Holistic Nutrition

Front 1

Amino acids

Back 1

Building blocks of protein and must be consumed daily.

10 "essential" out of 20 amino acids that humans need for protein synthesis and that we cannot synthesize from other precursors

Front 2

Essential Fatty acids (EFA)

Back 2

There are three "essential" fatty acids that we cannot synthesize from other precursors.

- alpha-linolenic acid (omega-3 fatty acid)

-linoleic acid (omega-6 fatty acid)

"Conditionally essential"

- gamma-linolenic acid (an omega-6 fatty acid)

- lauric acid (saturated fatty acid)

- palmitoleic acid (monounsaturated fatty acid)

Front 3

Minerals

Back 3

Inorganic elements that come from soil and water.

- humans need 18 different ones in total

Front 4

Vitamins

Back 4

Small organic molecules we cannot synthesize from other precursors in our diet.

There are water soluble (B,C) and fat soluble vitamins (A,D,E,K).

Front 5

Vitamin A

Back 5

Improves eyesight. Maintains healthy skin. Rich sources; eggs, milk, apricots, carrots, spinach, sweet potatoes

Front 6

Vitamins B

Back 6

B1, B2, B6, B12, niacin, folic acid, biotin, pantothenic acid. Aids in generating energy body uses to carry out activities. Makes red blood cells to carry oxygen. Rich sources; whole grains, fish, seafood, leafy greens, dairy products, beans, peas

Front 7

Vitamin C

Back 7

Strengthens gums and muscles. Citrus fruits, oranges, aids in healing wounds. Helps overcome infections.

Other rich sources apart from citrus:

Tomatoes, broccoli, cabbage, and strawberries.

Front 8

Vitamin D

Back 8

Strengthens bones and teeth. Aids in absorbing calcium required by body. Rich sources; fish, egg yolk, milk, other dairy products.

Front 9

Vitamin E

Back 9

Takes care of lungs, aids in formation of red blood cells. Rich sources; whole grains, leafy greens, egg yolks, nuts

Front 10

Vitamin K

Back 10

Helps in maintenance of normal levels of the blood clotting proteins. Rich sources; leafy greens, dairy; milk and yogurt, pork.