nutritive value of fruits and vegetables. nutrients substances obtained from food that provide...
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Nutritive value of fruits and vegetables
NutrientsSubstances obtained from food that provide nourishment
Macronutrients Micronutrients
Energy producing Protective
Carbohydrates, fats, proteins
Vitamins, minerals
Nutritive value of fruits and vegetables
Major nutrients in foods
• Water • Carbohydrates• Proteins• Fats• Vitamins• Minerals• Bioactive compounds
Nutritive value of fruits and vegetables
Water
• Substrate of biological reactions or acts as the matrix or vehicle in which these reactions take place
• Regulates the temperature and pH in the human body• Maintains cell and tissue integrity
Nutritive value of fruits and vegetables
• After water, carbohydrates are the main components of fruits and vegetables and represent more than 90 % of their dry matter
• Classified into three groups- Monosaccharides (glucose, fructose, arabinose, xylose)- Oligosaccharides (sucrose, maltose, raffinose, stachyose)- Polysaccharides (starch, cellulose, hemicellulose)
- RDA for carbohydrates is 130 g/ day, except in cases of pregnancy (175 g/day) and lactation (210 g/day)
Carbohydrates
Nutritive value of fruits and vegetables
Functions of proteins
• Necessary for building and repairing of body tissues• Act as transport nutrients • Act as enzymes and hormones• Supply 4Kcal/ g energy• Help in recovering from infections and diseases (strenghten immune
system)• RDA for protein is 34-56 g/ day, depending upon age and sex• During pregnancy and lactation it is 71 g/ day
Nutritive value of fruits and vegetables
Functions of fats
• Supply energy 9 Kcal/g• Essential for absorption of fat soluble vitamins such as vitamin A, D, E, K
Nutritive value of fruits and vegetables
Vitamin Functions Deficiency
Vitamin A
Essential for proper vision, healthy skin, alimentary and urinary tractsReduces susceptibility to infections foods rich in beta-carotene may reduce the risk of lung cancer and certain oral cancers
Night blindness and keratomalacia
Vitamin D
Essential for healthy bones Helps in calcium absorption in body
Rickets (in children) and osteomalacia (in adults)- degeneration of bones
Vitamin E
Possesses antioxidant propertyReduces risk of degenerative diseasesPrevents oxidation of lipids and maintains cell integrity
Enhanced fragility of redblood cells and increasedurinary excretion of creatineindicating muscle damage
Nutritive value of fruits and vegetables
Fat soluble vitamins: Vitamin A, D, E, KWater soluble vitamins: Vitamin B complex, C
Vitamins
Cont….
Vitamin Functions Deficiency
Vitamin K It is an antihaemorrhagic vitamin. It is necessary for the clotting of blood, Necessary for liver functioning
Prolonged blood clotting time which may lead to internal hemorrhage and uncontrolled bleeding
Vitamin B complex
Includes thiamine, riboflavin, nicotininc acid, pantothenic acid, pyridoxine, folic acid, biotin, choline, inositolAct as co-enzymes and therefore esssential for the metabolism and proper utilization of energy, carbohydrates and fats
Deficiency diseases involving the these vitamins are multiple in nature
Vitamin C Required for collagen synthesis, bone and teeth calcificationHelps in absorption of dietary ironBuilds resistance to infectionAids in the prevention and treatment of the common coldGives strength to blood vesselsOne of the major antioxidant nutrients
Scurvy: soft and bleeding gums
Nutritive value of fruits and vegetables
• Important Minerals• Calcium• Phosphorus• Iron• Sodium• Potassium• Magnesium• Zinc
• Copper
Nutritive value of fruits and vegetables
Minerals Functions
Calcium Formation and maintenance of skeleton and teethContraction of muscles and normal functioning of heartand nervous system
Phosphorus For healthy bones and teethComponent of nucleic acids Helps in cellular metabolism of nutrients
Iron Essential for formation of hemoglobin of red blood cells of blood and transport of oxygen Necessary for various oxidation reduction reactions in body
Potassium In conjunction with sodium, it is necessary to maintain osmotic balance and keep cells in shape
Magnesium Required for cellular metabolismPresent in bones alongwith calcium
Nutritive value of fruits and vegetables
Major Phytochemicals
Carotenoids: Lycopene, Lutein, Zeaxanthin, -carotene
Polyphenolics: Flavonoids, Flavones, Anthocyanine
Glucosinolate: Sulphoraphane, Indole-3-Carbinol
Thiosulphides: Alliin, Methiin, Ethiin
Dietary fiber: Lignin, Pectin, Cellulose, Dietary fiber
Miscellaneous : Selenium, Phytosterol & stanol, Saponins
These are substances present in foods at low levels that may have a role in health maintenance in humans
Have antioxidant properties
Bioactive Compounds or Phytochemicals
Nutritive value of fruits and vegetables
Principle Nutrient value % of RDA
Energy 70 kcal 3.5
Carbohydrates 15.9 g 12
Starch 15 g -
Dietary fibre 2.5 g 7
Fat 0.1 g 0.5
Protein 1.89 g 3
Vitamin C 11.4 mg 20
Calcium 10 mg 1
Iron 0.73 mg 9
Magnesium 22 mg 5.5
Phosphorus 61 mg 9
Potassium 455 mg 10
Nutritional value of raw potato (with peel) per 100 g
(Source: USDA National Nutrient Database)
Nutritive value of fruits and vegetables
Health benefits of potato
• Potato is a wholesome food and a person won't be hungry at all, for some
hours, after eating potatoes. It contains carbohydrate, which is a good source
of energy. They facilitate easy digestion. So, if you are suffering from diarrhea,
eating potato is best!
• The energy produced through potato gets stored as glycogen in muscle and
liver and functions as a readily available energy during prolonged, strenuous
exercise. That’s why; it is an important part of players’ diet.
Nutritive value of fruits and vegetables
Health benefits of potato
• Potatoes are rich source of vitamin C, vitamin B6, copper, manganese, and
dietary fiber.
• Potatoes help to improve resistance to heart attack and stroke. The
potassium content, available in potatoes, helps in maintaining fluid and
electrolyte balance in the body cells.
• Raises the glucose level in the blood and over intake may cause obesity,
hence it is not recommended for obese or diabetic people.
Nutritive value of fruits and vegetables
Nutritive value of raw mango (per 100g)
Principle Nutrient value % of RDA
Energy 70 kcal 3.5
Carbohydrates 17 g 13
Dietary fiber 1.8 g 4.5
Fat 0.27 g 1
Protein 0.51 g 1
Vitamin A 765 IU 25.5
Vitamin C 27.7mg 46
Calcium 10 mg 1
Iron 0.13 mg 1.5
Magnesium 9 mg 2
Potassium 156 mg 3
(Source: USDA National Nutrient Database)
Nutritive value of fruits and vegetables
Health benefits of mango
• Many Indians consider the mango to be a blood builder, and good for
anaemia due to its high iron content.
• It is also said to be good for alleviating menstrual and muscular cramps.
The fruit has a high potassium and magnesium content.
Nutritive value of fruits and vegetables
Health benefits of mango
• Its papain-like enzyme is good for digestion and purifies the intestines.
Mango juice has also been proven to kill certain viruses. It also has good
fibre, beta-carotene, vitamins C, B1, B2, B3, B6, zinc and calcium.
• The fruit is also effective in cooking as a meat tenderiser and flavour
enhancer.
Nutritive value of fruits and vegetables
Nutritive value of grapes per 100 g
(Source: USDA National Nutrient Database)
Principle Nutrient value % of RDA
Energy 69 kcal 3.5
Carbohydrates 18 g 14
Dietary fiber 0.9 g 2
Fat 0.16 g 0.5
Protein 0.72 g 1
Vitamin A 66 IU 3
Vitamin C 10.8mg 18
Calcium 10 mg 1
Iron 0.36 mg 4.5
Magnesium 7 mg 2
Potassium 191 mg 4
Grapes, red or green
(European type, Thompson seedless)
Nutritive value of fruits and vegetables
Health benefits of grapes
• Rich source of vitamin A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium.
• Contain flavanoids that are very powerful antioxidants which can reduce the damage caused by free radicals and slacken ageing.
• Considered as laxative food owing to their organic acid, sugar and cellulose
Nutritive value of fruits and vegetables
Nutritive value of banana per 100 gPrinciple Nutrient Value % of RDA
Energy 90 kcal 4.5
Carbohydrates 22.84 g 18
Fat 0.33 g 1
Dietary fiber 2.6 g 7
Protein 1.09 g 2
Vitamin A 64 IU 2
Vitamin C 8.7 mg 15
Calcium 5 mg 0.5
Iron 0.26 mg 2
Magnesium 27 mg 7
Potassium 358 mg 8
(Source: USDA National Nutrient Database)
Nutritive value of fruits and vegetables
Health benefits of banana
• One banana has 11% of RDA of dietary fibre and only about 108 calories which helps to maintain healthy bowel movement.
• Has high amount of potassium (13 % of RDA) that can help lower blood pressure, which helps to reduce incidence of atherosclerosis and heart attack.
• Rich in vitamin B6 (34% of RDA) which helps to maintain proper. functioning of nervous system, production of white blood cells and plays pivotal role in cell formation.
Nutritive value of fruits and vegetables
Nutritional value of tomato per 100g
(Source: USDA National Nutrient Database)
Principle Nutrient Value % of RDA
Energy 18 kcal 1
Carbohydrates 3.9 g 3
Fat 0.2 g 0.7
Dietary fiber 1.2 g 3
Protein 0.9 g 1.6
Vitamin A 833 IU 28
Vitamin C 13 mg 21.5
Calcium 10 mg 1
Iron 0.3 mg 4
Magnesium 11 mg 3
Potassium 237 mg 5
Nutritive value of fruits and vegetables
Health benefits of tomato
• Contain ‘lycopene’ pigment which is a vital anti-oxidant that helps to fight against cancerous cell formation as well as other kinds of health complications and diseases.
• When tomato products are heat processed the bioavailability of the Lycopene actually increases rather than the anticipated decrease.
• It is a rich source of vitamins and minerals. A single tomato can provide 40% of the daily requirement of vitamin C which is a natural antioxidant.
• High potassium helps to maintain nerve health, whereas high iro helps to maintain blood health. Tomatoes are rich in vitamin K which plays a major role in blood clotting.
• It also improves eye health and prevents hypertension and urinary tract infections
Nutritive value of fruits and vegetables
Let us sum up
• Food is composed of nutrients: macronutrients and micronutrients classified according to the amount required for a healthy body.
• Fruits and vegetables are called ‘Protective foods’.
• They are a rich source of sugars, vitamins, minerals and bioactive compounds which help to maintain proper functioning of the body.
Nutritive value of fruits and vegetables