Pramod

Function of sodium in our body

2011-02-02T22:40:00.000-08:00

The Importance of Sodium in Nutrition

An adult body contains approximately 120 g of sodium. Most of this is present in the extracellular fluid. Extracellular fluid refers to the fluid outside the cell just as intracellular fluid refers to inside the cell. One example of extracellular fluid is blood plasma. We may remember that blood has two parts cells and plasma. The term plasma refers to the fluid part of the blood

Functions

Some of the important functions of sodium are listed below:

a. Regulating the balances of extracellular and Intercellular fluid: Sodium, the principal mineral in the extracellular fluid, is responsible for maintaining the fluid balance. By fluid balance we mean the process of maintaining a balance between the fluid present within the cells (intracellular) and that circulation outside the cells (extracellular). Sodium along with potassium (another mineral) helps to maintain this balance.

b. Regulating the alkalinity and acidity of the body fluids: Sodium tends to make the body fluids alkaline. Another mineral namely chloride present in the body fluids tends to make acidic. Sodium combines with chloride in the fluid and together they help maintain the balance between the alkalinity and acidity of the body fluids.

c. Aiding the contraction of muscles and Regulating the passage of substances: Into and out of the cell.

Food sources: We are familiar with common table salt which is nothing but sodium chloride. Common table salt is the principal source of sodium in our diet. One teaspoon of salt provides almost 2000 mg sodium. Other rich sources of sodium of sodium include milk, egg white, meat, poultry, fish amount there animal foods and green leafy vegetables (such as spinach, fenugreek leaves) and pulses among the plant sources.

The Importance of Potassium in Nutrition

It is present in twice as much amount as sodium in the body. Approximately 250 g of potassium is contained in the body and most of this is present in the cells.

a) Regulation of the balance of intracellular and extracellular: It along with sodium help maintain fluid balance within the cell and outside the cell. On the other hand is the principal mineral in the intracellular fluid.

b) Regulation of the alkalinity of the fluids: It like sodium is alkaline. It combines with chloride which is acidic and together they help maintain the acidity.

c) Role in muscle activity: It has a significant role in the activity of skeletal and heart muscle. It helps in the transmission of messages which results in the contraction of muscle tissue.

Food sources: It is widely distributed in food. Meat poultry and fish are good sources. The water of the tendent coconut is the best source of the potassium. Whole grain cereals also provide some amounts of potassium.

Chloride:

The body contains approximately 100 g of chloride and most of this found in the extracellular fluids. The rest of the chloride is present inside the cells.

Functions:

a) Regulation of the balance of intracellular and extracellular fluid: - Potassium along with sodium helps maintain fluid balance within the cell and outside the cell. Sodium is the main mineral present in extracellular fluid.

b) Regulation of the alkalinity/acidity of body fluids: - Potassium, like sodium, is alkaline. It combines with chloride which is acidic and together they help maintain the acidity / alkalinity of body fluids.

c) Role in muscle activity: - Potassium has a significant role in the activity of skeletal and heart muscle. It helps in the transmission of messages which results in the contraction of muscle tissue.

Food Sources:

Potassium is widely distributed in foods, Meats, poultry and fish are good sources. Among the plant foods, pulses, fruits, vegetables especially the green leafy vegetables are good sources of potassium. The water of the tender coconut is, bananas, potatoes, carrots, tomatoes and lemons contain appreciable amounts of this mineral.

Absorption and excretion: - Potassium gets absorbed from the upper part of the intestine. The absorbed potassium then gets used up to perform the various body functions.

Magnesium

2011-02-02T22:36:00.000-08:00

The Importance of Magnesium in Nutrition

Human body contains approximately 20-25 gms of magnesium in adult body. Magnesium is essential for every biochemical process that takes place within the body.

Functions of Magnesium

Ø Magnesium is vital for turning food into energy for the body, as well as helping in the release of insulin, which regulates blood sugar levels.

Ø Magnesium helps to repair and maintain body cells.

Ø Magnesium controls the movement of calcium in and out of cells. It is important for strong bones and teeth.

Food Sources of Magnesium

Ø Milk and dairy foods, nuts, peanut butter, cheddar cheese, and whitefish

Ø The magnesium content of plants varies considerably with how much magnesium is in the soil where the plants are grown.

Ø Much of the magnesium content in food is lost during processing – milling removes approximately 59% of the magnesium from whole wheat.

Ø Cooking foods in water also causes magnesium to leach out during the cooking process.

Food Sources of Magnesium
Beans black	120 mg
Brocolli Raw	22 mg
Nuts, peanuts	64 mg
Oysters	49 mg
Plantain raw	66 mg
Rockfish	51 mg
Seeds, pumpking, squash	151 mg
Soy milk	47 mg
Spinach cooked	157 mg
Tofu	37 mg
Whole grain ceral	24 mg
Whole grain cereal cooked	56 mg
Whole wheat bread	24 mg

RDA Of MAGNESIUM
Childern	Age	4-6	200 mg
Childern	Age	7-10	250 mg
Males	Age	15-18	410 mg
	Age	19-24	400 mg
	Age	25-50	375 mg
Females	Age	15-18	300 mg
	Age	19-24	300 mg
	Age	25-50	300 mg

Deficiency and Disease of Magnesium

Ø Abdominal obesity: If you are magnesium deficiency, you are probably carrying extra weight . That's one of the hallmark signs of metabolic syndrome that causes fat to be stored in dangerous areas, such as deep in the abdomen or around the liver, muscle, and heart tissues.

Ø High cholesterol level: Magnesium deficiency increases triglycerides and bad cholesterol levels, while decreasing the level of good cholesterol.

Ø Diabetes: If you have low magnesium levels in you blood, study shows that magnesium deficiency can cause insulin resistance and eventually type 2 diabetes.

Ø High blood pressure: High blood pressure could be significantly lowered by a diet high in magnesium, potassium, and calcium, and low in sodium and fat.

Functions of Iron

2011-02-02T22:33:00.000-08:00

Importance of Iron in Nutrition

Iron is a present in the body to the extent of 3-5 g. Iron is essential for life. It is a component of hemoglobin, the red pigment in blood that transports oxygen to the cells and removes carbon dioxide from the cells.

Functions of Iron

Ø Oxygen Transport: - Iron is a major constituent of a red-colored compound called hemoglobin present in the blood. Iron is a vital component of red blood cells. Hemoglobin carries oxygen from the lungs to the tissues and in turn helps in carrying carbon dioxide from the tissues to the lungs.

Ø Provision of oxygen for muscle contraction: - Iron is also present in the muscle in the form of myoglobin. Myoglobin has the capacity to store oxygen. This oxygen is used for muscle contraction and for other immediate needs of the muscle cells.

Ø Promotion of oxidation within cells: - Iron facilitates the complete oxidation of carbohydrates, fats and proteins within the cell. The role of iron in oxygen transport and release of the energy locked up in these molecules. The role of iron in oxygen transport and release of energy is now clear to you. Energy is required for the various physical activities we perform every day.

Ø Maintenance of specific brain functions: - like immediate memory, capacity to learn and attention span.

Food Sources of Iron

Liver is an excellent source. Green leafy vegetables,( like mustered leaves, mint leaves), cereals, pulses. Boiling vegetables can reduce the iron content by 20%. Caffeine interferes with the iron absorption in the body. Avoid drinking caffeine along with iron-rich foods or supplements. Absorbability of iron from foods varies widely: The "organic" iron found in red meats is considered the most absorbable (10 - 30%). Plants contain "inorganic" iron, of which only 2 - 10% is absorbed in the digestive tract.

Food Sources of Iron
Flesh Foods
Liver(sheep)		6.3 mg/100g
Mutton(Muscle)		2.5 mg/100g
Green Leafy Vegetables
Mustard leaves		16.3 mg/100g
Mint		15.6 mg/100g
Bathua		4.2 mg/100g
Amaranth leaves		3.5 mg/100g
Lettuce		2.5 mg/100g
Fruits
Watermelon		7.9 mg/100g
Raisins		7.7 mg/100g
Dates(dried)		7.3 mg/100g
Apricot(dried)		4.6 mg/100g
Phalsa		3.1 mg/100g
Cereals
Rice flakes		20.0 mg/100g
Bajara		8.0 mg/100g
Wheat(whole)	5.3 mg/100g
Wheat flour(whole)	4.9 mg/100g
Ragi	3.9 mg/100g
Pulses
Soyabean		10.4 mg/100g
Moth beans		9.5 mg/100g
Cowpea(lobia)		8.6 mg/100g
Lentil		7.6 mg/100g
Peas(dry)		7.1 mg/100g
Horse gram		6.8 mg/100g
Bengal gram (dal)		5.3 mg/100g
Bengal gram(whole)		4.6 mg/100g
Jaggery(cane)		2.6 mg/100g

RDA OF IRON
Childern	Age	4-6	10 mg
		7-10	10 mg
Males	Age	15-18	18 mg
		19-24	10 mg
		25-50	10 mg
Females	Age	15-18	18 mg
		19-24	18 mg
		25-50	10 mg

Deficiency and Disease of Iron

Ø Women are usually at a higher risk of iron deficiency because of blood loss through monthly menstrual cycles.

Ø Iron is one of the top six nutrients that are found to be commonly deficient in people globally.

Ø Iron requirements increase for pregnant women, who produce more red blood cells to supply the growing fetus with oxygen and nourishment.

Functions of Chromium

2011-02-02T22:25:00.000-08:00

The Important of Chromium in Nutrition

Chromium helps to control blood sugar levels. It may also aid in reducing physiological hunger symptoms and play a role in breaking down fat.

Functions of Chromium

Ø Chromium is involved in the production of energy from fats and carbohydrates.

Ø Chromium is believed to work with the hormone insulin to control sugar levels in the body and aid in lowering cholesterol levels.

Food Sources of Chromium

Ø Brewer's yeast, egg yolk, meat, cheese, whole grains, spinach, and bananas

Ø The milling step during the processing of grains may remove as much as 83% of the chromium.

Ø This chromium is not replaced during the enrichment process.

Food Sources of Chromium
Egg Yolk	183 mcg
Yeast	112 mcg
Beef	57 mcg
Cheese	56 mcg
Liver	55 mcg
Wine	45 mcg
Bread, Wholemeal, wheat	42 mcg
Black pepper	35 mcg
Rye Bread	30 mcg
Chilli Fresh	30 mcg
Apple peel	27 mcg
Potatos old	27 mcg
Oysters	26 mcg
Potatos new	21 mcg
Margarire	18 mcg
Cornflakes	14 mcg
Butter	13 mcg
Spinach	10 mcg
Oranges	5 mcg
Apples	1 mcg

Deficiency and Disease of Chromium

People who exercise frequently, the elderly, people who tend to gain weight easily, and those who consume high amounts of processed foods may want to ensure adequate intake of chromium.

Functions of Calcium

2011-02-02T22:21:00.000-08:00

The Importance of Calcium in Nutrition

Calcium is the most abundant mineral in the human body and has several important functions. Calcium is the top macro mineral when it comes to your bones. This mineral helps build strong bones, so you can do everything from standing up straight to scoring that winning goal. Calcium is a primary structural constituent of the skeleton, but it is also widely distributed in soft tissue where it is involved in neuromuscular, enzymatic, hormonal, and other metabolic activity.

Ø Formation of bones and teeth

Ø Coagulation of blood

Ø Contraction of muscles, Cardiac action, Milk production

Ø Transformation of light to electrical impulses in the retina

Ø Young mothers during pregnancy and the nursing period

Ø Children and young people for rapid growth of bones

Functions of Calcium

Ø Development of bones and teeth: Most of the calcium from food goes straight to the teeth and bones, where it is used for building and maintaining strength.

Ø Regulation of body process: Calcium is also used throughout the body to help muscles contract, enable blood to clot, transmit messages along nerves, produce energy, keep the heart beating, and maintain the immune system. If calcium intake is low, the body takes what it needs from the bones. This can cause the bones to become thin and brittle.

Absorption and utilization

Body need: - Calcium is absorbed chiefly from the upper part of the intestine. Normally it is seen that from an average Indian diet only 20-30 per cent of calcium gets absorbed. The rest is excreted in the faeces. Part of the absorbed calcium is also excreted in the urine but the amount is very small. The efficiency of absorption of calcium increases during periods of rapid growth i.e. infancy, childhood, pregnancy, lactation. When the body’s demand for calcium increases the absorption of calcium also increases to meet this increased demand.

Nutrients in the diet: - Certain nutrients like vitamin D, protein and carbohydrate present in the diet help to improve absorption of calcium. Another nutrient that influences calcium absorption is phosphorus.

Inhibitors: - Inhibitors are substance present in food which hinders calcium absorption. Cereals and green leafy vegetables are rich in calcium. But all the calcium present in these foods is not available to the body.

Food Sources of Calcium

Milk and milk products, cheese, small fish (with bones), tofu, dark green vegetables, legumes and eggs, Calcium found in plant-based food sources is typically bound into compounds and less easily absorbed by the body. It is estimated that the body actually absorbs as little as 20 to 40 percent of the calcium in food sources.

Food Sources of Calcium
Cereals/Millets
Ragi	344mg/100g
Amaranth Seeds	510 mg/100g
Pulses
Bengal gram whole	202 mg/100g
Horse gram whole	287 mg/100g
Rajmah	260 mg/100g
Nuts and oils seeds
Gingerly seeds	1450 mg/100g
Mustards seeds	490 mg/100g
Cumin seeds	1080 mg/100g
Poppy seeds	1584 mg/100g
Green Leafy Vegetables
Agathi	1130 mg/100g
Amaranth	397 mg/100g
Fenugreek	395 mg/100g
Rape leaves	370 mg/100g
Milk and Milk products
Cow’s milk	120 mg/100g
Buffalo milk	210 mg/100g
Cheese	790 mg/100g
Khoa	956 mg/100g
Fish and sea foods
Hilsa	180 mg/100g
Rohu	650 mg/100g

RDA Of CALCIUM
Childern	Age	4-6	800 mg
		7-10	800 mg
Males	Age	15-18	1300 mg
		19-24	1000 mg
Females	Age	25-50	1000 mg
		15-18	800 mg
		19-24	800 mg
		25-50	800 mg

Deficiency Symptoms of calcium:

Because bone stores of calcium can be used to maintain adequate blood calcium levels, short-term dietary deficiency of calcium generally does not result in significantly low blood calcium levels. But, over the long term, dietary deficiency eventually depletes bone stores, rendering the bones weak and prone to fracture. The symptoms of calcium deficiency are:

Ø Bowlegs, Pigeon Breast, and Knock-knees of children

Ø Cramp pains in legs

Ø Delay in sitting up, Crawling and Walking of babies

Ø Heart becomes irregular

Ø Nerves become extremely irritable

Ø Poor sleep disorder

Ø Weakness in the bones

Minerals

2011-02-02T22:17:00.000-08:00

Minerals

What Are Minerals

Minerals are natural inorganic elements needed by the body for strong bones, teeth and other support structures. Minerals also play key roles as coenzymes, in stabilizing genetic material, maintaining normal body acid/base balance, in nerve activity and muscle contraction. The importance of minerals in normal nutrition cannot be overstated. Like vitamins, minerals do not supply calories. Unlike vitamins, they are not sensitive to light and heat. However, they are leeched out of foods into the cooking water. Therefore, long periods of soaking and boiling foods, such as fruits and vegetables, may result in excessive loss of minerals. Like vitamins, minerals are also being studied for their role in maintaining good health.

Perhaps the area that has received the most attention is the relationship of mineral status to the maintenance of strong, healthy bones at all life stages. Among the elderly, evidence shows that calcium supplementation can reduce the risk of bone fracture due to osteoporosis by as much as 32% to 43%. Calcium is also important for other body functions. For example, it plays a role in helping your heart to beat and, because it is stored in the bones, calcium provides the structure for your body’s frame. Even more intriguing is the influence of other minerals on bone health. Researchers evaluated the bone density in the forearm of menopausal women with osteoporosis and menopausal women without osteoporosis. They reported that those with osteoporosis had lower levels of phosphorus and magnesium in their bones when compared to those without osteoporosis. Other minerals that influence bone health but need to be researched further include copper, zinc, manganese and boron.

What Is Vitamin C

2011-02-02T22:10:00.000-08:00

The Importance of Vitamin C in Nutrition

Vitamin C is a water-soluble vitamin, meaning that your body doesn't store it. We get what we need, instead, from food. You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is essential for healing wounds, and for repairing and maintaining bones and teeth.

Vitamin C is an antioxidant, along with vitamin E, beta-carotene, and many other plant-based nutrients. Antioxidants block some of the damage caused by free radicals, which occur naturally when our bodies transform food into energy. The build-up of free radicals over time may be largely responsible for the aging process and can contribute to the development of health conditions such as cancer, heart disease, and arthritis.

Functions of Vitamin C

Ø Results of scientific studies on whether vitamin C is helpful for preventing heart attack or stroke are mixed. Vitamin C doesn't lower cholesterol levels or reduce the overall risk of heart attack, but evidence suggests that it may help protect arteries against damage.

Ø Vitamin C is involved in a large number of biological processes, making it essential for health. It is used to create collagen in the body, a protein that makes the skin, joints and bones strong.

Ø Vitamin C plays a role in healing wounds within the body. The body utilizes vitamin C in the immune system by maintaining activity of the white blood cells.

Food Sources of Vitamin C

Ø Black currants, green pepper, mangoes, oranges, cabbage, tomatoes, and potatoes

Ø Water, cooking, heat and light all reduce the levels of the vitamin C available in food sources.

Ø Vegetables begin to lose vitamin C as soon as they are cut.

Ø Beta carotene is present in orange and yellow fruits and vegetables and dark, leafy greens.

Food Sources of Vitamin C
Fruits
Amla	600 mg/100g
Guava	212 mg/100g
Orange Juice	64 mg/100g
Lime	63 mg/100g
Papaya (Ripe)	57 mg/100g
Strawberries	52 mg/100g
Musambi	50 mg/100g
Lemon	39 mg/100g
Pineapple	39 mg/100g
Orange	30 mg/100g
Green Leafy Vegetables
Drumstick Leaves	220 mg/100g
Knol-Khol Greens	157 mg/100g
Cabbage	124 mg/100g
Amaranth Leaves (tender)	99 mg/100g
Fenugreek Leaves	52 mg/100g

Deficiency and Disease Vitamin C

Smokers, those who consume alcohol regularly, people taking medications regularly, and people who suffer from stress regularly all may benefit from taking adequate or slightly higher than daily recommendations of vitamin C.

Ø Scurvy: Scurvy is a nutritional disorder due to inadequate intake of Vitamin C. It is observe red when people subsist for prolonged periods on diets of fresh fruits and vegetables. It is not commonly observed nutritional deficiency in India. The spots are most abundant on the thighs and legs, and a person with the ailment looks pale, feels depressed, and is partially immobilized. In advanced scurvy there are open, suppurating wounds and loss of teeth.

Ø Other Disease: Delay in wound healing, Pain in bones, Skin becomes rough and dry, Pyrexia, rapid pulse and susceptibility to infection.

Vitamin B12 complex

2011-02-02T22:02:00.000-08:00

Important of Vitamin B in Nutrition

Vitamin B12 is a member of the vitamin B complex. It contains cobalt, and so is also known as cobalamin. It is exclusively synthesised by bacteria and is found primarily in meat, eggs and dairy products. There has been considerable research into proposed plant sources of vitamin B12. Fermented soya products, seaweeds, and algae such as spirulina have all been suggested as containing significant B12. However, the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Many vegan foods are supplemented with B12. Vitamin B12 is necessary for the synthesis of red blood cells, the maintenance of the nervous system, and growth and development in children. Deficiency can cause anaemia. Vitamin B12 neuropathy, involving the degeneration of nerve fibers and irreversible neurological damage, can also occur.

Functions of Vitamin B₁₂

Ø Vitamin B₁₂ is normally involved in the metabolism of every cell of the body, especially affecting the DNA synthesis and regulation but also fatty acid synthesis and energy production. B vitamins help the body use energy and are necessary for the metabolism of carbohydrates, proteins and fats.

Ø B vitamins are utilized as coenzymes – components of enzymes – which speed up biological and chemical reactions in the body.

Ø The B vitamins thiamin, riboflavin, niacin, pantothenic acid, and biotin help mediate the release of energy from carbohydrates, fats and proteins.

Ø Vitamin B-6 assists enzymes that metabolize amino acids.

Ø Folate and vitamin B-12 help cells to multiply, a function that is particularly important to cells with a short life span and that are replaced rapidly, such as red blood cells and the cells lining the gastrointestinal tract.

Food Sources of Vitamin B

Whole grains* (wheat, oats, and rye), liver, green leafy vegetables, meats, poultry, fish, eggs, nuts and beans.

*Most of the B vitamins are removed when the grains are highly refined and processed.

Food Sources of Vitamin B₁₂
Liver	30 mcg / 100 g.
Kidneys	15 mcg/100 g.
Liver Sausage	8 mcg/100 g.
Liver pate	7.2 mcg/100 g.
Fatty Fish	5 mcg/100 g.
Eggs	5 mcg/100 g.
Beef	2 mcg/100 g.
Cereals	1.7 mcg/100 g.
Lamb	1.5 mcg/100 g.
Cheese	1 mcg/100 g.
Chili con carne	0.85 mcg/100 g.
Milk Skimmed	0.40 mcg/100 g.

RDA Of VITAMIN B12
	Age	Asborbic Acicd	Folacin	Niacin	Riboflavin	Thiamine	Vitamin B6	Vitamin B12
Childern	4-6	40/45 mg	200/75 mcg	12 mg	1.1 mg	0.9 mg	0.9/1.1 mg	1.5/1.0
Childern	7-10	40/45 mg	300/100 mcg	16/13 mg	1.2 mg	1.2/1.0 mg	1.2	2.0/1.4 mcg
Males	15-18	45-60 mg	400/200 mcg	20 mg	1.8 mg	1.5 mg	2.0 mg	3.0/2.0 mcg
	19-24	45-60	400-200 mcg	20/19 mg	1.8/1.7 mg	1.5 mg	2.0 mg	3.02/2.0 mcg
	25-50	45-60	400-200 mcg	18/19 mg	1.6/1.7 mg	1.4/1.5 mg	2.0 mcg	3.02/2.0 mcg
Females	15-18	45-60	400/180 mcg	14/15 mg	1.4/1.3 mg	1.1 mg	2.0/1.5 mg	3.0/2.0 mcg
	19-24	45-60	400-180 mcg	14/15 mg	1.4/1.3 mg	1.1 mg	2.0/1.6 mg	3.02/2.0 mcg
	25-50	45-60	400-180 mcg	14/15 mg	1.2/1.3 mg	1.0/1.1 mg	2.0/1.6 mg	3.02/2.0 mcg

The Importance of B-Group Vitamins

Each of the B vitamins has different safety and usage factors:

Ø Vitamin B1 or Thiamine: thiamine promotes growth, protects the heart muscle, and stimulates brain action. It plays an important role in the normal functioning of the entire nervous system. It aids digestion, especially of carbohydrates. It has a mild diuretic effect: that is it increases urine formation. Easily destroyed by alcohol consumption, caffeine, stress, and smoking. Pregnant women may benefit from slightly higher levels of B1.

Ø Vitamin B2-Riboflavin: Absorption or availability is decreased by the use of oral contraceptives, as well as by regular exercise and alcohol consumption. Vegetarians and the elderly may benefit from slightly higher levels of B2. Riboflavin is essential for growth and general health. It functions as a part of a group of enzymes whi8ch are involved in the metabolism of carbohydrates, fats and proteins. It is involved in a number of chemical reactions in the body and is therefore essential for normal tissue maintenance. Riboflavin aids digestion and helps in the functioning of the nervous system. It prevents constipation, promotes a healthy skin, nails and hair, and strengthens the mucous lining of the mouth, lips and tongue.

Ø Vitamin B3-Niacin: Vitamin B3 or Niacin is an important vitamin of the B group. Cooking causes little actual destruction of niacin, but a considerable amount maybe lost in the cooking water. Sulphur drugs, alcohol, food-processing techniques, and sleeping pills tend to destroy this vitamin. Niacin in important for proper blood circulation and the healthy functioning of the nervous system. It maintains the normal functions of the gastro-intestinal tract and is essential for the proper metabolism of proteins and carbohydrates. It helps to maintain a healthy skin.

Ø Vitamin B5 or Pantothenic Acid: is a water soluble vitamin of the B complex group. It is liable to destruction by food processing techniques, caffeine, sulphur drugs, sleeping pills, and alcohol.

Functions in the Body: Pantothenic Acid is a part of the enzyme system which plays a vital role in the metabolism of carbohydrates, fats and proteins, and in the synthesis of amino acids and fatty acids. It is also essential for the formation of porphyrin, the pigment portion of the hemoglobin molecule of the red blood cells.

Ø Vitamin B6-Pyridoxine: Pregnant or breastfeeding/lactating women, those who use contraceptives or hormone replacement therapy, and those who use antibiotics regularly may need slightly higher levels. B6 supplementation is also suggested for those who consume alcohol, smoke, and consume protein above recommended levels.

Functions in the Body: Pyridoxine aids in food assimilation and protein and fat metabolism, especially in the metabolism of essential fatty acids. It activates many enzymes and enzyme systems. It is involved in the production of antibodies which protect against bacterial diseases. Pyridoxine helps in the healthy functioning of the nervous system and brain. It is essential for the normal reproductive process and healthy pregnancies.

Ø Vitamin B8 or Biotin: is a member of the vitamin B complex group. Water, alpha drugs, estrogen, food processing techniques, alcohol can destroy this vitamin.

Functions in the Body: Biotin is vital for a healthy immune system. It is involved in the metabolism of carbohydrates, proteins and fats. It is essential for the growth and health of the hair. It prevents premature greying of hair as well as hair loss. This vitamin helps to maintain the skin and the nervous system in a sound condition. It controls proper distribution of color pigment

Ø Vitamin B9-Folic Acid: Vitamin B9 or Folic Acid, also known as folacin or folate, is another important member of the B complex group. Elderly people and pregnant women may need higher levels, as well as people who consume alcohol or have risk factors associated with heart disease.

Functions in the Body: Folic Acid in combination with vitamin B12 is essential for the formation, maturation and multiplication of red blood cells. It is necessary for the growth and division of all body cells, including nerve cells, and for manufacturing a number of nerve transmitters.

Ø Vitamin B12-Cyanocobalamin: Vitamin B12 or Cyanocobalamin, another member of the B complex group is produced only by fungi and bacteria. Human intestinal bacteria also produced appreciable quantities of it. It was effective in a type of anemia called pernicious anemia, in as small a quantity as one-millionth part of a gram. Strict vegetarians and vegans, along with pregnant and/or lactating women, and those who consume alcohol or smoke may need increased levels.

Functions in the Body: The amount of vitamin B12 which is not immediately needed by the body is stored in the liver, which is capable of storing relatively large amounts of this nutrient. About 30mcg of vitamin B12 are excreted in the normal urine daily. When injected in a large dose up to 100mcg, up to 90% of the quantity is excreted. This vitamin is also secreted in breast milk for the use of babies. Like vitamin B6,vitamin B12 is essential for the production and regeneration of red blood cells.

Deficiency and Disease of Vitamin B

Ø Vitamin B1 Or Thiamine: Deficiency causes Beriberi. Symptoms of this disease of the nervous system include weight loss, emotional disturbances, weakness and pain in the limbs, periods of irregular heartbeat, and edema (swelling of bodily tissues). Heart failure and death may occur in advanced cases.

Ø Vitamin B2 Or Riboflavin: Deficiency causes Ariboflavinosis. cracks in the lips, high sensitivity to sunlight, angular cheilitis, inflammation of the tongue, seborrhea dermatitis or pseudo-syphilis (particularly affecting the scrotum or labia majora and the mouth), pharyngitis, hyperemia, and edema of the pharyngeal and oral mucosa.

Ø Vitamin B3 Or Niacin: Deficiency, along with a deficiency of tryptophan causes Pellagra. Symptoms include aggression, dermatitis, insomnia, weakness, mental confusion, and diarrhea. In advanced cases, pellagra may lead to dementia and death.

Ø Vitamin B5 Or Pantothenic Acid: Deficiency can result in acne and Paresthesia, although it is uncommon.

Ø Vitamin B6 Or Pyridoxine: Deficiency may lead to anemia, depression, dermatitis, high blood pressure (hypertension), water retention, and elevated levels of homocysteine.

Ø Vitamin B8 Or Biotin: Deficiency does not typically cause symptoms in adults but may lead to impaired growth and neurological disorders in infants.

Ø Vitamin B9 Or Folic Acid: Deficiency results in a macrocytic anemia, and elevated levels of homocysteine. Deficiency in pregnant women can lead to birth defects. Supplementation is often recommended during pregnancy. Researchers have shown that folic acid might also slow the insidious effects of age on the brain.

Ø Vitamin B12 Or Cyanocobalamin: Deficiency causes pernicious anemia, peripheral neuropathy, memory loss and other cognitive decline. It is most likely to occur among elderly people as absorption through the gut declines with age. In rare extreme cases, paralysis can result.

2011-02-02T21:59:00.000-08:00

Important of Vitamin K in Nutrition

Vitamin K is found in food, but it is also created by the bacteria in our intestines. Vitamin K is a fat-soluble vitamin, so it is stored in the body's fat tissue and liver. It is best known for its role in helping blood clot (coagulate) properly.

Functions of Vitamin K

Ø Vitamin K is a group of chemicals used by the body to make specialized proteins found in blood plasma (the clear fluid in blood) such as prothorombin. This is the protein chiefly responsible for blood clotting.

Ø Vitamin K is also needed to make bone and kidney tissue.

Food Sources of Vitamin K

Broccoli, cabbage, kale, lettuce, spinach and turnip greens, cheese, liver, and cereals

Food Sources of Vitamin K
Apples	5 mcg/100 g.
Asparagus	21 mcg/100 g.
Beans, green	22 mcg/100 g.
Beef, mince	7 mcg/100 g.
Beef, liver	100 mcg/100 g.
Cabbage	100 mcg/100 g.
Carrots	15 mcg/100 g.
Cauliflower	150 mcg/100 g.
Lettuce	200 mcg/100 g.
Cow’s milk	5 mcg/100 g.
Oranges	5 mcg/100 g.
Peas	19 mcg/100 g.
Potatoes	20 mcg/100 g.
Soya beans	190 mcg/100 g.
Spinach	240 mcg/100 g.
Strawberries	13 mcg/100 g.
Wheat bran	80 mcg/100 g.
Wheat germ	37 mcg/100 g.

RDA Of VITAMIN K
Childern	Age	4-6	30 Ug
	Age	7-10	65 Ug
Males	Age	15-18	70 Ug
	Age	19-24	80 Ug
	Age	25-50	80 Ug
Females	Age	15-18	55 Ug
	Age	19-24	60 Ug
	Age	25-50	65 Ug

Deficiency and Disease of Vitamin K

Vitamin K is manufactured in the stomach, and is widely available in food. Deficiency in this vitamin is very uncommon.

Ø Vitamin K deficiency can lead to excessive bleeding (hemorrhage), which may begin as oozing from the gums or nose.

Ø Health problems that can prevent the absorption of vitamin K (such as gallbladder or biliary disease, which may alter the absorption of fat), cystic fibrosis, celiac disease, and Crohn's disease

Ø Liver disease

Ø Use of blood-thinning medications .

Ø Continuing hemodialysis

Ø Serious burns

Benefits of Vitamin E

2011-02-02T21:54:00.000-08:00

Important of Vitamin E in Nutrition

Vitamin E is a key antioxidant, so it is particularly important for a healthy heart and blood supply. It is also very good for your skin. Fat-soluble vitamin E is only stored in your body for a short period of time, making regular intake is essential.

The term vitamin E describes a family of 8 antioxidants, 4 tocopherols and 4 tocotrienols. alpha-tocopherol (a-tocopherol) is the only form of vitamin E that is actively maintained in the human body and is therefore, the form of vitamin E found in the largest quantities in the blood and tissue.

Functions of Vitamin E

Ø Vitamin E is a powerful antioxidant that helps decrease the effects of free radicals, which may damage cells and accelerate signs of the aging process.

Ø Vitamin E is beneficial for a healthy immune system.

Ø Vitamin E is important for the production of energy from food and for maintaining health at every level.

Food Sources of Vitamin E

Vitamin E is present in almost all foodstuffs, Groundnut, soya, Wheat germ oil, sunflower oil, sunflower seeds, almonds, pine nuts, peanut butter, sweet potato, asparagus, spinach, and avocado.

Ø Vitamin E food sources are readily destroyed by heat processing (deep-fat frying) and through oxidation.

Food Sources of Vitamin E
Sunflower	49 mg/100g
Cottonseed oil	43 mg/100g
Safflower	40 mg/100g
Hazelnuts	25 mg/100g
Almonds	24 mg/100g
Wheat germ	22 mg/100g
Rapeseed oil	22 mg/100g
Cod liver oil	20 mg/100g
Mayonnaise	19 mg/100g
Corn oil	17 mg/100g
Soya bean oil	16 mg/100g
Peanut oil	15 mg/100g
Pine nuts	13 mg/100g
Margarine	8 mg/100g
Brazil Nuts	7 mg/100g
Sweet Potato	4.5 mg/100g
Walnuts	3 mg/100g
Egg Yolks	3 mg/100g
Battenburg Cake	2.4 mg/100g

RDA Of VITAMIN E
Childern	Age	4-6	09 IU
	Age	7-10	10 IU
Males	Age	15-18	15 IU
	Age	19-24	15 IU
	Age	25-50	15 IU
Females	Age	15-18	12 IU
	Age	19-24	12 IU
	Age	25-50	12 IU

Deficiency and Disease of Vitamin E

Vitamin E has an increased ability to be absorbed with adequate intake of vitamin C and selenium. Its absorption is reduced by high intake of iron. Pregnant and lactating women, those who use oral contraceptives, and people with high-risk heart disease factors may need more vitamin E.

2011-02-02T21:38:00.001-08:00

Functions of Vitamin D

2011-02-02T21:20:00.001-08:00

Important of Vitamin D in Nutrition

Vitamin D is also called the “sunshine vitamin”. Vitamin D is produced by the body when the skin is exposed to sunlight. It is also found in foods of animal origin like eggs, liver and butter contain. Vitamin D differs from other vitamins in that our bodies can make it upon exposure to sunlight. In its active form, it is considered to be a hormone. It has hormone-like effects on mineral absorption, bone mineralization and some secretions.

Functions of Vitamin D

Ø Vitamin D for the development of healthy bones and teeth. Without it, the body cannot build or maintain strong bones.

Ø Vitamin D is a fat-soluble vitamin that plays a role in controlling calcium absorption, which affects bone development and is also essential for blood clotting.

Ø When vitamin D is in short supply in the body, less calcium is absorbed from food, and blood levels have to be maintained by taking calcium from the bones.

Food Sources of Vitamin D

Eggs, Cod liver oil, herring, mackerel, sardines, salmon, margarine, tuna, and butter contains.

Food Sources of Vitamin D
Cod Liver Oil	200 mg/100g
Margarine	750 mg/100g
Butters	700 mg/100g
Herring	22 mg/100g
Salmon	12 mg/100g
Tuna	4 mg/100g
Roe	mg/100g
Eggs	2 mg/100g
Cereal	2 mg/100g

RDA Of VITAMIN D
Childern	Age	4-6	400 IU
		7-10	400 IU
Males	Age	15-18	400 IU
		19-24	400 IU
		25-50	400 IU
Females	Age	15-18	400 IU
		19-24	400 IU
		25-50	400 IU

Deficiency and Disease of Vitamin D

Ø Vitamin D deficiency is a lack of a sufficient amount of vitamin D in the body needed for optimal health. Vitamin D deficiency is far more common than once believed. Vitamin D deficiency can result in rickets, osteomalacia, osteoporosis and increase the risk for other potentially serious conditions.

Ø Vitamin D is essential for many aspects of health, including the absorption of calcium and phosphorus from food, which is vital for healthy bones. Vitamin D deficiency can negatively affect the development and growth of cells, bones and teeth and hormone regulation. Vitamin D deficiency can also affect the nervous system and the immune system.

Ø Non-Skeletal Manifestations:- Cancers, Muscular: Weakness, falls, myalgias, Cardiovascular: Hypertension, Neurologic multiple sclerosis, Type 1 Diabetes, Rheumatoid arthritis, Dermatologic: Psoriasis, Immunologic: Infections.

Vitamin A Benefits

2011-02-02T21:14:00.000-08:00

Importance of Vitamin A in Nutrition

Vitamin A is a fat-soluble vitamin which is stored primarily in the liver. Vitamin A is available in two forms:

Ø Retinol, which is found in only the foods of animal. Like milk, butter, ghee, egg, fish and liver.

Ø Beta carotene is the most widely distributed carotenoid in plant foods. Most of the yellow and orange color of vegetables and fruits. Beta carotene, which your body converts into vitamin A.

Functions of Vitamin A

Vitamin A is essential for healthy skin, eyesight, growth and reproduction. It performs a variety of important functions:

Ø Beta carotene is a powerful antioxidant that neutralizes free radicals – molecules that damage healthy cells – and increases the risk of accelerating the aging process and/or health conditions.

Ø Growth- Vitamin A is essential for the growth of the skeleton and soft tissues. Vitamin A promotes the growth of strong teeth and bones.

Ø Fat is used to build new cells and is critical for normal brain development and nerve function.

Ø Important role of vitamin A is in maintaining normal vision. Vitamin A is essential for the formation of visual purple, a pigment that allows you to see in dim light. Essential for growth and night vision.

Ø Effect on reproductive processes, differentiation, and immune system.

Ø Acts as antioxidant.

Ø Helps in RNA and protein metabolism.

Food Sources of Vitamin A

Ø Vitamin A is present in liver, cod liver oil, carrots, and sweet potatoes. orange fruits and vegetables

Ø Retinol is found in meat, fish, eggs and dairy products.

Ø Beta carotene is present in orange and yellow fruits and vegetables and dark, leafy greens.

Food Sources of Vitamin A
Foods Containing Retinol		Foods Containing Carotene
Milk and Milk Products		Green Leafy Vegetables
Milk (Cow’s)	52* mg/100g	Amaranth	5520 mg/100g
Milk (Buffalo)	48 mg/100g	Colocasia Leaves	10278 mg/100g
Khoa (cow’s milk)	149 mg/100g	Fenugreek leaves	2340 mg/100g
Paneer (Cow’s milk)	100 mg/100g	Musterd leaves	2622 mg/100g
Fats and oil		Spinach	5580 mg/100g
Butter	960 mg/100g	Fruits and Vegetables
Ghee (Cow’s)	600 mg/100g	Mango	2743 mg/100g
Hydrogenated oil	700 mg/100g	Papaya	666 mg/100g
Flesh Foods		Oranges	1104 mg/100g
Egg	260 mg/100g	Carrot	1890 mg/100g
Liver	690 mg/100g	Apricot	2160 mg/100g
*In Addition Contains 6ug Carotene
*In Addition Contain 600ug Carotene

RDA Of VITAMIN A
Childern	Age	4-6	2,500 IU
		7-10	3,300 IU
Males	Age	15-18	5,000 IU
		19-24	5,000 IU
		25-50	5,000 IU
Females	Age	15-18	4,000 IU
		19-24	4,000 IU
		25-50	4,000 IU

Deficiency and Disease of Vitamin A

Ø Night blindness: Lack of vitamin A in humans. It is common in developing countries but rarely seen in developed countries. Night blindness is one of the first signs of vitamin A deficiency.

Ø When relying on food sources, be aware that vitamin A and beta carotene can be destroyed by heat.

Ø Retardation of growth in children, defective growth of bone and teeth, skin lesions, Bitot's, sports etc.

Ø Abnormalities in respiratory, GU and GI epithelium, Diarrhoea, Kidney stone, bladder disorders, infections of vagina, depression of immune reactions, anaemia, injury to brain and nerve causes paralysis, stunted skull and spine.

Omega 3 Fatty Acids

2011-02-02T20:42:00.000-08:00

Omega 3 Fatty Acids

Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can' t make them -- you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease.

Omega-3s are termed essential fatty acids (EFAs) because they are critical for good health. Since the body cannot make them on its own, omega-3s must be obtained from food.

Functions of Omega fatty Acids

Ø Reduce hypertension: Several clinical studies suggest that diets or fish oil supplements rich in omega-3 fatty acids lower blood pressure in people with hypertension. Studies of large groups of people have found that the consumption of omega-3 fatty acids may aid in lowering overall blood pressure level.

Ø Improve heart health: One of the best ways to help prevent heart disease is to eat a diet low in saturated fat and to eat foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA (eicosapentaenoic acid and docosahexanoic acid, the two omega-3 fatty acids found in fish oil) help reduce risk factors for heart disease, including high cholesterol and high blood pressure. Fish oil has been shown to lower levels of triglycerides (fats in the blood), and to lower risk of death, heart attack, stroke, and abnormal heart rhythms in people who have already had a heart attack. Omega-3 fatty acids may play a part in keeping cholesterol levels low, stabilizing irregular heartbeat (arrhythmia), and reducing blood pressure.

Ø Protecting the heart: Researchers now believe that alpha-linolenic acid (ALA), one of the omega-3s, may be particularly beneficial in protecting against heart and blood vessel disease, and for lowering cholesterol and triglyceride levels.

Ø Diabetes: often have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so eating foods or taking fish oil supplements may help people with diabetes. Another type of omega-3 fatty acid, ALA (from flaxseed, for example) may not have the same benefit as fish oil. Some people with diabetes can' t efficiently convert LNA to a form of omega-3 fatty acids that the body can use.

Ø Rheumatoid arthritis: Most clinical studies examining omega-3 fatty acid supplements for arthritis have focused on rheumatoid arthritis (RA), an autoimmune disease that causes inflammation in the joints. A number of small studies have found that fish oil helps reduce symptoms of RA, including joint pain and morning stiffness. One study suggests that people with RA who take fish oil may be able to lower their dose of non-steroidal anti-inflammatory drugs (NSAIDs). However, unlike prescription medications, fish oil does not appear to slow progression of RA, only to treat the symptoms. Joint damage still occurs.

Ø Osteoporosis: Some studies suggest that omega-3 fatty acids may help increase levels of calcium in the body and improve bone strength, although not all results were positive. Some studies also suggest that people who don' t get enough of some essential fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to have bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those who took EPA and GLA supplements had less bone loss over 3 years than those who took placebo. Many of these women also experienced an increase in bone density.

Ø Depression: Studies have found mixed results as to whether taking omega-3 fatty acids can help depression symptoms. Several studies have found that people who took omega-3 fatty acids in addition to prescription antidepressants had a greater improvement in symptoms than those who took antidepressants alone. However, other studies have found no benefit. Studies are also mixed on whether omega-3 fatty acids alone have any effect on depression. Depression is a serious illness and you should not try to treat it on your own. See a doctor for help.

Ø Skin disorders: In one clinical study, 13 people with sun sensitivity known as photo dermatitis showed less sensitivity to UV rays after taking fish oil supplements. However, topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega-3 fatty acids. In another study of 40 people with psoriasis, those who took EPA with their prescription medications did better than those treated with the medications alone. However, a larger study of people with psoriasis found no benefit from fish oil.

Ø Asthma: Studies examining omega-3 fatty acids for asthma are mixed. In one small, well-designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months reduced their symptoms compared to children who took placebo. However, most studies have shown no effect.

Ø Colon cancer: Eating foods rich in omega-3 fatty acids seems to reduce the risk of colorectal cancer. For example, Eskimos, who tend to have a high-fat diet but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer. Animal studies and laboratory studies have found that omega-3 fatty acids prevent worsening of colon cancer. Preliminary studies suggest that taking fish oil daily may help slow the progression of colon cancer in people with early stages of the disease. If you have colorectal cancer, ask your doctor before taking any supplements.

Ø Breast cancer: Although not all experts agree, women who eat foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. More research is needed to understand the effect that omega-3 fatty acids may have on the prevention of breast cancer.

Ø Prostate cancer: Population based studies of groups of men suggest that a low-fat diet including omega-3 fatty acids from fish or fish oil help prevent the development of prostate cancer.

Food Sources of Omega-3

Key omega-3 fatty acids include eicosapentaenoic acid (EPA), docosahexanoic acid (DHA), and alpha-lineolenic acid (ALA). EPAs and DHAs are found in oily cold-water fish such as tuna, salmon, and mackerel, as well as fresh seaweed. ALAs are found primarily in dark green leafy vegetables, flaxseed oils, and certain vegetable oils.

Omega-3 fatty acids are very safe to consume. However, most experts recommend limiting fish consumption to two to three servings weekly because so many fish may be tainted with mercury and other contaminants. Fish oil capsules do not usually present this same risk.

Deficiency and Disease of Omega 3

There are no known side effects associated with increasing your intake of omega-3 fatty acids through foods, although fish oil capsules do pose the risk of a "burp" factor – a harmless, sometimes unpleasant.

Types of Fats

2011-02-02T20:38:00.000-08:00

Fats

Fats, like carbohydrates, are compounds of carbon hydrogen and oxygen. However, they differ from carbohydrates in structure and properties. The term fat includes fats and oils which are greasy in feel and insoluble in water. In addition to fat and oils there are certain fats-like substances such as cholesterol which are important in the body.

Types of Fats

Dietary fats are concentrated source of food energy. They are also the source of linoleum acid, an essential nutrient, and the fat-soluble vitamins A, D, E and K. While we all need some dietary fat each day, a tablespoon is generally sufficient when cutting back on fats, it is helpful to know which the most dietary culprits are.

Ø Saturated fats: Saturated fats are the only fatty acids that raise blood cholesterol levels. Saturated fats are found in meats and whole dairy products like milk, cheese, cream and ice cream. Some saturated fats are also found in plant foods like tropical oils (coconut or palm kernel oil). When margarine or vegetable shortening is made from corn oil, soybean oil or other vegetable oils, hydrogen atoms are added making some of the fat molecules "saturated". This also makes the fat solid at room temperature. Butter, margarine, and fats in meat and dairy products are all especially high in saturated fat.

We can reduce the saturated fats in our diets by using skim milk and low fat cheeses instead of whole milk and cheese. We can also use less fat, oil, butter, and margarine. At the table, use tub margarine instead of butter. Another way to cut down on fat is to drain and trim meats and take the skin off poultry. Simply reducing the total amount of fat we eat goes a long way toward reducing saturated fats.

Ø Unsaturated Fats: Unsaturated fats are usually liquid at room temperature. They are found in most vegetable products and oils. An exception is a group of tropical oils like coconut or palm kernel oil which is highly saturated. Using foods containing "polyunsaturated" and "monounsaturated" fats does not increase our risk of heart disease. However, like all fats, unsaturated fats give us 9 calories for every gram. So eating too much of these types of fat may also make us gain weight.

We can reduce the fat and unsaturated fats in our diets by using less fat, oil, and margarine. We can also eat more low-fat foods like vegetables, fruits, breads, rice, pasta and cereals.

Ø Cholesterol: Cholesterol is an essential fat made by the liver. Many people get additional cholesterol by eating meat and dairy products. Too much dietary intake may raise blood cholesterol levels, and lead to heart disease. Cholesterol is transported through the bloodstream by lipoproteins.

Knowing the facts about cholesterol can reduce your risk for a heart attack or stroke. But understanding what cholesterol is and how it affects your health are only the beginning.

Ø Trans Fat: Tran’s fats are produced when liquid oil is made into a solid fat. This process is called hydrogenation. Tran’s fats act like saturated fats and can raise your cholesterol level. Tran’s fats are listed on the label, making it easier to identify these foods.

Functions of Fats

Ø Fat provides needed energy. It is difficult to eat the large amounts of food in a very low fat diet to get all the energy you need.

Ø Fat is needed so your body can absorb the fat soluble vitamins A, S, E, K, and prevent deficiencies of these vitamins.

Ø Provides back-up energy if blood sugar supplies run out (after 4-6 hours without food).

Ø Provides insulation under the skin from the cold and the heat.

Ø Protects organs and bones from shock and provides support for organs.

Ø Fat surrounds and insulates nerve fibers to help transmit nerve impulses.

Ø Fat is part of every cell membrane in the body. It helps transport nutrients and metabolites across cell membranes.

Ø Your body uses fat to make a variety of other building blocks needed for everything from hormones to immune function.

Food Sources of Fats

Fat is twice as calorie-dense (1 gram = 9 calories) as carbohydrates or protein (1 gram = 4 calories). Although there are health benefits associated with olive and canola oils, they are still high in calories (1 tbsp = 120 calories). In addition, many processed foods and fast foods are high in fat, especially saturated fat.

Ø Mono-unsaturated fats are found in olive and canola oils.

Ø Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats, as well as some vegetable oils – coconut, palm, and palm kernel oils.

Ø Polyunsaturated fats are found in safflower, sunflower, corn, and soybean oils.

Ø Keep total fat intake between 20 and 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

Ø Consume less than 10 percent of calories from saturated fats.

Ø Consume less than 300 mg/day of cholesterol.

Ø Keep Trans fatty acid consumption as low as possible. Any packaged goods containing "partially-hydrogenated vegetable oils," "hydrogenated vegetable oils," or "shortening" most likely contain trans fats.

Deficiency and Disease of Fats

All healthy people need some fats in their diet to aid in many bodily functions. The risks from fat intake come from eating too much fat on a long-term basis. For healthy adults, 30% or less of total calories should come from foods high in fat, according to general guidelines. Of that 30%, 10% or less should come from foods high in saturated fats.

Importance of water in our life

2011-02-02T20:32:00.000-08:00

Water Roll of in Nutrition

Water is a clear, colorless, tasteless and nearly odorless liquid which is essential for plant and animal life. Our body is mostly 50-70 percent water. Water is our body’s most important nutrient. Water is the nutrient the body needs in the greatest amount. Water itself supplies no calories; however, it is fundamental to all life on Earth.

Functions of Water

Ø Water is involved in almost every bodily function. Every cell in our body needs water to carry out a variety of essential functions. Essential for nearly all physiological, water lubricants and cushions organs, transport nutrients, flushes toxins from the body, and participants in many normal chemical reactions.

Ø Water is used in the digestion and absorption of our food; it also helps our stools soft to minimize constipations. Our body’s internal temperature regulation depends upon water. As we perspire, heat is lost during the evaporation process to keep us cool. Water is many complex processes inside our bodies that keep our water levels balanced.

Ø Water is the major component of our body. It makes up approximately 60 percent of the total weight of an adult and almost 75 per cent in the ease of the infant.

Ø Water plays an important role in the regulation of body temperature. Under normal circumstances our body temperature is maintained at 98.4^o F or 37⁰ C. We know that heat is produced in the body by the burning of carbohydrates, fats and proteins. Water helps to distribute this heat throughout the body. Some amount of water is lost from the body by evaporation and cools it down. This is because the water uses the body heat to evaporate.

Our body needs each day needs (RDA)

Ø 850-1200 milliliters is lost in breath and perspiration.

Ø 600-1600 milliliters is lost in urine.

Ø 50-200 milliliters is lost in feces.

Lack of deficiency of Water causes for all deices invitation. Our thirst mechanism usually signals us when we need water. If we do not drink enough water, we can become dehydrated and our kidneys and other cell will not function properly.

Food Sources of Water

Foods Water Content (100 g. of edible portion)

Spinach 92.10

Pumpkin 92.60

Peas 72.10

Apple 84.60

Milk 87.50

Wheat 12.80

Rice (Raw, Milled) 13.70

Bengal gram 09.80

Deficiency and Disease of Water

Dehydration:

Water is the largest component of the body, accounting for more than half of body weight. To replace fluid losses, adults generally need to consume 2 to 4 liters of fluid daily in cool climates, depending on degree of activity, and from 8 to 16 liters a day in very hot climates. Dehydration may develop if water consumption fails to satisfy thirst; if the thirst mechanism is not functioning properly, as during intense physical exercise; or if there is excessive fluid loss, as with diarrhea or vomiting. By the time thirst is apparent.

Dietary Fiber

2011-02-02T20:27:00.000-08:00

Dietary Fiber

What Is Fiber?

Dietary fiber is a term that refers to a group of food components that pass through the stomach and small intestines undigested and reach the large intestine virtually unchanged. Most other nutrients are digested and are being used in other parts of the body by this stage. During its passage through the large intestine some components of dietary fiber are broken down to varying degrees and absorbed by the body; the remaining components are excreted in the faeces.

Almost everyone hears about the need for enough fiber in the diet. But few people understand the importance of dietary fiber - or where to get it.

Fiber is important because it has an influence on the digestion process from start to finish.

Avoiding Constipation

Fiber can absorb large amounts of water in the bowels, and this makes stools softer and easier to pass. Anyone starting a higher-fiber diet will notice the difference in stool bulk.

Functions of Dietary Fiber

It helps in preventing certain diseases like

Ø Heart disease: Foods containing soluble fiber (such as oats, rye barley, and beans) can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease.

Ø Cancer: The passage of food through the body is speeded up when fiber is eaten. Some prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer.

Ø Diabetes: Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes..

Ø Gallstones and kidney stones: Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream.

Ø Weight under Control: Foods containing plenty of fiber have more bulk than low-fiber foods. If taken in the right form at the right time and at sufficient quantities, fiber can sometimes slow the onset of hunger.

Food Sources of Dietary Fiber

Whole grains (bran has the highest fiber content); this includes breads and cereals, whole-grain pastas, and brown rice, Nuts and seeds, Legumes (such as dried peas, beans, lentils), Fruits, Vegetables.

Carbohydrates

2011-02-02T20:24:00.000-08:00

Carbohydrates (Role in Nutrition)

Carbohydrates, such as energy yielding compounds D-Ribose, are the structural elements of nucleic acid and coenzymes. Act as intermediates in hexose monophosphate stant. D-Lyxose, a constituent of a lyxoflavin isolated from human muscle. D-glucose carried out by the blood and used in tissues. D-fructose can be changed to glucose in the liver and intestine and used in the body. Glycosides are important in medicine. Hexosamines is used as antibiotic. Monosaccharide’s are important constitute of nucleotides and nucleic acids. Disaccharides act as an intermediate in the digestion, important as a dietary constituent and major source of energy in the diet. Starch and glycogen serve as temporary stores of glucose in plants and animals respectively. Carbohydrates are an ideal source of energy for the body. This is because they can be converted more readily into glucose, the form of sugar that's transported and used by the body, than can proteins or fats.

Classification of Carbohydrates

Ø Simple and Sugary Carbohydrates

Simple carbohydrates are sugars, like glucose, fructose and lactose. Common sources include table sugar (sucrose), boiled sweets, syrups and honey. These include sweets, candy, and soda.

Ø Complex and Starchy Carbohydrates

Complex carbohydrates release energy slowly and often contain fiber. Complex crabs are either starches, or indigestible dietary fiber. Common sources of starches include, bread, pasta, rice, beans and some vegetables. Common sources of dietary fiber are fruits, vegetables, beans, and the indigestible parts of whole grains like wheat bran and oat bran.

Functions of Carbohydrates

Ø Energy-giving: Carbohydrates is to furnish energy for the working of the body. When your body needs energy, it looks for carbohydrates first. One gram of carbohydrate provides approximately 4 Kilocalories. They usually provide 60-70 per cent of the total calories in our diets.

Ø Protein-sparing action: “Sparing proteins" is not a separate and distinct function or role of carbohydrates any more than preventing scurvy is a separate and distinct function of vitamin C in the body. Vitamin C supplies body needs, but its role is not prevention of scurvy or of anything else. Viewing nutrients as preventative agents of diseases is another way of saying that diseases are normal, that they are an inevitable part of life that will and must occur unless prevented by the proper nutrients. If you are not consuming enough carbohydrates, your body will look for other sources of energy, such as proteins found in muscle tissue. Proteins, however, are not efficient sources of energy for the body.

Ø Regulator of sugar: Carbohydrates also protect your muscles and help regulate the amount of sugar circulating in your blood so that all the cells get the energy they need. When carbohydrates needed for the functioning of the central nervous system, the muscles and the other body systems and functions are insufficient in the diet (as during a fast or on a weight-loss diet), stored adipose tissue (fat) is broken down into glucose to make up the caloric deficit. Some amino acids, instead of being used to make proteins, are delaminated and used as carbohydrates to supply energy. The formation of glucose from amino acids is called gluconeogenesis. This phenomenon enables one to maintain normal blood sugar levels during a fast.

Ø Utilization of fats: Carbohydrates utilize for proper utilization of fat in the body. Carbohydrates in the diet prevent body from breaking down too much fat for energy. Deficiency of carbohydrates in the diet, more fat will be broken down to meet the energy requirements of the body. Excessive fat breakdown can result in accumulation of by-products of fat metabolism.

Food Sources of Carbohydrates

The main sources of carbohydrates are plants, e.g., starch (storage forms carbohydrate of chlorophyll containing plants), sugars, cereals, potatoes, legumes, millets, roots and other vegetables. Sugars are found in fruits, juice, cane, honey, palm, milk, etc.

Food Sources of Carbohydrate
Sugar
Cane Sugar	99.4 mg/100g
Honey	79.5 mg/100g
Jaggary (Cane)	95.0 mg/100g
Cereals
Wheat	71.2 mg/100g
Rice (raw,milled)	78.2 mg/100g
Roots and Tubers
Potato	22.6 mg/100g
Sweet Potato	28.2 mg/100g
Tapioca	38.1 mg/100g
Fruits
Banana (ripe)	27.2 mg/100g
Sapota	21.4 mg/100g
Mango (ripe)	16.9 mg/100g

Usage of Carbohydrates

Ø Carbohydrates typically consist of 45 - 60% of your total caloric intake.

Ø Research suggests that adult individuals should consume a minimum of 120 - 125 grams of carbohydrates per day to satisfy basic needs.

Deficiency and Disease of Carbohydrates

If you consume excess carbohydrates and participate in little or no physical activity, these excess carbohydrates will be converted and stored in the body as fat – which may lead to weight gain and other health risks. Other list of disease like Hyperglycemia, Glycosuria , Galactosemia Pentosuria, Diarrhoea and flatulence, Ketone, Under weight.

Amino Acids

2011-02-02T20:21:00.000-08:00

Amino Acids

Amino acids play central roles both as building blocks of proteins and as intermediates in metabolism. The 20 amino acids that are found within proteins convey a vast array of chemical versatility. The precise amino acid content, and the sequence of those amino acids, of a specific protein, is determined by the sequence of the bases in the gene that encodes that protein. The chemical properties of the amino acids of proteins determine the biological activity of the protein.

Ø Twenty two basic units which provide the raw material for all proteins. Because the body doesn't store amino acids, it needs a daily supply of amino acids to make new protein.

Ø Proteins require a very specific order for their amino acids to remain functional. If one amino acid is missing, the entire protein might not work.

Essential Amino Acids

Amino acids which cannot be synthesized by the human body and therefore must be supplied in the diet. There are 9 amino acids which are essential.

Nonessential Amino Acids

These can also be synthesized by the body. Can be conditionally essential – need to be supplied through diet in certain conditions.

Amino Acids make Proteins

Essential Amino Acids		Nonessential Amino Acids
Histdine	HSS-tuh-deen	Alanine	Al-ah-neen
Isoleucine	eye-so-LOO-seen	Arginine	ARJ-ih-neen
Leucine	LOO-seen	Asparagine	ah-SPAR-ah-geen
Lyysine	LYE-seen	Aspartic acid	as-SPAR-tic acid
Methionine	meh-TNIGH-oh-neen	Cysteine	SIS-the-een
Phenylalanine	fen-il-AL-ah-neen	Glutamine acid	GLU-tam-ic-acid
Threonine	Three-oh-neen	Glutamine	GLU-tah-meen
Tryptophan	TRIP-toe-fane, TRIP-leen	Glycine	GLY-seen
Valine	VAY-leen	Proline	PRO-leen
		Serine	PRO-leen
		Tyrosine	(Tie-roe-seen)
		Cystine	(Sis-tyne)
		Ornithine	(Or-nee-theen)

Digestive System

2011-01-22T20:40:00.000-08:00

Digestive System (Metabolism of food)

The conversion of food into energy is a process called metabolism. There are two types of metabolism – anabolic, metabolism all the chemical changes that take place in the cells after the end products of digestion are absorbed. The Metabolism of food. The nutritive value of food. The qualitative and quantitative requirements for food at different ages and developmental levels to meet physiological changes & activity needs. The changes in nutrient & food requirements that accompany or in the reduced risks of degenerative conditions &, The economic, psychological, social & cultural factors that affect the selection & eating of foods.

Look at following figure it shows you the essential parts of the digestive tract.

Metabolism of food

The liver and pancreas are not a part of the digestive tract but they secrete certain juices or secretions which do play a role in the process of digestion and absorption of food.

DIGESTION OF FOOD

Digestion takes place step-by-step at various sites in the digestive tract.

Mouth: - The process of digestion begins in the mouth where food is chewed by the teeth and mixed with saliva. While the food is still in the mouth, it is acted upon by and enzyme, amylase, which acts only on cooked carbohydrates and partially digests them or breaks them up into smaller units.
Stomach: - The chewed food mixed with Saliva the passes into the stomach through the tube-like structure called the oesophagus. It gets mixed with the digestive juice present in the stomach called gastric juice. Besides enzymes and water, gastric juice also contains small amounts of an acid called hydrochloric acid which makes it acid in nature. Mixing of food with the gastric juice converts the food into a thin soup-like consistency. Gastric juice contains and enzyme which acts on proteins and brings about their partial digestion.
Small intestine: - The partially digested mass of food passes from the stomach into the small intestine. The small intestine not only contains intestinal juice but also secretions from the liver and pancreas. The secretion from the liver is called bile and from the pancreas is known as pancreatic juice. Bile aids in the digestion and absorption of fats. Both pancreatic intestinal juices contain enzymes which break down fats, proteins and carbohydrates into simpler substances. These substances ultimately reach the bloodstream.
Large intestine: - The food which is not absorbed in the small intestine along with a large amount of water passes on to the large intestine. Here most of the excess water is reabsorbed and the remaining water and solid matter is eliminated from the body as faces.

ABSORPTION OF FOOD

Absorption takes place in the small intestine. The end products of digestion or the nutrients present in the small intestine can be used by the body only when they enter the bloodstream. This process of movement of digested food or nutrients across the intestinal wall to the bloodstream is termed absorption of food. The wall of the small intestine is made up of numerous folds or finger-like projections known as with.

UTILIZATION OF FOOD

Utilized for specific functions the absorbed end products or the nutrients from the food we eat further undergo chemical changes. They are broken down to release energy or are used to form complex substances. These substances can then be used to manufacture more complex or can be stored in the body.

Deficiency and Disease of Proteins

2011-01-22T20:32:00.000-08:00

Deficiency and Disease of Proteins

Marasmus and Kwashiorkor

Both marasmus and kwashiorkor are diseases that arise due to an inadequate diet and starvation. There are subtle differences between the two conditions. Let us take a look at what they are:

Symptoms

A kid who is suffering from marasmus can be identified at a glance. He will have dry and lose skin hanging over the glutei. The child loses adipose or fat tissue from normal areas of the body like the buttocks and the thighs. The child is usually irritable and has an exceptionally strong appetite. The child also has alternated layers of non pigmented or pigmented hair.

A patient with kwashiorkor suffers from damaged absorption. He may also display abnormal burns, nephrosis or a chronic liver disease. The child may also suffer from loss of muscular mass, edema or other immunodeficiency symptoms. The child also suffers from vomiting, infections and diarrhea.

Causes

Marasmus is caused by a severe nutritional deficiency in general. It is usually found in very young infants and very young children. It can be prevented by breastfeeding. It is actually caused by the total or partial lack of nutritional elements in the food over a period of time.

Kwashiorkor is actually the result of a lack of protein in the diet. It is different from marasmus, which is a total lack of nutrition in the diet. The term kwashiorkor is derived from an African term which means ‘first- second child’. This is because it usually affects children who are weaned away because of the birth of a second child.

Who does it affect?

Due to the reason behind the condition, marasmus usually affects very young children. However, kwashiorkor affects slightly older children.

Kwashiorkor is usually rampant in those parts of the world where babies become deficient in proteins because of their weaning habits. The diets do not lack in calories as is typical in children suffering from marasmus. It is found in third world countries suffering from starvation. However, it can affect anyone who suffers from a lack of protein in the diet, and an excess of carbohydrates

Summary:

Ø Marasmus patients suffer from a peeling and alternately pigmented skin. Kwashiorkor patients are characterized by a distended stomach, burns on the skin and diarrhea.

Ø Marasmus affects kids because of a lack of nutritional elements in the diet. Kwashiorkor affects kids who do not receive enough protein in the diet.

Ø Marasmus affects infants and very young kids. Kwashiorkor affects kids who are a bit older.

Ø Marasmus patients need to be treated with additional doses of vitamin B and a nutritious diet. Kwashiorkor patients are treated by adding more protein in their diet.

Proteins Importance in Nutrition

2011-01-20T20:51:00.000-08:00

Proteins (Importance in Nutrition)

Proteins are organic macromolecules made up of linear chains of amino acids. However, while a protein’s basic structure is a linear amino acid chain, the final structure of a protein is not linear. Instead, the protein’s amino acid sequence—and the physical and chemical properties of the amino acids and of the entire protein molecule - influences how it folds into a three dimensional shape. The amino acid sequence of a protein is determined by the base pair sequence in the gene which codes for the protein. There are twenty ‘standard’ amino acids (along with one or two non-standard proteins which are not coded for by DNA in the usual sense).

What is Protein?

Largest constituent of body weight after water 20% of our body weight. Found throught the body. In muscle, bone, skin, hair, and virtually every other body part or tissue. Makes up the enzymes that power many chemical Reactions and the hemoglobin. At least 10,000 different proteins make you what you are and keep you that way.

Proteins as Enzymes

The function of proteins as enzymes is perhaps their best-known function. Enzymes are catalysts—they initiate a reaction between themselves and another protein, working on the molecule to change it in some way. The enzyme, however, is itself unchanged at the end of the reaction. Enzymes are responsible for catalyzing reactions in processes such as metabolism, DNA replication, and digestion. In fact, enzymes are known to be involved in some 4,000 bodily reactions.

Proteins in Cellular Signaling and Molecular Transport Cells signal one another for an enormous variety of reasons, the most basic of which is simply to coordinate cellular activities. Signaling is how cells communicate with one another, allowing such essential processes as the contraction of the heart muscle to take place.

Proteins are important in these processes due to their ability to bind other molecules—a protein produced by one cell may bind to a molecule produced by another, thus providing a chemical signal which allows the cells to provide information about their state. Proteins are also involved in molecular transport.

A prime example of this is the protein called hemoglobin, which binds iron molecules and transports them in the blood from the lungs to organs and tissues throughout the body.

Functions of Proteins

Ø Protein has a range of essential functions in the body, including the following:

Ø Required for building and repair of body tissues (including muscle)

Ø Enzymes, hormones, and many immune molecules are proteins

Ø Essential body processes such as water balancing, nutrient transport, and muscle contractions require protein to function.

Ø Protein is a source of energy.

Ø Protein helps keep skin, hair, and nails healthy.

Ø Protein, like most other essential nutrients, is absolutely crucial for overall good health.

Ø About half of the protein consumed daily is converted into enzymes, the specialized "worker proteins" that regulate the speed of biological reactions in your body and permit it to perform functions such as digesting food and assembling or dividing molecules to make new cells and chemical substances. To perform these functions, enzymes often need specific vitamins and minerals.

So what does protein do?

To make all the proteins that the body needs, 22 different amino acids are required. Nine are considered to be essential, meaning they are not synthesized by the body and must be obtained from food. Our bodies can produce the other 13 from fats, carbohydrates, and other amino acids. So, these are referred to as non-essential amino acids.

Protein Needs Various Stages

Daily Protein requirement of an adult 1gm/kg body wt, but in following conditions need of protein increases: Growth needs of children -1.5 gm/kg body wt. Development of maternal tissues and the fetus during pregnancy and lactation – 1.75gm/kg body wt.

Infections, immobilization, surgery, burns, and other injuries. Emotional stress increases protein breakdown. Frequent intestinal infection A poor state of Nutrition.

Food Sources of Proteins

Animal (food) products are rich sources of protein. Meat, milk and milk products, egg, poultry, and fish, contain balanced level of amino acids. Protein can also be obtained from plant (vegetable) food items such as legumes (soybean and soybean products, peas, beans etc.), and nuts.

Food Sources of Proteins

Milk and milk products

Milk(Cows)

3.2g/100

Milk(Buffalos)

4.3 g/100

Curd(Cow’s milk)

3.1 g/100

Paneer (Cottage cheese)

18.3 g/100

Khoa(Cow’s milk)

20.0 g/100

Pulses

Soyabean

43.2 g/100

Others

17.1 – 25.1 g/100

Flesh Foods

Egg

13.3 g/100

Fish(Rohu)

16.6 g/100

(Hilsa)

21.8 g/100

Goat’s meat

21.4 g/100

Fowl

25.9 g/100

Nuts

Groundnut

25.3 g/100

Cashew nut

21.2 g/100

Usage of Proteins

It is possible to consume too much protein. The amount of protein needed for good health varies.

Ø An average healthy adult man or woman needs about 0.8 grams of protein per every kilogram (2.2 pounds) of body weight.

Ø As you grow older, new proteins are synthesized less efficiently, and muscle mass (protein tissue) diminishes while fat content stays the same or rises. This is why muscle seems to "turn to fat" in old age.

Ø Infants, adolescents, pregnant women, individuals with injuries, and athletes may often require more protein on a daily basis.

RDA of Protiens

Ø Children - Age - 4-6 - 30/24 gms

Ø Children - Age - 7-10 - 36/24 gms

Ø Males - Age - 15-18 - 54/59 gms

Ø Males - Age - 19-24 - 54/58 gms

Ø Males - Age - 25-50 - 56/63 gms

Ø Males - Age - 50-++ - 56/63 gms

Ø Females - Age - 15-18 - 48/44 gms

Ø Females - Age - 19-24 - 46/46 gms

Ø Females - Age - 25-50 - 46/50 gms

NUTRITION AND HEALTH

2011-01-20T20:42:00.000-08:00

NUTRITION AND HEALTH

NUTRITION IS THE RELATIONSHIOP OF FOOD TO THE WELL BEING OF THE HUMAN BODY.

{Macronutrients Micronutrients}

Introduction

Nutrition

Food is essential because it contains substances which perform important functions in our body. These essential substances contributed by our food are called nutrients. If these nutrients are not present in our food in sufficient amounts, the result is ill health and in some cases, even death. Food also contains many substances which are non-nutrients e.g. coloring and flavoring in food. The science of foods the nutrients and other substances in their action. Interaction and balance is relationship to health and disease; the process by which the organism ingests, absorbs, transports and utilizes nutrients and disposes of their end products. In addition, nutrition must be concerned with the social, economic, cultural and psychological implications of food and eating. Food, as you know, contains nutrients as well as substances which are non-nutrients. The body needs each nutrient is specific amounts. Some are needed in relatively larger amounts (THE MACRONUTRIENTS) and some in smaller amounts (THE MICRONUTRIENTS) But they are all equally essential for our health. Each nutrient plays a significant role in the body. The mineral, calcium, for example, helps build strong bones and teeth. Nutrition is about why you eat, what you eat and how food you get affects your body and your health. Each one of us has special needs and goals. If you do not know where are going, will not know when you have arrived, if you arrive at all. Many people plunge ahead with a nutrition plan without first checking to see what is needed or will even work. Each of us must assess our own nutritional status to determine what is needed and where we are going before planning our life long plan of care.

Approximately 60 % of our body weight is water, 20% of our body is fat, and 20% of our body weight is a combination of mostly protein plus carbohydrates, minerals and vitamins.

Functions of Nutrients

What is the purpose of the process of digestion? It is through this process that the complex substances in food are broken down into simpler substances which the body can take in and use. Some of these complex substances such as carbohydrates, proteins and fats undergo some change during digestion. However, water, mineral and vitamins present in the food can be absorbed directly without undergoing any digestive change. Digestion and absorption take place in the digestive tract of the body. Nutrients from food are absorbed by the body as it passes through the digestive system. Food is essential because it contains substances which perform important functions in our body. These essential substances contributed by our food are called nutrients. If these nutrients are not present in our food in sufficient amounts, the result is ill health and in some cases, even death. Food also contains many substances which are non-nutrients e.g. coloring and flavorings substances in food.

{Food is, therefore, a complex mixture of different nutrients and non-nutrients.}

Ø Nutrients are essential for cell growth, maintenance and repair.

Ø Nutrients provide energy to enable your body to function efficiently.

Ø Nutrients, along with fiber and water, are essential to your good health.

Although nutrients can work alone, each depends upon the others to be the most effective. The main nutrients are the macronutrients, carbohydrates, proteins, and fats – and the micronutrients, vitamins and minerals.

Micronutrients

2011-01-19T07:03:00.000-08:00

Micronutrients

Micronutrients are as important for our health and well-being as macronutrients. They are, in fact, remarkable substances. We require them in such small amounts and yet crucial functions they perform.

What Micronutrients Do?

Vitamins and minerals do not in themselves provide energy, but macronutrients depend on them to regulate the release of energy from food.

Vitamins are organic substances. They activate enzymes, which are proteins that act as catalysts to speed up biological reactions that take place in your body. Your body produces a certain amount of vitamins D and K, but all other vitamins come from your diet.

Minerals are inorganic substances that originate from rocks and ores and enter the food chain through the soil.

Functions of Micronutrients

Ø We get minerals either by eating plants grown on mineral-rich soil or by eating animals that have fed on these plants. Calcium, magnesium and phosphorus are the major constituents of bone. Sodium and potassium control your body's water balance. Other minerals (chromium, iron, and magnesium) are needed for various chemical processes to take place in the body.

Macronutrients

2011-01-19T06:59:00.000-08:00

Macronutrients

You know that nutrients are essential constituents of food that must be supplied to the body in suitable amounts. There are around 40 essential nutrients which (based on their chemical structure and properties) are placed in five categories. These are carbohydrates, fats, proteins, vitamins and minerals. Water has the unique status of a food as well as that of macronutrient.

Nutrients required by Body

Macronutrients	Micronutrients
Proteins	Vitamins
Carbohydrates	Minerals
Essential Fatty Acids
Dietary Fiber
Water

What Macronutrients Do?

Macronutrients Are Essential for Good Health: Macronutrients are nutrients that Provide calories or energy needed for growth, support of the protein absorption, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts.

Functions of Macronutrients

Ø They assist in breaking down carbohydrates and fats, which provide energy to the body.

Ø They assist in the absorption of protein, which provides the building blocks necessary for cell growth and repair.

Food Sources of Proteins
Milk and milk products
Milk(Cows)	3.2g/100
Milk(Buffalos)	4.3 g/100
Curd(Cow’s milk)	3.1 g/100
Paneer (Cottage cheese)	18.3 g/100
Khoa(Cow’s milk)	20.0 g/100
Pulses
Soyabean	43.2 g/100
Others	17.1 – 25.1 g/100
Flesh Foods
Egg	13.3 g/100
Fish(Rohu)	16.6 g/100
(Hilsa)	21.8 g/100
Goat’s meat	21.4 g/100
Fowl	25.9 g/100
Nuts
Groundnut	25.3 g/100
Cashew nut	21.2 g/100

Pramod

Function of sodium in our body

Magnesium

Food Sources of Magnesium

Functions of Iron

Importance of Iron in Nutrition

Food Sources of Iron

Functions of Chromium

Food Sources of Chromium

Functions of Calcium

Food Sources of Calcium

Minerals

What Is Vitamin C

Vitamin B12 complex

Food Sources of Vitamin B12

Vitamin K is found in food, but it is also created by the bacteria in our intestines. Vitamin K is a fat-soluble vitamin, so it is stored in the body's fat tissue and liver. It is best known for its role in helping blood clot (coagulate) properly.

Food Sources of Vitamin K

Benefits of Vitamin E

Vitamin E is a key antioxidant, so it is particularly important for a healthy heart and blood supply. It is also very good for your skin. Fat-soluble vitamin E is only stored in your body for a short period of time, making regular intake is essential.

Food Sources of Vitamin E

Functions of Vitamin D

Food Sources of Vitamin D

Vitamin A Benefits

Food Sources of Vitamin A

Omega 3 Fatty Acids

Omega 3 Fatty Acids

Types of Fats

Importance of water in our life

Dietary Fiber

It helps in preventing certain diseases like

Carbohydrates

Food Sources of Carbohydrate

Amino Acids

Digestive System

Deficiency and Disease of Proteins

Marasmus and Kwashiorkor

Proteins Importance in Nutrition

NUTRITION AND HEALTH

Micronutrients

Macronutrients

Food Sources of Vitamin B₁₂