FOOD AS SOURCE OF DIFFERENT NUTRIENTS

INTRODUCTION

We need nutrients for our proper functioning of body. Functioning of our body organs( respiration, digestion, filtration, transportation, etc. ) or physical activities.

Nutrients provide us energy so that our body can work properly.

Nutrients are of two types.

1. Essential Nutrients: Essential nutrients are those nutrients which our body cannot synthesis by itself so needed in the form of food from outside.

Examples: Vitamin, minerals, fats, protein, carbohydrates and water. 

2. Non Essential Nutrients: Non essential nutrients are those which our body can synthesis by itself although we can have it in diet but if taken in excess amount can be toxic for our health.

Examples: Fiber, certain amino acids and fatty acids.

PROTEIN

Milk and milk products, pulses, eggs, meat, fish, nuts oilseeds, seafood, fat-free or low-fat cheese, white-meat poultry and.

VITAMIN A

Retinol: Liver, egg yolk, cream, butter, ghee, milk are all good source of performed Vitamin A.

Beta carotene: Carrots, yellow pumpkin, mangoes etc. Yellow and orange vegetables, green leafy vegetables.

VITAMIN D

Action of sunlight on skin. Animal foods like eggs, butter, fish liver oil.

VITAMIN E

Vegetable oils, whole grains, deep green leafy vegetables, pulses, nuts and oilseeds, pumpkin, red bell pepper.

VITAMIN K

Dark green leafy vegetables, egg yolk, liver, kale, mustard green, kiwi, parsley, cabbage.

VITAMIN B

Thiamine or B1: Whole grain cereals, pulses, nuts, egg yolk, meat.

Riboflavin or B2: Green leafy vegetables, milk, eggs, organ meats like liver, kidney.

Vitamin B12: Animal foods like eggs, organ meat

Niacin: Cereals, pulses, milk, nuts and oilseeds, organ meats, fish

Folic acid: Whole grain cereals, leafy vegetables, milk and eggs, organ meat like liver and kidney.

VITAMIN C

Citrus fruits, amla, guava, capsicum, green leafy vegetables, green chilly.

CALCIUM

Milk and milk products, some fish and sea foods, ragi, pulses gingelly seeds, green leafy vegetables.

PHOSPHORUS

Eggs, milk, poultry, fish, cereals, whole grains, salmon, chicken, potato, vegetables, sardine, cottage cheese, tofu, yogurt.

IRON

Liver, kidney, spleen, whole cereals and pulses( such as soybean ), green leafy vegetables, tofu, broccoli.

IODINE

Seafood, crops grown on soil rich in iodine. Iodized salt can be used instead of ordinary salt in most cases.

SODIUM

Table salt in adequate quantities, milk, egg white, meat, poultry, fish, green leafy vegetables (fenugreek leaves) some pulses.

POTASSIUM

Fruits, vegetables, meat, poultry, fish, pulses, whole grain cereals, spinach, avocado, banana, dried fruits.

MAGNESIUM

Nuts, oilseeds, pulses, whole grains, seafood, dark green leafy vegetables, fish, meat, banana, avocado.

ENERGY

Cereals, roots and tubers, fruits such as banana, sapota, mango. Sugar are the most concentrated forms. These are rich in carbohydrates that provide approximately 4K cal.

Fat-rich foods: Nuts, oilseeds, fish and meat containing high amounts of fats; vegetables oil, ghee, vanaspati, butter are most concentrated sources. These are rich in fats.

CONCLUSION

From above blog we learn from where we get nutrients for proper functioning of body. These all nutrients have there specific role in our body. And deficiency of these nutrients can lead health problems. Having a balance diet is the best thing we can do for our health.