Elementary Nutrition

10. Elementary Nutrition:

Food is any substance liquid or solid which provides material to the body for:

1. Heat and energy.

2. For growth and repair.

3. To regulate the body process.

These materials are known as nutrients:

1. Protein

2. Fat

3. Carbohydrates

4. Minerals and Salt

5. Vitamins

6. Water

The study of these nutrients is termed as nutrition.

Good nutrition forms the bases of the good health as it directly effects the growth development and reproduction the physical and mental well being and the working capacity of the individual.

1. Protein:

Protein is an essential part of all living matter. All living cells contain certain substances with out which life is impossible this vital substance is derived from Greek language meaning of great importance protein is composed of amino acid, in nature amino acids are found in great variety of combinations. Forming uncountable proteins that's why the protein of cheese is different from protein of meat because the number orange meat of the acids are not same.

Some amino acids are essential for our body needs but can not be manufactured by the body or if manufactured they are insufficient these must be supplied by the food we take in these are known essential amino acid.

Proteins containing all the essential amino acid and correct proportion are said to be high biological value.

There are two kinds of protein:

(a) Animal Protein
(b) Vegetable Protein

(a) Animal Protein:

Animal protein complete protein they are found in meat, poultry eggs and milk.

(b) Vegetable Protein:

They are found mainly in seeds of vegetable the proportion of protein in green and root vegetables is same on the other hand nuts and grains have a useful amount of protein. It is preferable that body has both animal and veggie protein so that complete variety of amino acid are available.

Functions Of Protein:

1. Builds the new body tissues and repairs the damaged ones.

2. It also supplies heat and energy.

3. It plays on important rule in the resistant of body to the diseases. It follows that growing children and nursing mother with needs more proteins then other.

Cooking Effects Of Protein:

On being heated different protein in food set at different temperature above these temperature shrinking occurs this is particular by noticeable in grilling or roasting meat properly cooked proteins is the most easy to digest.

For Example:

A brightly cooked eggs is more easy digested then a raw egg or hard boil egg.


2. Fats:

There are two main groups of fats. Animals and vegetables the function of fat is to protect vital organ of the body to provide heat and energy and certain fats also provide vitamins fats can be divided into

(a) Solid Fats
(b) Oils

(a) Solid Fats:

Fats are obtained from the following foods.

Animal Origin:

Meat, fat, butter, cheese etc.

Vegetable Origin:

Margarine, cooking fats, nuts, soy beans etc.

(b) Oils:

Oils are obtained from the following foods.

Animal Origin:

Habitat and cod liver oil.

Vegetable Origin:

From seeds and nuts.

Functions Of Fat:

1. Fats serve as a concentrated source of heat and energy.

2. They protect vital organ of the body.

3. Fats give help in the digestion and utilization of food.


3. Carbohydrates:

There are three main groups of carbohydrates:

1. Sugar
2. Starch
3. Cellulose

1. Sugar:

There are several kinds of sugar:

1. Glucose
2. Fructose
3. Sucrose
4. Lactose
5. Maltose

1. Glucose:

Glucose found in blood of animals, fruits and honey.

2. Fructose:

Fructose found in fruits, honey and sugar cane.

3. Sucrose:

Sucrose found in beetroot and sugar cane.

4. Lactose:

Lactose found in milk.

5. Maltose:

Maltose produced naturally during the germination of grain.

Sugar are the simplest form of carbohydrates they are absorbed in the form of glucose and the simplest form of glucose and simple sugar and used to provide heat and energy.

2. Starch:

Starch is contributed to our diet by the following foods:

1. Whole grains like rice, oat, barley etc.

2. Powered grains like flour, corn flour, rice flour etc.

3. Vegetable like potatoes, peas, beans etc.

4. Cooked starch like cake, biscuits, cookies etc.

Food containing starch has cells with starch granules covered with cellulose wall which break down when heated or made moist.

3. Cellulose:

Cellulose is the external structure of vegetables and cereals which is not digested but is used as roughage in the intestine.

Cooking Effects On Carbohydrates:

If starch is to be absorbed through cooking is required. Uncooked starch granules are not digestible.


4. Minerals:

There are 19 mineral elements most of which are required by the body in very quantities. The body has greater demand for certain mineral elements and there is a danger deficiency of certain type in the diet, calcium, iron and iodine are those most likely to be deficient.

Calcium:

Functions:

1. Building bones and teeth.

2. Working of muscles.

3. Controlling of the structure of brain cells.

Sources Of Calcium:

1. Milk and milk products bones of oily fish, whole wheat and white bread.

2. Green Vegetables.

3. Liver, kidney, eggs, cheese, bread and fish.

Iron:

Iron is required for building the hemoglobin in blood and is there for necessary for transportation of oxygen and carbon dioxide round the body.

Sources:

1. Lean meat with fat.

2. Egg yolk.

3. Whole wheat flour.

4. Green Vegetable.

5. Fish.

It may also be present in drinking water and obtained from iron utensils in which food is prepared.

Sodium:

It is required in all parts of body and is found as salt (sodium chloride). Access salt is continually lost from the body in the form of sweat and urine. This loss is controlled by kidneys.

Sources:

Many foods are cooked with salt and many contain salt for example: meat, cheese, eggs, fish etc.

Iodine:

Iodine is essential for the activity of thyroid. The thyroid gland is situated at the base of the neck. Iodine helps in the proper functioning of the thyroid glands and helps in regulating the energy metabolism. It is required for the normal growth and development of brain tissue, hair and skin.

Sources:

1. Seafood.

2. Vegetable grown near the sea.

3. Drinking water obtained from sea.

Potassium, Magnesium, Sulfur and Copper are some of the other minerals required by the body.


5. Vitamins:

Vitamins are chemical substances which are vital for life. They are different from the chief nutrients but are necessary processed if the diet is deficient in any vitamin ill health results. Vitamins are known as productive nutrients because they are important in maintaining health and normal growth.

Vitamin A:

Vitamin A is a soluble fat therefore it is to be found in a faulty food. Dark green vegetables are a good source of vitamin A. On the other hand eggs, cheese, milk, carrots, apricots, spinach, potatoes, ladyfingers etc are also good sources. Kidney and liver are also useful sources of vitamin A.

Functions Of Vitamin A:

1. Assist in the growth of children.

2. Helps people to see better in the dark.

3. It is also important for the growth of skeleton and normal teeth structure.

Vitamin D:

Vitamin D is sometimes known as anti-retic the deficiency of causes retics for example: the softening and deformation of bones. Vitamin D controls the use the body makes of calcium. It is therefore necessary for healthy bones and teeth.

Sources Of Vitamin D:

An important source of vitamin D is from the action of sunlight on the deeper layers of skin.
Fish liver oil, egg yolk and dairy products.
Compared to vitamin A there are few sources of vitamin D the fish oil being the most important of it.

Vitamin B:

When first discovered vitamin B was thought to be only one substance, it is known to consist of at least 11 substances. The three main ones are:

1. Thiamine (B1)
2. Riboflavin (B2)
3. Nicotinic Acid

Vitamin C:

Vitamin C was discovered in 1932. Vitamin C is water soluble and can be lost during cooking or soaking in water. It is also lost by bad storage.

Functions Of Vitamin C:

1. Vitamin C is necessary for the growth of children.

2. Helps in healing of cuts and uniting of bones.

3. Prevents germs and mouth inflection.

Sources Of Vitamin C:

Oranges, potatoes, grapefruits, tomatoes, lemons, strawberries etc.


6. Water:

Water is required for:

1. All body fluids
2. Digestion
3. Abrogation
4. Metabolism
5. Excretion
6. Playing a part in regulation of body temperatures.

Sources:

Drinks (beverages), food, lettuce, cabbage, apples, tomatoes, potatoes, citrus fruits etc.