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 Carbohydrates Cereals – Rice, Wheat, Oats, Barley Starchy Vegetables – Potato, Yam, Peas Fruits – All fruits Beverages – Milk Sweets 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, Barley Legumes – Black beans, Chickpea, Soybean, Mung dhal Beverages – Milk Nuts - 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 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