nutritive value of fruits and vegetables. nutrients substances obtained from food that provide...

Nutritive value of fruits and vegetables

NutrientsSubstances obtained from food that provide nourishment

Macronutrients Micronutrients

Energy producing Protective

Carbohydrates, fats, proteins

Vitamins, minerals


Major nutrients in foods

• Water • Carbohydrates• Proteins• Fats• Vitamins• Minerals• Bioactive compounds


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


• 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


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


Functions of fats

• Supply energy 9 Kcal/g• Essential for absorption of fat soluble vitamins such as vitamin A, D, E, K


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


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


• Important Minerals• Calcium• Phosphorus• Iron• Sodium• Potassium• Magnesium• Zinc

• Copper


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


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


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)


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.


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 raw mango (per 100g)


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



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.


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 grapes per 100 g



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)


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 banana per 100 gPrinciple Nutrient Value % of RDA

Energy 90 kcal 4.5


Fat 0.33 g 1


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



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.


Nutritional value of tomato per 100g


Principle Nutrient Value % of RDA

Energy 18 kcal 1


Fat 0.2 g 0.7


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


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


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. nutrients substances obtained from food that provide...

Documents

antihaemorrhagic vitamin

proteins vitamins

bones vitamin e

water soluble vitamins

c vitamins

nature vitamin c

main components of fruits

protective carbohydrates