ESSENTIAL NUTRIENTS

What nutrients do we need?What are their benefits?

What foods can we find them in?

Essential Nutrients

• Carbohydrates• Protein• Fats• Fibre• Vitamins• Minerals

Carbohydrates

• Constitute >50% of the daily diet• Also known as sugars and starch (glucose,

fructose and sucrose). Are the principal energy source for us.

• We need adequate carbohydrate stores for proper functioning.

• Carbohydrates travel in the blood and are stored in muscles as Glycogen.

Sources of CarbohydratesCereals – Rice, Wheat, Oats, BarleyStarchy Vegetables – Potato, Yam, PeasFruits – All fruitsBeverages – MilkSweets and added sugar

Proteins• Amino acids are the building blocks of

proteins which make up muscles, organs and tissues.

• Excess protein is converted to fat and stored.

• The body uses protein as a main energy source only if it is in distress.

Protein sources - examples

Whole grains – Whole grain bread, Brown rice, BarleyLegumes – Black beans, Chickpea, Soybean, Mung dhalBeverages – MilkNuts - Peanuts, Cashews, Almonds, Walnuts

Fats and Oils

• Fats are the storage form of energy, secondary to carbohydrates.

• Fats are stored around organs and under the skin, for protection and warmth.

• Fats are rich in energy, providing nearly 10 times more energy than other nutrients.

It is important to regularly consume fat in the diet.

Fats and Oils

• Saturated fats come mostly from animal products (meat, whole-milk, dairy products, including cheese, sour cream, ice cream and butter) and unsaturated fats are from plants (Olive oil, Peanut butter, Almonds)

• There are “good” fats and “bad” fats. • Low-density lipoprotein (LDL), is "bad"

cholesterol while High-density lipoprotein (HDL) is "good" cholesterol.

Dietary Fibre• Dietary Fibre is derived from plant foods only.

Eg. Lentils, beans, cereals, fruits, vegetables. • Fibres speed up bowel movement and

increase the bulk of faeces.• Fibre is also known to prevent many diseases,

such as cancer.• They aid digestion and prevent constipation• Helpful in controlling weight• Recommended dosage :

• 25 grams in girls/women under 50

• 30-38 grams in boys/men under 50

Insoluble vs Soluble Fibers

Soluble fibers attract water and form a gel, which slows down digestion/absorption and hence good for diabetics.

Insoluble fibers are gut-healthy fiber as they have a laxative effect, add bulk to the diet, helping prevent constipation

Vitamins• Vitamins are found mostly in vegetarian foods and dairy products. • They keep metabolism regular and help release energy from

digested foods.• Allow the body to process carbohydrates, fats, and proteins.• Vitamin deficiency causes certain diseases. • Optimum vitamin levels protect the body from heart disease and

cancer.

Vitamins are best assimilated when consumed from natural sources

There are 13 well-identified vitamins

Fat soluble• Vitamin A – Carrots, Red pepper, Papaya, Lettuce, Apricots• Vitamin D – Sunlight, Cheese, Egg yolk• Vitamin E – Almonds, Bell pepper, Turnip, Spinach• Vitamin K – Green leafy vegetables, Tomatoes, Cauliflower,

Cucumber

• Water soluble– B group vitamins – Details on next slide– Vitamin C – Oranges, Lemon, Strawberries, Broccoli,

Vitamins

Group B Vitamins

• Thiamin – Pistachio, Pecan nut• Riboflavin - Yogurt, Soybean, Mushroom• Niacin - Peanuts, Mushrooms, Green peas• Pantothenic acid – Mushroom, Corn, Sweet potato• Biotin – Walnut, Carrot, Onion• Vitamin B6 – Bell pepper, Squash, Spinach• Folate/Folic acid – Spinach, Broccoli, Cauliflower• Vitamin B12 – Yogurt, Animal products

Minerals• Minerals are inorganic substances derived basically from

plants.• 14 minerals have been shown to be critical to human health.

• Calcium – dark green leafy vegetables, orange juice and milk

• Chromium – Broccoli, Garlic• Copper – Sesame seeds, cocoa,

chocolate• Fluorine –Tea, Toothpaste• Iodine – Iodized salt, potatoes• Iron - dried beans, peanuts,

cashew nuts• Magnesium – Brown rice, spinach,

lentils

• Manganese – Cloves, Saffron, Chocolate

• Molybdenum – Beans, Peas, Almonds

• Phosphorus – Cheese, Soy-based foods

• Potassium – Baked potatoes, apricots

• Selenium - Mushrooms, mustard seeds

• Sodium – Cabbage, Spinach, Papaya

• Zinc – Mung dhal, Cocoa powder