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Nutrients are substances derived from food during the
process of digestion. There are three main groups of
nutrients contained in food which are needed by the body
in differing amounts. They are carbohydrates, proteins,
and fat. These major nutrients are needed by the body for
growth, repair, maintenance and energy. In addition, the
body requires fibre, vitamins and minerals which are
present in varying quantities in different types of food.
Good nutrition requires a balance of the right nutrients,
that is, getting the proper amount, or proportion, of each
one.
Our diet should provide adequate amount of all nutrients
to maintain good health and physical efficiency. Daily
food intake should be such that of the total consumption,
about 15 to 20% is protein, 40 to 50% is complex
Carbohydrates and 20 to 30% is fat.
Carbohydrates are organic compounds which may be simple
and complex. It include sugars and starches. All
carbohydrates are eventually broken down into glucose
which is absorbed and utilized by the body in various
ways. Glucose is required by red blood cells and is the
main source of energy for the brain. It is also essential
for the oxidation of fat and for the synthesis of certain
non-essential amino acids. Simple carbohydrates like sugar
and sugar enriched food is broken down easily and soon
absorbed into the blood stream whereas complex
carbohydrates like starches take longer time to be broken
down by digestive enzymes hence providing a slower and
more gradual supply of glucose.
Carbohydrates are the primary source of energy which
provide about two-thirds of an individuals total energy
needs. Sugars are found in glucose (its basic form) and
sweets, biscuits, chocolates, pastries, honey, fruits etc.
Starches are found in a wide range of foods including
cereals, grains, pulses, bread, beans, potatoes, other
vegetables and fruits which are far more useful as they
contain accompanying fibre, vitamins and minerals. It is
sensible to eat more starch rich foods as excess sugar
rich foods may lead to obesity, high blood sugar, tooth
decay and a possible increased risk of developing diabetes
in later adult life.
The percentage of calories derived from carbohydrates
should be at least 40% in well balanced diets. But this
consumption differs country wise depending on the
difference in diets. While in developing nations it is as
high as 60-70%, it is 40-50% in Europe and 30-40% in USA.
Proteins are the structural components of the body forming
the basis of cells, tissues and organs. They are a large
group of organic compounds consisting of carbon, hydrogen,
nitrogen and oxygen atoms. Some contain sulphur and
phosphorus also. When the proteins are digested they break
down into smaller units called amino acids. Of the 20
basic amino acids 12 can be manufactured by the body and
the rest, called the 'essential amino acids' must be
obtained from food.
Proteins help to repair worn out or diseased tissues and
to build new ones. It is used in the formulation of
hormone, enzymes, red blood cells and antibodies. It also
provides amino acids necessary for growth of fetus in
pregnancy and for the production of milk proteins during
lactation. Proteins are widely found in foods derived both
from plant and animal sources. Plant sources include
beans, peas, pulses, whole grains, nuts and oil seeds;
while red meat, poultry, fish, milk, cheese, yogurt and
eggs are obtained from animals. Red meat is a good source
of essential amino acids and iron and is traditionally
regarded as 'first class' protein. But too much
consumption of red meat may be harmful as it is a major
source of undesirable saturated fat. One can eat more fish
or chicken without the fatty skin instead of excess red
meat. Vegetarians can obtain plenty of both from plant
sources, whole grain cereals and from low fat diary
products. A protein deficiency especially in infants and
growing children can cause growth retardation, severe
wasting of muscle etc.
The dietary requirements of protein depend on age and
physiological state. A part of the dietary protein is
utilised or wasted to meet the energy requirements. So
calorie intake should be adequate enough to meet the
protein need or its maximum utilisation, taking into
account
Fats are a group of organic compounds that occur naturally
in plant and animal cells in the form of lipids,
consisting of carbon, hydrogen and oxygen atoms. They are
an important energy store, having twice the calorific
value than carbohydrates. They are broken down into its
constituents parts by enzymes called lipases.
Fats play a vital role in the human body and perform many
functions. They are necessary for the absorption and
utilization of certain vitamins like A, E, D and K. Fat
deposit help to maintain body temperature against outside
environmental influences and protects body organs such as
the heart and the liver. Fats contain Essential Fatty
Acids (EFA) which are essential for maintaining tissues in
normal health.
Saturated fats such as cholesterol are found in meat and
dairy products, i.e. whole milk, cheese, butter and eggs.
Many processed foods have saturated fats added to them and
they are widely used in manufacturing. Unsaturated fat are
found in vegetable oils like soya bean, mustard,
sunflower, ground nut, olive etc and corn, peanuts, seeds,
olive, oily fish etc. The fat which should be eaten in
excess is the unsaturated variety which is more
beneficial. An excess level of saturated fats in the blood
tend to raise the level of cholesterol contributing to
hardening of the arteries causing strokes and various
forms of heart diseases. It is advisable to limit fat
intake to no more than 30% of the overall diet.
Fibre is derived from plants and is found in fruit, green
leafy and root vegetables, whole meal flour and bread,
bran rich food, brown rice, cereals including oats, beans
and pulses. Fibre plays a vital role in the digestive
process by softening the bile wastes and speeding up the
process of elimination of undigested food thus helping to
prevent constipation. The presence of fibre regulates the
absorption of fats and glucose into the
bloodstream. Insufficient consumption of fibre may lead
to the development of Colon cancer and increase levels
blood cholesterol. It is recommended that at least five
portions(25gms fibre) of vegetables and fruit should be
eaten each day to provide necessary vitamins, minerals and
fibre. Increase your fibre intake gradually and as you
increase your fibre intake make sure that you increase
your fluid intake as well.
Vitamins are a group of organic substances that are
required in minute quantities in the diet in order to
maintain good health. A lack of a particular vitamin
results in a deficiency disease. There are six vitamin
groups such as Vitamin A, B, C, D, E , K and P.
Vitamins are classified as Fat soluble vitamins and Water
soluble vitamins. Fat soluble vitamins include (1)Vitamin
A and Carotene ( Provitamin A), (2) Vitamin D -
Vitamin D2 (Calciferol, artificial vitamin D) and Vitamin
D3 ( Irradiated dehydrocholesterol), Natural Vitamin D),
(3) Vitamin E and (4) Vitamin K.
Water soluble vitamins include (1) Vitamin B
complex - Vitamin B1( thiamine, aneurin), Riboflavin,
nicotinic acid and Nicotinamide, Vitamin B6 (Pyridoxin) ,
Pantotnenic acid, folic acid, Biotin, Choline, P- Amino
benzoic acid, Inositol and Vitamin B12 (2) Vitamin
C (3) Vitamin P
are
chemical substances such as calcium, sodium, iron and
potassium which act as components of main body structures
like bones, teeth, blood and soft tissues. They are found
in green vegetables, fruits, cereals, nuts, seeds diary
products, eggs and fish. A deficiency of minerals can lead
to particular conditions. For example deficiency of iron
can lead to some forms of anemia.
Vitamins and minerals doesn't directly provide energy but
they contribute to nutrition by allowing chemical
reactions to occur normally through out the body. These
reactions known as metabolism are responsible for certain
functions like converting fats and carbohydrates into
energy and utilizing proteins to repair injured tissues by
vitamins and the production of blood and bone and
transmission of nerve impulses by minerals.
is
needed for the normal bone formation, maintenance of skin
and tissues. The main sources of vitamin A are fish liver
oils, liver of animals, diary products like butter, ghee,
milk and eggs. Green leafy vegetables, red palm oil,
carrot, pumpkin and ripe mango are important sources of
carotene. Carotene (Provitamin A) is converted to vitamin
A in the intestinal walls. A deficiency causes night
blindness and possible total loss of vision, and causes
the tissues to be keratinised. Adults and older children
require 750mg of Vitamin A and 3000 mg of Carotene daily.
But excess of Vitamin A is toxic i.e children receiving
daily large doses 30,000 to 1,50,000may have headache, a
dry itching sin, swelling and brittleness of bones.
Vitamin D
(Calciferol)
controls
calcium levels in the blood, prompting increased uptake of
the minerals from the digestion of food and hence making
it available for bone growth and repair. The deficiency
of Vitamin D causes bone deformities. The dietary sources
are fish liver oils (of cod, halibut, shark), fat fish (
sardine, salmon, Herring), egg yolk and dairy products(
butter, ghee, milk). D3 (Cholecalciferol) can be formed in
the skin from the sun's rays. The daily requirement of
Vitamin D for adults is about 200 I.U and for infants,
children, pregnant and nursing women it is 400 I.U. An
excess can produce toxic symptoms like loss of appetite,
nausea, vomiting etc
comprises
several compounds that are essential for the maintenance
of cell membranes. It is essential for normal
reproduction. The main sources are wheat germ oil, corn
germ oil, vegetable oils ( Soy bean, cottonseed,
sunflower, ground nut, mustard, coconut etc) cereals and
eggs. Daily requirements are 25-30 mg for adults and
10-20mg for children.
Vitamin K or
Phylloquinone
, a Compound form, act as a coenzyme in protein synthesis
in blood clotting. Inadequate intake of vitamin K by the
mother may cause hemorrhagic disease of the new born. The
deficiency is rare but if it occurs, the result may be
severe bleeding. Green leafy vegetables ( spinach,
cabbage, kale), vegetables (cauliflower, soybean, carrots,
potatoes), wheat bran, wheat germ etc are good dietary
sources.
includes B1 (Thiamine), B2 (Riboflavin) B3 (niacin or
Nicotinic acid), B6 (Pyroxidine ), Pantotnenic acid, folic
acid, Biotin, Choline, P- Amino benzoic acid, Inositol,
B12 (Cyanocobalamin) etc. Vitamin B is required for the
manufacture of Red blood cells, enzyme activity and for
amino acid metabolism. It is essential to maintain the
nerves in healthy condition, normal functioning of the
skin and intestinal tract.
The main sources of B1 are dried yeast, rice polishings,
wheat germ, whole cereals, liver and is found in minimal
quantities in fruits, vegetables, milk etc.; Rich sources
of B2, B3, B6, Pntothenic acid, Folic acid , Biotin
include liver, dried east, whole and skim milk powders,
peanut, rice polishings etc, good sources include meat,
fish, eggs, legumes (pulses) and dhals, leafy vegetables,
whole cereals etc. Vitamin B12 is present only in foods of
animal origin. Liver is the richest source and meat, fish,
kidney, brain and eggs are good sources. A deficiency in
Vitamin B1, causes 'Beri Beri' characterized by numbness,
muscle wasting and difficulty in walking; deficiency in
vitamin B3 causes 'Pellagra', characterized by dermatitis
(skin ailment) in the hands, feet and neck, diarrhea and
dementia; while a lack of some of the others can result
in Anemia and deterioration of the nervous system.
is
needed for maintenance of cell walls and connective
tissue including blood vessels and tendons. It helps in
the rapid healing of wounds and in the absorption of iron.
A deficiency causes fragility of skin, blood vessels and
tendons characteristics of the disease known as Scurvy.
General weakness, spongy bleeding gums, loose teeth,
swollen tender joints, hemorrhages in various tissues and
under the skin are symptoms. Main sources of vitamin C are
citrus fruits and green leafy vegetables (drumstick
leaves, coriander leaves, cabbage). Gooseberry and Guava
are rich sources. Orange, pineapple, lime juice, cashew
fruit, ripe mango, papaya and tomato are good sources.
Daily requirements are adults 50 mg and children, between
30-50 mg.
Vitamin P ( Bioflavonoids)
is essential along with
ascorbic acid (Vitamin C) in preventing capillary
fragility. A deficiency causes decreased capillary
(vessel) resistance leading to bleeding, accompanied by
pain across the shoulders and in the legs. The main
sources are fresh fruits (orange, apple, blackberry,
cherry, plum) and vegetables (spinach, tomato, lettuce,
cabbage, carrot, cauliflower, pea etc.).
Among minerals, Calcium is present in the highest amount
in the body mostly in the skeleton. Calcium is essential
for the formation of bone and teeth, for clotting of
blood, contraction of heart and muscle etc. A deficiency
can cause 'Osteoporosis' in which decalcification of bone
occurs. Even minor accidents can cause fractures. In
children, a deficiency can cause a decreased rate in
growth. Small fish eaten along with bones, skim milk
powder etc are excellent sources and milk, milk products
like curd, sesame seeds, ragi, green leafy vegetables like
carrot leaves, drumstick leaves etc are other good
sources. The daily recommended allowances for calcium is
Adults 400-500mg, children between 400- 700 mg.
A greater part of the Iron in the body is present as
Haemoglobin. Iron deficiency causes anaemia and is widely
prevalent among children, adolescent girls and expectant
and nursing mothers. Cereals are the most important
sources of iron for Vegetarians and the other important
sources are legumes, green leafy vegetables and jaggery.
Meat, fish and eggs are also important sources of iron.
The daily recommended allowances for iron is Adults
20-30mg, children between15-20 mg, pregnant and nursing
women need more iron.
Iodine is a constituent of thyroxine, the active principle
of the thyroid gland. The thyroid gland plays an important
role in energy metabolism and in the growth of the body. A
deficiency can cause enlargement of thyroid, resulting in
the disease called goitre. In children, severe iodine
deficiency may result in serious retardation of growth
known as cretinism. Iodine requirements for adults are
about 0.15 to 0.2 mg daily and for infants and children
0.05 to 0.10 mg daily. This requirement is normally
supplied by a well balanced diet and by drinking water
except in mountainous regions where the food and water is
deficient in iodine. Crude common salt prepared from sea
water and sea fish are good sources.
All minerals except Sodium Chloride (Nacl) are usually
present in sufficient amounts in a well - balanced diet.
Sodium chloride is the only mineral which is taken in more
or less pure form in addition to the amount present in
natural foods. Salt taken in food is the source of Nacl.
The requirements depend on the climate and occupation.
People doing heavy work in hot humid climates need more
Nacl. A deficiency can cause heat cramps- intense and
painful contractions of skeletal muscle. But consumption
of excessive amounts of Nacl causes Oedema in protein
deficiency and increases blood pressure in
hypertension. Foods of animal origin contain more Nacl
than those of Vegetable origin. The daily requirements for
tropical climates are Adults 10-15 (light work), 20-25
(hard work) and children 5-10g/day.
The adult human body contains about 250g of potassium
which is present almost entirely in the cells of different
tissues, muscles, etc. Only small quantities are present
in the extra cellular fluid. Potassium is the major basic
of ion of the body cells. The functions of potassium are :
Regulation of pH of cell contents, Regulation of the
osmotic pressure of cell contents and Potassium ion
increases the relaxation of heart muscle which is
antagonized by calcium ion. Potassium deficiency causes
weakness and muscular paralysis. But Consumption of
excessive amounts of potassium also causes the similar
symptoms. Deficiency seldom occurs as potassium is present
in abundance of foods.
The amount
of energy supplied by a nutrient
is measured in calories. Technically, one calorie is the
amount of energy required to raise the temperature of 1
gram of water 1 degree Centigrade (from 14.5 to 15.5). The
'calorie' measure used commonly to discuss the energy
content of food is actually a kilocalorie (KCal) or 1000
real calories; this is the amount of energy required to
raise one kilogram of water (about 2.2 pounds) one degree
Centigrade.
Different
foods can be used by the body to produce different amounts
of energy. 60 to 65 percent of your calories are spent
just keeping you alive and keeping your heart beating,
your kidneys filtering waste, and maintaining temperature
near 98 degrees. Another 25 percent goes for pure
movement. The remaining 10 percent of calories is spent
processing food. Various national and international
Committees have recommended allowances for different
nutrients and the total calorie needs for different age
groups with different activity levels.
At least a
minimum amount of 1200 calories of nutritious food should
be consumed a day. Fewer than that would lower iron level
and slow down metabolism.
Your
calorie needs depends on a lot of factors like your age,
gender, size, height, weight, activity level and also the
climate and environment you live in. The lower body size
and the warm climate in tropical countries make the
calorie requirements of people living there less than
those corresponding age groups living in temperate
climates. Likewise, Calorie needs will hit the highest
point during your mid - twenties, so at 25, you need 2300
calories/day. And then decline at about 2% per decade, by
35 you may need only 2254 calories. This reduction in
calorie needs is due partly to an increase in body fat
percentage that comes with age. The gender factor also
have its influence on calorie needs. Men because of their
higher percentage of lean muscle tissue, need 5-10% more
calories than women. But women during pregnancy and
lactation will need 300- 500 calories more per day than
their usual needs.
Various
national and international Committees have recommended
allowances for different nutrients and the total calorie
needs for different age groups with different activity
levels like the Human nutritional requirements, FAO /WHO;
Food and Nutrition Board, National Research Council USA;
Nutrition Expert Committee I.C.M.R India etc are some of
them.
Besides the
standard recommended allowances set up by the Committees,
there are certain ways you can calculate your specific
calorie needs. You can roughly calculate the amount of
calorie needed for your body by multiplying your weight
in kilograms by 30. But if you are overweight, this
calculation may over estimate your calorie requirements.
A more
accurate way to calculate your daily calorie needs is to
determine basal metabolic rate (BMR) using multiple
factors, including height, weight, age and gender, then
multiply the BMR by an activity factor to determine your
total daily energy expenditure (calories). Metabolic rate
is the basic rate at which you burn calories. The
metabolic rate differs from individual to individual. Some
people have a faster rate of metabolism while others have
a slower rate.
One
calculation method is the Harris Benedict formula where we
first determine the BMR and then multiply by the activity
factor.
