Nutrition

Function
Builds and repairs of body tissues Regulates body processes and formation of enzymes and hormones. Aids in the formation of antibodies that enable the body to fight infection Serve as a major energy supplier. Helps mom's body to maintain normal blood sugar levels. This helps with mood swings, energy levels, appetite control and even reduces or eliminates morning sickness Amino acids tries to develop a healthy baby Helps keep skin, hair, and nails healthy. helps a great deal in building your body strength, by generating energy One among the three prominent macronutrients that serve as excellent energy providers, the other two being fats and proteins. Provides fuel for the body to burn up. Richest source of energy One of the three nutrients used as energy sources by the body. another source of energy to the body and is required for the structure and functioning of living cells, as well as being required for the transport of vitamins A, D, E & K. During pregnancy, they are also essential to the baby's nervous system development.

Food Sample
Vegetables: Lentils, peas, cereals, beans, tofu, legumes. Animal products: All meats, fish, eggs, milk, soy milk, cheese, yogurt, Peanut Butter Lean Meats, Fish, and Poultry Grains, including bread and pasta Nuts and Seeds Cereals, grains and bread such as bagel, white bread, whole wheat bread, white, rice, barley, oatmeal, spaghetti, pasta,

Proteins

Carbohydrates

Pulses, cereals & nuts: Margarine, plant oils, walnuts, peanuts, hazelnuts. Animal products: Meats, oily fish, egg yolks, milk, cheese, butter, liver, vegetable oils

Fats

Vitamins

Essential for vision, and when converted to retinoic acid, is essential for skin health and bone growth Carrots, liver, spinach, broccoli, winter squash, sweet potatoes, tomatoes, chili peppers and lettuce, milk, butter, kale, eggs, mangoes and watermelon Rice bran

Vitamin A (Retinol)

Vitamin B1 (Thiamine)

Raises energy level and regulates nervous system Helps produce healthy nerves and brain cells and helps make energy in cells Change protein, carbohydrates and fats into energy Maintains the normal function of the nervous system, muscles and heart

Vitamin C

Acts as an antioxidant and helps the body fight free radicals which can damage the bodys cells

Fruits: Oranges, grapefruit, tangerines, lemons, mangos,

(Ascorbic acid)

Vitamin D (Calciferol)

Vitamin B2 (Riboflavin)

Helps form collagen in connective tissue which is necessary for tissue repair Beneficial in healing wounds, burns and also broken bones because it increases calcium absorption Keeps the immune system healthy and promotes healthy capillaries, gums and teeth promotes calcium and phosphorous absorption from intestines and increases calcium deposits into bones helps mobilize the calcium and phosphorus from the bones helps the body build strong and healthybones and teeth helps prevent certain cancers such as prostate, breast and colon cancer Aids in the release of energy from food Promotes normal growth and development, particularly in the eyes and skin activate Vitamin B6 and folic acid Acts as an anti-blood clotting agent and promotes red-blood cell formation Has strong antioxidant properties May protect against heart disease and cancer Appears to slow the aging process and protects against pollutants including second-hand smoke. Synthesis of DNA, red-blood-cell production and nerve development Involved in the metabolism of every cell of the human body It can be produced industrially only through bacterial fermentation-synthesis Involved in protection against osteoporosis, skin wounds, and possibly cancer Helps blood to clot after an injury Animals require pantothenic acid to synthesize coenzyme-A (CoA), as well as to synthesize and metabolizeproteins, carbohydrates, and fats Biotin is a coenzyme in the metabolism of fatty acids and leucine, Pays a role ingluconeogenesis.

papayas and strawberries Vegetables: Brussels sprouts, cabbage, broccoli, peppers, potatoes, collards, spinach and tomatoes. Cod liver oil

Vitamin E (Tocopherol)

Bananas, beef liver, dairy products, eggs, fortified cereals, enriched breads, ham, mixed vegetables, pork and tuna. Wheat germ oil, unrefined vegetable oils

Vitamin B12 (Cobalamins ) Vitamin K1 (Phylloquino ne) Vitamin B5 (Pantothenic acid) Vitamin B7 (Biotin)

liver, eggs, animal products

Leafy green vegetables Meat, whole grains, in many foods

Meat, dairy products, eggs

VitaminB6 (Pyridoxine)

Important for the breakdown of protein, fats and carbohydrates in the foods we eat Making of antibodies to help keep the immune system strong help women with symptoms during premenstrual syndrome

bananas, avocados, sunflower seeds, hazelnuts, soybeans, potatoes, lentils and fortified cereals, salmon, shrimp, chicken, beef liver, ground beef, ham and tuna

Vitamin B3 (Niacin)

Vitamin B9 (Folic acid)

Promotes healthy skin, nerves and digestion Helps the body make various sex and stressrelated hormones in the adrenal glands and other parts of the body. Effective in improving circulation and reducing cholesterol levels in the blood. Aids in the production of neurotransmitters, such asserotonin that regulate mood, sleep, and appetite Helps to form the DNA and RNA in our genes, which are needed to regulate cell formation, red blood cells, skin cells, and the cells that line your small intestine Helps to maintain the nervous system,intestinal tract, sex organs, white blood cells and normal patterns of growth

Meat, eggs, grains High-protein foods, fortified cereals and breads, meats, fish, milk, eggs, peanuts Beef and chicken liver, and leafy green vegetables such as broccoli, collards, chard, spinach, and romaine lettuce Fruits: bananas, oranges, and cantaloupe; wheat germ, rice, all kinds of beans and peas, milk, mushrooms, root vegetables, salmon, tuna, and asparagus. Yogurt, milk, cheddar cheese, calciumfortified foods like soy milk, juices, breads, cereals, dark green leafy vegetables, canned fish. Beef, pork, dried beans, spinach, dried fruits, wheat germ, oatmeal or grains fortified with iron

MINERALS
Creates strong bones and teeth, helps prevent blood clots, helps muscles and nerves function Used to regulate the heartbeat Helps reduce blood pressure Helps in the production of hemoglobin Prevents anemia, low birth weight, and premature delivery Builds up the quality of blood and increases resistance to stress and disease Helps produce insulin and enzymes Promotes cell division, repair and growth Aids in normal fetal development Assists in wound healing and helps sustain the normal level of vitamin A in the blood. It is required to manufacture many hormones and helps blood-sugar metabolism also.

Calcium

Iron

Zinc

Red meats, poultry, beans, nuts, whole grains, fortified cereals, oysters, dairy products, oysters, herring, shellfish, legumes, nuts, whole grains