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Ever wondered about the components of your food that would provide you with good health? Well, here is some information that will not only help you know your nutrients but also tell you where to get its daily dose.
| What’s the nutrient? |
Why do I need it? |
Where do I find it? |
| Carbohydrates |
Considered to be “energy providers”.
Provide fuel for the functioning of each and every cell.
Vital organs (heart and brain) function due to the energy they provide. |
All cereals e.g. wheat, rice, bajra, millets, sugar, jaggery, honey, root vegetables like potatoes, yam, sweet potatoes. |
| Proteins |
Considered as the “building blocks of life”.
Amino acids join to make up your hair, nails and muscles.
Building of new cells and tissues make use of proteins as raw material.
Repair of tissues that are worn out.
All the fluids of the body i.e. blood, hormones, milk, enzymes, mucus and sperms are made of proteins.
Antibodies, the soldiers that fight infections are protein based.
When energy required is more, the body proteins are broken down, though it is not a preferred source. |
Non-vegetarian foods like meat, fish, and eggs.
Vegetarian foods like cereals and pulses especially soya bean, milk and milk products and nuts |
| Fat |
Normal growth and development require fatty acids to be present in the diet.
It can also be used as a source of energy.
Source of fat soluble vitamins A, D, E and K. |
Both vegetable and animal foods will help you meet the requirement of fat. Vegetable sources: Sunflower oil, safflower oil, groundnut oil, and coconut oil, nuts and oilseeds.Animal sources: Butter and ghee. |
They are required in small quantities but play a big role in determining the health of an individual. Hidden within the foods you eat, they go on with their task of keeping one free from disease. Revealed here are the secrets present in food for a healthy life.
| What’s the nutrient? |
Why do I need it? |
Where do I find it? |
| Vitamin A |
For proper eyesight.
Keeps the mucus membranes healthy.
Provides resistance to infections. |
Yellow – orange coloured fruits (papaya, mango) and vegetables (carrots, pumpkins), green leafy vegetables, fish liver oil, liver, whole milk products (yogurt, cream, butter, and ghee). |
| Vitamin D |
To provide health and strength to the bones and teeth.
For the uptake of calcium from the diet. |
Exposure to sunlight activates a form of vitamin D lying beneath the skin.Foods fortified with vitamin D like milk and butter. |
| Vitamin E |
Works as an antioxidant to protect the cells from free radical damage.
Required for normal reproductive growth. |
Nuts like almonds, egg yolk, wheat germ, vegetable oils, green leafy vegetables. |
| Vitamin K |
It is required for normal blood clotting.
It controls bleeding and hemorrhage. |
Green leafy vegetables, wheat bran, cheese and egg yolk. |
Vitamin B 1
(Thiamin) |
Metabolism of carbohydrates to release energy.
Needed for proper functioning of nervous system. |
Grains like rice, whole wheat.
Also made by the bacteria in the intestines. |
Vitamin B 2
(Riboflavin) |
Required by the cells to release energy.
Determines health of eyes and their sensitivity to light.
Deficiency causes fissures to occur at corner of mouth, nose and ears. |
Yeast, green leafy vegetables, whole grains, peas, milk and milk products, organ meats and eggs. |
| Vitamin B 3 (Niacin) |
Deficiency causes skin disorders, problems of the nervous system, depression, diarrhea and in severe cases death. |
Whole grains, legumes, peas, nuts, meat, fish, poultry and milk. |
Vitamin B 6
(Pyridoxine) |
Essential for maintaining the normal hormone levels.
Important for the development of the nervous system.
Involved in metabolizing fat and carbohydrate in the body. |
Milk, egg yolk. |
| Vitamin B 12 |
Raw material used to make red blood cells that are carriers of oxygen to the body. |
Liver and kidney are the best sources besides milk, eggs, meat, cheese, yeast and seafood. |
| Vitamin C |
Needed to heal wounds and repair tissues. Protects against infections. |
Richest source is amla followed by citrus fruits like oranges, sweet lime. |
| Folic Acid |
They are essential components needed to make red blood cells.
Deficiency leads to anemia that is life threatening.
Functions as a co-enzyme within the body |
Green leafy vegetables, asparagus, broccoli, fruits, yeasts, non-vegetarian foods. |
| Biotin |
Required to mmetabolise
carbohydrates and fat. |
Liver, kidney, egg yolk and most vegetables. |
| What’s the nutrient? |
Why do I need it? |
Where do I find it? |
| Calcium |
Formation of strong bones and teeth.
Muscle contraction.
Proper functioning of nervous system.
Regulates functioning of the heart.
Helps in clotting of blood. |
Milk and milk products, sesame seeds, garden cress seeds, pulses like soya bean, cereals like ragi. |
| Phosphorous |
Required for developing bones and teeth.
For cell functioning. Regulates acid base balance in the body. |
Milk, cheese, egg yolk, meat, fish, poultry, whole grains, legumes and nuts. |
| Iron |
Part of red blood cells, which carry oxygen to all the cells of the body.
Needed for improving the immunity as well as cognitive (Intelligence and memory) performance. |
Organ meats, green leafy vegetables, dried dates. |
| Sodium and Potassium |
Essential to maintain the balance of body water.
Regulates muscle contractions and sending messages through the nervous system.
Maintenance of normal acid- base balance.
Maintenance of normal muscular function. |
Common salt is the common source for sodium. Besides all cereals, pulses, vegetables and fruits provide it provide both sodium and potassium. |
| Iodine |
Required for the normal functioning of the thyroid gland that produces thyroid hormones.
Controls the metabolic rate of the body.
Affects the growth rate.
Affects neuromuscular function.
Influences reproductive functions. |
Common salt, sea food, foods grown on iodine rich soil. |
| Zinc |
Needed for skin integrity and immunity.
Part of many enzymes and insulin. |
Milk, liver, shellfish, wheat bran. |
| Selenium |
Associated with fat metabolism.
Works as an antioxidant along with vitamin E. |
Grains, meat, milk, and vegetables like onion. |
| Magnesium |
Needed for protein synthesis.
Plays a role in nerve functioning.
Needed for enzymes to work.
Calcium is needed for muscle contraction whereas magnesium is needed for relaxation. Hence, both are important for heart muscle functioning. |
Nuts, legumes, whole cereal grain and dark green vegetables. |
| Chromium |
Required for normal glucose metabolism. |
Corn oil, Whole grain, cereals and meats. |
| Manganese |
Activator of enzymes |
Beet greens, berries, whole grains, nuts, legumes, fruits, tea. |
| Copper |
Cardiovascular and skeletal integrity Central nervous system structure and function. Hair keratinization and pigmentation. |
Liver, shellfish, whole grains, cherries, legumes, chicken, oysters, chocolates, nuts. |
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