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Our food consists of five primary nutrients: carbohydrates, fats, proteins, vitamins, and minerals. Additionally, it contains dietary fibres (also known as roughage) and water.
Nutrient |
Sources |
Main Functions |
Carbohydrates |
Grains (rice, wheat), tubers (potatoes), sugar |
a) Carbohydrates in our food come in the form of sugar and starch. |
Fats |
Animal sources of fats include milk, butter, cheese, and meat. Plant sources of fats include oils. |
a) Fats are stored in our bodies and are also known as energy-giving foods. |
Proteins |
Animal sources of proteins include eggs, fish, meat, milk, and cheese. Plant sources of proteins include pulses like beans. |
Proteins are often referred to as body-building foods as they aid in body growth and help repair damaged tissues. |
Vitamins |
Fruits, vegetables, dairy products, meats |
a) Vitamins and minerals are together called protective foods as they help protect us from various diseases. |
Minerals |
Dairy products, meat, fruits, vegetables, whole grains |
a) Minerals are essential in small quantities and include minerals like sodium, calcium, potassium, iodine, and phosphorus. |
Dietary Fibre |
Fruits, whole grains, pulses, vegetables |
a) Roughage, also known as dietary fibre, is mainly found in plant-based foods such as fruits, whole grains, pulses, and vegetables. |
Water |
Found in various foods and beverages |
Water is vital for our bodies as it helps in absorbing nutrients from food, transporting those nutrients throughout the body, and regulating body temperature. |
a) Take a small amount of the food sample.
b) Add a few drops of dilute iodine solution to the food sample.
c) Observe the colour change.
Observation and Conclusion: If the iodine changes colour to blue-black, it indicates the presence of starch (carbohydrate) in the food sample.
a) Grind the food sample into a paste or powder form.
b) Add 10 drops of water to the mixture.
c) Add 2 drops of copper sulfate solution and 10 drops of caustic soda solution to the mixture.
d) Wait for a few minutes and observe the colour change.
Observation and Conclusion: If the mixture turns violet, it indicates the presence of proteins in the food sample.
a) Take a small portion of the food sample.
b) Wrap it in a piece of paper or crush it.
c) Observe the paper for any oily patches or grease stains.
Observation and Conclusion: If the paper shows an oily patch, it indicates the presence of fats in the food sample.
Vitamins |
Main Sources |
Functions |
Vitamin A |
Mangoes, leafy greens (spinach, kale), carrots, sweet potatoes, apricots, oranges |
Supports healthy bones, skin, tissue, and teeth |
Vitamin B1 (thiamine) |
Whole grain cereals, legumes (beans, lentils), nuts, seeds, pork, enriched rice |
Aids in the functioning of the digestive and nervous systems |
Vitamin B2 (riboflavin) |
Dairy products (milk, yoghurt, cheese), eggs, lean meats, leafy greens, almonds |
Promotes body growth and maintains healthy skin, mouth, and Red Blood Cells (RBCs) |
Vitamin B12 (cyanocobalamin) |
Meat (beef, chicken, fish), eggs, dairy products (milk, cheese), fortified plant-based milk alternatives |
Supports the central nervous system and production of RBCs |
Vitamin C |
Citrus fruits (oranges, lemons, grapefruits), strawberries, kiwi, bell peppers, tomatoes |
Keeps gums, teeth, and joints healthy, and boosts the immune system |
Vitamin D |
Sunlight (exposure to sunlight triggers vitamin D synthesis in the skin), fatty fish (salmon, mackerel), fortified dairy products, egg yolks |
Essential for the healthy development of bones and teeth |
Vitamin E |
Nuts and seeds (almonds, sunflower seeds), spinach, broccoli, avocado, vegetable oils |
Supports the immune system and helps in the formation of red blood cells |
Vitamin K |
Leafy greens (kale, spinach, collard greens), broccoli, Brussels sprouts, green peas, soybean oil |
Essential for blood clotting |
Minerals |
Sources |
Main Functions |
Calcium |
Dairy products (milk, cheese, yoghurt), leafy greens |
Builds and maintains strong bones and teeth, supports muscle and nerve function |
Iron |
Red meat, poultry, fish, legumes, leafy greens |
Essential for the production of haemoglobin and oxygen transport in the body |
Potassium |
Bananas, potatoes, avocados, leafy greens |
Helps maintain proper fluid balance, supports muscle and nerve function |
Magnesium |
Nuts, seeds, whole grains, leafy greens |
Supports bone health, energy production, muscle and nerve function |
Sodium |
Table salt, processed foods |
Regulates fluid balance, nerve function, and muscle contractions |
Phosphorus |
Meat, dairy products, legumes, nuts |
Helps build and maintain strong bones and teeth, plays a role in energy metabolism |
Zinc |
Shellfish, meat, legumes, seeds |
Supports immune function, cell growth and repair |
Iodine |
Seafood, iodized salt, dairy products |
Essential for thyroid hormone production, regulates metabolism |
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