitamin E<\/strong>\u00a0is a fat-soluble vitamin that exists in eight different forms.\u00a0 Each form has its own biological activity, which is the measure of potency or functional use in the body. \u00a0Alpha-tocopherol (\u03b1-tocopherol) is the name of the most active form of vitamin E in humans.\u00a0 It is also a powerful biological antioxidant. \u00a0Vitamin E in supplements is usually sold as alpha-tocopheryl acetate, a form that protects its ability to function as an antioxidant. The synthetic form is labeled “L” while the natural form is labeled “D”. The synthetic form is only half as active as the natural form.<\/p><\/blockquote>\n Water soluble vitamins<\/strong>\u00a0include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), vitamin B12 and\u00a0vitamin C.<\/p>\n Thiamin<\/strong>\u00a0(B1)\u00a0is needed to convert\u00a0carbohydrates into energy. It\u00a0is essential for cardiac and nerve function. \u00a0Thiamin must be supplied daily because it can not be stored.\u00a0 Folate deficiency impairs the absorption of thiamin. The adult RDA for thiamin is 1.5 mg.<\/p>\n Riboflavin<\/strong>\u00a0(B2) is needed for metabolism of carbohydrates, amino acids, and lipids.\u00a0 Riboflavin provides antioxidant protection.\u00a0 Because flavoproteins are involved in the metabolism of several other vitamins (vitamin B6<\/sub><\/a>,\u00a0niacin<\/a>, and\u00a0folic acid<\/a>), severe riboflavin deficiency may impact many enzyme systems. The adult RDA for riboflavin is 1.2 mg.<\/p>\n Niacin<\/strong>\u00a0(B3) is essential as a coenzyme in the metabolism of carbohydrates, amino acids, and lipids.\u00a0\u00a0Many enzymes require the niacin coenzymes, NAD and NADP.\u00a0 Niacin is essential for the health of skin, mucous membranes, and the brain and nervous system.\u00a0 The adult RDA is 15 mg.<\/p>\n Pantothenic acid<\/strong>\u00a0(B5) Pyridoxine<\/strong>\u00a0(B6) is a water-soluble vitamin that exists in three major chemical forms: pyridoxine, pyridoxal, and pyridoxamine. It performs a wide variety of functions in the body and is essential for\u00a0good health.\u00a0 For example, vitamin B6 is needed for more than 100 enzymes involved in protein metabolism. It is also essential for red blood cell metabolism. The nervous and immune systems need vitamin B6 to function efficiently,\u00a0and it is also needed for the conversion of tryptophan (an amino acid) to niacin (vitamin B3).<\/p>\n Hemoglobin within red blood cells carries oxygen to tissues.\u00a0 Our body needs vitamin B6 to make hemoglobin within red blood cells.\u00a0 Vitamin B6 also helps increase the amount of oxygen carried by hemoglobin.<\/p>\n An immune response is a broad term that describes a variety of biochemical changes that occur in an effort to fight off infections. Calories, protein, vitamins, and minerals are important to our immune defenses because they promote the growth of white blood cells that directly fight infections.\u00a0 Vitamin B6, through its involvement in protein metabolism and cellular growth, is important to the immune system. \u00a0It helps maintain the health of lymphoid organs (thymus, spleen, and lymph nodes) that make our white blood cells.\u00a0 Animal studies show that a vitamin B6 deficiency can decrease our antibody production and suppress our immune response.<\/p>\n Vitamin B6 also helps maintain our blood glucose (sugar) within a normal range. When caloric intake is low, our body needs vitamin B6 to help convert stored carbohydrate or other nutrients to glucose to maintain normal blood sugar levels.<\/p>\n Folate\u00a0<\/strong>is a water-soluble B vitamin that occurs naturally in food.\u00a0 Folic acid is the synthetic form of folate that is found in supplements and added to fortified foods.<\/p>\n Folate gets its name from the Latin word “folium” for leaf. A key observation of researcher Lucy Wills nearly 70 years ago led to the identification of folate as the nutrient needed to prevent the anemia of pregnancy. Dr. Wills demonstrated that the anemia could be corrected by a yeast extract. Folate was identified as the corrective substance in yeast extract in the late 1930s, and was extracted from spinach leaves in 1941.<\/p>\n Folate helps produce and maintain new cells. \u00a0This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. \u00a0Folate is needed to make DNA and RNA, the building blocks of cells.\u00a0 It also helps prevent changes to DNA that may lead to cancer. Both adults and children need folate to make normal red blood cells and prevent anemia. \u00a0Folate is also essential for the metabolism of homocysteine, and helps maintain normal levels of this amino acid.<\/p>\n Vitamin B12<\/strong>\u00a0is also called cobalamin because it contains the metal cobalt.\u00a0 This vitamin helps maintain healthy nerve cells and red blood cells.\u00a0 It is also need to help make DNA, the genetic material of all cells. Vitamin B12 is bound to the protein in food.\u00a0 Hydrochloric acid in the stomach releases B12 from proteins in foods during digestion.\u00a0 Once released, vitamin B12 combines with a substance called gastric intrinsic factor.\u00a0 This complex can then be absorbed by the intestinal tract.<\/p>\n Vitamin C<\/strong>\u00a0is also called ascorbic acid. Vitamin C is required for the synthesis of collagen, an important structural component of blood vessels, tendons, ligaments, and bone. Vitamin C also plays an important role in the synthesis of the neurotransmitter, norepinephrine.\u00a0 Neurotransmitters are critical to brain function and are known to affect mood.<\/p>\n In addition, vitamin C is required for the synthesis of carnitine, a small molecule that is essential for the transport of fat to cellular organelles called mitochondria, for conversion to energy.\u00a0 Recent research also suggests that vitamin C is involved in the metabolism of cholesterol to bile acids, which may have implications for blood cholesterol levels and the incidence of gallstones.<\/p>\n Vitamin C is also a highly effective antioxidant. The adult RDA is 60 mg.<\/p><\/blockquote>\n Minerals<\/strong><\/p>\n Minerals are grouped according to amounts we need each day.\u00a0 Macrominerals are those we need 100 mg a day or more.\u00a0 Microminerals (trace) are those we need less than 100 mg a day.\u00a0 Ultratrace minerals are those found in small quantities in the body<\/p>\n Although there are other minerals important for health, the following are commonly malabsorbed or lost through diarrhea or vomiting\u00a0in celiac disease and other malabsorption disorders. They\u00a0include calcium, copper, iron, magnesium, potassium, phosphorus, selenium, and zinc.<\/p>\n Calcium<\/strong>\u00a0is a macromineral.\u00a0 The amount of calcium required daily by children 1-3 years is 500 mg. Children 4-8 years need 800 mg. Males and females 9-18 years need 1300 mg.\u00a0 Men and women 19-50 years old need 1000mg.\u00a0\u00a0\u00a0Older males and females need 1200 mg.<\/p>\n Calcium is the most abundant mineral in the human body, has several important functions.\u00a0 More than 99% of total body calcium is stored in the bones and teeth where it functions to support their structure.\u00a0 The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells.<\/p>\n Calcium is needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system. A constant level of calcium is maintained in body fluid and tissues so that these vital body processes function efficiently.<\/p>\n Bone undergoes continuous remodeling, with constant resorption (breakdown of bone) and deposition of calcium into newly deposited bone (bone formation).\u00a0 The balance between bone resorption and deposition changes as people age.\u00a0 During childhood there is a higher amount of bone formation and less breakdown. In early and middle adulthood, these processes are relatively equal.\u00a0 In aging adults, particularly among postmenopausal women, bone breakdown exceeds its formation, resulting in bone loss, which increases the risk for osteoporosis (a disorder characterized by porous, weak bones).<\/p>\n Copper<\/strong>\u00a0is an ultratrace mineral.\u00a0 RDA for copper has not been established.\u00a0 Estimated safe and adequate amounts in the diet for children are 0.7 to 2 mg. daily and 1.5 to 3 mg. daily for adolescents and adults. Copper is found mostly concentrated in\u00a0the liver and certain areas of the central nervous system, particularly the brain.\u00a0 It is stored in the liver and excreted in bile salts.<\/p>\n Copper is essential for making red blood cells and helps the body absorb iron.\u00a0 As part of ceruloplasmin, it\u00a0acts as a catalyst in the formation of hemoglobin, the oxygen-carrying blood component. Copper improves use of oxygen in the cells.<\/p>\n Copper is\u00a0an\u00a0essential component of many enzymes.\u00a0 Both copper and zinc are involved in the enzyme called superoxide dismutase (SOD).\u00a0\u00a0Copper is needed for the functioning of the amino acid, tyrosine, and improves function of the brain chemicals, epinephrine, norepinephrine and dopamine.<\/p>\n Copper plays a key role in certain hormones.\u00a0 It is needed for balancing and secreting thyroid hormones and for making the adrenal hormone adrenaline.<\/p>\n Iron<\/strong>\u00a0is a micromineral.\u00a0 The amount of iron required daily by children 1 to 10 years is 10 mg.\u00a0 Adolescent boys need 12 mg. and girls need 15 mg.\u00a0 Men 19 – 50 years need 10 mg. and women 19 – 50 years need 15 mg. Older women need 10 mg.\u00a0 Pregnant women need 30 mg.<\/p>\n Iron is essential to most life forms and to normal human physiology.\u00a0 Iron is an integral part of many proteins and enzymes that maintain good health.\u00a0 In humans, iron is an essential component of proteins involved in oxygen transport. \u00a0It is also essential for the regulation of cell growth and differentiation. \u00a0A deficiency of iron limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. On the other hand, excess amounts of iron can result in toxicity and even death.<\/p>\n Almost two-thirds of iron in the body is found in hemoglobin, the protein in red blood cells that carries oxygen to tissues.\u00a0 Smaller amounts of iron are found in myoglobin, a protein that helps supply oxygen to muscle, and in enzymes that assist biochemical reactions.\u00a0 Iron is also found in proteins that store iron for future needs and that transport iron in blood. \u00a0Iron stores are regulated by intestinal iron absorption.<\/p>\n Magnesium<\/strong>\u00a0is a macromineral.\u00a0 The amount of magnesium required daily by children 1 to 3 years is 80 mg. and\u00a0 130 mg. for children age 4 to 8 years.\u00a0 Boys and girls 9 to 13 years need 240 mg.\u00a0 Adolescent boys 14 to 18 years need 410 mg. and girls need 360 mg.\u00a0 Men 19 to 30 years need 400 mg. and women 310 mg.\u00a0 Older men need 420 mg. and women need 320 mg.\u00a0 Pregnant women need 400 mg.<\/p>\n The fourth most abundant mineral in the body, magnesium\u00a0is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant.<\/p>\n Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines.\u00a0 Magnesium is excreted through the kidneys.<\/p>\n Potassium<\/strong>\u00a0is a macromineral essential to life.\u00a0\u00a050 to 150 mEq is needed daily depending on level of exercise, sweating, and other factors. Along with sodium and chloride, potassium is an “electrolyte.” Electrolytes exist as ions in body fluids and are found in all body fluids. Potassium is mainly a component of fluids inside cells whereas sodium and chloride are mainly part of fluids surrounding cells. It is excreted primarily in the urine but also in stool and sweat.<\/p>\n Potassium manages the balance of\u00a0the body acids.\u00a0 It opposes sodium to regulate the body’s water balance and\u00a0distribution and maintain osmotic balance.\u00a0 It works to lower blood pressure.\u00a0 Potassium\u00a0controls\u00a0muscle and nerve functions, being necessary for the conduction of nerve\u00a0impulses.<\/p>\n Potassium is\u00a0essential for the movement of sugars, amino acids, and other\u00a0 molecules across membranes.\u00a0It helps dissolve and use calcium.<\/p>\n Phosphorus<\/strong>\u00a0is a macromineral second to calcium in abundance in the body.\u00a0The amount of phosphorus required daily by children 1 to 3 years is 460 mg. and\u00a0 500 mg. for children age 4 to 8 years.\u00a0 Boys and girls 9 to 19 years need 1250 mg.\u00a0 Men and women 19 years and older need 700 mg. Pregnant women 19 years and older need 700 mg.<\/p>\n Phosphorus is in every cell.\u00a0\u00a0While most of the phosphorus content in the body is in the bones,\u00a015% is in cells and body fluids.\u00a0 Phosphorus opposes calcium to balance and maintain blood and urine acidity.\u00a0\u00a0It combines with calcium in building the skeleton.<\/p>\n Phosphorus is necessary for carbohydrate, fat, and protein metabolism and to absorb nutrients into cells.\u00a0\u00a0It is an essential component of phospholipids which contain glycerol, fatty acids and phosphorus.\u00a0 It acts as a component for DNA, RNA, ADP and ATP.<\/p>\n Phosphorus is essential to\u00a0reproduction. It\u00a0is important to muscle and nerve function and the processes of the ductless glands.<\/p>\n Selenium<\/strong>\u00a0is a micromineral.\u00a0 \u00a0The adult RDA is 70 mg for males and 55 mg for females.<\/p>\n Selenium is essential to good health but required only in small amounts. Selenium is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals.\u00a0 Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease. Other selenoproteins help regulate thyroid function and play a role in the immune system.<\/p>\n Zinc<\/strong>\u00a0is a micromineral.\u00a0 The amount of zinc required daily by children 1 to 10 years is 10 mg.\u00a0 Boys and men need 15 mg. Girls and women need 12 mg.\u00a0 Pregnant women need 15 mg.<\/p>\n Zinc is an essential mineral that is found in almost every cell.\u00a0 It stimulates the activity of approximately 100 enzymes, which are substances that promote biochemical reactions in the body. \u00a0Zinc supports a healthy immune system, is needed for wound healing, helps maintain our sense of taste and smell, and is needed for DNA synthesis. \u00a0Zinc also supports normal growth and development during pregnancy, childhood, and adolescence.<\/p><\/blockquote>\n <\/p>\nMACRONUTRIENTS<\/strong><\/h3>\n
CARBOHYDRATES<\/strong><\/h4>\n
\n<\/strong>These nutrients supply energy and essential fatty acids and serve as a carrier for the absorption of the fat-soluble vitamins A,D,E, and K and carotenoids. Fats serve as building blocks of membranes and play a key role in numerous biological functions.<\/p>\n
\n<\/strong>There are two categories of essential (must have) polyunsaturated fatty acids\u00a0(PUFA) called\u00a0omega-3 and omega-6.\u00a0 These two types of PUFAs oppose and balance each other in vital body functions necessary to maintain health, especially of the eyes and brain.<\/p>\n\n
\n
\nThese fats are derived from plant sources such as olive oil.<\/p>\n
\n<\/strong>These nutrients are vital to every cell in our body.\u00a0 They form our basic structures such as muscle, skin, cartilage, ligaments and hair.\u00a0 Proteins are part of antibodies, hormones, and enzymes.<\/p>\n
\nVITAMINS
\n<\/strong>These micronutrients\u00a0fall into two categories:\u00a0fat soluble<\/strong>\u00a0(meaning they dissolve in fat) and\u00a0water soluble<\/strong>\u00a0(meaning they dissolve in water).<\/p>\n
\nPantothenic acid is a component of coenzyme A (CoA), an essential coenzyme in a variety of reactions that sustain life. CoA is required for chemical reactions that generate energy from food (fat, carbohydrates, and proteins). The synthesis of essential fats, cholesterol, and steroid hormones requires CoA, as does the synthesis of the neurotransmitters (chemical needed for nerve transmission), acetylcholine, and the hormone, melatonin. \u00a0Heme, a component of hemoglobin, requires a CoA-containing compound for its synthesis. Metabolism of a number of drugs and toxins by the liver requires CoA.<\/p>\n