Table of contents:
- Sources of Food
- What are the nutrients?
- Why do we need nutrients?
- Functions of Nutrients
- Balance diets
- Deficiency disease
Sources of food
- Plants
- Shoot system
- Food that comes from the upper part(above the soil) of plants. For example, tomato, apple, orange, etc.
- Root System
- Food that comes from the root part of plants(below the soil). For example, Potato, Radish, sweet potato, etc
- Animals
What is Nutrients?
Food is generally made of
many ingredients. Ingredients contain some components that are needed by our
body. These components are called nutrients.
Major nutrients are:
- Carbohydrates
- Proteins
- Fat
- Vitamins
- Minerals
- Dietary fiber
- Water
There are generally two types of carbohydrates in food
- Starch
- Sugar
Why do we need nutrients?
The energy we get from
carbohydrates and fats. Fat has much more energy than carbohydrates.
Carbohydrates, fats=Energy giving nutrients
Proteins=bodybuilding food( growth + repairs of the body )
Vitamins=Protect our body against diseases.
Functions and their sources of Vitamins and
Minerals:
Vitamin A:
- Functions: Keeps
our skin and eyes healthy
- Sources: Papaya,
Mango, Carrot
Vitamin B Complex:
- Functions:
strong muscles
- Sources: Rice,
wheat, liver
Vitamin C:
- Functions: Help to fight against diseases
- Sources: Orange, Guava, Tomato, lemon, Amla, Green Chili
Vitamin D:
- Functions: Keeps our bones and teeth strong
- Sources: Sunlight, milk, Butter, Fish, Egg, Liver
Vitamin E:
- Functions: It
is antioxidant, it slows down the process that damages the cell. It also
helps to the proper function of many cells
- Sources: Vegetable oils, cereals, meat, egg, vegetable
Vitamin K:
- Functions: helping
the blood clot, prevent excess bleeding
- Sources: leafy
greens, meat, egg
Iodine:
- Functions: Iodine
needed to make thyroid hormones and these hormones control the body's metabolism.
- Sources: Fish,
milk, vegetables
Calcium:
- Functions: Build and Keeps bones healthy
- Sources: Milk, egg
Iron:
- Functions:
Iron is part of Hemoglobin and many proteins
- Sources: Apple, chocolate, leafy vegetable,
Phosphorous:
- Functions: Phosphorous work with calcium to build the bones.
- Sources: Fish
Milk, green chili
Dietary fibers or Roughage:
- Functions: No nutrients but help in the size of stool and softness. It also helps to decrease the cholesterol level
- Sources: Whole grain, pulse, fresh fruits, potato
Water:
- Functions: help to throw out waste vis urine and sweat and
help our body to absorb nutrients from food.
What is a balanced diet?
For the growth and
maintenance of good health, our diet should have all the nutrients that our body needs, in the right quantity, not too much of one nor too much of others.
Balance
diet= Roughage + water + right quantities of all nutrients
Too much of fat=obesity
Deficiency Diseases:
Diseases that occur due to
lack of nutrients over a long period is called deficiency disease.
For examples:
Lack of protein leads to
Stunted growth, swelling face, discoloration of hairs, skin disease, etc.
The
following are deficiency diseases:
Vitamin A:
- Deficiency: Loss of vision
- Symptoms: Poor vision, loss of vision in the dark night
Vitamin B1:
- Deficiency: Beriberi
- Symptoms: Weak
muscles and little energy to do work.
Vitamin C:
- Deficiency: Scurvy
- Symptoms: Bleeding gums, wounds take a longer time to heal
Vitamin D:
- Deficiency: Rickets
- Symptoms: Bones become soft & bent
Calcium:
- Deficiency: Bones and teeth decay
- Symptoms: Weak bones and tooth decay
Iodine:
- Deficiency: Goiter
- Symptoms: Gland
in the neck, mental disability in children
Iron:
- Deficiency: Anemia
- Symptoms: Weakness
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