Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Nutritive value of fruits and vegetables Nutritive value of fruits and vegetables Nutrients Substances 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 Carbohydrates • 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) 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 Vitamins Fat soluble vitamins: Vitamin A, D, E, K Water soluble vitamins: Vitamin B complex, C Vitamin Functions Deficiency Vitamin A Essential for proper vision, healthy skin, alimentary and urinary tracts Reduces 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 property Reduces risk of degenerative diseases Prevents oxidation of lipids and maintains cell integrity Enhanced fragility of red blood cells and increased urinary excretion of creatine indicating muscle damage Cont…. Nutritive value of fruits and vegetables 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, inositol Act as co-enzymes and therefore esssential for the metabolism and proper utilization of energy, carbohydrates and fats Required for collagen synthesis, bone and teeth calcification Helps in absorption of dietary iron Builds resistance to infection Aids in the prevention and treatment of the common cold Gives strength to blood vessels One of the major antioxidant nutrients Deficiency diseases involving the these vitamins are multiple in nature Vitamin C 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 teeth Contraction of muscles and normal functioning of heart and nervous system Phosphorus For healthy bones and teeth Component 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 metabolism Present in bones alongwith calcium Nutritive value of fruits and vegetables Bioactive Compounds or Phytochemicals These are substances present in foods at low levels that may have a role in health maintenance in humans Have antioxidant properties 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 Nutritive value of fruits and vegetables Nutritional value of raw potato (with peel) per 100 g 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 (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 Grapes, red or green (European type, Thompson seedless) Principle Energy Nutrient value % of RDA 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 10 mg 1 0.36 mg 4.5 7 mg 2 191 mg 4 Calcium Iron Magnesium Potassium (Source: USDA National Nutrient Database) 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 g Principle 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 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 (Source: USDA National Nutrient Database) 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.