Nutrients in Food
Nutrients are essential substances in food that provide energy, support growth, and maintain overall health. The main nutrients found in food include carbohydrates, proteins, fats, vitamins, minerals, water, and fiber.
Carbohydrates – Sources and Functions
Carbohydrates are the body’s primary source of energy. They are broken down into glucose, which provides fuel for daily activities.
🔹 Sources:
Cereals (rice, wheat, maize)
Bread, pasta, and potatoes
Fruits like bananas and apples
Sugar, honey, and jaggery
🔹 Functions:
Provide energy for body functions and physical activities
Help maintain brain function
Prevents protein from being used as an energy source
Proteins – Sources and Functions
Proteins are essential for growth, repair, and maintenance of body tissues.
🔹 Sources:
Animal sources: Meat, fish, eggs, milk, cheese
Plant sources: Pulses, beans, nuts, soy products
🔹 Functions:
Builds and repairs body tissues
Helps in enzyme and hormone production
Supports immune system function
Fats – Sources and Functions
Fats provide long-term energy storage and help in the absorption of vitamins.
🔹 Sources:
Healthy fats: Nuts, seeds, olive oil, avocados
Animal fats: Butter, ghee, fatty meat, dairy products
Unhealthy fats: Fried foods, processed snacks
🔹 Functions:
Provide concentrated energy
Insulate and protect organs
Help absorb fat-soluble vitamins (A, D, E, K)
Vitamins – Types and Their Importance
Vitamins are essential for various bodily functions and are divided into two types: fat-soluble (A, D, E, K) and water-soluble (B-complex, C).
| Vitamin | Functions | Sources |
|---|---|---|
| Vitamin A | Good vision, skin health | Carrots, spinach, dairy, fish liver oil |
| Vitamin B-complex | Energy production, nervous system health | Whole grains, eggs, dairy, leafy greens |
| Vitamin C | Boosts immunity, heals wounds | Citrus fruits, tomatoes, bell peppers |
| Vitamin D | Strengthens bones, aids calcium absorption | Sunlight, milk, fish, egg yolk |
| Vitamin E | Acts as an antioxidant, protects cells | Nuts, seeds, vegetable oils |
| Vitamin K | Helps in blood clotting | Green leafy vegetables, soybeans, dairy |
Minerals – Essential Minerals and Their Roles
Minerals are necessary for various body functions, including bone health, oxygen transport, and muscle function.
| Mineral | Functions | Sources |
|---|---|---|
| Calcium | Strengthens bones and teeth | Milk, cheese, leafy greens |
| Iron | Produces hemoglobin in blood | Spinach, red meat, legumes |
| Iodine | Supports thyroid function | Iodized salt, seafood |
| Potassium | Maintains fluid balance, supports heart function | Bananas, oranges, potatoes |
| Magnesium | Supports muscle and nerve function | Nuts, seeds, whole grains |
Conclusion
A balanced diet should include all essential nutrients in the right proportions to maintain overall health and prevent deficiencies. Eating a variety of nutrient-rich foods ensures proper body functions and long-term well-being.