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1 Functions and Classification of Foods Food nourishes the body. Food influences long term health prospects of an individual. Food is consumed for various reasons. FUNCTIONS OF FOOD Physiological Function Food satisfies hunger and has satiety value. Food helps in maintaining normal secretions of enzymes and hormones. Food supplies nutrients. Nutrients that are obtained through food have vital effects on physical growth and development, maintenance of normal body function, physical activity and health. Nutritious food is needed to sustain life and activity. Different nutrients perform different functions. The nutrients must be obtained through a judicious choice and combination of foodstuffs from different food groups. Due to the presence of certain chemical substances like antioxidants food helps in preventing diseases. Social Function Food is a symbol of hospitality and friendship throughout the world. Offering a cup of coffee or tea is a symbol of friendship. In times of disaster or sorrow food is offered to the affected person. Food has been a part of community, social, cultural and religious life. Special foods are distributed as prasad in the religious functions. Feasts are given at specific stages of life such as birth, naming ceremony, birthdays and marriages. Even during death ceremony food is offered to relatives. Offering food to beggars is a ritual since ancient times. Now-a-days annadanam is done regularly in temples. Food creates a relaxed atmosphere. Food is served in executive meetings and lunch-ons are served in political meetings. Visiting dignitaries of a country are offered banquet lunches. Food is shared in pot-luck parties. Food is used as an expression of love, friendship and social acceptance. Sweets are distributed to friends and relatives during festival season. Happiness is shared with friends and relatives after being successful in an examination. 3 4 Human Nutrition Psychological Function Consumption of food not only satisfies hunger physiologically but gives mental happiness. Food eaten with close relatives and friends gives greater satisfaction. Food is an outlet of emotion. As a result, people eat more when they are tensed or happy. Some may not eat food when they are worried. Intake of food may be affected in sick and hospitalised patients. Anger and frustration may turn one against food. For some people loneliness and boredom are relieved by continuous nibbling the food. People become overweight or underweight when psychologically disturbed. Food is gratification of pleasure and a relief from stress. Some foods are forbidden like onion, garlic and meat by brahmins due to cultural restrictions. Food is a source of security. People feel reasonably secure when they have enough food stored up. Familiar foods give a sense of security when one has to eat away from home. Thus for an average man food is more than a substance supplying nutrients for health. It is the sum of culture and traditions, emotional gratification of pleasure and relief from stress, a means of communication, security and status symbol. CLASSIFICATION OF FOODS Foods are classified according to their functions in the body. Energy Yielding This group includes foods rich in carbohydrate, fat and protein. One gram of carbohydrate gives 4 calories. One gram of protein gives 4 calories. One gram of fat gives 9 calories. This group may be broadly divided into two groups: Cereals, pulses, nuts and oilseeds, roots and tubers. Pure carbohydrates like sugars, fats and oils. Cereals provide in addition to energy, large amounts of proteins, minerals and vitamins in the diet. Pulses also give protein and B-vitamins besides giving energy to the body. Nuts and oilseeds are rich in energy yielding as they are good sources of fats and proteins. Roots and tubers though mainly provide energy, they also contribute to some extent to minerals and vitamins. Pure carbohydrates like sugars provide only energy (empty calories) and fats provide concentrated source of energy and fat soluble vitamins. Body Building Foods rich in protein are called body-building foods. They are classified into two groups: Milk, egg, meat, fish: They are rich in proteins of high biological value. These proteins have all the essential amino acids in correct proportion for the synthesis of body tissues. Pulses, oilseeds and nuts: They are rich in protein but may not contain all the essential amino acids required by the human body. Functions and Classification of Foods 5 Protection and Regulation Foods rich in protein, vitamins and minerals have regulatory functions in the body e.g., maintaining the heart beat, water balance, temperature etc. Protective foods are broadly classified into two groups: Foods rich in vitamins and minerals and proteins of high biological value; e.g., milk, egg, fish, liver, etc. Foods rich in certain vitamins and minerals only; e.g., green leafy vegetables and fruits. Maintenance of Health Food contains certain phytochemicals which act as antioxidants. These help in preventing degenerative diseases. Phytochemicals are non-nutrient compounds found in plant derived food that have biological activity in the body. Antioxidants include compounds that protect biological systems against the potentially harmful effects of processes or reactions that can cause excessive oxidation. Food plays an important role in the prevention of cancers, heart diseases and in controlling diabetes mellitus, due to the presence of antioxidants. Whole grains, soya bean, green leafy vegetables, coloured fruits and spices, contain antioxidants. FOUR FOOD GROUPS According to Indian Council of Medical Research, foods are grouped as shown in Fig. 1.1: Fig. 1.1. Four food groups suggested by ICMR. Source: Dietary guidelines for Indians—A manual, 2011, National Institute of Nutrition, ICMR, Hyderabad 500 007. 6 Human Nutrition Nutrient content of food groups is given Table 1.1. Table 1.1: Food Groups Suggested by ICMR (2011) Food group 1. Cereals, Millets and Pulses: Rice, Wheat, Ragi, Bajra, Maize, Jowar, Barley, Rice flakes, Wheat flour, Breakfast cereals. Pulses and Legumes: Bengal gram, Black gram, Green gram, Red gram, Lentil (whole as well as dhal), Cowpea, Peas, Rajmah, Soyabean, Beans. 2. Milk and Animal Products: Milk, Curd, Skimmed Milk, Cheese, Chicken, Liver, Fish, Egg, Meat. 3. Vegetables and Fruits: Fruits: Mango, Guava, Tomato, Papaya, Orange, Sweet lime, Watermelon. Green leafy vegetables: Amaranth, Spinach, Gogu, Drumstick leaves, Coriander leaves, Fenugreek leaves. Other Vegetables: Carrots, Brinjal, Ladies finger, Beans, Capsicum, Onion, Drumstick, Cauliflower. 4. Oils, Fats and Nuts: Fats: Butter Ghee, Hydrogerated fat, Cooking oils like groundnut, mustard, sunflower. Sugar: Jaggery and Cane-sugar. Almonds, walnuts and gingelly seeds. Main nutrients Energy, Protein, Invisible fat, Vitamin-B1, Vitamin-B2, Folic acid, Iron, Fibre. Energy, Protein, Invisible fat, Vitamin-B1, Vitamin-B2, Folic acid, Calcium, Iron, Fibre. Protein, Fat, Vitamin-B 1, Vitamin-B 2, Calcium, Iron. Carotenoids, Vitamin-C, Fibre, Invisible fat, Vitamin-B2, Folic acid, Iron. Carotenoids, Vitamin-B 2, Folic acid, Calcium, Iron, Fibre. Carotenoids, Folic acid, Calcium, Fibre. Energy, Fat, Essential fatty acids. Energy Protein, -3 fatty acids. Each food group is a source of different nutrients. Balanced diet should include all the food groups. QUESTIONS 1. Explain the various functions of food. 2. Discuss in detail classification of foods. 3. How are foods grouped according to ICMR? Give the nutrient content of different groups. 4. Explain the significance of food in various social functions. 2 Nutritive Value of Foods—Group I Cereals, Millets and Pulses NUTRITIVE VALUE OF CEREALS AND MILLETS The major cereals consumed in India are rice and wheat. Jowar, bajra and ragi are millets and can be grown with low rainfall and poor irrigation. Nutritive value of different cereals is given in Table 2.1. Energy: Cereals are the main source of energy, contributing 70–80 per cent of the requirement. Hundred grams give around 340 kcal of energy. Carbohydrates: Dry matter of cereals contains 80 per cent of carbohydrate. The two carbohydrates present are fibre and soluble carbohydrate. The fibre constituents are cellulose, hemicellulose and pentosans which are concentrated in the bran layers. Of the soluble carbohydrate, starch is the most important carbohydrate in all cereals. Small quantities of dextrin and sugars are also present. Free sugars include simple sugars such as glucose and disaccharides like sucrose and maltose. Of all the cereals, whole wheat, ragi and bajra contain high amount of fibre. Protein: The proteins present in cereals are albumins, globulins, prolamines (gliadins) and glutelins. The proportion of these proteins differ in different cereals. The gliadins and glutelins are known as gluten proteins. The gluten has unique elasticity and flow properties which are used for baking bread and making chapattis. Cereals contain 6–12 per cent protein, which is generally deficient in lysine. They provide more than 50 per cent of protein requirement as they are consumed in large quantities. Among cereals, rice protein is of better quality than the others. Cereals, when consumed with pulses, the protein quality improves due to mutual supplementation. Cereals are deficient in lysine and rich in methionine. Pulses are deficient in methionine and rich in lysine. Hence, there is improvement in protein quality of both proteins. Fat: Cereals are generally low in fat. The fat content varies from 2 to 5 per cent. Considering the amount of cereal consumed it is estimated that fat present in cereals can meet more than 50 per cent of our essential fatty acid requirement. Cereals together with pulses can nearly meet the essential fatty acid requirements of an adult. 7 346 325 341 348 245 Rice bran Rice flakes Rice puffed Wheat flour (whole) Wheat flour (refined) Wheat bread (white) 6.8 7.8 11.0 12.1 7.5 6.6 13.5 0.7 0.9 1.7 0.1 1.2 16.2 0.5 1.0 0.4 0.6 1.3 7.6 0.9 3.6 1.9 5.0 (g) Fat 51.9 73.9 69.4 73.6 77.3 48.4 78.2 76.7 79.0 77.4 72.0 62.8 24.6 66.2 72.6 67.5 11 23 48 23 20 67 10 10 9 10 344 50 9 10 25 42 Carbo- Calcium hydrates (g) (mg) – 121 355 150 238 1410 160 190 143 280 283 380 121 348 222 296 Phosphorus (mg) 1.1 2.7 4.9 6.6 20 35 0.7 3.2 1.0 2.8 3.9 3.8 1.1 2.3 4.1 8.0 (mg) Iron – 25 29 0 0 – 0 2 – 9 42 0 32 90 47 132 ( g) 0.07 0.12 0.49 0.21 0.21 2.7 0.06 0.21 0.21 0.27 0.42 0.98 0.11 0.42 0.37 0.33 (mg) Carotene Thiamine – 0.07 0.17 0.01 0.05 0.48 0.06 0.16 0.05 0.12 0.19 0.16 0.17 0.10 0.13 0.25 Riboflavin (mg) Source: Gopalan C., et al., Revised and Reprinted, 2011, Nutritive Value of Indian Foods, National Institute of Nutrition, ICMR, Hyderabad. 345 393 Rice, raw, milled 346 Rice, raw, handpounded 7.5 6.4 346 Rice, parboiled, milled Ragi 13.6 7.3 374 Oat meal 4.7 11.1 8.5 125 Maize, tender 328 342 Maize, dry 10.4 Rice, parboiled, handpounded 349 349 Jowar 11.6 (g) (kcal.) 361 Protein Energy Bajra Food Table 2.1: Nutritive Value of Cereals (per 100 g) 0.7 2.4 4.3 4.1 4.0 29.8 1.9 3.9 3.8 4.0 1.1 1.1 0.6 1.8 3.1 2.3 (mg) Niacin 8 Human Nutrition Nutritive Value of Foods—Group I Cereals, Millets and Pulses 9 Minerals: Cereals are not good sources of minerals but they contribute significantly due to large amounts of cereals consumed. Rice (particularly polished rice) is poor in calcium and iron. Ragi is rich in minerals, especially calcium. Millets are rich in minerals and fibre. Millets are also rich in phytate and tannin and hence interfere with mineral availability. About 95 per cent of minerals are the phosphates and sulphates of potassium, magnesium and calcium. A considerable part of phosphorus in cereals is present in the form of phytin. Phosphorus and calcium present in phytin are not available for absorption. Phytates present in cereals decrease the absorption of iron. Unrefined cereals contain more phytates than refined or polished cereals. On germination of the grains, the phytate content reduces due to enzymatic breakdown and iron availability is improved. Some mineral elements like copper, zinc and manganese are also present in very small quantities in cereals. Vitamins: Cereals, particularly the whole grains are an important source of B-vitamins. Since most of these vitamins are in outer bran, polishing the grains reduces the B-vitamin content. Highly polished rice has low level of B-vitamins. Parboiling which includes soaking in water and steaming of paddy results in seeping of vitamins present in outer layer into the grain. Hence, milled and polished parboiled rice contains much of the vitamins. Maida contains less B-vitamins than wheat flour as outer layers are removed during the process of making maida. Cereals do not contain either -carotene or vitamin C. Yellow maize contains small amount of -carotene. NUTRITIVE VALUE OF PULSES Energy: Pulses give 340 calories per 100 g which is almost similar to cereal calorie value. Carbohydrates: Pulses contain 55 to 60 per cent starch. Soluble sugars, fibre and unavailable carbohydrates are also present. The unavailable sugars in pulses include substantial levels of oligosaccharides of the raffinose family (raffinose, verbascose and stachiose) which produces flatulence in man. These sugars escape digestion due to lack of -galactosidase activity and digested by the microflora of the lower intestinal tract resulting in the production of large amount of carbon dioxide, hydrogen and small amount of methane. Fermentation, germination, cooking, soaking and autoclaving reduce considerable amount of oligosaccharides. Whole grams contain more fibre. Protein: In a vegetarian diet, pulses are important source of protein. They give about 20–25 per cent protein that is double the amount of protein compared to cereals. They contain chiefly globulins. Albumins can also be seen in pulses. The proteins of pulses are of low quality since they are deficient in methionine and red gram is deficient in tryptophan also. However, pulses are rich in lysine. Hence, they can supplement cereal protein. A mixture of cereals and pulses is superior to that of the either one. The most effective combination to achieve maximum supplementary effect is 8 parts of cereals and 1 part of pulses. This combination gives a protein quality equivalent to animal protein. 369 347 323 347 334 348 321 315 340 346 335 432 Bengal gram, roasted Black gram, dal Cow pea Field bean, dry Green gram, whole Green gram, dal Horse gram, whole Peas, dry Peas, roasted Rajmah Red gram, dal Soyabean 43.2 22.3 22.9 22.9 19.7 22.0 24.5 24.0 24.9 24.1 24.0 22.5 20.8 19.5 1.7 1.3 1.4 1.1 0.5 1.2 1.3 0.8 1.0 1.4 5.2 5.6 5.3 (g) Fat 20.9 57.6 60.6 58.8 56.5 57.2 59.9 56.7 60.1 54.5 59.6 58.1 59.8 60.9 Carbohydrates (g) 240 73 260 81 75 287 75 124 60 77 154 58 56 202 (mg( Calcium 10.4 2.7 5.1 6.4 7.05 6.8 3.9 4.4 2.7 8.6 3.8 9.5 5.3 4.6 (mg) Iron 426 132 – 18 39 71 49 94 0 12 38 113 129 189 Carotene g) ( 0.73 0.45 – 0.47 0.47 0.42 0.47 0.47 0.52 0.51 0.42 0.20 0.48 0.30 (mg) 0.39 0.19 – 0.21 0.19 0.20 0.21 0.27 0.16 0.20 0.20 – 0.18 0.15 (mg) Thiamine Riboflavin Source: Gopalan C.,et al., Revised and Reprinted, 2011, Nutritive Value of Indian Foods, National Institute of Nutrition, ICMR, Hyderabad. 372 Bengal gram, dal 17.1 (g) (kcal) 360 Protein Energy Bengal gram, whole Food Table 2.2: Nutritive Value of the Pulses (per 100 g) 3.2 2.9 – 3.5 3.4 1.5 2.4 2.1 1.8 1.3 2.0 1.3 2.4 2.9 (mg) Niacin 10 Human Nutrition 11 Nutritive Value of Foods—Group I Cereals, Millets and Pulses Legumes are better than cereals as a source of the essential amino acids like isoleucine, leucine, phenylalanine, threonine and valine. The quality of protein decreases in infested pulses. Table 2.3 gives biological value of some legume proteins. Table 2.3: Biological Value of Some Legume Proteins Legumes Biological value Red gram Soya bean Green gram Bengal gram Pea Cow pea (Black eyed pea) 60.0 65.0 70.4 79.5 81.7 89.2 Protein is utilized better in foods of high biological value. Fats: Pulses contain 1.5 per cent fats on moisture free basis. They contain high amounts of polyunsaturated fatty acids. Along with cereals, they meet the requirements of essential fatty acids for an adult. Apart from linoleic acid, most legume seed oils contain high proportion of alfa linolenic acid. Fats present in pulses undergo oxidative rancidity during storage resulting in loss of protein solubility, off-flavour development and loss of nutritive quality. Minerals: They contain calcium, magnesium, zinc, iron, potassium and phosphorus; 80 per cent of phosphorus is present as phytate phosphorus. Phytin complexes with proteins and minerals and renders them biologically unavailable to human beings and animals. Processing such as cooking, soaking, germination and fermentation can reduce or eliminate appreciable amounts of phytin. In amounts used, pulses do not contribute much to the total mineral intake. Vitamins: Legume seeds are excellent source of B complex vitamins particularly thiamine, folic acid and pantothenic acid. Like cereals they do not contain any vitamin A or C but germinated legumes contain some vitamin C. Germination To germinate, whole grams are soaked overnight and water should be drained away and the seeds should be tied in a loosely woven cotton cloth and hung. Water should be sprinkled twice or thrice a day. In a day or two germination takes place. Moisture and warmth are essential for germination. Green gram can be germinated in a shorter time. In summer, germination process is faster than in winter. Bengal gram, dry beans and dry peas can also be germinated. Fig. 2.1. Sprouted grams are good source of minerals and water soluble vitamins. 12 Human Nutrition Advantages • On germination nutritive value is improved: (a) During sprouting, dormant enzymes get activated and digestibility and availability of nutrients is improved. Starches and proteins are converted to simpler substances as germination proceeds, the ratio of essential to non-essential amino acids changes providing more of essential amino acids. Sprouting reduces trypsin inhibiting factors due to the release of enzymes. Germinated seeds have more of maltose. The action of cytases and pectinases are released during sprouting and the cell walls are broken down and the availability of nutrients increase. (b) During sprouting minerals like calcium, zinc and iron are released from bound form. Phytic acid amount is reduced so the availability of proteins and minerals are increased. (c) Riboflavin, niacin, folic acid, choline and biotin content are increased. (d) Vitamin C is synthesised during germination hence germinated pulses can be substituted for fruits. The increase in vitamin C is around 7–20 mg per 100g of pulses. Vitamin C content is maximal after about 30 hours of germination. • Sprouting decreases cooking time. The thick outer coat bursts open the grain and the grain becomes soft making it easier for the cooking water to penetrate the grain. • Dehusking is easier when the grains are sprouted and dried. • Germination decreases the mucus inducing property of legumes. • Thickening power of starch is reduced due to conversion of starch to sugars. • Germination metabolises oligosaccharides and hence do not produce gas or flatulence. • Germination improves taste and texture and without much cooking sprouts like green gram can be consumed. • Germinated pulses add variety to diet. Studies showed that pulses have medicinal value due to the presence of phytochemicals. NUTRITIVE VALUE OF SOYABEAN The soyabean is extensively consumed in Japan and China and has been increasingly grown in the United States. The whole dry grain contains about 40 per cent protein (twice as much as in most other pulses) and also up to 20 per cent fat. The proteins of soyabean yield all the essential amino acids in adequate amounts except methionine and cystine which are deficient. Soyabean is rich in lysine and can be used to supplement a staple rice diet. Soyabeans are rich source of iron and B-vitamins like thiamine, riboflavin and niacin. It contributes to folic acid. Soyabeans are valued nutritionally for their unsaturated fatty acids, protein and fibre content. Soyabean is rich in lecithin and alfa linolenic acid. Fig. 2.2. Soyabean.