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NUTRITION AND
HEALTH
1
Ms. M. P
. Maske

BASICS OF NUTRITION
2
Ms. M. P
. Maske
o Nutrition is a branch of life sciences which deals with the process of
receiving and utilising all the substances required for growth
and development as well as keeping the body healthy.
o Organic and inorganic complexes contained in food are called as
nutrients.

OBJECTIVISE OF
NUTRITION 3
Ms. M. P
. Maske
o To promote the physical, mental growth and development of human begins.
o Building and repairing of tissues and cell damaged by infection and injuries.
o To provide energy for doing works.
o To protect the human beings from infections and deficiency disorders.

o Food can be classified as,
o Origin :
a) Animal origin : Examples like eggs.
b) Plant origin : Vegetables
CLASSIFICATION OF FOOD
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Ms. M. P
. Maske

o Chemical Composition :
Proteins, Fats, Carbohydrates, Vitamins, Minerals
o Biological Function :
a) Body building foods like meat, pulses.
b) Energy giving foods like cereals, sugar.
c) Protective foods like fruits, vegetables.
o Nutritional Value :
Cereals, millets, Pulses, Vegetables, Fruits, Nuts and oils, Miscellaneous.
Ms. M. P
. Maske
5

MACRONUTRIENTS
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Ms. M. P
. Maske
o It provides calories or energy to the body.
o Needed in large quantity for maintaining function and carrying
daily activities.
o Its includes carbohydrates, fats, fibres, proteins and water.

o Its major component of food and main source of energy 4 Kcal/gm.
o The balanced diet provide 50-60% of total calories.
o The excess carbohydrates converted to body fat.
o Three main source of carbohydrates are starches, sugars and cellulose.
o Daily requirement in children is 60-250 gm, adolescents 400 gm, men 300-700 gm
and women 240-500 gm.
CARBOHYDRATES 7
Ms. M. P
. Maske

FUNCTIONS OF CARBOHYDRATES
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Ms. M. P
. Maske
o Energy production in the body.
o Useful in oxidation of fat.
o Absorption of minerals.
o Prevention of constipation.
o Synthesis of vit. B complex.

o Proteins constitute 20% of adult body weight and made up of amino acids.
o Proteins is the building material for all body parts such as muscle, brain, blood, skin, hair,
nails, bones and body fluids.
o There are two main sources of protein are animal and plant.
o Proteins are made up of amino acids.
PROTEINS 9
Ms. M. P
. Maske
Methionine,
o A healthy diet should contain 9 essential amino acids in sufficient amount.
o 9 essential amino acids are Histidine, Isoleucine, Leucine,
Lysine,
Phenylalanine, Threonine, Tryptophane and Valine.

FUNCTIONS OF PROTEINS
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Ms. M. P
. Maske
o Acts as building blocks of cells and tissues.
o Regulates haemoglobin.
o Act as source of energy ( 1gm of proteins give 4 Kcal ).
o Regulates muscle contraction, formation of enzyme, hormones
o Produces digestive juices and antibodies.
o During pregnancy women required more proteins about 14 g per day and 25 g per day during
lactation.

Group Duration Proteins allowance
(g/kg/day)
Infants 0 – 3 months
3 – 9 months
9 – 12 months
2.3
1.8
1.5
Children 1 – 3 years
4 – 6 years
7 - 9 years
1.83
1.56
1.35
Adolescents (M/F) 10 - 12 years
13 – 15 years
16 – 18 years
1.24/1.17
1.10/0.95
0.94/0.88 11
Ms. M. P
. Maske
Protein Requirements for Different Age Groups

FATS
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Ms. M. P
. Maske
o Its composed of smaller units called fatty acids.
o Normal human being fat constitutes about 10-15 % of body weight.
o Fats yields fatty acids and glycerol on hydrolysis.
o Fatty acids are divided into saturated and unsaturated fatty acids.
o Unsaturated fatty acids includes all vegetable oils except coconut and palm
oils.
o Saturated fatty acids increases blood cholesterol level.

o Daily requirements of fat in man is 20-60 gm and in women 20-40 gm.
o A diet rich in fat can lead to obesity.
o Deficiency of fat causes drying in skin CHD ( Coronary Heart
Diseases), cancer,
etc.
13
Ms. M. P
. Maske

FUNCTIONS OF FATS
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Ms. M. P
. Maske
o Fats provide energy (1 gm of fat provide 9 calories of energy).
o Maintain body temperature.
o It supports many organs in body such as heart, kidney, etc.
o Dietary fats supplies essential fatty acids needed for growth and maintenance of
skin.

MICRONUTRIENTS
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Ms. M. P
. Maske
o They are needed in smaller quantities include minerals and vitamins.
o Their deficiency may results in severe or life-threatening conditions.
o They perform many functions like producing enzymes, hormones and for
normal growth development.

VITAMINS
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Ms. M. P
. Maske
o Vitamins are organic substances that maintain normal structure and function of
cells.
o They cannot synthesised in human body, they added in the human diet
from external sources.
o It obtained from plants and animals.
o Two types of vitamins are fat-soluble and water-soluble.

1. Fat – Soluble Vitamins : It includes vit. A, D, E and K.
2. Water - Soluble Vitamins : It includes vit. C and B.
o A well balanced diet will provide all needed vitamins.
o Infant requires 375 micrograms daily, breast-feeding women requires
1200
micrograms and healthy adult male requires 1000 micrograms.
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Ms. M. P
. Maske

o Vitamin A helps in proper functioning of retina and vision.
o Vitamin A helps in maintaining functioning and integrity of glandular and
epithelial tissues.
o It helps in skeletal growth and has an anti-infective action.
o Vitamin D facilitates the absorption and utilization of calcium and phosphorus for
healthy bones and teeth.
o Vitamin E maintains healthy muscular system and act as antioxidant.
o Involved in the metabolism of carbohydrates, fats and proteins.
o It maintains the strength of the walls of the blood capillaries.
o Normal functioning of skin and nervous system.
ROLE OF VITAMINS 18
Ms. M. P
. Maske

Sources, Functions And Deficiency Of Fat-Soluble Vitamins
Vitamins & their Chemical
Names
Sources Functions Deficiency Diseases
Vitamin A (Retinol)
Milk, butter, cheese, egg
yolk, fruits, green
vegetables, tomatoes.
-Proper functioning
of retina & vision.
-Maintenance of
healthy epithelial tissues.
Night blindness, Dryness of
eyes, Stunted growth,
xerophthalmia and
keratinization.
Vitamin D
(Calciferol)
Fish liver oils, milk, cheese,
egg yolk.
Facilitates absorption &
utilisation of calcium and
phosphorous for healthy
bones and teeth.
Rickets in children,
osteocalcin in adults.
Vitamin E (Tocopherol)
Egg yolk, Milk, butter,
green vegetables, nuts, oils,
wheat.
Maintains healthy muscular
system, act as antioxidant.
Anaemia in pregnant
women, neurological
disorders.
Vitamin K (Phylloquinone)
Ms. M. P
. Maske
Cabbage, cauliflower, fish
liver, leaf vegetables and
fruits.
Formation of prothrombin &
factors VII, IX, X in liver.
Slow blood clotting,
19
haemorrhages in new born.

Sources, Functions And Deficiency Of Water-Soluble Vitamins
Names
Vitamin B1
(Thiamine)
Yeast, liver, cereals, nuts,
rice, egg yolk, pulses.
Proper utilisation of
carbohydrates in food and
nutrition of nerve cells.
General fatigue and loss of
muscle tone, ultimately leads
to beriberi.
Vitamin B2
(Riboflavin)
Yeast, liver, milk, eggs, green
vegetables.
Necessary for tissue
oxidation and growth.
Angular stomatitis, cheilosis,
dermatitis and eye lesions.
Vitamin B6
(Pyridoxine)
Meat, liver, vegetables, egg
yolk, soyabeans.
Protein metabolism and
formation of RBCs and
WBCs.
Rarely observed because of
wide distribution in foods.
Vitamin B12
(Cyanocobalamin)
Liver, milk, eggs, moulds,
fermenting liquors.
Maturation of RBCs. Pernicious, megaloblastic
anaemia, degeneration of
nerve fibre of spinal cord .
Vitamin B9
Ms. M.
(P
F. M
oa
ls
ik
ce
acid)
Dark green vegetables.
Formation of RBCs .
Megaloblastic anae
2mi
0a
and
diarrhoea.

Sources, Functions And Deficiency Of Water-Soluble Vitamins
Names
Vitamin B3
(Niacin or Nicotinic)
Metabolic functions pulses,
synthesised in body from
tryptophan, wholemeal
cereals.
Metabolic functions in cells
necessary for tissue
oxidation.
Prolonged deficiency causes
pellagra, dermatitis,
diarrhoea and dementia.
Vitamin B5
(Pantothenic)
Liver, yeast, egg yolk, fresh
vegetables.
Formation of RBCs . Dermatitis and adrenal
insufficiency.
Vitamin B7
(Biotin)
Liver, yeast, pulses and
nuts.
Carbohydrates and fat
metabolism and growth of
bacteria.
Dermatitis and
conjunctivitis.
Vitamin C
(Ascorbic acid)
Ms. M. P
. Maske
Citrus fruits, berries, green
vegetables, potatoes.
Formation and maintenance
of healthy intercellular
matrix and maturation of
RBCs.
Multiple haemorrhages,
slow wound healing,
anaemia, bleeding gums.
21

MINERALS
o Minerals are required for various body functions.
o About 50 chemical elements are found in human body.
o It required for growth, repair and regulation of body function.
o Divided into three major groups,
1. Major minerals : Calcium, phosphorous, sodium, potassium, etc.
2. Trace elements : Iron, iodine, fluorine, zinc, etc.
3. Trace contaminants : Lead, mercury, aluminium, etc.
Ms. M. P
. Maske
2
2

Daily Requirement, Functions And Sources Of Major Minerals
Sr. No. Minerals Daily Requirement Functions Source
1. Calcium 1 – 1.5 kg
Bone, teeth formation, for blood clotting,
intracellular signalling, muscle
contraction, etc.
Yoghurt, chees, beans,
cabbage, milk,
vegetables, etc.
2. Sodium 2 – 5 gm
Muscle contraction, nerve impulses,
electrolyte balance
Fish, meat, eggs, milk,
bread, salt.
3. Potassium 5 – 7 gm
Cellular function, functioning of heart
and kidney.
Bananas, grapes, beans,
milk, vegetables.
4. Phosphorous 800 – 1200 mg
Maintain body fluids, bones, teeth
formation
Dairy products, meat,
fish, nuts, cereals, pulses
5.
Ms. M. P
. Ma
Magnesium
ske
350 mg Formation of bones, vitamin B activation,
muscle relaxation, blood clotting.
Green leafy vegetables,
brown rice, nut2s. 3

Daily Requirement, Functions And Sources Of Trace Elements
1. Iron 3 – 4 gm
Formation of haemoglobin, brain
development, regulation of body
temperature, muscle activity, metabolism.
Green leafy
vegetables, fish, egg
yolk, red meat.
2.
Iodine 50 mg Formation, protection, and formation of
thyroid hormones
Milk, seafood, table
salt.
3.
Zinc 5 – 10 mg Growth and fertility maintenance.
Dairy products, meat,
fish, pulses,
wholegrains.
4.
Ms. M. P
.
Maske
Fluorine 2.9 mg
Required for bone mineralisation and
dental enamel formation.
Fish, tea, toothpaste,
cooked
spin2ac4h.

5.
Copper 1-2 mg Formation of RBCs
Whole grains, beans,
nuts, potatoes, black
pepper, green leafy
vegetables.
6.
Selenium 10 mg
Normal growth and
development, prevent
liver cell necrosis &
muscular dystrophy.
Cereals, fish, red meat,
eggs, chees.
Government of India developed national Nutrition Programmes
1. Vitamin A prophylaxis programme.
2. Prophylaxis against nutritional anaemia.
3. Control of iodine deficiency disorders.
4. Balwadi nutrition programme.
5.MMs. Mi. dP
. -Mdasakey meal programme
2
5

FIBRES
Ms. M. P
. Maske
o Fibres help in keeping bowels working regularly and the large intestine healthy.
o Fibres is the indigestible parts of plant foods like beans, fruits.
o The sources of fibres are bread, fruits, vegetables, pasta, cereals, beans, rice, potatoes, etc.
o Two main components of fibre are.
1. Soluble fibre : Its soluble in water, soft and easy to chew. It lowers the cholesterol level, reduce
the
risk of colon cancer, loose weight and prevent bowel syndromes. Ex. Nuts, oats, etc.
2.Insoluble fibre : Its insoluble in water, tough and hard to chew. It reduce the risk and constipation.
Ex. Grains, potatoes, etc.
2
6

IMPORTANCE OF FIBRE IN DIET
27
Ms. M. P
. Maske
o It provide some nutrients known as roughage.
o Help in peristalsis movement of intestine.
o High fibre foods reduce BP and inflammation.
o The weight and size of stool increases and softness because of dietary fibre.

IMPORTANCE OF FIBRE IN DIET
28
Ms. M. P
. Maske
o Reduce the risk of developing haemorrhoids.
o Soluble fibre reduce total blood cholesterol level.
o In diabetic patients, soluble fibre slows the absorption of sugar that
helps improving blood sugar level.
o Increase in dietary fibre intake reduces the risk of death.

WATE
R
o Most abundant compound in the body (65-95%) of water.
o Water is more essential than food, death usually results when about 20%
body water is lost.
o Lack of water increase BP, malfunctions heart and failure of kidney.
o Water is also known as silent nutrient of the body.
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Ms. M. P
. Maske

WATER EXCRETED BY MAJOR CHANNEL
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Ms. M. P
. Maske
Source of Body
water :
o Fluids of the diet.
o Solid which contain water.
o Water produced by oxidation
reaction in the body.
o Lung ( water vapours)
o skin (sweating )
o Kidney (urine)
o Intestinal canal (faeces)
o Lactation (milk)
o Eyes (tears)

IMPORTANCE OF WATER IN DIET
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Ms. M. P
. Maske
o Helps in the transport of nutrients and waste products out of cells.
o It required for absorption, digestion, circulatory and excretory
functions.
o Required for utilising water soluble vitamins.
o Maintain proper body temperature.
o Maintain health and integrity of cell.

o It eliminate excess electrolytes, by-products of metabolism and
urea.
o Regulate body temperature through sweating.
o It moistens mucous membranes of lungs and mouth.
o It lubricates joints.
o Prevent constipation, moisturise skin by maintaining texture and
appearance.
32
Ms. M. P
. Maske

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