All of you know that, some processes provide us energy to perform different many activities. The processes which are responsible for providing energy are nutrition and respiration.
Nutrition is the sum total of all processes through which food is taken in, digested, absorbed, utilized and finally, the undigested matter is eliminated outside the body. So, in this article, we will discuss about the 6 Essential Nutrients and their Functions.
Food substances include the following nutrients:
1. Carbohydrates
2. Proteins
3. Fats
4. Minerals.
5. Vitamins
6. Water
Out of these the first three i.e. Carbohydrates, Proteins and Fats form the major part of the food and Water is essentially required in large quantity. Therefore Carbohydrates, proteins, fats and Water are called as Macronutrients while minerals and vitamins, are required in very small quantities, therefore they are called micronutrients.
2. Proteins
3. Fats
4. Minerals.
5. Vitamins
6. Water
Out of these the first three i.e. Carbohydrates, Proteins and Fats form the major part of the food and Water is essentially required in large quantity. Therefore Carbohydrates, proteins, fats and Water are called as Macronutrients while minerals and vitamins, are required in very small quantities, therefore they are called micronutrients.
6 Essential Nutrients and their Functions:
1. Carbohydrates:
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| Carbohydrates |
Carbohydrates are chemically composed of carbon, hydrogen and oxygen. They are main sources of energy. Carbohydrates can be classified into the following types:
a) Monosachharides:
These are made up of simple sugar like glucose and fructose. Glucose and Fructose are found in fruits and honey.
b) Disaccharides:
These are composed of two molecules of simple sugars. These include sucrose, lactose and maltose. Sucrose is found in sugarcane, lactose in milk but maltose does not occur free in nature.
c) Polysaccharides:
These are made up of a number of molecules of simple sugars. They include starch, cellulose and glycogen. Starch is present in staple foods such as rice, wheat, maize, jowar, potato etc. Cellulose is found in green vegetables. It is an indigestible fibrous carbohydrates but necessary as roughage for smooth movement of food through the alimentary canal. Glycogen is stored in the muscles and liver.
2) Proteins:
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| Proteins |
Proteins are chemically composed of carbon, hydrogen, oxygen, nitrogen, sulphur and phosphorus.
Proteins are made up of amino acids. There are twenty two amino acids, out of these cannot be synthesized in the body. Animal proteins like meat, milk, egg, fish etc. contain all the essential amino acids and hence they are known as complete proteins. Proteins cannot be stored in the body.
Excess of proteins are deaminated (broken down) in the liver. Proteins are used to repair the wear and tear of the body. Proteins form enzymes, hormones, antibodies etc. Their deficiency leads to a disorder called "Kwashiorkor" while the continued deficiency of protein and other nutrients results in a disorder called as "Marasmus". Kwashiorkor and Marasmus are the two forms of proteins energy malnutrition, which are commonly found in children.
3) Fats (Lipids) :
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| Fats( Lipids) |
Fats are chemically composed of Carbon, Hydrogen and Oxygen. These are the organic compounds made up of fatty acids and glycerol. Fats are solid or liquid. The fats which are liquid at room-temperature are known as oils. Fats are the richest source of energy. Fats are present in butter, cream, nuts, meat, fish and egg yolk.
A normal person needs 10-25% of fats in his diet. Deficiency of fats causes dry and rough skin while excess of fats results in obesity, high blood pressure and heart diseases. Fats protect the body from shocks and jerks. Fats form the cell membrane. Fats act as solvents for the vitamins like vitamin A, D, E and K. Besides this, fats make the food tasty and palatable.
4) Minerals :
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| Minerals |
Minerals are inorganic substances required in very small quantities. Sodium, Potassium and Chloride ions maintain osmotic balance of blood plasma. These are obtained from common salt, sea foods and leafy vegetables. Calcium and phosphorus are necessary for the development of bones, teeth, heart action, nerve action and the clotting of blood.
Pregnant women and children need more calcium. Sources of calcium are milk, eggs, fish and leafy vegetables. Iron is necessary for formation of haemoglobin.
Lack of iron leads to Anaemia. Sources of iron are fish, liver, meat, totamtoes, cabbage, leafy vegetables etc. Iodine is necessary for the proper functioning of the thyroid glands. It's deficiency leads to a disease of the thyroid called goiter. The sources of iodine are iodized salt and sea foods.
In 1991 Dr. Casimir Funk found that foods, apart from ordinary nutrients contain certain substances that are essential for normal functioning of the body. He named these substances as "Vitamines" i.e. amines required for vital life activities.
Vitamins are dividee into two groups: Fat- soluble vitamins and water soluble vitamins. Fat-soluble vitamins include vitamins A, D, E and K whereas water- soluble vitamins include vitamin-B-complex and vitamin C.
Sources: Liver, milk, egg yolk, tomatoes, carrot, and papaya etc.
Effect of deficiency : Night blindness, dry scaly skin, defective teeth.
Sources: Yeast, whole grains, milk, meat and green vegetables etc.
Effect of deficiency: Beriberi, loss of appetite, nerve disorders.
Sources: Meat, milk, egg white, soyabeen and green leafy vegetables etc.
Effect of deficiency: Loss of body weight, mental confusion, rough skin of exposed parts.
Sources: Fish, meat, potato, green leafy vegetables etc.
Effects of deficiency: Skin irritation, mental disorder (pellagra).
Sources : Liver and green vegetables.
Effect of deficiency: Megaloblastic anaemia, digestive disorders.
Sources: Citrus fruits, tomato, cabbage, amla etc.
Effect of deficiency: Scruvy (disease of gums) delayed wound healing.
Sources: Fish liver oil, milk, action of sunlight on the skin.
Effect of deficiency: Rickets, tooth decay.
Sources : Wheat-germ oil, milk, meat and leafy vegetables etc.
Effect of deficiency: Sterility, muscular disorder.
Sources: Green vegetables, tomatoes, Cabbage etc.
Effect of deficiency: Bleeder's disease, clotting disorder.
Water acts as a solvent for many inorganic and organic compounds. Water helps in keeping the body cool. Water is lost through urine, sweating, faeces and breathing.
A diet which contains all the nutrients i.e. Carbohydrates, proteins, fats, minerals, vitamins and water in proper proportion is called a balanced diet.
A balanced diet contains 60-70% Carbohydrates, 20-30% fats and 10-20% proteins. The food should include cereals, pulses, meat, fish, eggs, fresh vegetables and fruits. A balanced diet provides sufficient energy in the form of calories. Older people need only about 2500 calories per day while growing children and Young acti e people need about 3700 calories per day.
Dietary imbalance can be of two types:
If a diet containing inadequate amount of nutrients is taken for a long time, it's deficiency appears as some disorder in the body. This disorder affects the structure and function of the body.
The excess of nutrients are also harmful for the body. Animal fats taken in excess may result in diseases of the heart, high blood pressure etc. Large amounts of animal protein may cause cancer of the large intestine. Excess of even some vitamins such as A and D has an adverse effect on the body.
Thus a balanced diet is a diet which has neither excess, nor deficiency of any nutrient for a normal healthy body.
5) Vitamins:
In 1991 Dr. Casimir Funk found that foods, apart from ordinary nutrients contain certain substances that are essential for normal functioning of the body. He named these substances as "Vitamines" i.e. amines required for vital life activities.
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| Vitamins |
Vitamins are dividee into two groups: Fat- soluble vitamins and water soluble vitamins. Fat-soluble vitamins include vitamins A, D, E and K whereas water- soluble vitamins include vitamin-B-complex and vitamin C.
Vitamin A- (Retinol):
Sources: Liver, milk, egg yolk, tomatoes, carrot, and papaya etc.
Effect of deficiency : Night blindness, dry scaly skin, defective teeth.
Vitamin B1- (Thiamine):
Sources: Yeast, whole grains, milk, meat and green vegetables etc.
Effect of deficiency: Beriberi, loss of appetite, nerve disorders.
Vitamin B2- (Riboflavin):
Sources: Meat, milk, egg white, soyabeen and green leafy vegetables etc.
Effect of deficiency: Loss of body weight, mental confusion, rough skin of exposed parts.
Vitamin B3- (Niacin):
Sources: Fish, meat, potato, green leafy vegetables etc.
Effects of deficiency: Skin irritation, mental disorder (pellagra).
Vitamin B12- (Cyanocobalamine):
Sources : Liver and green vegetables.
Effect of deficiency: Megaloblastic anaemia, digestive disorders.
Vitamin C- (Ascorbic acid):
Sources: Citrus fruits, tomato, cabbage, amla etc.
Effect of deficiency: Scruvy (disease of gums) delayed wound healing.
Vitamin D- (Calciferol):
Sources: Fish liver oil, milk, action of sunlight on the skin.
Effect of deficiency: Rickets, tooth decay.
Vitamin E- (Tocophenol):
Sources : Wheat-germ oil, milk, meat and leafy vegetables etc.
Effect of deficiency: Sterility, muscular disorder.
Vitamin K-(Pylloquinone):
Sources: Green vegetables, tomatoes, Cabbage etc.
Effect of deficiency: Bleeder's disease, clotting disorder.
6) Water:
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| Water |
The human body contains about 65% water. Water does not yield energy. However, it is necessary for life. One can live without food for many days but one cannot live without water for more than a week. Human adult requires about 1.5 litres of water per day. It is essential for all the metabolic processes of the body.
Water acts as a solvent for many inorganic and organic compounds. Water helps in keeping the body cool. Water is lost through urine, sweating, faeces and breathing.
What is a Balanced diet?
A diet which contains all the nutrients i.e. Carbohydrates, proteins, fats, minerals, vitamins and water in proper proportion is called a balanced diet.
A balanced diet contains 60-70% Carbohydrates, 20-30% fats and 10-20% proteins. The food should include cereals, pulses, meat, fish, eggs, fresh vegetables and fruits. A balanced diet provides sufficient energy in the form of calories. Older people need only about 2500 calories per day while growing children and Young acti e people need about 3700 calories per day.
Dietary imbalance can be of two types:
1. Malnutrition:
If a diet containing inadequate amount of nutrients is taken for a long time, it's deficiency appears as some disorder in the body. This disorder affects the structure and function of the body.
2. Over-nutrition:
The excess of nutrients are also harmful for the body. Animal fats taken in excess may result in diseases of the heart, high blood pressure etc. Large amounts of animal protein may cause cancer of the large intestine. Excess of even some vitamins such as A and D has an adverse effect on the body.
Thus a balanced diet is a diet which has neither excess, nor deficiency of any nutrient for a normal healthy body.
