THE SCIENCE OF EATING
Nutrition

Basic Nutrients

Vitamins
Minerals

Carbohydrate

They are the instant energy source and their recommended use is 60% of the daily calories. As per the digestibility Carbohydrates are classified as digestible and non-digestible and according to their molecular structure they are categorized as simple and complex. Fibre is an example of complex and non - digestible carbohydrate and refined sugars are simple digestible carbohydrate.The fibre do not contribute to the nutritive value of the food, but increases the rate of movement through the colon and presents the risk of colon diseases. Some of the fibres like gums and mucilages have been shown to lower the blood sugar and blood cholesterol.
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Protein

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Fat

They are one of the importantconstituents of the diet, which supplies twice the energy given by either protein orcarbohydrate. They make the food palatable and reduce the gastric emptying time. Theyare also essential for the absorption of fat-soluble vitamins like vitamin A, D, E & K.besides some fats derived from the vegetable sources provide an important substance known as Essential Fatty Acids (EFA) - Oleic acid, Linoleic acid and Linolenic acid - which has a key role in maintaining health. The EFA requirement is 3-6% of total energy intake depending on the age and physiological state. A vegetarian diet rich in cereals and pulses will give 50 % of the EFA needs of an adult.

Fats can be visible (Animal fats like butter, cheese) or invisible (Present in Cereals, Oil seeds, Milk, Egg, Avocado etc.). Animal fats are predominantly rich in saturated fatty acids and vegetable oils contain unsaturated fatty acids. The polyunsaturated fatty acids are found to be useful in checking the blood cholesterol. Vegetable oils are rich in Vitamin E and Animal fats contain Vitamin A and D.The deficiency of fat causes a condition known as Phrynoderma or toad skin.TOP

Vitamins


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Vitamin A

It is a fat-soluble vitamin that helps to promote the growth of hair and to keep the skin moist and elastic. It plays a major role in night vision and builds resistance to respiratory infections. Vitamin A is stable to heat and weak acids

Deficiency

Night blindness, poor texture of the skin, frequent infections, respiratory system disorders, gallstones and kidney stones

Food Sources
Carrot, cabbage, asparagus, tomato, spinach, parsley, lettuce, orange, celery, prunes
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Vitamin B 1

It is a water-soluble vitamin, which are present mainly in cereal bran. Cooking, ultra violet radiations, alkalies and are unaffected by weak acids destroy this Vitamin. This is essential for the proper functioning of the nerves and also for the metabolism of carbohydrate, fat and alcohol to yield energy. Vitamin C, Vitamin E, folic acid, B complex, B 2, B 3 and manganeese enhance the absorption of vitamin B 1.

Deficiency

Beriberi- a degenerating nerve disease, gastro intestinal diseases, constipation, impaired memory and concentration, muscle weaknessand tenderness, tingling in the hands and feet

Food Sources
Cereal bran, cabbage, carrot, pineapple, celery, asparagus, radish, pomegranate, coconut, grape fruit, lemon, parsley.
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Vitamin B 2

A water-soluble vitamin, which is readily stored in the body and helps in metabolism of protein, carbohydrate and iron. It is stable in heat and weak acids, but is destroyed by alkalis and by the increased consumption of fats and minerals. It is good for the skin and appendages, for proper muscle tone, for growth and reproduction and also to improve vision. The absorption of vitamin B 2 is enhanced by B Complex, Niacin, B 6 and Vitamin C

Deficiency
Redness and irritation of the eyes, dizziness, dry and scaly skin, poor concentration, tremors, hair loss and insomnia
Food Sources
Spinach, cereal bran, cabbage, grape fruit, apple, carrot, prunes, apricot and coconut
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Vitamin B 3

Vitamin B 3 is also a water- soluble vitamin. It is also called as Niacin, Nicotinamide, Nicotinic acid, or Pellagra preventing factor (PP factor). It is prepared in the body from an amino acid tryptophane. It is involved in proper conduction of nerves, conversion of food into energy and is good for the healthy skin, tongue and the digestive system. It also helps to lower the HDL, to raise the LDL and also to synthesize the sex hormones and to be avoided in Gastric ulcers. It is effective with B complex, B 1, B 2, B 5 and vitamin C

Deficiency
Pellagra characterized by 3 Ds - Diarrhea, Dementia, and Dermatitis, gastritis, mouth ulcers, skin abrasions, nausea, muscle weakness and mental depression
Food Sources
Cereal bran, brown rice, yeast, dried fruits - figs, dates, and prunes, avocados, nuts, oats, soy and soy products, whole wheat, eggs, fatty fish, lean meat and poultry. parsley.
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Vitamin B 5

It is a water-soluble vitamin, also known as Pantothenic Acid. Pantothenic Acid is oil, which is required by higher animals and some microorganisms and is present in many natural products and is a constituent of coenzyme A. Isolated from rice husks in 1939 by Dr. R.J. Williams. It is used for the synthesis of steroids necessary for the maintenance, growth and development of digestive system, skin and also the endocrine glands. Helps to converts choline into acetylecholine, which are necessary for the nervous system. Also helps to transform cholesterol into an anti - stress hormone. Plays a vital role in the formation of antibodies. The absorption is increased by Vitamin C, Folic acid, B complex, B 6, B 12, Biotin. Freezing, heating and poaching destroy this Vitamin.

Deficiency
Food Sources

Bran, cheese, chicken, dried fruit, egg yolk, fresh fruits,nuts, green leafy vegetables,maize,oats, organ meats, especially pig liver and kidney, poultry, pulses, such as lentils roasted nuts root vegetables, soy products, such as tofu, unpolished brown rice, whole grain, cereal, yogurt
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Vitamin B 6

It is also a water-soluble vitamin also known as Pyridoxine. It exists in 3 forms - pyridoxal, pyridoxamine and pyridoxine. Pyridoxine is isolated by Dr. Paul Gyorgy from liver in 1934. It helps in the metabolism of amino acids and fatty acids in the body. The deficiency of this vitamin can cause angular stomatitis and a certain type of anemia.

Deficiency
Food Sources
Vegetables, meat, liver, whole cereal grains
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Vitamin B 12

Cynocobalamine/ cobalamin is a water-soluble vitamin and is a one of the B complex vitamins. Vitamin B12 is produced by the growth of certain microorganisms and also occurs in the liver. This is involved in the maturation of the cells and also in the synthesis of DNA. It is also required for the metabolism of folic acid

Deficiency
Food Sources

Brown rice, wheat bran, wheat grains, Dairy products, fresh nuts, green leafy vegetables, milk, oats, pulses, such as lentils, roasted nuts, soy products such as tofu, bananas, Yeast citrus fruits, eggs, fish, muscle, fatty fish, meats
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Folic Acid

Deficiency
Food Sources

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Biotin

Biotin is a water-soluble B complex vitamin. Also known as Vitamin H, Bios II, and Co-enzyme R. Its natural form is D-biotin. It was isolated from liver in 1941 by Dr. Paul Gyorgy.

Deficiency
Food Sources
Milk, oats, wheat bran, wheat germ, whole meal grains, brown rice, vegetables, yogurt, Yeast, cheese, eggs, maize, fatty fish, white meats
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Choline

It is a water-soluble B complex vitamin. Also known as Amanitine. It is an active constituent of Lecithin. It has not been regarded as a true vitamin in man as it can be synthesized by the liver.

Deficiency
Food Sources

Bananas, nuts, pulses, such as lentils, root, vegetables, soy products such as tofu wheat germ, whole grain, cereals, Yeast, citrus fruits, cow's milk, egg yolk, green leafy vegetables, humans milk lecithin granules, legumes, maize, chicken, shellfish
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Vitamin C

Ascorbic acid or Vitamin C is a water- soluble vitamin and is a strong reducing agent involved in the synthesis of bones, teeth calcification and many other reactions in the body. Vitamin C helps in the absorption of dietary iron. It is less affected by dilute acids than alkalies. It is stable in heat but in the presence of oxygen. Steam cooking causes less loss than ordinary cooking methods, which may destroy it entirely. It is not affected by cold storage if air is absent. Dried fruits are low in this vitamin unless dried in a vacuum or germinated. Cooking in copper vessels can cause serious loss of this important vitamin.

Deficiency
Food Sources

Indian gooseberry, Cucumber, fresh fruits, especially citrus, such as grapefruit, lemons, oranges, Lime, Papaya; Pineapple, Radish, Potato Skins, Spinach, Tomato, Turnip, Carrot, cherry juice, blackcurrants, broccoli, Brussels sprouts, sprouted Bengal gram, green gram, cauliflower chilies, and berries, such as blackberries, gooseberries, strawberries; kiwi fruit, lychees green leafy vegetables, such as cabbage guavas, kale, parsley, watercress, mustard tops, onions, radishes, red cabbage, red and green peppers, tomatoes
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Vitamin D

It is insoluble in water but soluble in fats and oils. Vitamin D is required for the growth of bones and also for the absorption and metabolism of calcium. It is unaffected by dilute acids, alkalis or air. Vitamin D2 is stored in the skin as ergosteral, which is converted to vitamin D2 by sunshine or ultraviolet irradiation.

Deficiency
Food Sources

This vitamin is NOT found in vegetables, fruits or cereals. Cod liver oil and fish is the best source for this vitamin as well as Sunshine. Vitamin A and D should be taken together if possible. Other sources include Butter, cheese, cream, dairy products, egg yolk, fish, fish oils especially cod, halibut, kippers, mackerel, salmon, sardines and tuna, margarine, milk yogurt
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Vitamin E

Deficiency
Food Sources

Avocados, carrots, Cheese, chickpeas, vegetable oils, green leafy vegetables, legumes, meats/poultry/fish, nuts and nut oils, oatmeal, olives, red peppers seeds, soy products, and Soya beans, sweet corn, sweet potatoes, tomatoes, watercress, wheat germ
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Vitamin B 17

Deficiency
Food Sources
Milk, oats, wheat bran, wheat germ, whole meal grains, brown rice, vegetables, yogurt, Yeast, cheese, eggs, maize, fatty fish, white meats
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