What are Nutrients?
Food components that provide energy, support growth, help repair tissues, and protect our body from diseases are called nutrients.
The major nutrients are:
- Carbohydrates
- Fats
- Proteins
- Vitamins
- Minerals
In addition to these, our body needs Dietary Fibres (Roughage) and Water.
1. Carbohydrates (Energy-Giving Food)
- Function: Provide instant energy to the body.
- Types: Sugar (Simple) and Starch (Complex).
- Sources:
- Cereals: Wheat, Rice, Maize, Bajra.
- Vegetables: Potato, Sweet potato.
- Fruits: Banana, Mango, Sugarcane.
- Others: Sugar, Honey/Jaggery.
Tip
Did you know? Glucose is a simple carbohydrate that provides instant energy. This is why marathon runners drink glucose water.
2. Fats (Energy-Giving Food)
- Function: Provide stored energy and keep the body warm. They provide more energy than carbohydrates for the same amount.
- Sources:
- Plant sources: Groundnuts, nuts (walnut, almond), coconut oil, sunflower oil, mustard oil.
- Animal sources: Ghee, butter, milk, cream, meat, fish, eggs.
3. Proteins (Body-Building Food)
- Function: Essential for the growth and repair of body tissues.
- Sources:
- Plant sources: Pulses (Gram, Moong, Tur dal), Beans, Soyabean, Peas.
- Animal sources: Meat, Fish, Eggs, Milk, Paneer.
4. Vitamins & Minerals (Protective Food)
These are required in small quantities but are crucial for protecting the body against diseases and maintaining healthy eyes, bones, teeth, and gums.
Vitamin & Mineral Deficiency Chart
| Nutrient | Function | Sources | Deficiency Disease | Symptoms |
|---|---|---|---|---|
| Vitamin A | Keeps eyes/skin healthy | Papaya, Carrot, Milk | Night Blindness | Poor vision, loss of vision in darkness. |
| Vitamin B1 | Heart & nerve function | Whole grains, Nuts | Beriberi | Weak muscles, little energy to work. |
| Vitamin C | Fights diseases | Citrus fruits (Amla, Lemon) | Scurvy | Bleeding gums, wounds take longer to heal. |
| Vitamin D | Helps absorb Calcium | Sunlight, Milk, Fish | Rickets | Soft and bent bones. |
| Calcium | Bone & tooth health | Milk, Eggs | Bone & Tooth Decay | Weak bones, tooth decay. |
| Iodine | Thyroid function | Iodised salt, Seafood | Goitre | Swollen gland in neck. |
| Iron | Blood formation | Spinach, Apple, Liver | Anaemia | Weakness. |
5. Roughage (Dietary Fibres)
- Function: Does not provide nutrients but adds bulk to food. It helps the body get rid of undigested food (prevents constipation).
- Sources: Whole grains, pulses, fresh fruits, vegetables (potatoes).
6. Water
- Function: Helps absorb nutrients from food and excrete waste as urine and sweat.
Case Studies from History
- Scurvy: Sailors used to get bleeding gums due to lack of fresh fruits. James Lind discovered lemons/oranges (Vit C) cured it.
- Goitre: People in Himalayan regions suffered from swollen necks due to low iodine in soil. Iodised salt solved this problem.