Food and Nutrients

Food Groups and Nutrients : Food Groups and Nutrients Diet Foods : Cereals, millets, pulses, GLV, OV, Roots &Tubers,nuts&oilseeds, flesh foods, milk & milk products, oils& fats,Sugar & jaggery Nutrients: Energy, protein, fat, calcium, Iron, Vit-A, Thiamine, Riboflavin ,Niacin, Vit-C, folic acid. Balanced Diet A balanced diet is one which provides all the nutrients in required amounts and proper proportions.

Slide 2 : RDA: Defined as Nutrients Present in the diet which satisfies the daily requirements of nearly all individuals in a population. For the purpose of computing nutrient needs of population Reference Man: Is between 20-39 years at national level sedentary work. Weighs 60 kg, free from disease and physically fit for active work. Reference women : 20-39 years, weighing 50kg,healthy and active.

Slide 3 : Nutrients ENERGY-(kcal) Unit of energy =kilo calorie Kcal=Heat required to raise the temperature of 1 kg of water by 10c at 150c 1k cal =4.184 k. joule 1000 kcal = 4.184 MJ (Mega joules) 1 K Joule= 0.239 kcal 1MJ= 239 kcal The body needs energy to maintain body temperature, for metabolic process, to support growth and for physical activity. Energy needs depend on body size, age, climate, extent of physical activity and altered physiological status such as pregnancy and lactation.

Slide 4 : PROTEIN (g) Dietary protein not only provide amino acids but also nitrogen for the synthesis of body proteins and other biologically important nitrogenous constituents. Eight of the twenty amino acids present with tissue cannot be synthesized by man and these have to provided through food. Therefore, these are called “essential amino acids”.

Slide 5 : FATS (g) They are concentrated sources of energy. They serve as vehicles for fat soluble vitamins, structural components of cell and cell membranes, sources of essential fatty acids (EFA) Two polyunsaturated fatty acids-Linoleic acid and arachidonic acid are essential for nutritional well being of these two, lindeic cannot be synthesized by the body and has to provided through diet. Arachidonic acid synthesized from linoleic acid the mammalian tissue. Deficiency of essential fatty acids leads to phrynoderma.

Slide 6 : Iron (mg) Important constituent of hemoglobin and other several enzymes. Deficiency of iron leads to Anemia. Calcium (mg) Dietary calcium is needed to replace endogenous losses of calcium through urine, sweat and bile.

VITAMINS Fat soluble : Vitamin -A, D, E, K Water soluble : B-complex group of vitamins Thiamins(B1) Riboflavin (B2) Pyridoxine(B6) Niacin, Folic acid and B12 Ascorbic acid (Vit C) : VITAMINS Fat soluble : Vitamin -A, D, E, K Water soluble : B-complex group of vitamins Thiamins(B1) Riboflavin (B2) Pyridoxine(B6) Niacin, Folic acid and B12 Ascorbic acid (Vit C)

Vitamin A: (µg) Retinol/ß carotene : Vitamin A: (µg) Retinol/ß carotene Essential for normal vision, maintaining the integrety of epithelial tissues and for a wide variety of metabolic functions Stored in liver and made available for use as the need arises. Earliest manifestation of Vit A deficiency is Night Blindness Human diet exists either as pre formed Vit-A or ß-carotene-which in the body is converted into Vit-A. Only food of animal origin contain preformed Vit-A.

Vitamin – D(I. u) : Vitamin – D(I. u) It is required for bone growth and calcium metabolism. It promotes the absorption of calcium from the intestine and its deposition in bone. Sources of Vit D : Sun light Foods: Fish, egg, liver, butter, milk Vit –D is readily synthesized by the skin after exposure to sunlight and the quantity synthesized depends upon the area of the skin exposed, duration of exposure, time of the day of the exposure and the extent of pigmentation. Vit –D deficiency leads to rickets in infants osteomalacia in adults.

Vitamin – C(mg) : Vitamin – C(mg) Helps in the synthesis of collagen, wound healing, amino acid and carbohydrate metabolism and synthesis of some hormones. It also has an influence on metabolism of iron Availability: Leafy vegetables and citrus fruits and other many commonly consumed fruits and vegetables Deficiency leads to the development of scurvy most often seen in infants and rapidly growing children. B-complex Vitamins Thiamine(B1)(mg) Involve in carbohydrate metabolism Deficiency leads to beri beri (Dry type) –nerve involvement (Wet type)- cardiac beri beri.

Slide 11 : Riboflavin (B2) Helps in maintaining the integrity of mucocutaneous structures. Food rich in Vit B2: Milk and milk products, Flesh foods, pulses and legumes, GLV, Deficiency of Riboflavin leads to cheilosis, angular stomititis etc. Niacin (Nicotinic acid) It is a part of coenzymes connected with metabolism of carbohydrates, proteins and fats. Cereals are satisfactory sources of Niacin in Indian diets. Deficiency leads to pellagra; which is seen in endemic form in some parts of India where jowar in staple. RICHEST SOURCE IS YEAST AND OUT LAYERS OF RICE,WHEAT AND MILLETS.

Slide 12 : Pyridoxine (B6) Help in Metabolism of proteins and fats. Sources: Meat,liver,whole cereal grains ,vegetables Deficiency leads to perepheral neurities, anaemia glossitis, chelosis. Folic acid (µg) Required for the multiplication and maturation of red cells Sources of folic acid: GLV, liver ,pulses Deficiency lead to abnormal haemopoiesis leading to megaloblastic anaemia.

Vitamin B12 : Vitamin B12 It is available only in food of animal origin. Liver, meat, egg and milk and good sources. Meny bacteria synthesize Vit-B12 and when the vitamin is present in vegetable foods, it is an expression of microbial contamination. Microflora present in the human large intestine synthesize Vit –B12 Drinking water, from contaminated wells, may contain small but nutritionally useful amounts of Vit-B12 Deficiency leads to megaloblastic anemia.