UNIT 10

NUTRITION

NUTRITION :

Nutrition is nourishment that is obtained from food consumed

OR

Nutrition is the process by which living organisms take in and use food to support all vital functions, including growth, energy production and tissue repair.

OR

It is the process by which an organism ingest, digest, absorb, transport and utilizes nutrients and disposes of the end products is called nutrition.

BALANCED DIET :

· A Balanced diet is a diet that provides all the essential nutrients carbohydrates, protein, fats, vitamins, minerals and water in the right proportion to maintain health ,support growth and provide energy.

· For example if A person takes less diet it can cause deficiency disorder.

· If the diet is taken in Excess than the required amount, it can led to obesity.

BODY MASS INDEX :

WEIGHT (KG) / HEIGHT (M)

BMI VALUES :

· ≤ 16 – Severely underweight.

· 16—19 -- Underweight

· 20 –25 ---NORMAL RANGE

· 25—30---Overweight

· 30---40---Obesity

· ≥ 41 ---Severely obese

BALANCED DIET CATEGORIES :

A balanced diet is typically divided into five Categories of foods.

· Carbohydrates

· Protein

· Fats

· Vitamins and Minerals

· Water

(1)CARBOHYDRATES :

· The body’s main source of energy.

· Example rice, bread, pasta, potatoes and cereals.

· 70 to 80 percent of energy requirement is fulfilled by carbohydrates.

· Carbohydrate is a simple sugar or a compound formed by the combination of two or more sugars.

· Carbohydrates are synthesized by plants.

· They are found in cereals, pulses, roots, honey, juice and vegetables.

· Daily requirement 250 to 350 gram per day.

· one gram molecule of carbohydrates contain four kilocalories.

CLASSIFICATION OF CARBOHYDRATES :

(1)MONO SACCHARIDES :

These are simple sugar, these are quickly digested and provide rapid source of energy.

(A)GLUCOSE :

It is found in fruit, honey and in some vegetables.

(B)FRUCTOSE :

· It is a fruit sugar .

· It is found in Apple, pears, grapes, berries and other fruits.

· And some vegetables like onion, asparagus.

(2)DI-SACCHARIDES :

These are double sugar units of Mono-saccharides.

(A)SUCROSE :

· It is commonly used as a table sugar.

· Glucose + fructose = Sucrose

· It is found in many fruits and plants.

· Example coconut, Date palms, sugarcane, beetroot, honey, wheat etc.

(B) LACTOSE :

· Sugar present in milk of all mammals is called Lactose.

· It consists of one unit of glucose and galactose.

· GLUCOSE + GALACTOSE = LACTOSE

(C) MALTOSE :

· It is a malt sugar.

· It is formed during germination of seeds and digestion of starch in human body.

· It is made up of two units of glucose.

· Glucose + Glucose =Maltose

(3)POLYSACCHARIDES :

These are made up of many tiny units of mono-saccharides.

Most Poly-saccharides are insoluble.

(A)DEXTRIN :

It is formed during enzymatic breakdown of starch to maltose.

(B)CELLULOSE :

· Cellulose is a Poly- saccharide found in cell structure of all plants.

· Human beings cannot Digest cellulose and it falls in the categories of indigestible carbohydrates.

FUNCTION OF CARBOHYDRATES :

(1)PRIMARY SOURCE OF ENERGY :

· Carbohydrates are the preferred fuel, specially for brain and muscles during activity.

· Glucose is used directly by cells to produce energy.

(2)ENERGY STORAGE :

Access carbohydrates are stored as glycogen in Liver and muscles for later use.

(3)SPARING PROTEIN :

· When Enough carbohydrates are available.

· Body uses them for energy instead of breaking down proteins for energy.

· Allowing protein to focus on growth and repair.

(4)PREVENTING KETOSIS :

· Adequate carbohydrate intake Prevents the body from producing ketones, which are byproducts of fat breakdown, when Carbohydrates are too low.

(5)SUPPORTING DIGESTIVE HEALTH :

Dietary fiber is a type of complex carbohydrate ,helps regulate bowel movements and support gut health.

PROTEINS :

· Proteins are essential nutrients made up of building blocks called amino acid.

· They are vital for structure, function, regulation of body cells, Tissues and organs.

· Parts of nucleus and Protoplasm of every cell are made up of proteins.

· Proteins are very large organic compounds which contain carbon hydrogen oxygen and nitrogen.

· Protein also contains sulfur, Phosphorus, iron and other minerals.

· Each protein is formed by a combination of amino acids.

There are about 21 amino acid.

Calorie value = one gram molecule of protein contain 4 kilocalories.

Classification of Protein:

(1)Simple Proteins :

These are simple in structure yield only amino acids when broken down.

Example Albumin, Globulin

(2) Conjugated Proteins :

Contain a protein part plus a non protein component.

Example :

· Glycoproteins

· Lipoproteins

· Hemoglobin

(3)Derived Proteins :

Formed by partial breakdown of simple or conjugated proteins.

Example Peptides, proteoses

Sources of Protein:

· Milk

· Fish

· Egg

· Meat

· Pulses and Cereals

Daily requirement = 100 to 150 gram.

Function of Proteins :

(1)Growth and Repair :

Protein help build and repair body tissues like muscles, Skin, organs and bones.

(2)Enzyme production :

Many enzymes are proteins That speedup chemical reaction example digestion.

(3)Hormone Regulation :

Some Hormones like Insulin and growth hormone are made of proteins and help regulate body process.

(4) Immune Function :

Proteins help form antibodies that protect the body against infection.

(5) Transport and Storage :

Proteins transport substances like oxygen and store nutrients.

(6) Energy Source :

If needed the body can use protein to produce energy, though its not their primary role.

(7) Structural Support :

Proteins like Collagen and keratin provide structure to skin, hairs, nails and connective tissue.

(8)Act As A Buffer System:

Protein Act as a buffer and maintain the PH of body fluids.

(9) Help in maintaining Osmotic Pressure:

Protein is helpful in maintaining osmotic pressure of blood.

(10) Help in Metabolism:

It increases metabolism of body.

FAT :

· Fat are also known as lipid.

· One of the three major Macro nutrients.

· Fat Supply 10 to 30% of energy needs.

· Fat contained carbon hydrogen and oxygen.

· Fat Support cell function and helps the body absorb vitamins.

· Pure fat is composed of a molecule of glycerol and fatty acid.

TYPE OF FAT :

(1)SATURATED FAT :

· It is Solid at room temperature, it has no double bond.

· It cannot be altered by hydrogenation.

SOURCES :

· Butter and animal fat.

· Too much saturated Fat can Cause low bad cholesterol.

(2)UN-SATURATED FAT :

· It has one double bond.

· It can be altered by hydrogenation.

· It is liquid at room temperature.

Sources :

Olive oil, Vegetable oil and Sunflower oil.

(3)POLYSATURATED FAT :

· It contain two or more double bonds.

· It can also be altered by hydrogenation under various conditions.

· Example Fish oil, soyabean oil.

(4)TRANS-FAT :

· Artificial fat found in some processed foods.

· Example snacks, baked goods.

FUNCTION OF FAT :

· Fat act as a concentrated source of energy.

· It provide more Calorie value.

· 1gm molecule of fat = 9Kcl

· Fat is essential for fat soluble vitamins A,D,E AND K

· Fat reduces the bulk of diet.

· Fat protects organs, acts as a cushion.

· Fat insulates the body.

· Builds cell membranes and hormones.

· Deposited fat acts as a source of energy during starvation.

SOURCES OF FAT :

Vegetable Oil, vanspati Ghee, Butter, meat, Eggs, Milk and nuts.

Daily Requirement :

· 10 to 20 gram.

MICRONUTRIENTS:

VITAMINS :

Vitamins are organic compound required in small amounts to Support vital body functions such as growth, Immunity, metabolism and overall health.

Classification of Vitamins :

Fat Soluble Vitamin:

(1)Vitamin A (RETINOL):

Vitamin A is found in animal foods mainly as retinol.

Plants provide Vitamin A for animals in the form of orange yellow pigments

· Vitamin A plenty is stored in Liver.

· Daily recruitment - 600 to 700 mg.

FUNCTION :

· Helps in vision.

· Skin maintenance.

· Provide immunity.

Sources :

Carrot, Liver, dairy products, Yellow fruits and vegetables.

Sign and Symptoms of deficiency of Vitamin A:

· Dryness of lining of eyelids and eyeball.

· Night blindness

· Growth failure

· Change in texture of skin

Vitamin D :

· Vitamin D is also called sunshine vitamin.

· Vitamin D activity is shown by a group of chemical substances called Sterols, which are wax like substances.

· Daily requirement- 600 IU.

Vitamin D sources :

Eggs, butter ,cheese, fish, liver oil

Function :

It helps in absorption of calcium and phosphorus from digestive system.

(1)Maintain bone health:

It help your body Absorb calcium, which are crucial for building and maintaining strong bones.

(2) Immune System Support :

It contribute to immune defense and helps regulate immune response.

(3)Muscle Function :

· It Support muscle strength and function.

Deficiency Symptoms of vitamin D :

· Fatigue and tiredness

· Bone and back pain

· Muscle weakness or cramp

· Mood changes including depression

· Hair loss

· Slow wound healing.

VITAMIN E:

· Vitamin E is also known as Tocopherol.

· Vitamin E is a fat Soluble antioxidant that helps protect your cells from damage caused by free radicals .

· Vitamin E has Oxidant properties.

· It is believed to prevent the oxidation of vitamin A and carotene in the digestive tract.

Function of Vitamin E :

(1)Immune Support :

Enhances immune response especially in older adults.

(2) Skin and Eye health:

Support healthy skin and may help reduce the risk of age related macular degeneration.

(3) Anti Inflammatory Effect :

Help regulate inflammation in the body.

Sources of Vitamin E:

· Nuts and seeds

· Green leafy vegetables

· Fortified cereals

Daily requirement -22Mg

Deficiency Symptoms:

· Muscle weakness

· Vision problem

· Immune system weakness

· Coordination and balance issue

· Ataxia and visual disturbance

· Numbness

Vitamin K:

Vitamin K is essential for the formation of Prothrombin.

Function of Vitamin K :

(1)Blood Clotting:

Help produce proteins needed for blood coagulation.

(2) Bone Metabolism:

Assist in regulating calcium and Supports bone strength.

(3) Heart health:

Helps Prevent calcium buildup in arteries.

Sources of Vitamin K:

· Green Leafy vegetables ,spinach, broccoli ,cheese, eggs, soybean meat .

· Daily Requirement -100 to 120 microgram .

Vitamin K Deficiency Causes:

· Bleeding

· Prolonged Clotting time.

WATER SOLUBLE VITAMINS :

VITAMIN B COMPLEX :

· Vitamin B complex refers to a group of eight essential vitamins that play role in energy, metabolism, brain function, red blood cell formation and overall health.

VITAMIN B1 (THIAMINE):

· It is present in the form of Thymine hydrochloride.

· It is rapidly destroyed by heat, cooking also destroy thiamine.

· Daily requirement - 0 .8 -1mg

SOURCES :

Pulses, nuts, oilseeds, milk ,egg, fish, meat and green leafy vegetables.

Deficiency of Vitamin B-1 causes:

· Beri- Beri disease

· Stunted growth in children

· Degeneration of motor, sensory and autonomic nerve .

· Severe muscle wasting

VITAMIN B2 (RIBOFLAVIN):

· It is a Water soluble yellow pigment.

· It is more stable to heat.

· It is destroyed on exposure to sunlight.

· Riboflavin combines with proteins in the body forms a number of important enzymes concerned with several oxidation process inside the cells.

SOURCES:

· Milk is the rich source of riboflavin

· Yoghurt ,butter, milk powder and concentrated milk.

· Daily requirements -= 1.1 to 1.3 mg

Deficiency Causes :

· Eye become more sensitive to bright light.

· Lips become inflamed and cracked.

· Tongue gets swollen

· Eyelids become rough.

VITAMIN B3 (NIACIN):

· Niacin is another vitamin of B Complex.

· It is very Soluble in water.

· It is also known as Nicotinic acid or nicotinamide.

Sources :

Groundnuts, cereals, pulses, meat

Daily Requirements -6.6 MG per 1000 calorie

Function of Niacin:

It act as coenzymes, involved in respiration and helps in breakdown of glucose and energy production, DNA repair and Cholesterol regulation.

VITAMIN B5 (PANTOTHENIC ACID):

· It is also known as Pantothenic acid.

· It is stored in liver and kidneys.

Function:

· Help in conversion of lipids and amino acids in glucose.

· Synthesis of cholesterol and steroid hormones.

· Synthesis of Neurotransmitters

Sources:

· Green vegetables, cereals

· Requirement - 3 to 7 mg

Deficiency causes:

· Muscle spasm, fatigue, neuromuscular degeneration, insufficient production of steroid hormones.

VITAMIN B6 (PYRIDOXINE):

· It is Synthesized by bacteria of GI Tract.

· It is stored in liver, muscle and brain

FUNCTION:

· Essential for Amino acid and Triglyceride metabolism.

· It help in production of circulatory anti-bodies.

· Help in brain development.

SOURCES :

· Egg, yolk, peas, beans, soyabeans, meat, liver, tomatoes, yellow corn, Spinach, whole grain products, yoghurt.

· DAILY REQUIREMENT – 1.2-1.4mg

DEFICIENCY CAUSES :

· Dermatitis of eyes, nose and mouth.

· Nausea

· Growth retardation

· Mental retardation

VITAMIN B7 (BIOTIN):

It is synthesized by bacteria of GI tract.

Function :

· Synthesis of fatty acids and purines.

· Conversion of pyruvic acid to Oxalo-acetic acid.

· Skin and hair health

Sources:

· Egg yolk, kidney, liver, yeast

· Daily Requirement - 10 to 20 mg

Deficiency causes :

Anxiety, nausea, fatigue, muscular pain, dermatitis, mental depression.

VITAMIN B9 (FOLATE/FOLIC ACID) :

It is synthesized by bacteria in the large intestine.

Function:

· Essential for DNA synthesis.

· Required in cell division

· Required for hemoglobin formation.

SOURCES:

· Liver, kidney, fresh green leafy vegetables and yeast

· Daily Requirement - 200 mg

Deficiency causes:

· Megaloblastic anemia

· Deficiency during conception and early pregnancy can cause incidence of spina bifida in newborn.

VITAMIN B12 (CYANOCOBALMIN):

FUNCTION:

Act as a coenzyme necessary for Red blood cell formation, formation of some amino acid in Krebs cycle

Sources:

· Liver ,kidney, milk ,cheese ,eggs, meat

· Daily Requirements - 1.5 mg

Deficiency causes :

· Pernicious anemia

· Personality and mood changes

· Neuropsychiatric abnormalities such as Ataxia, memory loss, weakness.

VITAMIN C :

· Vitamin C is also known as Ascorbic acid.

· It is a Water soluble Vitamin that play essential role in several body functions.

· It is rapidly destroyed by heat.

Function:

(1)Anti-oxidant :

Neutralize free radicals and reduce oxidative stress.

(2)Immune Support:

Helps protect against infections and enhances immune cell function.

(3)Iron Absorption :

Improves absorption of iron from plant sources.

(4)Wound Healing:

Promotes tissue repair and healing.

(5)Brain health:

Support neurotransmitter function and improves brain health.

Sources:

· Citrus fruits

· Tomatoes

· Green vegetables

· Kiwi

· Broccoli

· Strawberries

· Grapes

· Orange

· Daily Requirements- 40 to 60 mg/day

Deficiency causes:

· Scurvy

· Anemia

· Swollen gums

· Loosening of teeth

· growth Retardation

· Bleeding

· Poor Wound Healing.

MINERALS :

(1)CALCIUM:

· Calcium is a chemical element with symbol Ca and atomic number 20.

· It is an essential mineral for living organisms.

· Found In:

· Bones and Teeth :

· About 99% of bodies calcium is stored in bones and teeth giving them strength.

Function of Calcium:

(1)Muscle Function:

It help muscles contract including the heart.

(2) Nerve signalling :

Calcium is crucial for transmitting nerve impulses.

(3) Blood Clotting :

It Play important role in blood coagulation.

It is necessary for growth in children.

Sources:

Oil, fish, cheese, almond, yogurt, green vegetables, milk , meat and dairy products.

DAILY REQUIREMENT :

700 -1000mg

Deficiency causes:

· Tetany

(2)PHOSPHATE :

Phosphate refers to a chemical compound containing the phosphate ion.

Function:

(1)Maintain Bone and Teeth health:

Along with calcium, phosphate form calcium phosphate giving bones and Teeth their rigidity.

(2)Energy Production:

It is a part of ATP, the energy currency of the cell.

(3)DNA and RNA :

Phosphate groups are structural components of nucleic acid .

(4)Cell membranes :

Phospho- lipids which make up cell membranes contain Phosphate.

(5)Maintain Muscle Function:

Help in contraction of muscles.

(6) Help in Enzyme formation:

Phosphate is necessary for formation of co-enzymes.

Sources of Phosphate:

· Egg ,fish, meat, milk ,cereals, pulses, nuts, oil seeds.

DAILY REQUIREMENT :

· 700mg

Deficiency Causes:

· Muscle weakness

· Fatigue and irritability

· Numbness or tingling

· Irregular breathing

· Vitamin D deficiency

· Uncontrolled diabetes

· Starvation or malnutrition

· Heart problems.

(3)IRON :

· Iron is needed for growth and multiplication.

· Iron is a vital mineral and trace element that body needs for many important functions.

(1)Hemoglobin formation:

Iron is a core component of hemoglobin, the protein in red blood cells that carries oxygen throughout the body.

(2) Myoglobin:

Found in muscles.

It stores and release oxygen for muscle activity.

(3) Energy Metabolism:

Iron Supports enzymes involved in producing energy.

(4)Immune Function:

Helps maintain a healthy immune response.

(5)Brain Development:

Help in brain development specially during growth and pregnancy.

Dietary Sources:

· Green leafy vegetables, meat ,jaggery, wheat flour, etc.

DAILY REQUIREMENT :

· ADULT MAN – 8-10mg

· Adult female 15 – 20 mg

· Pregnant women 20-30mg

(4) Potassium:

It is found in Intracellular fluid but a small quantity is present in Extra cellular fluid also.

Function of Potassium :

· Maintain fluid and electrolyte balance.

· Supports normal muscle contraction including the heart.

· Helps regulate nerve signal.

· Supports kidney function.

Sources of Potassium :

· Bananas

· Oranges

· Avocados

· Melons

· Milk and yogurt

· Vegetables such as spinach, potatoes, beans, and sweet potatoes.

DAILY REQUIREMENT :

· 2.5 TO 3.5 gm.

Deficiency Causes :

· Muscle weakness

· Fatigue

· Irregular heartbeat

· Numbness

· Constipation

(5)Sodium :

· It is a Extracellular Cation.

· Sodium is essential mineral and electrolyte that helps regulate several critical functions in body.

FUNCTIONS OF SODIUM :

· Maintain muscle irritability.

· It maintains acid base balance.

· It Supports nerve impulses transmission.

· It maintains osmotic pressure of blood.

· it helps in Contraction of Myocardium.

· Maintain fluid and electrolytes balance.

Sources :

· Table salt

· Processed and packaged food

· Restaurant and fast food

· Butter, eggs, cheese, green leafy vegetables.

DAILY REQUIREMENT :

· 2 gm per day

Deficiency Causes:

· Headache

· Muscle cramps

· Confusion

· Fatigue

· Nausea and Vomiting

EXCESS SODIUM CAUSES (HYPERNATREMIA):,

· High blood pressure.

· Increased rate of heart disease and stroke.

· Fluid retention and bloating.

(6) Chlorine:

Function:

(1)Maintain fluid balance:

Work with sodium and potassium to regulate the body fluid balance.

(2)Acid Base Balance:

Helps maintain proper PH in blood and tissues.

(3) Digestive function :

A component of hydrochloric acid in the stomach, essential for digestion.

(4)Nerve and Muscle Function:

Helps transmit nerve impulses and regulate muscle function.

Daily need 2.3 gm.

Sources of Chlorine:

· Table salt

· Processed food

· Tomatoes

· Seaweed

· Lettuce

· Milk and cheese

· Meats and seafood

Deficiency Causes:

· Dehydration symptoms (dry mouth, low urine output)

· Confusion or irritability

· Low blood pressure

· Muscle weakness

(7) Iodine:

Iodine is a trace mineral and essential nutrient required by human body.

Function:

(1)Thyroid hormone production:

Iodine is a key component of thyroxine(T4) and tri-iodothyronine(T3) hormones that regulate metabolism, growth and development.

(2)Brain Development:

Especially critical during pregnancy and early childhood for proper Brain and Nervous system development.

(3) Regulating Energy:

Iodine regulate energy through metabolic control .

Sources of Iodine:

· Iodized salt

· Seafood

· Dairy products

· Eggs, grains, seaweed

DEFICIENCY CAUSES :

· Goiter

· Hypothyroidism

· Developmental delays in children

· Cretinism (severe deficiency during pregnancy leads to stunted physical and mental growth)

Daily Requirement :

· Adult - 150 microgram per day

· Pregnant women- 220 to 250 microgram per day

· Breastfeeding women- 250 to 300 microgram per day

(8)Magnesium:

Magnesium is a vital mineral and electrolyte in human body.

It is involved in many Enzymatic reactions.

Function of Magnesium :

(1)Muscle and Nerve Function:

Regulates Contraction and nerve signals.

(2)Energy Production :

Involved in ATP Formation.

(3)BONE HEALTH :

Helps build and maintain strong bones with calcium and Vitamin D.

(4)Blood Pressure Regulation :

Help relax blood vessels.

(5)Blood Glucose Control :

Assists in insulin regulation.

(6)DNA And Protein Synthesis :

Essential for cell growth and repair.

DAILY REQUIREMENT :

· MEN : 400Mg per day

· WOMEN : 300Mg per day

SOURCES :

· Nuts and seeds (almonds, cashews, pumpkin seeds)

· Whole Grains- brown rice, oats

· Leafy Greens – Spinach

· Legumes -Black beans, lentils

· Dark chocolate

· Avocados

· Bananas

MAGNESIUM DEFICIENCY CAUSES :

· Mood changes ( anxiety, depression)

· Irregular heartbeat

· Numbness or tingling

· Muscle cramps

WATER :

· Water is the most essential nutrient for human life, making up to 60 to 70 percent of the adult body.

· Intracellular Department contains 40 to 50% Water.

· Extracellular department contain 20% water.

FUNCTION OF WATER :

· Regulates body temperature through sweating and perspiration.

· Transport nutrients and oxygen to Cells.

· It helps in digestion ,absorption and metabolism of food substances.

· It helps in moistening of food .

· It removes waste via urine, sweat and Faeces.

· Lubricate joints and cushions Organs.

· Maintain electrolyte balance and blood volume.

Daily Water needs :

· Man 3.5 liter per day

· Women 2.5 liter per day

· It includes all fluid and water from the food.

Signs of Dehydration:

· Thirst

· Dark Yellow urine

· Fatigue

· Dizziness or headache

· Dry mouth or skin

Sources of Water:

· Plain water

· Other fluids (tea ,milk, juice)

· High water foods :

· Fruits example watermelon, orange.

· Vegetables Cucumber, soups etc

DIETARY FIBER :

Fiber is the type of carbohydrate found in plant, A food that your body can’t fully digest.

Types of Dietary fiber :

(1)Soluble fiber :

Dissolves in water to form a gel like substance.

It can help lower blood cholesterol and glucose levels.

Sources :

· Oats

· Apple

· Citrus Fruits

· Carrot

· Barley

(2)Insoluble Fiber :

Does not dissolve in Water .

Helps move material through your digestive system, promoting regular bowel movement.

Sources :

· Whole grains

· Nuts, beans

· Cauliflower

· Green beans

· Potatoes

Benefits of fiber :

· Promote healthy digestion and prevent Constipation.

· Helps control blood sugar levels lower cholesterol.

· Aid in achieving a healthy weight by increasing satiety.

· Supports Gut health:

· It attracts water, so it soften the faeces and prevent constipation.

· It increases the Peristaltic movements of the stomach.

Daily Intake:

· Women 25 gm per day

· Man 30 to 35 gm per day.