Nutrients

The organic components (protein, carbs, fat, and vitamins) and inorganic complexes (water, minerals), collectively referred to as nutrients, found in food. Chemicals called nutrients are taken from food and are utilized by the body to supply energy, structural materials, and regulatory agents to promote the growth, maintenance, and repair of the tissues that make up the body. Nutrients may also lower the risk of certain diseases.

Our bodies receive 50 different nutrients from food. Every vitamin serves a certain purpose. The majority of foods are multi-nutrient.

Macronutrients:

The nutrients that the body needs in relatively significant amounts are known as macronutrients. Water, lipids, and carbohydrates are all present. They make up the bulk of the diet. Micronutrients are necessary for the correct use of macronutrients. The amount of macronutrients needed is measured in grams.

1. Proteins

The Greek term "protos," which means first, is the source of the English word "protein." They are, in fact, the most crucial components of human nutrition. The complex organic nitrogenous substance known as a protein. They contain different amounts of carbon, hydrogen, oxygen, nitrogen, and sulphur. Amino acids, which are more basic chemicals, make up proteins. The most crucial component of protein is an amino acid. They fall into two categories:

• Essential amino acids: The amino acids that the body cannot produce on its own and must obtain from food are referred to as essential amino acids. They include Leucine, Isoleucin, Lysin, Methinine, and others.
• Non essential amino acids: The majority of amino acids are produced by the body and don't always need to be consumed through food.. E.g. of Non-essential amino acids Alanine, Argentine, Asparagine, Aspartic acid, serine, Glutamic acid, Glutamine, Glycin, Proline, Cysteine, Tryocine Chorine, Abumin.

Functions of protein:

• It supports development and growth.
• It aids in the maintenance and repair of tissue damage and wear.
• It aids in the production of hormones, enzymes, and immunological systems.
• When taken in excess of what the body needs, it serves as a source of energy.

Source:

There are two main dietary sources of protein for humans.

• Animal sources: Milk, meat, eggs, cheese, and seafood all contain proteins that are derived from animals. All of the necessary amino acids are present in sufficient concentrations in these proteins. The protein in eggs is regarded as the best available.
• Vegetable sources: Pulses (legumes), beans, nuts, and oil-seed are all good sources of vegetable proteins. These are lacking in important amino acids. So, consume more of the meal that has that one protein.

Protein requirement:

Our bodies need 15–20% more protein than we consume each day.

• Normal adult: A normal adult should consume 1 gram of protein per kilogram of body weight each day.
• Infant's protein requirement: 
  • Age in month's   
  • body weight - g / k * g
  • 0-3                 2.3
  • 3-6                 1.8
  • 6-9                 1.8
  • 9-12               1.5
• Children:
  • Age in year
  • body weight    g / k * g
  • 1-3 yrs.          1.83
  • 4-6 yrs.          1.56
  • 7-9 yrs.          1.35

Assessment of protein nutrition status:

• Arm muscle circumference. (This is usually done in community)- 12.5 cm normal
• Serum albumin concentration.

Deficiencies diseases:

Protein deficiencies are brought on by:

• Low intake due to lack of money or lack of interest
• A disease's poor absorption and digestion.
• Significant loss (in kidney disease, cirrhosis of the liver).

Causes:

• Sociocultural patterns include things like unfavorable environmental conditions, sizable families, poor maternal health, and ineffective lactation.
• Worm infestation and illness
• Food shortages, poverty, and ignorance.

Effects of protein deficiency:

• During pregnancy: Stillbirth low birth weight and an anemia.
• Infancy and early childhood: Marasmus Kwashiorkor, mental retardation stunned growth and development.
• Adults: Loss of weight, under weight, poor musculature, increased susceptibility to infection, delay wound healing.

2. Fats

Fats are concentrated sources of energy and are made up of the elements carbon, hydrogen, and oxygen. Fats are referred to as lipids as well. They are a significant energy source. The fatty acids are the building blocks of fats.

Functions of fat:

• Fat provides 9 kcals of energy per gram.
• For fat-soluble vitamins like vitamin A, D, E, and K, they serve as transport mediums.
• In deposits, they protect organs like the liver, spleen, and intestine.
• Avoids the skin drying out and scaling.
• Encourages physical growth.

Daily requirement:

• It is suggested to be 10- 20gms of fat per day depending upon the level of calories consumed i.e. 20 percent of the total sumed energy Normal adulti-10-20gram/ day pregnancy: #do ghidayay

.Sources of fats:

• Animal sources Butter, ghee, cheese, fish oil
• Vegetable source: Groundnut, mustard, sesame, sunflower oil, coconut oil.

Fat and diseases:

• Excess intake:
  • It causes obesity and overeating.
  • Blood vascular disease.
  • Cancer (colon cancer, breast cancer). iv. high cholesterol level
• Fewer intakes:
  • A lack of fat-soluble vitamins
  • Dry, flaky skin (phenoderma)
  • A lack of subcutaneous adipose tissue-related thinness
  • Responsiveness to cold

3. Carbohydrates

The primary energy-producing substances are carbohydrates, which are made of carbon, hydrogen, and oxygen. 4 kilocalories are produced by 1 g of carbohydrates. Not more than 50% of the total number of calories needed should be supplied from a balanced diet. derived from carbohydrates. Glucose is a basic type of a carbohydrate. Three important sources of carbohydrates are as follows:

• Starch:The complex molecules, which have a large molecular weight and more than two monosaccharides, are found in grains like wheat, millet, maize, and rice, as well as in roots and tubers like sweet potato and radish.
• Sugar: Monosaccharide glucose, fructose, and galactose disaccharides (sucrose, lactose, and maltose). sugar, grapes , fruitsete.
• Cellulose: This can be discovered in fibrous materials such as tough fibers, vegetables, fruits, and grains. Although it is challenging to digest, it serves as a rough and helps people avoid constipation. Banana and mango

Functions:

• It is the body's main source of energy.
• For the oxidation of fat, it is necessary.
• Additionally, the synthesis of some non-essential amino acids depends on carbohydrates.

Daily requirement:

• In a balanced diet, 50–70% of the total calories should come from carbohydrates.

Deficiency of carbohydrate:

• Marasmus
• In order to stop the excessive breakdown of protein and fat, carbohydrates are required.
• Numerous diseases, including constipation, colon cancer, coronary artery disease, appendicitis, and gallstones, are now recognized to be linked to a lack of fiber.

Excess of carbohydrates:

• Obesity
• Heart disease
• Dental cares.
• Kidney problems etc.

4. Water

Simple compounds like water are made up of two parts hydrogen and one component oxygen. The majority of the food we eat contains it, which makes up two thirds of the body. The body's fluid is mostly dispersed across two body parts:

• Intracellular fluid: It is present inside the cell.
  • Adult: 40%
  • Child: 53.3%
• Extracellular fluid: It is present in outside of cell.
  • Adult: 20%
  • Child: 26.7%

Function of water:

• To remove waste from the body by excretion.
• As a solute dissolver and solvent
• To avoid being constipated.
• To effectively digest meals.
• To control and keep the body's temperature stable.

Micronutrients

1. Vitamins

A class of chemical compounds known as vitamins are regarded as vital nutrients. Since there is little demand for vitamins, they are referred to as micronutrients.

Functions of vitamin:

In numerous animal species, vitamins serve a variety of purposes. Vitamins help humans develop bones and tissue, regulate metabolism, and help turn fat and carbohydrates into energy. Although there is a lot of information on vitamins, research is still being done to understand their biochemical makeup and how they work.

Vitamin 'B' complex:

• Vitamin 'B' is water-soluble vitamin. This consists of eight different vitamins. These are as follows:
  • Vitamin B1 (Thiamine)
  • Vitamin B_{2} (Riboflovin/ vitamin G)
  • Vitamin B_{3} (Niacin/Nicotinic Acid/ Vitamin
  • Vitamin B_{9} (Folate/Folic acid/ Vitamin M)
  • Vitamin B_{7} (Vitamin H/Biotin)
  • Vitamin B_{5} (Pantothenic Acid)
  • Vitamin B_{12} (Cynacobalamine)
  • Vitamin B_{6} (Pyridoxine)

Vitamin B₁ (Th e): A water-soluble vitamin is thiamine. It is necessary for both the health of the neurological system and the metabolism of carbohydrates. It is also necessary for mother's lactation, digestion, strong appetite, and growth. In dry form, thiamine is stable, but when it is heated, boiled, baked, or otherwise processed to create junk food, it loses its stability.

• Functions:
  • It supports normal appetite and functions as a co-enzyme in the metabolism of carbohydrates.
  • Additionally, it aids in the proper operation of the neurological system.
• Sources:
  • Whole grains, cereals, pulses, nuts oils, milk, meat, potatoes, fish, green leafy vegetable, legumes (beans, peas) etc.
• Daily requirement of vitamin B_{1}:
  • 0.5 mg For 1000 calories. 1 - 1.5mg /day

Vitamin B_{2} (Riboflavin): The majority of plant foods contain this yellow vitamin. Avoid storing in the body since it is needed daily.

• Functions:
  • It serves as a co-enzyme in the metabolism of proteins, carbohydrates, and fats.
  • Encourages eyes and skin health.
• Sources:
  • Liver, meat, egg, green leafy
• Daily requirement:
  • 0.6mg / 1000 kcal of energy. J * 5 - 2mg
• Deficiencies diseases:
  • Angular stomatitis (cracks on mouth corner)
  • Redness and burning sensation in eye, photophobia (light sensitivity)
  • Glossitis. Soreness inflammation

Niacin (Vitamin B3): White crystalline soluble in water and is stable with heat light, acids and alkalis.

• Functions:
  • It contributes to the metabolism of lipids, proteins, and carbohydrates.
  • Essential for the skin's, digestive system's, and neurological system's typical functioning.
  • Manage your lipid and cholesterol levels.
• Source:
  • Liver, ground nut, whole cereals, pulses, meat, fish.
  • Daily requirement:
  • 6.6mg / 1000 * kcal
• Deficiency disease:
  • Pellagra is caused by a niacin deficit and is characterized by three 4Ds.
  • Diarrhoea
  • Dementia
  • Death
  • Dermatitis

Pyridoxine (Vitamin B6): Also known as pyridoxal or pyridoxamine. It is stable vitamin. 

• Function:
  • It is necessary for the metabolism of proteins and fats, the manufacture of hemoglobin, and the integrity of the central nervous system.
• Sources:
  • Foods like meat, fish, legumes, cereals
• Daily requirement:
  • In adult 2mg / d * ay J - 2 M Deficiency: Cheilosis, anaemia, irritability

Vitamin B_{12} (Cynacobalamine): It is a sophisticated organo-metabolic substance. Red crystals make up the material. It is created in the human colon. The heat destructs it. Vitamin B 12 produced by intestinal bacteria is not absorbed by the body, similar to folic acid..

• Functions:
  • Plays a crucial part in the synthesis of DNA.
  • It promotes nutrition metabolism.
  • It is necessary for the development of red blood cells.
  • Making of hemoglobin.
• Sources:
  • Meat, milk, cheese, eggs.
  • Vitamin B_{12} is not found in foods of vegetable origin.
• Requirement  : 
  • Normal adult: 1mcg
  • Pregnancy/lactation: 1.5 mcg
  • Infant /children: 0.2 mcg
• Deficiency:
  • Megaloblastic anaemia 
  • Infertility
  • Pernicious anaemia not enough present of
  • Neurological disorder

Folate: Alternative name is folacin, folic acid.

• Functions:
  • These all aid in the metabolism of certain amino acids.
  • Red blood cell maturation assistance.
  • Aid in the production of DNA and RNA.
• Sources:
  • Leafy vegetable.
  • Liver, eggs, dairy product (But should not be cooked high).
• Requirements:
  • Adult: 100mcg
  • Pregnancy: 400mcg
  • Lactation: 150mcg
  • Children: 100mcg
• Deficiency:
  • Macrocytic anaemia

Vitamin C (Ascorbic acid): Ascorbic acid, a form of vitamin C, is water-soluble. Oxidation and high temperatures, like those used in frying, quickly destroy it. Szent Gyorgyi discovered vitamin C in 1928 and isolated it. He discovered it in cabbage, organs, and adrenal tissue.

• Functions:
  • For collagen to develop, it is necessary. Collagen acts as a supporting matrix for bones, cartilage, connective tissue of all kinds, and blood vessels. It strengthens immunity to infection and aids in the healing process.
  • The absorption of iron from vegetable meals is facilitated by vitamin 'C'.
  • It encourages wound healing and boosts infection resistance.
• Sources:
  • Citrus fruit like; Amala (Gooseberry) is the richest source, leman, orange, papaya, strawberries, guava etc
  • Green leafy vegetables like: potato, tomatoes, cabbage, germinating pulses, green peppers, radish etc.
• Daily requirements:
  • Adult: 50mg daily
  • Pregnancy: 80mg daily
  • Lactation: 50+30mg daily
  • Children: 40mg daily
  • Infants: 30 to 50mg daily
• Deficiency:
  • Scurvy is caused by a vitamin C deficiency. Swollen and bleeding gums, bleeding into the skin, sluggish wound healing, anemia and weakness, loose teeth, and a severe vitamin C deficit that results in kidney stones are symptoms.

Vitamin 'A' (Retinol):

Since it is a fat-soluble vitamin, cooking hardly results in any loss. Retinol and beta carotene are the two main forms of vitamin "A" that are typically consumed.

• Retinol: Is a crucial type of vitamin "A." Liver meat, egg, and milk fat are rich sources. 
• Beta-carotene: The main source of beta-carotene is plants. Dark green foliage and brightly colored fruits and vegetables are rich sources. In the intestinal mucosa, beta-carotene is transformed into retinal.

Functions:

• It helps to produce the retinal pigments required for vision in low light.
• It is essential for preserving the health and proper operation of the glandular and epithelial tissue found in the uterus, digestive tract, and urinary tract.
• Mucous secretion is encouraged by vitamin A.

2. Minerals

The body depends on minerals, which are inorganic substances that act as catalysts in metabolic reactions. The human body contains more than 50 chemical components that are necessary for growth, healing, and regulation of essential bodily processes. They have minimal needs for development, maintenance, and reproduction.

The major types:

• Major minerals: Calcium, phosphorus, sodium, potassium, and magnesium are among the major minerals.
• Trace elements: The body needs trace elements in amounts that are less than a few milligrams per day, such as iodine, fluorine, zinc, copper, cobalt, and manganese. Since an excessive amount of trace elements can have harmful effects, they shouldn't be utilized as dietary supplements.

When a daily requirement for a mineral is 100 mg or more, it is also classed as a macro mineral. When a daily requirement is less than 100 mg, it is defined as a micro mineral.