NUTRIENTS IN FOOD

FOR A HEALTHY LIVING

What goes into our Mouth?

“WHAT ARE NUTRIENTS ?”

Nutrients are the substances found in food which drive biological activity, and are essential for the human body.

NUTRIENTS Not all nutrients provide energy but are necessary for some form or the other. These nutrients are divided into two categories: Macronutrients, which are required by the body in large amounts. Micronutrients, which are required by the body in small amounts.

In general, there are two types of nutrients: Macronutrients Micronutrients Macronutrients provide energy to a living being for the function of the metabolic system. They provide massive energy has it is converted used to obtain energy. Macronutrients include fats, proteins, and carbohydrates.

MACRONUTRIENTS Macronutrients provide energy to a living being for the function of the metabolic system. They provide massive energy has it is converted used to obtain energy. Macronutrients include fats, proteins, and carbohydrates. Carbohydrates Fats Proteins

MICRONUTRIENTS Micronutrient provides essential components for metabolism to be carried out. They also build and repair damaged tissues in order to control the body process. Micronutrients include calcium, iron, vitamins, iron, minerals and vitamin C.

Vitamins Minerals

IMPORTANT NUTRIENTS IN FOOD There are several nutrients that cannot be synthesized by the body and have to be taken externally through food. These are vital for the proper functioning of the body. They are

Carbohydrates Fats Proteins Vitamins Minerals Dietary Fibre Water

CARBOHYDRATES

FATS

DIETARY FIBRES MINERALS

VITAMINS

WATER

PROTEINS

CLASSIFICATION OF NUTRIENTS Carbohydrates Fats Proteins Vitamins Minerals

Water

CARBOHYDRATES It is one of the main sources of energy for human beings. It comprises of three types of carbohydrates and they include fibre, sugar, and starch. They are usually low calories and thus help in maintaining a healthy diet. Complex carbohydrates, particularly starch, are found in foods such as pasta, bread, rice, potatoes, and cereals. During digestion, starch is broken down to the simple sugar glucose, the body’s main source of energy.

CARBOHYDRATES

FATS It is one of the most important sources of calories. One gram of fat consists of 9 calories. It is almost twice of calories that we get from carbohydrates and proteins. Fat is usually found in foods that we use in cooking, as spreads on bread and it also found in snacks, pastries. Fat is a source of energy that is consumed to increase the absorption of fat-soluble vitamins. Consume healthy sources like walnuts, fish, vegetable-based oils for development and growth.

PROTEINS Protein is the main structural component of cells and helps in building the body tissue. It breaks down into amino acids, which are building blocks of protein. Some of the Protein sources like low-fat meat, beans, eggs and beans should be consumed Rich sources of proteins are fish, meat, poultry, and beans. Once digested, proteins supply the body with amino acids. These building blocks are reassembled by cells into different proteins used for construction such as enzymes, and a myriad of other roles.

B O D Y

B U I L D I N G

PROTEINS

VITAMINS Vitamins help our body fight against diseases and also help to keep our eyes, gums, and bones in a healthy shape. There are different kinds of vitamins such as Vitamin A, B complex, C, D. E, K etc. Vitamin C protects our body against diseases. Vitamins provide structure to the blood vessels, ligaments and bone. Sources like strawberries, peppers helps to prevent birth defects.

VITAMINS

MINERALS Proper intake of sodium helps to maintain fluid volume of the cells and helps them to function normally. Bananas, tomatoes and potatoes are rich sources of minerals. Consume proper amount of calcium to build strong bones and teeth.

WATER Around 50 – 70 per cent of our body is made of water. Therefore this amount should always be maintained in the body. Water is the only medium through which all essential nutrients, vitamins, minerals and other wastes in the body are transported. Water also plays a vital role in regulating the body’s temperature.

DIETARY FIBRES Roughage, also known as dietary fibres, is obtained from plants such as fruits, whole grains etc. They do not provide nutrients but add bulk to our food and are essential to our body as they aid in digestion.

FUNCTION OF NUTRIENTS The important functions of nutrients include: They are the main source of energy for the body. They help in building and repairing body tissues. Increases the absorption of fat-soluble vitamins. Helps in the synthesis of collagen. Provides proper structure to the blood vessels, bones and ligaments. They also help in maintaining homeostasis of the body.

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