Food and Nutrient Digestion

7/30/2019 Food and Nutrient Digestion

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Food and Nutrient Digestion

Absorption and Transport of Nutrients Why Is Digestion Important? How Is Food Digested? Production of Digestive Juices How Is the Digestive Process Controlled?

Absorption and Transport of Nutrients

Digested molecules of food, water and minerals from the diet, are absorbed from the cavity of theupper small intestine. The absorbed materials cross the mucosa into the blood, and are carriedoff in the bloodstream to other parts of the body for storage or further chemical change. Thisprocess varies with different types of nutrients.

Carbohydrates: An average American adult eats about half a pound of carbohydrate each day.Some of our most common foods contain mostly carbohydrates. Examples are bread, potatoes,pastries, candy, rice, spaghetti, fruits, and vegetables. Many of these foods contain both starch,which can be digested, and fiber, which the body cannot digest.

The digestible carbohydrates are broken into simpler molecules by enzymes in the saliva, injuice produced by the pancreas, and in the lining of the small intestine. Starch is digested in twosteps: First, an enzyme in the saliva and pancreatic juice breaks the starch into molecules cal ledmaltose; then an enzyme in the lining of the small intestine (maltase) splits the maltose intoglucose molecules that can be absorbed into the blood. Glucose is carried through thebloodstream to the liver, where it is stored or used to provide energy for the work of the body.

Table sugar is another carbohydrate that must be digested to be useful. An enzyme in the liningof the small intestine digests table sugar into glucose and fructose, each of which can beabsorbed from the intestinal cavity into the blood. Milk contains yet another type of sugar, lactose,which is changed into absorbable molecules by an enzyme called lactase, also found in theintestinal lining.

Protein: Foods such as meat, eggs, and beans consist of large molecules of protein that must bedigested by enzymes before they can be used to build and repair body tissues. An enzyme in the

juice of the stomach starts the digestion of swallowed protein. Further digestion of the protein iscompleted in the small intestine. Here, several enzymes from the pancreatic juice and the liningof the intestine carry out the breakdown of huge protein molecules into small molecules calledamino acids. These small molecules can be absorbed from the hollow of the small intestine intothe blood and then be carried to all parts of the body to build the walls and other parts of cells.

Fats: Fat molecules are a rich source of energy for the body. The first step in digestion of a fat isto dissolve it into the watery content of the intestinal cavity. The bile acids produced by the liveract as natural detergents to dissolve fat in water and allow the enzymes to break the large fatmolecules into smaller molecules, some of which are fatty acids and cholesterol. The bile acidscombine with the fatty acids and cholesterol and help these molecules to move into the cells ofthe mucosa. In these cells the small molecules are formed back into large molecules, most ofwhich pass into vessels (called lymphatics) near the intestine. These small vessels carry thereformed fat to the veins of the chest, and the blood carries the fat to storage depots in different

parts of the body.

Vitamins: Another important part of our food that is absorbed from the small intestine is the classof chemicals we call vitamins. There are two different types of vitamins, classified by the fluid inwhich they can be dissolved: water -soluble vitamins (all the B vitamins and vitamin C) and fat-soluble vitamins (vitamins A, D, and K).
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Water and Salt: Most of the material absorbed from the cavity of the small intestine is water inwhich salt is dissolved. The salt and water come from the food and liquid we swallow and the

juices secreted by the many digestive glands. In a healthy adult, more than a gallon of watercontaining over an ounce of salt is absorbed from the intestine every 24 hours.

Why Is Digestion Important?

When we eat such things as bread, meat, and vegetables, they are not in a form that the bodycan use as nourishment. Our food and drink must be changed into smaller molecules of nutrientsbefore they can be absorbed into the blood and carried to cells throughout the body. Digestion isthe process by which food and drink are broken down into their smallest parts so that the bodycan use them to build and nourish cells and to provide energy.

The digestive system is a series of hollow organs joined in a long, twisting tube from the mouth tothe anus. Inside this tube is a l ining called the mucosa. In the mouth, stomach, and smallintestine, the mucosa contains tiny glands that produce juices to help digest food.

Digestion involves the mixing of food, its movement through the digestive tract, and chemicalbreakdown of the large molecules of food into smaller molecules. Digestion begins in the mouth,when we chew and swallow, and is completed in the small intestine. The chemical processvaries somewhat for different kinds of food.

Movement of Food Through the System

Mouth: Seconds Esophagus: Seconds Stomach: Up to 3 hours Small Intestine: Minutes

Large Intestine: Hours

The large, hollow organs of the digestive system contain muscle that enables their walls to move.The movement of organ walls can propel food and liquid and also can mix the contents withineach organ. Typical movement of the esophagus, stomach, and intestine is called peristalsis.The action of peristalsis looks like an ocean wave moving through the muscle. The muscle of theorgan produces a narrowing and then propels the narrowed portion slowly down the length of theorgan. These waves of narrowing push the food and fluid in front of them through each holloworgan.

The first major muscle movement occurs when food or liquid is swallowed. Although we are able

to start swallowing by choice, once the swallow begins, it becomes involuntary and proceedsunder the control of the nerves.

The esophagus is the organ into which the swallowed food is pushed. It connects the throatabove with the stomach below. At the junction of the esophagus and stomach, there is a ringlikevalve closing the passage between the two organs. However, as the food approaches the closedring, the surrounding muscles relax and allow the food to pass.

The food then enters the stomach, which has three mechanical tasks to do. First, the stomachmust store the swallowed food and liquid. This requires the muscle of the upper part of thestomach to relax and accept large volumes of swallowed material. The second job is to mix up

the food, liquid, and digestive juice produced by the stomach. The lower part of the stomachmixes these materials by its muscle action. The third task of the stomach is to empty its contentsslowly into the small intestine.

Several factors affect emptying of the stomach, including the nature of the food (mainly its fat andprotein content) and the degree of muscle action of the emptying stomach and the next organ to


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receive the stomach contents (the small intestine). As the food is digested in the small intestineand dissolved into the juices from the pancreas, liver, and intestine, the contents of the intestineare mixed and pushed forward to allow further digestion.

Glands of the digestive system are crucial to the process of digestion. They produce both thejuices that break down the food and the hormones that help to control the process.

The glands that act first are in the mouth--the salivary glands. Saliva produced by these glands

contains an enzyme that begins to digest the starch from food into smaller molecules.

The next set of digestive glands is in the stomach lining. They produce stomach acid and anenzyme that digests protein. One of the unsolved puzzles of the digestive system is why the acid

juice of the stomach does not dissolve the tissue of the stomach itself. In most people, thestomach mucosa is able to resist the juice, although food and other tissues of the body cannot.

After the stomach empties the food and its juice into the small intestine, the juices of two otherdigestive organs mix with the food to continue the process of digestion. One of these organs isthe pancreas. It produces a juice that contains a wide array of enzymes to break down thecarbohydrates, fat, and protein in our food. Other enzymes that are active in the process come

from glands in the wall of the intestine or even a part of that wall.

The liver produces yet another digestive juice--bile. The bile is stored between meals in thegallbladder. At mealtime, it is squeezed out of the gallbladder into the bile ducts to reach theintestine and mix with the fat in our food. The bile acids dissolve the fat into the watery contentsof the intestine, much like detergents that dissolve grease from a frying pan. After the fat isdissolved, it is digested by enzymes from the pancreas and the lining of the intestine.

How Is the Digestive Process Controlled?

Hormone Regulators

A fascinating feature of the digestive system is that it contains its own regulators. The majorhormones that control the functions of the digestive system are produced and released by cells inthe mucosa of the stomach and small intestine. These hormones are released into the blood ofthe digestive tract, travel back to the heart and through the arteries, and return to the digestivesystem, where they stimulate digestive juices and cause organ movement. The hormones thatcontrol digestion are gastrin, secretin, and cholecystokinin (CCK):

Gastrin causes the stomach to produce an acid for dissolving and digesting some foods. It isalso necessary for the normal growth of the lining of the stomach, small intestine, and colon.

Secretin causes the pancreas to send out a digestive juice that is rich in bicarbonate. Itstimulates the stomach to produce pepsin, an enzyme that digests protein, and it also stimulatesthe liver to produce bile.

CCK causes the pancreas to grow and to produce the enzymes of pancreatic juice, and itcauses the gallbladder to empty.

Nerve Regulators

Two types of nerves help to control the action of the digestive system. Extrinsic (outside) nerves

come to the digestive organs from the unconscious part of the brain or from the spinal cord. Theyrelease a chemical called acetylcholine and another called adrenaline. Acetylcholine causes themuscle of the digestive organs to squeeze with more force and increase the "push" of food and

juice through the digestive tract. Acetylcholine also causes the stomach and pancreas to producemore digestive juice. Adrenaline relaxes the muscle of the stomach and intestine and decreasesthe flow of blood to these organs.


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Even more important, though, are the intrinsic (inside) nerves, which make up a very densenetwork embedded in the walls of the esophagus, stomach, small intestine, and colon. Theintrinsic nerves are triggered to act when the walls of the hollow organs are stretched by food.They release many different substances that speed up or delay the movement of food and theproduction of juices by the digestive organs.

Source: National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes ofHealth.

Dietary fats: Know which types to choose

When choosing fats, pick unsaturated fat over saturated or trans fat. Here's how to knowthe difference.

By Mayo Clinic staff

Most foods contain several different kinds of fat, and some are better for your health than othersare. You don't need to completely eliminate all fat from your diet. In fact, some fats actually helppromote good health. But it's wise to choose the healthier types of dietary fat, and then enjoythem in moderation.

The facts about dietary fat

There are numerous types of fat. Your body makes its own fat from taking in excess calories.Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat isone of the three macronutrients, along with protein and carbohydrates, that provide energy foryour body. Fat is essential to your health because it supports a number of your body's functions.Some vitamins, for instance, must have fat to dissolve and nourish your body.

But there is a dark side to fat. The concern with some types of dietary fat (and their cousin

cholesterol) is that they are thought to play a role in cardiovascular disease and type 2 diabetes.Dietary fat also may have a role in other diseases, including obesity and cancer.

Research about the possible harms and benefits of dietary fats (sometimes called fatty acids) isalways evolving. And a growing body of research suggests that when it comes to dietary fat, youshould focus on eating healthy fats and avoiding unhealthy fats.

Harmful dietary fat

The two main types of potentially harmful dietary fat:

Saturated fat. This is a type of fat that comes mainly from animal sources of food.Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL)cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fatmay also increase your risk of type 2 diabetes.Trans fat. This is a type of fat that occurs naturally in some foods, especially foods fromanimals. But most trans fats are made during food processing through partial hydrogenationof unsaturated fats. This process creates fats that are easier to cook with and less likely tospoil than are naturally occurring oils. These trans fats are called industrial or synthetictrans fats. Research studies show that synthetic trans fat can increase unhealthy LDLcholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increaseyour risk of cardiovascular disease.

Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature.Because of this, they're typically referred to as sol id fats. They include beef fat, pork fat,shortening, stick margarine and butter.
http://www.mayoclinic.com/health/AboutThisSite/AM00057


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Healthier dietary fat

The two main types of potentially helpful dietary fat:

Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studiesshow that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterollevels, which can decrease your risk of heart disease. Research also shows that MUFAsmay benefit insulin levels and blood sugar control, which can be especially helpful if you

have type 2 diabetes.Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils.Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves bloodcholesterol levels, which can decrease your risk of heart disease. PUFAs may also helpdecrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids,may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish,appear to decrease the risk of coronary artery disease. They may also protect againstirregular heartbeats and help lower blood pressure levels.

Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at roomtemperature, such as olive oil, safflower oil, peanut oil and corn oil.

Good Fats and

Bad Fats

Written by Gloria Tsang, RDPublished in Dec 2004;Updated in Nov 2005

(HealthCastle.com) The fact is: we all need fats. Fats helps nutrient absorption, nervetransmission, maintaining cell membrane integrity etc. However, when consumed in excessamount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are notcreated equal. Some fats promote our health positively while others increase our risks of heartdisease. The key is to replace bad fats with good fats in our diet.

The Good Fats

Monounsaturated Fats

Monounsaturated fats (MUFAs) lower total cholesteroland LDL cholesterol (the bad cholesterol) whileincreasing HDL cholesterol (the good cholesterol).Nuts including peanuts, walnuts, almonds andpistachios, avocado, canola and olive oil are high in

MUFAs. MUFAs have also been found to help inweight loss, particularly body fat. Click here for moreweight loss nutrition tips.

Polyunsaturated Fats
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Polyunsaturated fats also lower total cholesterol andLDL cholesterol. Seafood like salmon and fish oil, aswell as corn, soy, safflower and sunflower oils arehigh in polyunsaturated fats. Omega 3 fatty acidsbelong to this group.

The Bad Fats

Saturated FatsSaturated fats raise total blood cholesterol as well asLDL cholesterol (the bad cholesterol). Saturated fatsare mainly found in animal products such as meat,dairy, eggs and seafood. Some plant foods are alsohigh in saturated fats such as coconut oil, palm oil andpalm kernel oil.

Trans Fats

Trans fats are invented as scientists began to"hydrogenate" liquid oils so that they can withstandbetter in food production process and provide a bettershelf life. As a result of hydrogenation, trans fattyacids are formed. Trans fatty acids are found in manycommercially packaged foods, commercially friedfood such as French Fries from some fast food chains,other packaged snacks such as microwaved popcornas well as in vegetable shortening and hard stickmargarine.

What can we do?

avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil,palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high inmonounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil.minimize using commercially packaged foods which are high in trans fats. Always readlabels to look for trans-fat free alternatives.as saturated fats are found in animals products, use lower-fat version dairy such as 1% orskim milk instead of whole milk. Trim visible fats and skins from meat products.

Health Benefits of Olive Oil

The health benefits of olive oil have been recognised by many ancient physicians like
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Hippocrates, Galen, Dioscorides, and Diocles. In recent years, modern doctors and nutritionistshave realised that extra virgin olive oi l, particularly, contributes significant nutritional value tohuman health.

You should not be too surprised if you read that people in the Mediterranean region, where thebulk of olive oil is produced and enthusiastically consumed, have reaped immense healthbenefits from olive oil.

Olive Oil and Cholesterol

Researchers at the University of Minnesota, for one, have discovered that while Greek,Cretan and other Mediterranean men consumed almost as much dietary fat as Americans,they had much lower rates of heart disease. The difference was attributed to theMediterraneans consumption of extra virgin olive oil, which is largely monounsaturated fat.Researchers at the Universidad Autonoma de Madrid in Spain found in a study that a dietrich in extra virgin olive oil helped to lower LDL (bad) cholesterol and, perhaps moreimportantly, stimulated an increase in HDL (good) cholesterol.Researchers at the University of Nijmegen in the Netherlands discovered that simplyfollowing a low fat diet reduced total cholesterol but HDL cholesterol also declined; in

contrast, a high fat diet based on extra virgin olive oil also reduced total cholesterol butHDL cholesterol actually increased.

This is all very good for those concerned about their cholesterol levels, especially the good HDLcholesterol, and the effects on the human circulatory system.

About Cholesterol

Cholesterol is not a water-soluble substance: it floats around in our bodies, attaching itself toproteins and making them lipoproteins. Two types of cholesterol are formed. LDL or low densitylipoproteins, is the so-called bad cholesterol; it accumulates in bodily tissues and sticks toartery walls as plaque, causing arteriosclerosis (hardening of the arteries) if left unchecked. Theother type is HDL or high density lipoproteins, the good cholesterol, which helps prevent artery-clogging deposits. The levels of these two cholesterols are affected by the types of fat that wetake in daily.

The structures of different fats are described as saturated, mono-unsaturated, and poly-unsaturated. Saturated fats come primarily from animal meats. They are thought the greatestdamage to our health, because they increase levels of LDL resulting in arteriosclerosis.

Poly-unsaturated fats come mainly from vegetables, seeds, nuts, and grains. They lower thebodys overall cholesterol level, but to do so they reduce both LDL and HDL. You may want LDLlowered, but you would want HDL increased. There are also tests indicating that in higher dosespolyunsaturated fats may do more damage than good, increasing the risk of nervous systemproblems, brain synapse connectivity, gall bladder stones, and perhaps even cancer, unless theiraction is controlled by antioxidants.

Monounsaturated fats are found in varying amounts in all fats. They lower LDL but promoteincreases in HDL. Thus, the best oil you can use is that has little saturated and polyunsaturatedfats content but has plenty of monounsaturated fats.

Fortunately, such an oil exists: olive oil. In olive oil you find some of the lowest levels of saturatedand polyunsaturated fats, averaging only 10 to 15% for saturated and 8 to 9% forpolyunsaturated. More significantly, olive oil has by far the highest level of monounsaturated fatamong all oils, about 75% to 80%.


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Effect of Dietary Fats on Cholesterol Levels

Fat Found inState at RoomTemperature

Effect on CholesterolLevels

Monounsaturated

Olives; olive oil,canola oil, peanut oil;cashews, almonds,peanuts, and mostother nuts; avocados

LiquidLowers LDL; raises

HDL

PolyunsaturatedCorn, soybean,safflower, andcottonseed oils; fish

LiquidLowers both LDL and

HDL

Saturated

Whole milk, butter,cheese, and icecream; red meat;chocolate; coconutmilk, and coconut oil

SolidRaises both LDL and

HDL

Trans

Most margarines;vegetable shortening;

partially hydrogenatedvegetable oil; deep-fried chips; many fastfoods; mostcommercial bakedgoods

Solid orsemi-solid

Raises LDL; lowersHDL

Olive Oil and Rheumatoid Arthritis

A study in Greece showed that people who had the lowest lifetime consumption of extra virginolive oi l had two and a half times greater probability of developing rheumatoid arthritis than thosewith the highest lifetime consumption. If you know somebody who suffers from rheumatoidarthritis, you must be familiar with the pain and inconvenience it can cause. A rheumatologist ofthe Arthritis Foundation, which did the research, cites that adding olive oil to your diet could helpyou protect yourself against rheumatoid arthritis. And, the spokesperson added, since the type ofoil consumed in Greece is extra virgin olive oil , that offers additional protection.

Olive Oil and Antioxidants

Among the major components of extra virgin olive oil are antioxidants. Olive oil provides beta

carotene (pro-vitamin A) and tocopherol (vitamin E) which are excellent buffers of acids producedin the gastrointestinal tract and those resulting from body metabolism. Extra virgin olive oilcontains 88% of its vitamin E in the form of alpha-tocopherol, which is easily synthesised by thebody. These are very important antioxidants that prevent the oxidation of LDLs. Such oxidationcan cause damage to ordinary cells, nerve cells and arteries and lead to arteriosclerosis,coronary heart disease, or even cancer.

Olive Oil and Aging

Medical studies have indicated that diets which are deficient in vitamin E accelerate the

breakdown of certain fatty acids, a process which invariably leads to aging. The vitamin Econtent in olive oil is thought to provide a defence against such effects, and thus help maintainmental faculties and muscular control longer and better. Among other benefits, the vitamin Ahelps prevent and minimise the development of skin wrinkles.

As we get older, our digestive capacity becomes markedly reduced resulting in more difficulty to


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absorb nutrients from food, especially vitamins and minerals. Olive oil is very digestible and itsnutrients are easier to digest. It also has beneficent effects in aiding digestion and stimulating theappetite.

Another problem associated with aging bone calcification can be rectified by olive oilconsumption. Studies have shown that a diet containing enough oleates as well as a moderatesupply of essential fatty acids is needed for healthy bone mineralisation a process that aids thedeveloping bones in children and prevents calcium loss in adults.

Olive Oil, good for every body function

Olive oil is natures storehouse of many healthful nutrients like vitamins A, E, D and K. Othernutrients found in olive oil are:

Magnesium-rich chlorophyll encourages formation of healthy red blood cells.Squalene, a precursor to phytoesterols, helps reduce acidity.Phytoesterols (in the form of beta-sitosterol) assists in preventing cholesterol absorption.Caffeic and gallic nutrients stimulate the flow of bile which helps alkalise food coming out ofthe stomach, reducing stress on the pancreas.

Phenolic compounds protect against fermentation of fats and cholesterol, and may promotehigher production of fat-digesting enzymes in the pancreas.Cycloartenol lowers the amount of cholesterol in free circulation and increases excretion ofbile to mop up excess acidity and increase alkalinity of the food coming out of the stomach.

Olive Oil has been shown to have beneficial effects on virtually every aspect of body function,development and maintenance, including brain development, bone structure, digestion, agingprocess, the condition of skin and hair, metabolism, and on plaque formation in the bloodvessels.

There is so much scientific evidence now that establishes the health benefits of olive oil. You will

be hard put to find any other food that has so many positive effects on so many different parts ofthe body and their functions.

These health benefits can be derived from all forms of olive oil; however, refined oils undergo alot of high temperatures during processing which destroys or alters the antioxidants, and thushave very little, if any, vitamins left. In order to gain the maximum medicinal benefit, you shoulduse only Extra Virgin olive oil.

NutriStrategy Nutrition Information for Nutrients, Vitamins and Minerals

NutriStrategy provides an overview of nutrition, nutrient food sources and the functions ofvitamins and minerals in the body.

CALORIES are needed to provide energy so the body functions properly. The number of caloriesin a food depends on the amount of energy the food provides. The number of calories a personneeds depends on age, height, weight, gender, and activity level. People who consume morecalories than they burn off in normal daily activity or during exercise are more likely to beoverweight.

Fat: 1 gram = 9 calories

Protein: 1 gram = 4 caloriesCarbohydrates: 1 gram = 4 caloriesAlcohol: 1 gram = 7 calories
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FAT should account for 30% or less of the calories consumed daily, with saturated fatsaccounting for no more than 10% of the total fat intake. Fats are a concentrated form of energywhich help maintain body temperature, and protect body tissues and organs. Fat also plays anessential role in carrying the four fat-soluble vitamins: A, D, E, and K.

Excess calories from protein and carbohydrates are converted to and stored as fat. Even if youare eating mostly "fat free" foods, excess consumption will result in additional body fat. Fatcalories in food are readily stored, while it takes energy to transform protein and carbohydrates to

body fat. The only proven way to reduce body fat is to burn more calories than one consumes.

Saturated Fat:

tends to increase blood cholesterol levels. Mostsaturated fats tend to be solid at room temperature,with the exception of tropical oils. found mostly in meat and dairy products, as well assome vegetable oils, such as coconut and palm oils(tropical oils). Butter is high in saturated fat, whilemargarine tends to have more unsaturated fat.

PolyunsaturatedFat:

tends to lower blood cholesterol levels found mostly in plant sources. (safflower, sunflower,

soybean, corn, cottonseed)

MonounsaturatedFat:

tends to lower LDL cholesterol (the "bad"cholesterol) found in both plant and animal products, such asolive oil, canola oil, peanut oil, and in some plantfoods such as avocado

CHOLESTEROL intake should not exceed 300 milligrams a day. Individuals differ on theirabsorption of dietary cholesterol, what is important is ones level of blood cholesterol. High blood

cholesterol has been linked to the occurrence of atherosclerosis. Atherosclerosis is a buildup offatty deposits in the coronary arteries and other blood vessels, and is a leading cause of heartattacks.

Dietary cholesterol is only found in foods from animalsources, including meat, fish, milk, eggs,cheese, and butter. You may have heard the terms HDL and LDL discussed in relation to bloodcholesterol and heart disease. HDL and LDL are lipoproteins, substances found in thebloodstream, that transport cholesterol and triglycerides in the body.

HDLs help remove cholesterol from the blood, protecting you fromheart disease (atherosclerosis).

LDLs are thought to deposit cholesterol in artery walls, increasingyour risk of heart disease (atherosclerosis). Most abundant type, LDLcarries approximately 65% of the total circulating cholesterol. Highlevels of LDL are associated with atherosclerosis.

CARBOHYDRATES are a major source of energy and should account for 50% to 60% ofcalories consumed each day.

Sugars:

monosaccharides and disaccharides

found in fruits (sucrose, glucose, fructose, pentose),milk (lactose), and soft drinks and sweets.

ComplexCarbohydrates:

polysaccharides found in whole grain cereals, flour, bread, rice, corn,oats, potatoes, and legumes.


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DIETARY FIBER Sources of fiber from highest to lowest are highfiber grain products, nuts,legumes (kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products.

SolubleFiber:

may help lower blood cholesterol by inhibitingdigestion of fat and cholesterol; helps control bloodsugar in people with diabetes.

found in peas, beans, oats, barley, some fruits andvegetables (apples, oranges, carrots), and psyllium.

InsolubleFiber:

helps prevent constipation, hemorrhoids, anddiverticulosis found in bran (wheat, oat, and rice), wheat germ,cauliflower, green beans, potatoes, celery

PROTEIN should account for 10% to 20% of the calories consumed each day. Protein isessential to the structure of red blood cells, for the proper functioning of antibodies resisting

infection, for the regulation of enzymes and hormones, for growth, and for the repair of bodytissue.

Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk,cheese, and egg are complete proteins that have all the essential amino acids. Other sources ofprotein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. Forthose who do not eat meat, eggs, or dairy products, it is important to eat a variety of these otherfoods in order to get enough protein.

SODIUM intake is recommended to be less than 3,000 milligrams daily. One teaspoon of tablesalt contains about 2,000 milligrams of sodium. The difference between "sodium" and "salt" can

be confusing. Sodium is a mineral found in various foods including table salt (sodium chloride).Table salt is 40% sodium.

People with high blood pressure (hypertension) may be instructed by their doctor or dietitian toreduce sodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidneydisease. The body needs a small amount of sodium to help maintain normal blood pressure andnormal function of muscles and nerves. High sodium intake can contribute to water retention.

Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings,additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickledfoods.

POTASSIUM is essential for maintaining proper fluid balance, nerve impulse function, musclefunction, cardiac (heart muscle) function

Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon,prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils,dried beans, peanuts, milk, yogurt, lean meats

VITAMINS AND MINERALS are required for the regulation of the body's metabolic functions,

and are found naturally in the foods we eat. Many foods are fortified in order to provide additionalnutrients, or to replace nutrients that may have been lost during the processing of the food. Mostpeople are able to obtain satisfactory nutrition from the wide selection of foods available in theUnited States.

If a person is not able to eat a variety of foods from the basic food groups, then a vitamin and


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mineral supplement may be necessary. However, except for certain unusual health conditions,very few persons should need more than 100% of the Recommended Daily Allowance for anysingle nutrient. Large doses of vitamin and mineral supplements can be harmful.

Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be storedin the body for long periods of time, while excess amounts of water-soluble vitamins are excretedin the urine.

Vitamin A

needed for new cell growth, healthy skin, hair, and tissues, andvision in dim light sources: dark green and yellow vegetables and yellow fruits, suchas broccoli spinach, turnip greens, carrots, squash, sweet potatoes,pumpkin, cantaloupe, and apricots, and in animal sources such asliver, milk, butter, cheese, and whole eggs.

Vitamin D

promotes absorption and use of calcium and phosphate for healthybones and teeth sources: milk (fortified), cheese, whole eggs, liver, salmon, andfortified margarine. The skin can synthesize vitamin D if exposed toenough sunlight on a regular basis.

Vitamin E

protects red blood cells and helps prevent destruction of vitamin Aand C sources: margarine and vegetable oil (soybean, corn, safflower,and cottonseed), wheat germ, green leafy vegetables.

Vitamin K

necessary for normal blood clotting and synthesis of proteins foundin plasma, bone, and kidneys. sources: spinach, lettuce, kale, cabbage, cauliflower, wheat bran,organ meats, cereals, some fruits, meats, dairy products, eggs.

Vitamin C

(Ascorbicacid)

an antioxidant vitamin needed for the formation of collagen to holdthe cells together and for healthy teeth, gums and blood vessels;

improves iron absorption and resistance to infection. sources: many fresh vegetables and fruits, such as broccoli , greenand red peppers, collard greens, brussel sprouts, cauliflower, lemon,cabbage, pineapples, strawberries, citrus fruits

Thiamin (B1)

needed for energy metabolism and the proper function of thenervous system sources: whole grains, soybeans, peas, liver, kidney, lean cuts ofpork, legumes, seeds, and nuts.

Riboflavin(B2)

needed for energy metabolism, building tissue, and helps maintaingood vision. sources: dairy products, lean meats, poultry, fish, grains, broccoli,

turnip greens, asparagus, spinach, and enriched food products.

Niacin

needed for energy metabolism, proper digestion, and healthynervous system sources: lean meats, liver, poultry, milk, canned salmon, leafygreen vegetables

Vitamin B6(Pyridoxine)

needed for cell growth sources: chicken, fish, pork, liver, kidney, whole grains, nuts, andlegumes

Folate (Folic

Acid)

promotes normal digestion; essential for development of red bloodcells

sources: liver, yeast, dark green leafy vegetables, legumes, andsome fruits

Vitamin B12

needed for building proteins in the body, red blood cells, andnormal function of nervous tissue sources: liver, kidney, yogurt, dairy products, fish, clams, oysters,


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nonfat dry milk, salmon, sardines

Calcium

needed for healthy bones and teeth, normal blood clotting, andnervous system functioning sources: dairy products, broccoli, cabbage, kale, tofu, sardines andsalmon

Iron

needed for the formation of hemoglobin, which carries oxygen fromthe lungs to the body cells sources: meats, eggs, dark green leafy vegetables, legumes,

whole grains and enriched food products

Phosphorus needed for healthy bones and teeth, energy metabolism, andacidbase balance in the body sources: milk, grains, lean meats, food additives

Magnesium

needed for healthy bones and teeth, proper nervous systemfunctioning, and energy metabolism sources: dairy products, meat, fish, poultry, green vegetables,legumes

Zinc needed for cell reproduction, tissue growth and repair sources: meat, seafood, and liver, eggs, milk, whole-grain products

PantothenicAcid

needed for energy metabolism sources: egg yolk, liver, kidney, yeast, broccoli, lean beef, skimmilk, sweet potatoes, molasses

Copper needed for synthesis of hemoglobin, proper iron metabolism, andmaintenance of blood vessels sources: seafood, nuts, legumes, green leafy vegetables

Manganese needed for enzyme structure sources: whole grain products, fruits and vegetables, tea

NutriStrategy Healthy Eating Ideas

Reduce Fat and Cholesterol

Use skim or low-fat milk and cheese made from skim or low-fat milk Cut back on the amount of fat you use in cooking Use water-packed tuna instead of oil-packed Choose lean cuts of meat Trim visible fat from meat Roast, bake, broil, or simmer meats and drain fat after cooking. Don't fry

Remove the skin of cooked poultry Use smaller amounts of meat and stretch it by serving in casseroles with grains and vegetables In a dip or sandwich filling, replace all or part of the mayonnaise with yogurt Serve Canadian bacon instead of regular bacon Use vegetable or peanut oils instead of solid shortening and use margarine instead of butter orlard Try substituting egg whites in recipes calling for whole eggs

See a comparison ofdifferent types of fat and cooking oils

Control Calories

Avoid overeating. Eat only when hungry and just until you're full. Moderation! Eat a variety of foods that you enjoy, but watch serving sizes. Eat slowly and chew your food well. This allows you to realize you are full before you overeat. Don't automatically have second helpings, unless it's a low-calorie vegetable or fruit.
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Decrease your fat and sugar intake and your caloric intake will likely decrease. Eat in a relaxed environment. It takes about 20 minutes after you begin eating for your mind torealize that you are full.

Reduce Sugar

Avoid high sugar foods - read labels for words like high fructose corn syrup, dextrose, sucrose Use unsweetened canned fruit or fruit canned in its own juice.

Try using less sugar in your favorite recipes

Reduce Sodium

Decrease the amount of salt used while cooking Taste foods before you add salt Avoid high sodium foods - read sodium content on the labels Drain and rinse canned vegetables

Increase Fiber

Eat whole grain breads, cereals, and pastas Eat more raw fruits and vegetables Nuts and seeds add fiber, but be aware of the additional calories Add bran (1 to 3 tablespoons) into your daily diet. Mix it with cereals, casseroles, tuna salad,and muffins

Fats, Cooking Oils and Fatty Acids

Fat should account for 30% or less of the calories consumed daily, with saturated fats accountingfor no more than 10% of the total fat intake. Fats are a concentrated form of energy which helpmaintain body temperature, and protect body tissues and organs. Fat also plays an essential role

in carrying the four fat-soluble vitamins: A, D, E, and K. Excess calories from protein andcarbohydrates are converted to and stored as fat. Even if you are eating mostly "fat free" foods,excess consumption will result in additional body fat. Fat calories in food are readily stored, whileit takes energy to transform protein and carbohydrates to body fat. The only proven way to reducebody fat is to burn more calories than one consumes.

Saturated Fat tends to increase blood cholesterol levels. Most saturated fats tend to be solid atroom temperature, with the exception of tropical oils. It is found mostly in meat and dairy products,as well as some vegetable oils, such as coconut and palm oils (tropical oils). Butter is high insaturated fat, while margarine tends to have more unsaturated fat. Polyunsaturated Fat tends to lower blood cholesterol levels. It is found mostly in plant

sources. (safflower, sunflower, soybean, corn, cottonseed). Monounsaturated Fat tends to lower LDL cholesterol (the "bad" cholesterol). It is found in bothplant and animal products, such as olive oil, canola oil, peanut oil, and in some plant foods suchas avocado.

Vegetable Oilsand

Shortening

PolyunsaturatedFatty Acids*

MonounsaturatedFatty Acids*

TotalUnsaturatedFatty Acids*

SaturatedFatty Acids*

Safflower OilSunflower OilCorn Oil

Soybean OilCottonseed OilCanola OilOlive OilPeanut Oil

75%

66%59%58%52%33%

12%

20%24%23%18%55%

86%

86%83%81%70%88%

9%

10%13%14%26%7%


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Soft TubMarg.***StickMargarine***Veg.Shortening***Palm OilCoconut Oil

Palm KernalOil

8%32%31%18%14%9%2%2%

74%46%47%59%51%37%6%

11%

82%78%78%77%65%46%8%

13%

13%17%17%19%31%49%86%81%

Animal Fats Tuna Fat****Chicken FatLardMutton FatBeef FatButter Fat

37%21%11%8%4%4%

26%45%45%41%42%29%

63%66%56%49%46%33%

27%30%40%47%50%62%

* Values are given as a percent of total fat

** Total unsaturated fatty acids = polyunsaturated fatty acids + monounsaturated fatty acids. Thesum of total unsaturated fatty acids + saturated fatty acids will not add to 100 percent becauseeach item has a small amount of other fatty substances that are neither saturated norunsaturated. *** Made with hydrogenated soybean oil + hydrogenated cottonseed oil. **** Fat from white tuna, canned in water, drained solids.

NutriStrategy - Low Calorie Cooking Tips and Low Fat Recipe Ideas

Reduce calories and fat content in your foods and recipes by cooking with seasonings to addflavor, instead of fat, carbohydrates and calories. Look up by the Food Name or Food Type and

the Spice or Seasoning Name.

FOODS OR FOOD TYPES

All Meats: Bay leaves, celery, cayenne, curry powder, garlic, pepper, majoram, nutmeg, oregano,paprika, sage, thyme, vinegar

Beef: Allspice, dill, chili powder, garlic

Chicken: Poultry, seasoning, cranberries, celery seed, celery leaves, dill, ginger, oregano,parsley, tumeric, sesame seeds

Lamb: Celery seed, celery leaves, curry, mint, rosemary, cinnamon, sage

Pork: Cinnamon, coriander, garlic, onion, sage, thyme, ginger

Veal: Bay leaf, ginger, curry, thyme, majoram, oregano

Fish: Dill, paprika, bay leaf, cayenne, fennel, ginger, dry mustard, lemon juice, tumeric

Egg: Dill, basil, nutmeg, majoram, dry mustard, onions, paprika, parsely, thyme, tumeric

Asparagus: Caraway, vinegar, lemon juice

Cabbage: Caraway, vinegar, cardamon

Corn: Green peppers, tomatoes, coriander
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Green beans: Caraway, basil, dill, majoram, nutmeg, sage, vinegar, lemon juice

Peas: Majoram, thyme, onion, basil, green pepper, parsley

Potatoes: Dill, caraway, green pepper, onion, parsley, thyme

Squash: Cinnamon, nutmeg, onion

Tomatoes: Dill, basil, cinnamon, majoram, oregano, onion, sage, thyme, vinegar

Noodles: Paprika, caraway

Rice: Green pepper, onion, tumeric

Breads: Caraway, celery, basil, dill, garlic, fennel, mint, thyme, vinegar, parsley, sesame seeds

Fruits: Almond extract, vanilla extract, cinnamon, ginger, cloves, poppy seed, nutmeg, majoram

SPICES AND SEASONINGS

Allspice: Fruit, sweet potatoes, squash, eggs, fish, pot roast

Anise: Cheese, beverages, cookies, cakes, breads, fish, stew, fruit dishes

Basil: All vegetables, fish, meat, poultry, egg dishes, sauces and gravies, all Italian dishes

Bay Leaf: Roasts, stews, soups, marinades, poultry, dressings, chowders

Cardamon: Fruit, soups, squash, baked goods, sweet potatoes

Cayenne Pepper: Sauces, vegetables, cheese, eggs, fish, chicken, pizza, spaghetti, meatdishes

Celery Salt: Soups, stews, meat loaf, egg dishes, breads, rolls, stuffing, potato salad, tomatoes,and other vegetables

Chili Powder: Corn, bean casseroles, cheese, marinades, chicken, meat laf, stews, egg dishes,tomato and barbeque sauces, dips

Cinnamon: Lamb or beef stews, roast lamb, chicken, pork, ham, beverages, bakery products,

fruit

Cloves: Glazed pork or beef, tomatoes, sweet potatoes, carrots, green beans

Coriander: Meat and poultry, stuffings, curry sauces, fruit, barbeque sauces, fruit salads,custards, marinated bean salads

Cumin: Chili, omelets, salad dressing

Curry Powder: Curried meat, poultry, fish, eggs, dried beas, fruit, dips, breads, salad dressings,marinades

Dill Seed and Dill Weed: Sauces, green beans, egg dishes, fish, chicken, breads

Fennel: Sauerkraut, breads, cakes, cookies, egg dishes, fish, stews, marinades for meats,vegetables, cheese, baked or stewed apples


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Garlic: Meat, poultry, fish, stews, marinades, tomato dishes, dips, sauces, salads, saladdressings

Ginger: Baked or stewed fruits, vegetables, baked goods, poultry, fish, meat, beverages, soups,several Oriental dishes

Juniper Berries: Venison, game, rabbit, stews, hot or cold drinks

Mace: Fruit, meat loaf, fish, poultry, chowder, vegetables

Majoram: Soups, baked goods, egg dishes, spaghetti, pizza, broccoli, mushrooms, squash,peas, cauliflower, carrots, tomato dishes, meat and fish

Mint: Sauces for lamb and poultry, punches, tea, sauces for desserts, vegetables

Dry Mustard: Vegetables, fish, meat, poultry, salad dressings, egg and cheese sauces

Mustard Seed: Corned beef, cole slaw, potato salad, boiled cabbage, pickles, sauerkraut

Nutmeg: Hot beverages, puddings, fruits, baked goods, eggs, vegetables, fish, meat, poultry

Onion Powder: Breads, egg dishes, rice dishes, cheese dishes, stuffing, vegetables, salads,fish, meat, poultry, stews, dips

Oregano: Fish, meat, poultry, all vegetables, stuffins, cheese dishes, egg dishes, barbequesauce, chili, pizza, pasta sauces, tomatoes

Paprika: Fish, meat, poultry, egg dishes, cheese dishes, also used as garnish or to add color

Parsley: Used as garnish, salads, broiled meat, fish, poultry, soups, cole slaw, breads, tomatoand sauces

Pepper, black: Fish, meat, poultry, eggs, vegetables

Pepper, white: Vegetables, some light meats, poultry and fish

Pepper, red: Barbequed beef or pork, tamale pie, dips, curried dishes, spaghetti sauce,vegetables, poultry, pickles, sauces, soups, meats

Poultry Seasoning: Stuffings, poultry, veal, meat loaf, chicken soup

Rosemary: Soups, stews, marinades, potatoes, spinach, cauliflower

Saffron: Chicken, seafood, rice

Sage: Stuffings for meats, fish, and poultry, sauces, soups, chowders, marinades, onions,tomatoes, egg and cheese dishes

Savory: Tomatoes, seafood

Tarragon: Casseroles, marinades, sauces, salad dressings, egg dishes, fish, meat, poultry

Thyme: Fish, meat, poultry, vegetables, rice

Tumeric: Chutney, pickles, rice dishes, egg dishes, curried meat, fish and poultry, breads, cakes

Food and Nutrient Digestion


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Absorption and Transport of Nutrients Why Is Digestion Important? How Is Food Digested? Production of Digestive Juices How Is the Digestive Process Controlled?

Absorption and Transport of Nutrients

Digested molecules of food, water and minerals from the diet, are absorbed from the cavity of theupper small intestine. The absorbed materials cross the mucosa into the blood, and are carriedoff in the bloodstream to other parts of the body for storage or further chemical change. Thisprocess varies with different types of nutrients.

Carbohydrates: An average American adult eats about half a pound of carbohydrate each day.Some of our most common foods contain mostly carbohydrates. Examples are bread, potatoes,pastries, candy, rice, spaghetti, fruits, and vegetables. Many of these foods contain both starch,which can be digested, and fiber, which the body cannot digest.

The digestible carbohydrates are broken into simpler molecules by enzymes in the saliva, injuice produced by the pancreas, and in the lining of the small intestine. Starch is digested in twosteps: First, an enzyme in the saliva and pancreatic juice breaks the starch into molecules cal ledmaltose; then an enzyme in the lining of the small intestine (maltase) splits the maltose intoglucose molecules that can be absorbed into the blood. Glucose is carried through thebloodstream to the liver, where it is stored or used to provide energy for the work of the body.

Table sugar is another carbohydrate that must be digested to be useful. An enzyme in the liningof the small intestine digests table sugar into glucose and fructose, each of which can beabsorbed from the intestinal cavity into the blood. Milk contains yet another type of sugar, lactose,which is changed into absorbable molecules by an enzyme called lactase, also found in the

intestinal lining.

Protein: Foods such as meat, eggs, and beans consist of large molecules of protein that must bedigested by enzymes before they can be used to build and repair body tissues. An enzyme in the

juice of the stomach starts the digestion of swallowed protein. Further digestion of the protein iscompleted in the small intestine. Here, several enzymes from the pancreatic juice and the liningof the intestine carry out the breakdown of huge protein molecules into small molecules calledamino acids. These small molecules can be absorbed from the hollow of the small intestine intothe blood and then be carried to all parts of the body to build the walls and other parts of cells.

Fats: Fat molecules are a rich source of energy for the body. The first step in digestion of a fat is

to dissolve it into the watery content of the intestinal cavity. The bile acids produced by the liveract as natural detergents to dissolve fat in water and allow the enzymes to break the large fatmolecules into smaller molecules, some of which are fatty acids and cholesterol. The bile acidscombine with the fatty acids and cholesterol and help these molecules to move into the cells ofthe mucosa. In these cells the small molecules are formed back into large molecules, most ofwhich pass into vessels (called lymphatics) near the intestine. These small vessels carry thereformed fat to the veins of the chest, and the blood carries the fat to storage depots in differentparts of the body.

Vitamins: Another important part of our food that is absorbed from the small intestine is the classof chemicals we call vitamins. There are two different types of vitamins, classified by the fluid in

which they can be dissolved: water -soluble vitamins (all the B vitamins and vitamin C) and fat-soluble vitamins (vitamins A, D, and K).

Water and Salt: Most of the material absorbed from the cavity of the small intestine is water inwhich salt is dissolved. The salt and water come from the food and liquid we swallow and the
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juices secreted by the many digestive glands. In a healthy adult, more than a gallon of watercontaining over an ounce of salt is absorbed from the intestine every 24 hours.

Why Is Digestion Important?

When we eat such things as bread, meat, and vegetables, they are not in a form that the bodycan use as nourishment. Our food and drink must be changed into smaller molecules of nutrients

before they can be absorbed into the blood and carried to cells throughout the body. Digestion isthe process by which food and drink are broken down into their smallest parts so that the bodycan use them to build and nourish cells and to provide energy.

The digestive system is a series of hollow organs joined in a long, twisting tube from the mouth tothe anus. Inside this tube is a l ining called the mucosa. In the mouth, stomach, and smallintestine, the mucosa contains tiny glands that produce juices to help digest food.

Digestion involves the mixing of food, its movement through the digestive tract, and chemicalbreakdown of the large molecules of food into smaller molecules. Digestion begins in the mouth,when we chew and swallow, and is completed in the small intestine. The chemical process

varies somewhat for different kinds of food.

Movement of Food Through the System

Mouth: Seconds Esophagus: Seconds Stomach: Up to 3 hours Small Intestine: Minutes Large Intestine: Hours

The large, hollow organs of the digestive system contain muscle that enables their walls to move.

The movement of organ walls can propel food and liquid and also can mix the contents withineach organ. Typical movement of the esophagus, stomach, and intestine is called peristalsis.The action of peristalsis looks like an ocean wave moving through the muscle. The muscle of theorgan produces a narrowing and then propels the narrowed portion slowly down the length of theorgan. These waves of narrowing push the food and fluid in front of them through each holloworgan.

The first major muscle movement occurs when food or liquid is swallowed. Although we are ableto start swallowing by choice, once the swallow begins, it becomes involuntary and proceedsunder the control of the nerves.

The esophagus is the organ into which the swallowed food is pushed. It connects the throatabove with the stomach below. At the junction of the esophagus and stomach, there is a ringlikevalve closing the passage between the two organs. However, as the food approaches the closedring, the surrounding muscles relax and allow the food to pass.

The food then enters the stomach, which has three mechanical tasks to do. First, the stomachmust store the swallowed food and liquid. This requires the muscle of the upper part of thestomach to relax and accept large volumes of swallowed material. The second job is to mix upthe food, liquid, and digestive juice produced by the stomach. The lower part of the stomachmixes these materials by its muscle action. The third task of the stomach is to empty its contentsslowly into the small intestine.

Several factors affect emptying of the stomach, including the nature of the food (mainly its fat andprotein content) and the degree of muscle action of the emptying stomach and the next organ toreceive the stomach contents (the small intestine). As the food is digested in the small intestineand dissolved into the juices from the pancreas, liver, and intestine, the contents of the intestine


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are mixed and pushed forward to allow further digestion.

Glands of the digestive system are crucial to the process of digestion. They produce both thejuices that break down the food and the hormones that help to control the process.

The glands that act first are in the mouth--the salivary glands. Saliva produced by these glandscontains an enzyme that begins to digest the starch from food into smaller molecules.

The next set of digestive glands is in the stomach lining. They produce stomach acid and anenzyme that digests protein. One of the unsolved puzzles of the digestive system is why the acid

juice of the stomach does not dissolve the tissue of the stomach itself. In most people, thestomach mucosa is able to resist the juice, although food and other tissues of the body cannot.

After the stomach empties the food and its juice into the small intestine, the juices of two otherdigestive organs mix with the food to continue the process of digestion. One of these organs isthe pancreas. It produces a juice that contains a wide array of enzymes to break down thecarbohydrates, fat, and protein in our food. Other enzymes that are active in the process comefrom glands in the wall of the intestine or even a part of that wall.

The liver produces yet another digestive juice--bile. The bile is stored between meals in thegallbladder. At mealtime, it is squeezed out of the gallbladder into the bile ducts to reach theintestine and mix with the fat in our food. The bile acids dissolve the fat into the watery contentsof the intestine, much like detergents that dissolve grease from a frying pan. After the fat isdissolved, it is digested by enzymes from the pancreas and the lining of the intestine.

How Is the Digestive Process Controlled?

Hormone Regulators

A fascinating feature of the digestive system is that it contains its own regulators. The majorhormones that control the functions of the digestive system are produced and released by cells inthe mucosa of the stomach and small intestine. These hormones are released into the blood ofthe digestive tract, travel back to the heart and through the arteries, and return to the digestivesystem, where they stimulate digestive juices and cause organ movement. The hormones thatcontrol digestion are gastrin, secretin, and cholecystokinin (CCK):

Gastrin causes the stomach to produce an acid for dissolving and digesting some foods. It isalso necessary for the normal growth of the lining of the stomach, small intestine, and colon.

Secretin causes the pancreas to send out a digestive juice that is rich in bicarbonate. It

stimulates the stomach to produce pepsin, an enzyme that digests protein, and it also stimulatesthe liver to produce bile.

CCK causes the pancreas to grow and to produce the enzymes of pancreatic juice, and itcauses the gallbladder to empty.

Nerve Regulators

Two types of nerves help to control the action of the digestive system. Extrinsic (outside) nervescome to the digestive organs from the unconscious part of the brain or from the spinal cord. Theyrelease a chemical called acetylcholine and another called adrenaline. Acetylcholine causes the

muscle of the digestive organs to squeeze with more force and increase the "push" of food andjuice through the digestive tract. Acetylcholine also causes the stomach and pancreas to producemore digestive juice. Adrenaline relaxes the muscle of the stomach and intestine and decreasesthe flow of blood to these organs.

Even more important, though, are the intrinsic (inside) nerves, which make up a very dense


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network embedded in the walls of the esophagus, stomach, small intestine, and colon. Theintrinsic nerves are triggered to act when the walls of the hollow organs are stretched by food.They release many different substances that speed up or delay the movement of food and theproduction of juices by the digestive organs.

Source: National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes ofHealth.

Dietary fats: Know which types to choose

When choosing fats, pick unsaturated fat over saturated or trans fat. Here's how to knowthe difference.

By Mayo Clinic staff

Most foods contain several different kinds of fat, and some are better for your health than othersare. You don't need to completely eliminate all fat from your diet. In fact, some fats actually helppromote good health. But it's wise to choose the healthier types of dietary fat, and then enjoythem in moderation.

The facts about dietary fat

There are numerous types of fat. Your body makes its own fat from taking in excess calories.Some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat isone of the three macronutrients, along with protein and carbohydrates, that provide energy foryour body. Fat is essential to your health because it supports a number of your body's functions.Some vitamins, for instance, must have fat to dissolve and nourish your body.

But there is a dark side to fat. The concern with some types of dietary fat (and their cousincholesterol) is that they are thought to play a role in cardiovascular disease and type 2 diabetes.Dietary fat also may have a role in other diseases, including obesity and cancer.

Research about the possible harms and benefits of dietary fats (sometimes called fatty acids) isalways evolving. And a growing body of research suggests that when it comes to dietary fat, youshould focus on eating healthy fats and avoiding unhealthy fats.

Harmful dietary fat

The two main types of potentially harmful dietary fat:

Saturated fat. This is a type of fat that comes mainly from animal sources of food.Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL)

cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fatmay also increase your risk of type 2 diabetes.Trans fat. This is a type of fat that occurs naturally in some foods, especially foods fromanimals. But most trans fats are made during food processing through partial hydrogenationof unsaturated fats. This process creates fats that are easier to cook with and less likely tospoil than are naturally occurring oils. These trans fats are called industrial or synthetictrans fats. Research studies show that synthetic trans fat can increase unhealthy LDLcholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increaseyour risk of cardiovascular disease.

Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature.Because of this, they're typically referred to as sol id fats. They include beef fat, pork fat,shortening, stick margarine and butter.

Healthier dietary fat
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The two main types of potentially helpful dietary fat:

Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studiesshow that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterollevels, which can decrease your risk of heart disease. Research also shows that MUFAsmay benefit insulin levels and blood sugar control, which can be especially helpful if youhave type 2 diabetes.Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils.

Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves bloodcholesterol levels, which can decrease your risk of heart disease. PUFAs may also helpdecrease the risk of type 2 diabetes. One type of polyunsaturated fat, omega-3 fatty acids,may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish,appear to decrease the risk of coronary artery disease. They may also protect againstirregular heartbeats and help lower blood pressure levels.

Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at roomtemperature, such as olive oil, safflower oil, peanut oil and corn oil.

Good Fats andBad Fats

Written by Gloria Tsang, RDPublished in Dec 2004;Updated in Nov 2005

(HealthCastle.com) The fact is: we all need fats. Fats helps nutrient absorption, nervetransmission, maintaining cell membrane integrity etc. However, when consumed in excessamount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are notcreated equal. Some fats promote our health positively while others increase our risks of heartdisease. The key is to replace bad fats with good fats in our diet.

The Good Fats

Monounsaturated Fats

Monounsaturated fats (MUFAs) lower total cholesteroland LDL cholesterol (the bad cholesterol) whileincreasing HDL cholesterol (the good cholesterol).Nuts including peanuts, walnuts, almonds andpistachios, avocado, canola and olive oil are high inMUFAs. MUFAs have also been found to help inweight loss, particularly body fat. Click here for more

weight loss nutrition tips.

Polyunsaturated Fats

Polyunsaturated fats also lower total cholesterol and
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LDL cholesterol. Seafood like salmon and fish oil, aswell as corn, soy, safflower and sunflower oils arehigh in polyunsaturated fats. Omega 3 fatty acidsbelong to this group.

The Bad Fats

Saturated Fats

Saturated fats raise total blood cholesterol as well asLDL cholesterol (the bad cholesterol). Saturated fatsare mainly found in animal products such as meat,dairy, eggs and seafood. Some plant foods are alsohigh in saturated fats such as coconut oil, palm oil andpalm kernel oil.

Trans Fats

Trans fats are invented as scientists began to"hydrogenate" liquid oils so that they can withstand

better in food production process and provide a bettershelf life. As a result of hydrogenation, trans fattyacids are formed. Trans fatty acids are found in manycommercially packaged foods, commercially friedfood such as French Fries from some fast food chains,other packaged snacks such as microwaved popcornas well as in vegetable shortening and hard stickmargarine.

What can we do?

avoid using cooking oils that are high in saturated fats and/or trans fats such as coconut oil,palm oil or vegetable shortening. Instead, use oils that are low in saturated fats and high inmonounsaturated and polyunsaturated fats such as canola oil, olive oil and flax seed oil.minimize using commercially packaged foods which are high in trans fats. Always readlabels to look for trans-fat free alternatives.as saturated fats are found in animals products, use lower-fat version dairy such as 1% orskim milk instead of whole milk. Trim visible fats and skins from meat products.

Health Benefits of Olive OilThe health benefits of olive oil have been recognised by many ancient physicians likeHippocrates, Galen, Dioscorides, and Diocles. In recent years, modern doctors and nutritionistshave realised that extra virgin olive oi l, particularly, contributes significant nutritional value to
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human health.

You should not be too surprised if you read that people in the Mediterranean region, where thebulk of olive oil is produced and enthusiastically consumed, have reaped immense healthbenefits from olive oil.

Olive Oil and Cholesterol

Researchers at the University of Minnesota, for one, have discovered that while Greek,Cretan and other Mediterranean men consumed almost as much dietary fat as Americans,they had much lower rates of heart disease. The difference was attributed to theMediterraneans consumption of extra virgin olive oil, which is largely monounsaturated fat.Researchers at the Universidad Autonoma de Madrid in Spain found in a study that a dietrich in extra virgin olive oil helped to lower LDL (bad) cholesterol and, perhaps moreimportantly, stimulated an increase in HDL (good) cholesterol.Researchers at the University of Nijmegen in the Netherlands discovered that simplyfollowing a low fat diet reduced total cholesterol but HDL cholesterol also declined; incontrast, a high fat diet based on extra virgin olive oil also reduced total cholesterol butHDL cholesterol actually increased.

This is all very good for those concerned about their cholesterol levels, especially the good HDLcholesterol, and the effects on the human circulatory system.

About Cholesterol

Cholesterol is not a water-soluble substance: it floats around in our bodies, attaching itself toproteins and making them lipoproteins. Two types of cholesterol are formed. LDL or low density

lipoproteins, is the so-called bad cholesterol; it accumulates in bodily tissues and sticks toartery walls as plaque, causing arteriosclerosis (hardening of the arteries) if left unchecked. Theother type is HDL or high density lipoproteins, the good cholesterol, which helps prevent artery-clogging deposits. The levels of these two cholesterols are affected by the types of fat that wetake in daily.

The structures of different fats are described as saturated, mono-unsaturated, and poly-unsaturated. Saturated fats come primarily from animal meats. They are thought the greatestdamage to our health, because they increase levels of LDL resulting in arteriosclerosis.

Poly-unsaturated fats come mainly from vegetables, seeds, nuts, and grains. They lower the

bodys overall cholesterol level, but to do so they reduce both LDL and HDL. You may want LDLlowered, but you would want HDL increased. There are also tests indicating that in higher dosespolyunsaturated fats may do more damage than good, increasing the risk of nervous systemproblems, brain synapse connectivity, gall bladder stones, and perhaps even cancer, unless theiraction is controlled by antioxidants.

Monounsaturated fats are found in varying amounts in all fats. They lower LDL but promoteincreases in HDL. Thus, the best oil you can use is that has little saturated and polyunsaturatedfats content but has plenty of monounsaturated fats.

Fortunately, such an oil exists: olive oil. In olive oil you find some of the lowest levels of saturated

and polyunsaturated fats, averaging only 10 to 15% for saturated and 8 to 9% forpolyunsaturated. More significantly, olive oil has by far the highest level of monounsaturated fatamong all oils, about 75% to 80%.

Effect of Dietary Fats on Cholesterol Levels


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Fat Found inState at RoomTemperature

Effect on CholesterolLevels

Monounsaturated

Olives; olive oil,canola oil, peanut oil;cashews, almonds,peanuts, and mostother nuts; avocados

LiquidLowers LDL; raises

HDL

Polyunsaturated

Corn, soybean,

safflower, andcottonseed oils; fish

Liquid Lowers both LDL andHDL

Saturated

Whole milk, butter,cheese, and icecream; red meat;chocolate; coconutmilk, and coconut oil

SolidRaises both LDL and

HDL

Trans

Most margarines;vegetable shortening;partially hydrogenated

vegetable oil; deep-fried chips; many fastfoods; mostcommercial bakedgoods

Solid orsemi-solid

Raises LDL; lowers

HDL

Olive Oil and Rheumatoid Arthritis

A study in Greece showed that people who had the lowest lifetime consumption of extra virginolive oi l had two and a half times greater probability of developing rheumatoid arthritis than those

with the highest lifetime consumption. If you know somebody who suffers from rheumatoidarthritis, you must be familiar with the pain and inconvenience it can cause. A rheumatologist ofthe Arthritis Foundation, which did the research, cites that adding olive oil to your diet could helpyou protect yourself against rheumatoid arthritis. And, the spokesperson added, since the type ofoil consumed in Greece is extra virgin olive oil , that offers additional protection.

Olive Oil and Antioxidants

Among the major components of extra virgin olive oil are antioxidants. Olive oil provides betacarotene (pro-vitamin A) and tocopherol (vitamin E) which are excellent buffers of acids produced

in the gastrointestinal tract and those resulting from body metabolism. Extra virgin olive oilcontains 88% of its vitamin E in the form of alpha-tocopherol, which is easily synthesised by thebody. These are very important antioxidants that prevent the oxidation of LDLs. Such oxidationcan cause damage to ordinary cells, nerve cells and arteries and lead to arteriosclerosis,coronary heart disease, or even cancer.

Olive Oil and Aging

Medical studies have indicated that diets which are deficient in vitamin E accelerate thebreakdown of certain fatty acids, a process which invariably leads to aging. The vitamin Econtent in olive oil is thought to provide a defence against such effects, and thus help maintain

mental faculties and muscular control longer and better. Among other benefits, the vitamin Ahelps prevent and minimise the development of skin wrinkles.

As we get older, our digestive capacity becomes markedly reduced resulting in more difficulty toabsorb nutrients from food, especially vitamins and minerals. Olive oil is very digestible and its


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nutrients are easier to digest. It also has beneficent effects in aiding digestion and stimulating theappetite.

Another problem associated with aging bone calcification can be rectified by olive oilconsumption. Studies have shown that a diet containing enough oleates as well as a moderatesupply of essential fatty acids is needed for healthy bone mineralisation a process that aids thedeveloping bones in children and prevents calcium loss in adults.

Olive Oil, good for every body function

Olive oil is natures storehouse of many healthful nutrients like vitamins A, E, D and K. Othernutrients found in olive oil are:

Magnesium-rich chlorophyll encourages formation of healthy red blood cells.Squalene, a precursor to phytoesterols, helps reduce acidity.Phytoesterols (in the form of beta-sitosterol) assists in preventing cholesterol absorption.Caffeic and gallic nutrients stimulate the flow of bile which helps alkalise food coming out ofthe stomach, reducing stress on the pancreas.Phenolic compounds protect against fermentation of fats and cholesterol, and may promote

higher production of fat-digesting enzymes in the pancreas.Cycloartenol lowers the amount of cholesterol in free circulation and increases excretion ofbile to mop up excess acidity and increase alkalinity of the food coming out of the stomach.

Olive Oil has been shown to have beneficial effects on virtually every aspect of body function,development and maintenance, including brain development, bone structure, digestion, agingprocess, the condition of skin and hair, metabolism, and on plaque formation in the bloodvessels.

There is so much scientific evidence now that establishes the health benefits of olive oil. You willbe hard put to find any other food that has so many positive effects on so many different parts of

the body and their functions.

These health benefits can be derived from all forms of olive oil; however, refined oils undergo alot of high temperatures during processing which destroys or alters the antioxidants, and thushave very little, if any, vitamins left. In order to gain the maximum medicinal benefit, you shoulduse only Extra Virgin olive oil.

NutriStrategy Nutrition Information for Nutrients, Vitamins and Minerals

NutriStrategy provides an overview of nutrition, nutrient food sources and the functions ofvitamins and minerals in the body.

CALORIES are needed to provide energy so the body functions properly. The number of caloriesin a food depends on the amount of energy the food provides. The number of calories a personneeds depends on age, height, weight, gender, and activity level. People who consume morecalories than they burn off in normal daily activity or during exercise are more likely to beoverweight.

Fat: 1 gram = 9 caloriesProtein: 1 gram = 4 calories

Carbohydrates: 1 gram = 4 caloriesAlcohol: 1 gram = 7 calories

FAT should account for 30% or less of the calories consumed daily, with saturated fats
http://www.explorecrete.com/nature/olive-oil-types.html


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accounting for no more than 10% of the total fat intake. Fats are a concentrated form of energywhich help maintain body temperature, and protect body tissues and organs. Fat also plays anessential role in carrying the four fat-soluble vitamins: A, D, E, and K.

Excess calories from protein and carbohydrates are converted to and stored as fat. Even if youare eating mostly "fat free" foods, excess consumption will result in additional body fat. Fatcalories in food are readily stored, while it takes energy to transform protein and carbohydrates tobody fat. The only proven way to reduce body fat is to burn more calories than one consumes.

Saturated Fat:

tends to increase blood cholesterol levels. Mostsaturated fats tend to be solid at room temperature,with the exception of tropical oils. found mostly in meat and dairy products, as well assome vegetable oils, such as coconut and palm oils(tropical oils). Butter is high in saturated fat, whilemargarine tends to have more unsaturated fat.

PolyunsaturatedFat:

tends to lower blood cholesterol levels found mostly in plant sources. (safflower, sunflower,soybean, corn, cottonseed)

MonounsaturatedFat:

tends to lower LDL cholesterol (the "bad"cholesterol) found in both plant and animal products, such asolive oil, canola oil, peanut oil, and in some plantfoods such as avocado

CHOLESTEROL intake should not exceed 300 milligrams a day. Individuals differ on theirabsorption of dietary cholesterol, what is important is ones level of blood cholesterol. High bloodcholesterol has been linked to the occurrence of atherosclerosis. Atherosclerosis is a buildup of

fatty deposits in the coronary arteries and other blood vessels, and is a leading cause of heartattacks.

Dietary cholesterol is only found in foods from animalsources, including meat, fish, milk, eggs,cheese, and butter. You may have heard the terms HDL and LDL discussed in relation to bloodcholesterol and heart disease. HDL and LDL are lipoproteins, substances found in thebloodstream, that transport cholesterol and triglycerides in the body.

HDLs help remove cholesterol from the blood, protecting you fromheart disease (atherosclerosis). LDLs are thought to deposit cholesterol in artery walls, increasing

your risk of heart disease (atherosclerosis). Most abundant type, LDLcarries approximately 65% of the total circulating cholesterol. Highlevels of LDL are associated with atherosclerosis.

CARBOHYDRATES are a major source of energy and should account for 50% to 60% ofcalories consumed each day.

Sugars: monosaccharides and disaccharides found in fruits (sucrose, glucose, fructose, pentose),

milk (lactose), and soft drinks and sweets.

ComplexCarbohydrates:

polysaccharides found in whole grain cereals, flour, bread, rice, corn,oats, potatoes, and legumes.


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DIETARY FIBER Sources of fiber from highest to lowest are highfiber grain products, nuts,legumes (kidney, navy, black and pinto beans), vegetables, fruits, and refined grain products.

SolubleFiber:

may help lower blood cholesterol by inhibitingdigestion of fat and cholesterol; helps control bloodsugar in people with diabetes. found in peas, beans, oats, barley, some fruits andvegetables (apples, oranges, carrots), and psyllium.

InsolubleFiber:

helps prevent constipation, hemorrhoids, anddiverticulosis found in bran (wheat, oat, and rice), wheat germ,cauliflower, green beans, potatoes, celery

PROTEIN should account for 10% to 20% of the calories consumed each day. Protein isessential to the structure of red blood cells, for the proper functioning of antibodies resistinginfection, for the regulation of enzymes and hormones, for growth, and for the repair of bodytissue.

Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk,cheese, and egg are complete proteins that have all the essential amino acids. Other sources ofprotein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. Forthose who do not eat meat, eggs, or dairy products, it is important to eat a variety of these otherfoods in order to get enough protein.

SODIUM intake is recommended to be less than 3,000 milligrams daily. One teaspoon of tablesalt contains about 2,000 milligrams of sodium. The difference between "sodium" and "salt" canbe confusing. Sodium is a mineral found in various foods including table salt (sodium chloride).

Table salt is 40% sodium.

People with high blood pressure (hypertension) may be instructed by their doctor or dietitian toreduce sodium intake. High blood pressure can increase the risk of heart attack, stroke, or kidneydisease. The body needs a small amount of sodium to help maintain normal blood pressure andnormal function of muscles and nerves. High sodium intake can contribute to water retention.

Sodium is found in table salt, baking soda, monosodium glutamate (MSG), various seasonings,additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickledfoods.

POTASSIUM is essential for maintaining proper fluid balance, nerve impulse function, musclefunction, cardiac (heart muscle) function

Sources: bananas, raisins, apricots, oranges, avacadoes, dates, cantaloupe, watermelon,prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils,dried beans, peanuts, milk, yogurt, lean meats

VITAMINS AND MINERALS are required for the regulation of the body's metabolic functions,and are found naturally in the foods we eat. Many foods are fortified in order to provide additionalnutrients, or to replace nutrients that may have been lost during the processing of the food. Most

people are able to obtain satisfactory nutrition from the wide selection of foods available in theUnited States.

If a person is not able to eat a variety of foods from the basic food groups, then a vitamin andmineral su lement ma be necessar . However, exce t for certain unusual health conditions,


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very few persons should need more than 100% of the Recommended Daily Allowance for anysingle nutrient. Large doses of vitamin and mineral supplements can be harmful.

Vitamins come in two varieties: fat soluble and water-soluble. Fat-soluble vitamins can be storedin the body for long periods of time, while excess amounts of water-soluble vitamins are excretedin the urine.

Vitamin A

needed for new cell growth, healthy skin, hair, and tissues, and

vision in dim light sources: dark green and yellow vegetables and yellow fruits, suchas broccoli spinach, turnip greens, carrots, squash, sweet potatoes,pumpkin, cantaloupe, and apricots, and in animal sources such asliver, milk, butter, cheese, and whole eggs.

Vitamin D

promotes absorption and use of calcium and phosphate for healthybones and teeth sources: milk (fortified), cheese, whole eggs, liver, salmon, andfortified margarine. The skin can synthesize vitamin D if exposed toenough sunlight on a regular basis.

Vitamin E

protects red blood cells and helps prevent destruction of vitamin Aand C sources: margarine and vegetable oil (soybean, corn, safflower,and cottonseed), wheat germ, green leafy vegetables.

Vitamin K

necessary for normal blood clotting and synthesis of proteins foundin plasma, bone, and kidneys. sources: spinach, lettuce, kale, cabbage, cauliflower, wheat bran,organ meats, cereals, some fruits, meats, dairy products, eggs.

Vitamin C(Ascorbic

acid)

an antioxidant vitamin needed for the formation of collagen to holdthe cells together and for healthy teeth, gums and blood vessels;improves iron absorption and resistance to infection.

sources: many fresh vegetables and fruits, such as broccoli , greenand red peppers, collard greens, brussel sprouts, cauliflower, lemon,cabbage, pineapples, strawberries, citrus fruits

Thiamin (B1)

needed for energy metabolism and the proper function of thenervous system sources: whole grains, soybeans, peas, liver, kidney, lean cuts ofpork, legumes, seeds, and nuts.

Riboflavin(B2)

needed for energy metabolism, building tissue, and helps maintaingood vision. sources: dairy products, lean meats, poultry, fish, grains, broccoli,turnip greens, asparagus, spinach, and enriched food products.

Niacin

needed for energy metabolism, proper digestion, and healthynervous system sources: lean meats, liver, poultry, milk, canned salmon, leafygreen vegetables

Vitamin B6(Pyridoxine)

needed for cell growth sources: chicken, fish, pork, liver, kidney, whole grains, nuts, andlegumes

Folate (FolicAcid)

promotes normal digestion; essential for development of red bloodcells sources: liver, yeast, dark green leafy vegetables, legumes, and

some fruits

Vitamin B12

needed for building proteins in the body, red blood cells, andnormal function of nervous tissue sources: liver, kidney, yogurt, dairy products, fish, clams, oysters,nonfat dry milk, salmon, sardines

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Food and Nutrient Digestion

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