What is the Components Of Diet? Component of Diet (Nutritive and Non-Nutritive)

Component of Diet (Nutritive and Non-Nutritive)

In our diet there are large number of nutrients, nutritive and non-nutritive. There are mainly six components of diet namely Carbohydrates, fats, protein (as macro nutrients), Vitamins, Minerals and Water (as micro nutrients)

 Carbohydrates

 Carbohydrates are the main sources of energy for almost all activities of the  individual. They provide quick energy to body and they are not stored in our body for longer duration. Carbohydrates are the compounds of carbon, Hydrogen and Oxygen with chemical formula CHO. On an average one gram of carbohydrates gives 4 calories of energy on burning. Dieticians recommend 60 to 70 per cent of carbohydrates in our diet where majority of the content should be complex carbohydrates. 

         The primary function of carbohydrates is to provide energy for body especially to brain and nervous system. The body breaks down starches and sugar into substances called glucose. This glucose is used as energy source by body. Excess of carbohydrates are converted into glycogen which are stored in liver and adipose tissues under skin. Less mount of carbohydrates in diet causes under nutrition and weight loss.

Carbohydrates are of two types:-

1. Simple Carbohydrates :-These carbohydrates contain vitamins and minerals. They are used as immediate energy providers. They are also called quick energy food. Sources of simple carbohydrates are fruits, low fat milk, table sugar, refined honey, jam, vegetables (potato, carrot), candy, etc. All simple carbohydrates contain sugar. There are various types of sugar like glucose, fructose, lactose, galactose. Some sugars are digested and absorbed and they are converted into glucose whereas some cannot be digest we call them fiber.
   
2.  Complex Carbohydrates:- Complex carbohydrates are starches which contain various types of sugar molecules combined chemically to from glycogen. This glycogen releases slow energy as compared to simple carbohydrates whereas energy content is higher. They are also good sources of vitamins and fibers. Complex carbohydrates are found in bread, cereals (wheat, Rice,Maize, Bajra) Vegetables, whole pulse (chana dal, mong dal, rajma). Excess amount of complex carbohydrates are stored in liver and tissues from where they release the energy when in need.
   

Proteins 

Proteins are the basic structures of all living cells. They are complex organic compounds which from chain of amino acids that contain. Carbon, Hydrogen and Nitrogen. Protein are main components of muscles, tendons, ligaments, organs glands and all living body fluids like enzymes, hormones and blood. Protein are needed for growth and development of body. it helps to repair or replace the worn out tissues. It does not provided energy in normal routine whereas it acts as energy source only under extreme starvation (hunger). There are two types of proteins:

1. Essential Proteins :- There are nine essential acids which are taken from food and they are not made in body. The sources of essential proteins are pulse, milk, dairy, products, soyabeans, egg, meat, etc. They are required for growth of tissues.
2. Non-Essential Proteins:- There are more than 13 non-essential proteins Body requires them in very less quantity as help in the synthesis of essential proteins. The sources of non-essential proteins are grains, dry-fruits, vegetables.

                                      Proteins requirement depends upon individual's activity on daily basis like tissue growth, injury, pregnancy, etc. Dietician recommended 15 to 20 per cent of protein in our daily diet. High intake of proteins creates overload over kidney and liver. Moreover, it leads to dehydration. Under proteins diet slows down the growth and development along with delayed recovery from injury, Its deficiency diseases are Kwashikorkor, Marasmus.

Fats

  Fats contain atoms of carbon, Hydrogen and Oxygen. They are most concentrated sources of energy in food. On an average one gram of fat on buring gives 9 calories of energy. Fats are stored in body and are used and emergency source of energy. Extra amount of carbohydrates are converted into glycogen and they get mixed up with fatty acids. Fats also carry vitamins like A, D, E and K. Fats are stored  under the skin in from of fatty acids. Fats are important sources of energy for long endurance activities. Fats are important for proper functions of glands and other internal organs. Fats help in transportation of various fats soluble vitamins like A, D, E and K. Fats help during blood clotting, maintenance of skin and hair. Our diet should consist of 5 to 10 per cent of fat. Higher intake of fats increases the risk of obesity and many heart diseases.

1. Saturates fatty Acids :- They contain chain of carbon atoms. They are found in food items like dairy products, cream, butter, coconut oil, palm oil, ghee, animal fat, etc. They are found in soil and liquid form. They have sticky quality.
2. Unsaturated fatty Acids:- This fatty acid is largely comes from plants like peanuts oil, olive oil, soya oil, etc.

Vitamins

 Vitamins are complex compounds of carbon. They are very essential for normal working of body. They are important for metabolism of fats and carbohydrates. They do not provide energy but help to repair and maintenance of various tissue. They are required in very small quantity however if our diet is lacking in these vitamins, they cause certain diseases known as obtained from our food except vitamin D and K which are produced by body. Vitamins are divided into two groups:

A. Fat-soluble Vitamins:-  These vitamins are soluble in fat. They come into our body through fats                                                and they are stored in liver and fatty tissues. These vitamins are A, D, E                                                and K.

I. Vitamin A:-  This vitamin is also known as Retinol. This vitamin is needed for normal growth and                           development of eyes and skin. Deficiency of vitamin A causes night Blindness in                                 which person in unable to see in dim light or night. Sources of vitamin A are milk,                               butter, egg, carrot, cod liver oil, tomatoes, green leafy vegetables, etc.

II. Vitamin D:- This vitamin is important for formation of strong bones and teeth. This Vitamin is                                 also known as sunshine vitamin as sunlight provides this vitamin. Deficiency of this                             vitamin causes Rickets in which the bones of children are deformed. The sources of                             vitamins D are milk, butter, green vegetable, etc.

III. Vitamin E:- This vitamin is important to protect the cell membrane and acts as antioxidant.                                      Vitamin E sources are whole speed grains, nuts, turmeric, etc.

IV. Vitamin K:- This vitamin helps in blood clotting and heals wounds. The sources of vitamin K are cabbage, cauliflower, spinach, cereals, soyabeans, green leafy vegetable, etc.  

B. Water -soluble Vitamins :- These vitamins are soluble in water. They are not stored in body, so                                                       we need them more frequently. These vitamins are B and C. These                                                         vitamins can be destroyed bye heat.

I. Vitamin B :- Vitamin B is of various types. 

           Vitamin B1- is known as Thiamin, it helps growth and development and helps in the                                                  synthesis of carbohydrates. Its deficiency causes Beri-Beri. 

           Vitamin B2- is known as Riboflavin, its help in the growth of Red Blood Cells (RBCs),                                            deficiency of this causes retarded growth. 

           Vitamin B3- is known as Niacin. It deficiency causes Pellagra  in which skin sensitivity is lost                                  and irritation over skin. 

          Vitamin B12- helps nervous system, metabolism and en4ergy transfer for growth. Deficiency                                     of  this vitamin causes Beri-Beri in which person has weak muscles and poor                                         coordination, feels tiredness and weakness. The sources of Vitamin B are milk.                                     egg, meat, grains, cereals, vegetables, peas, beans, etc. 

II. Vitamin C:- Vitamin C is also named as ascorbic Acid. This vitamin is required for                                                   maintenance of ligaments, tendons, blood vessels, capillary walls and delicate lining                             of mouth and gums. Deficiency of this vitamins causes scurvy in which gums bleed.                            Its deficiency causes uncontrolled bleeding, delay blood clotting, etc. The sources of                            vitamin C are citrus fruits like lemon, orange, amla, tomatoes, vegetables, etc.

Minerals 

      Minerals contain certain elements required by our body. They are needed in small quantity but they are very essential for proper growth and development of body. Their deficiency causes certain diseases. They are supplied in the form of salts by various food items. The important minerals required by our body are Iron, Calcium, Phosphorus, Sodium, Iodine, Fluorine, Chloride, Zinc, Potassium and copper.

1. Iron:- It is required for formation of hemoglobin (carry oxygen in blood). Deficiency of Iron               leads to Anaemia. The sources of Iron are green leafy vegetables, egg, meat, etc.
2. Calcium:- It is required for bone and teeth formation. Its deficiency causes Osteoporosis,                            Rickets, retarded growth, less height, delayed recovery from bone injury. The                              sources of Calcium are milk and milk products, fruits, tomatoes, vegetables, etc.
3. Phosphorus:- It helps in making strong bones and teeth. its sources are milk, egg, meat, dry                        fruits, grains.
4. Sodium :- It helps nervous system for better neuromuscular responses. Its deficiency causes                        cramps and tiredness. Its sources are common salt, fruits and vegetables.
5. Iodine:- Its deficiency causes Goiter in which thyroid gland swells by which breathless and                    weakness is experienced by person. Its sources are sea food, iodised salt.
6. Fluoride:- It helps teeth and nails. Its sources are onion, spinach, vegetables.
7. Chloride:- Its helps body to fight against infection, proper functioning of nervous system. It is                   found in milk, egg, meat, etc.