Nutrition

Nutrients are constituents of our food which are essential for the body. They serve as fuel and are
oxidised to generate energy which is essential to carry out different life processes.
" Nutrition is the supply of essential organic and inorganic chemical compounds such as proteins,
carbohydrates, minerals, vitamins etc. to the body.

Nutrition is needed for the growth, repair, energy, maintenance and protection of the body.
Classes of nutrients

Nutrient Sources Function Nutritional disorder

Carbohydrates Cereals such as wheat, Mainly provide energy. Deficiency-Weakness
rice, maize potatoes, and retardation of
sugar, honey, banana, growth.
melon, papaya etc. Excess-Obesity.
Fats Butter, ghee, milk, Provides twice as much energy Deficiency
cheese, oil, egg yolk, as that provided by the same Phrynoderma.
meat etc. amount of carbohydrates. Excess
Atherosclerosis.

Proteins Milk, pulses, peas, Needed for growth and repair Deficiency
beans, chicken, fish, of the body. Kwashiorkor and
eggs, cheese etc. marasmus.

Dietary Plant products, whole Essential as they add to the Difficulty in formation
fibres/Roughage grains, pulses, fresh bulk of the food and help to of stools.
fruits and vegetables. eliminate the undigested food.
Water Besides liquid water, Helps to absorb nutrients from Impairment in bodily
many food items food, transportation and functions.
contain water such as regulation within the body,
tomatoes, melons, throwing out wastes from body
cabbage lettuce, etc. as urine and sweat.
Minerals are compounds found in nature which are required for various reactions taking place in the
body.
Some important mineral elements
ELEMENT RICH SOURCES CHIEF FUNCTIONS DEFICIENCY
DISEASES
Macronutrients (needed in large quantity)
Calciumn Dairy foods, beans, Constituent of bone and enamel, Rickets, poor
cabbage required for musce contraction, skeletal growth
clotting of blood
Sodium Table salt Regulates acid base equilibrium Muscular cramps
Potassium Banana, potato, Nerve and muscle activity, fluid Nerve impulses do
citrus fruits balance, secretion of not get transmitted
acetylcholine
Phosphorus Dairy products, Synthesis of nucleic acid, ATP, Soft bone
in cereals, beans, NADP, bones and enamel,
phosphate nuts, meat, egg muscle contraction, conduction
of nerve impulses
Magnesium Vegetables, whole Bone and tooth structure, Increased irritability
grain, nuts, sea synthesis of enzymes of nervous system
food, meat
Sulphur in Dairy products, Component of protein and co Skin problems
sulphate onion, garlic, enzymes
radish, meat, egg
Chlorine Table salt Water balance, secretion of HCI Muscular cramps
in gastric juice
Micronutrients (needed in small quantity)
Iron Whole cereals, Synthesis of haemoglobin Anaemia
fish, nut, egg associated with oxidation
yolk, Iiver, kidneyreduction reactions
Cobalt Milk, cereals, Development of red blood cels, Pernicious anaemia
pulses, liver, redcomponent of vitamin B2
meat
Copper Nuts, legumes, Production of melanin, cellI Loss of body weight,
liver, kidney oxidation, synthesis of enzymes anaemia
Zinc Cereals, pulses, Needed for synthesis of Retarded growth,
nuts, meat, liver enzymes, carbon dioxide skin lesions, albinism
oil transport in blood
lodine lodised salt, Component of thyroxin hormone Goitre, cretinism in
water, sea foodssecreted by thyroid gland children
Fluorine Water, milk Component of tooth enamel and Dental decay
bone
Manganese Vegetables Bone development, nitrogen Poor bone
metabolism development
Pulses, cereals,
Molybdenum meat
Nitrate assimilation Slight retardation of
growth
Vitamins are organic substances required by the body in small quantities to maintain good health.
Some Important Vitamins

ELEMENT RICH SOURCES CHIEF FUNCTIONS DEFICIENCY

DISEASES
Fat-soluble vitamins
A (Retinol) Butter, egg yolk, liver, Promotes growth, Night blindness,
milk, carrots, leafy resists infection of the Xerophthalmia
green vegetables, skin and mucous
yellow fruit, fish liver oils membrane, component
of visual purple in the
retinal cells of the eye
for perception of image
D (Calciferol) Fish liver oils, milk, Helps the body to use Rickets in children,
calcium and osteomalacia in
eggs
Produced in the skin by phosphorus to form the aduts
exposure to sunlight bones and teeth
E (Tocopherol) Meat, milk, whole wheat Prevents oxidation of Sterility in rats
vitamin A
K(Phylloquinone) Green leafy vegetables Needed in normal Haemorrhage
especially cabbage and clotting of the blood
spinach
Water-soluble vitamins

B1 (Thiamine) Whole grains, yeast, Increases growth and Beriberi

liver, eggs and lean appetite, helps in
meat digestion and
functioning of the
nervous system
B2 (Riboflavin) Eggs, liver, milk, yeast, Regulates oxidation of Irritation in eyes and
green vegetables food skin, intestinal
disorders,
inflammation
of the tongue
B3 (Niacin) Lean meat, liver, milk, Promotes health of the Pellagra, dermatitis,
eggs, groundnuts, skin and the nervous loss of memory,
whole grains system diarrhoea, skin
lesions, rashes
B5 (Pantothenic Mushrooms, sweet Breakdown of fats and Fatigue, loss of
acid) potato, lentils etc. carbohydrates, cOordination
production of red blood
cells
B6 (Pyridoxine) Meat, fish, eggs, cereal Inter-conversion of Skin problems,
bran amino acids nerve disorders
B11(Folic acid) Liver, leafy vegetalbles Synthesis of Anaemia
haemoglobin
B12 (Cobalamine) Liver, meat, milk, Normal functioning of Pernicious anaemia
cereals, pulses red blood
cells
 C (Ascortbic acid) Fresh citrus fruit (lemon, Promotes functioning Increases
orange, grape fruit), of capillary wallis susceptibility to
tomatoes, germinating infections, scurvy
seeds

Adiet which contains all the principal constituents of food in proper quantity is called a balanced diet.
Malnutrition is the condition in which a person suffers due to the lack or deficiency of one or more
essential elements of food.
 Nutrition

" Nutrients
o The components required by our body are known as nutrients.
o They give us the energy to carry out various life processes like
respiration, growth, movement, nutrition,etc.
oMajor nutrients present in our food are carbohydrates, proteins, fats,
vitamins, and minerals.
o There are two types of vitamins: fat-soluble (vitamin A, D, E, and K)
and water-soluble (vitamin B and C)
o In addition, dietary fibres and water are also required by our body.
Functions of major nutrients
o Carbohydrates and fats are known as energy giving foods.
o Proteins are required for growth and repair of our body.
o Fats help in energy production and helps in smooth functioning of joints.
o The food items containing proteins are known as body building foods.
o Vitamins and minerals help in protecting our body against discases.
" The bacterias that are good for our health are called probiotics.
" Sources of carbohydrates - Wheat, potato, maize, sweet potato, etc.
" Sources of proteins - Pulses, milk, fish, meat, etc.
" Sources of fats - Oil, ghee, milk, butter, etc.
Sources of vitamins -
o Vitamin A: Carrot, papaya, fish oil, etc.
o Vitamin B: Liver, wheat, rice, etc.
o Vitamin C: Lemon, amla, tomato, etc.
o Vitamin D: Milk, butter, eggs, fish, etc. Our body can also synthesize
vitamin D in presence of sunlight
o Vitamin E: Soyabeans, whole grain cereals, eggs, sprouts etc.
Sources of minerals -
o lodine: Spinach, ginger, fish, etc.
o Iron: Spinach, apple, liver, etc.
o Calcium: Eggs, milk, etc.
o Phosphorous: Milk, banana, wheat, rice, etc.
 Dietary fibres
Dietary fibres are also known as roughage.
o Source of dietary fibres is plants material like potatoes, fresh fruits, and
fibrous vegetables, etc.
Roughage helps our body get rid of undigested food.
Balanced diet

" Allthe nutrients required by our body in the right quantities constitute a
balanced diet. It should also contain a good amount of roughage and water.
The representation of the optimal number of servings of food so as to get a
balanced diet is known as food pyramid.
The food should be cooked properly so that its nutrients are not lost.
Washing vegetables and fruits after cutting or peeling them may result in loss of
some vitamins.
Repeated washing of rice and pulses may remove some vitamins and minerals
present in them.
Vitamin C gets easily destroyed by heat during cooking.
" The consumption of excess fat-rich food (such as samosa, poori, malai, peda
etc.) will not provide much energy to the body and can lead to a condition
called obesity.
Allthe nutrients required by our body in the right quantities constitute a balanced
diet. It should also contain a good amount of roughage and water.
Deficiency of a particular nutrient can lead to a deficiency disease.
Disorders caused by deficiency of vitamins and minerals
Deficiency of Vitamin A- Night blindness
Deficiency of Vitamin Bl- Beriberi
o Deficiency of Vitamin C-Scurvy (bleeding gums)
Deficiency of Vitamin D - Rickets
o Deficiency of Iron - Anaemia
Deficiency of lodine - Goitre
o Deficiency of Calcium - Weak bones and teeth
Carbohydrates, fats and proteins
o Sources of carbohydrates - wheat, potato, maize, sweet potato, etc.
Sources of proteins - pulses, milk, fish, meat, etc.
Sources of fats - oil, ghee, milk, butter, etc.
Deficiency of proteins - kwashiorkor characterized by oedema,
matchstick legs, bulging eyes, etc.

" Deficiency of proteins and carbohydrates- marasmus characterized by total

disappearance of fat layer, thin and wrinkled skin, retarded physical and mental
growth.