Nutrition

Nutrition is nourishment or energy that is obtained from food consumed or the process of
consuming the proper amount of nourishment and energy.
1.

An example of nutrition is the nutrients found in fruits and vegetables.

2.

An example of nutrition is eating a healthy diet.

Fig: Nutrition in foods

Nutrients
Energy
Our bodies need energy to grow and repair themselves, keep warm and do physical activity.
Energy comes from food and drink, in particular from carbohydrate, protein, fat and alcohol.
This energy is measured in kilojoules (kJ) or calories (kcal), with 1 kilocalorie equalling 4.2
kilojoules. In nutrition calorie and kilocalorie are sometimes used to mean the same thing.
Carbohydrates
Carbohydrates are the main providers of energy in our diet. Every body cell, including the brain,
requires a constant supply of glucose as fuel, most of which is provided by the carbohydrates in
food and drink.

Fibre
Foods rich in fibre also contain powerful protective agents, such as antioxidants and
phytochemicals. High fibre diets can also help in weight control and the management of diseases
such as diabetes.
Protein
Protein is a source of energy but its main role in the body is growth and repair. It helps in the
formation of muscles, hair, nails, skin and organs, such as the heart, kidneys and liver
Fat
Contrary to popular belief, fat is an essential nutrient with a host of important functions within
the body. It is essential for supplying the body with omega 3 and omega 6 essential fatty acids,
producing healthy cell membranes and maximising the absorption of fat-soluble vitamins and
fat-soluble antioxidants (such as lycopene and beta-carotene). Fat is found in many foods and
comes from both animal and vegetable sources.
CARBOHYDRATE
A carbohydrate is an organic compound such as sugars, starches, celluloses and gums, that
occurs in living tissues and food. It is important for nutrition since it can be broken down into
energy by people or animals.
Simple Carbohydrates
Examples of Carbohydrates
1.

glucose (monosaccharide)

2.

fructose (monosaccharide)

3.

galactose (monosaccharide)

4.

sucrose (disaccharide)

5.

lactose (disaccharide)

6.

cellulose (polysaccharide)

7.

chitin (polysaccharide)

8.

starch

9.

xylose

10.

maltose

Fig : Glucose carbohydrates

Proteins
Protein is found throughout the bodyin muscle, bone, skin, hair, and virtually every other body
part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin
that carries oxygen in your blood. At least 10,000 different proteins make you what you are and
keep you that way.

Protein is built from building blocks called amino acids. Our bodies make amino acids in two
different ways: Either from scratch, or by modifying others. A few amino acids (known as the
essential amino acids) must come from food.

Animal sources of protein tend to deliver all the amino acids we need.

Other protein sources, such as fruits, vegetables, grains, nuts and seeds, lack one or more
essential amino acids.

Vegetarians need to be aware of this. People who dont eat meat, fish, poultry, eggs, or dairy
products need to eat a variety of protein-containing foods each day in order to get all the amino
acids needed to make new protein.
The three types of proteins are fibrous, globular, and membrane.

Fibrous Proteins
Fibrous proteins form muscle fiber, tendons, connective tissue and bone.
Examples of fibrous proteins are:

Actin ,Arp2/3,Collagen,Coronin,Dystrphin,Elastin etc.,

Globular Proteins
Globular proteins are more water soluble than the other classes of proteins and they have several
functions including transporting, catalyzing, and regulating.
Here are examples of globular proteins:

Albumins, Alpha globulin, Beta globulin, C1-inhibitor, C3-convertase

Membrane Proteins
Membrane proteins play several roles including relaying signals within cells, allowing cells to
interact, and transporting molecules.
Examples of membrane proteins include:

CFTR,C-myc,Estrogen receptor, FOXP2,FOXP3

High Protein Foods
Here are examples of foods high in protein with the number of grams per 100 grams of the food:

Soya beans - 35.9g

Cheese - 30.9g
Venison - 30.21
Pumpkin seeds - 28.8g

Fat
Contrary to popular belief, fat is an essential nutrient with a host of important functions within the
body. It is essential for supplying the body with omega 3 and omega 6 essential fatty acids,
producing healthy cell membranes and maximising the absorption of fat-solublevitamins and fatsoluble antioxidants (such as lycopene and beta-carotene). Fat is found in many foods and comes
from both animal and vegetable sources.

Types of Fat

Source of Fat

Saturated

Butter, cheese, meat fat, meat products (sausages, hamburgers), full-fat

milk and yoghurt, pies, pastries, biscuits, cakes, lard, dripping, hard
margarines and baking fats, coconut and palm oil.

Monounsaturate
d

Olive oil, canola oil, nuts (pistachio, almonds, hazelnuts, macadamia,

cashew, pecan, peanut) and the oils from these nuts, avocadoes, avocado
oil, lean meat

Polyunsaturated

Long chain Omega-3 polyunsaturated: Oily fish (salmon, mackerel,

herring, trout), Alpha linolenic acid from walnuts, lean red meat, canola
oil, soybean, flax seed, and their oils. Omega-6 polyunsaturated:
sunflower seeds, wheat germ, sesame, walnuts, soybean, corn and their
oils. Certain margarines.

Trans

Certain margarines, shortenings, biscuits, baked goods

Vitamin

A vitamin is defined as an organic compound that living organisms need in small amounts.
Vitamins are essential for vibrant health, along with minerals and the main cellular building
blocks of carbohydrates, proteins, and fats. We only need tiny amounts (usually under 100
milligrams or less, though there are a few exceptions) and as long as you eat a varied diet it
should be no problem to get all you need daily.
Vitamins are usually classified by whether they are fat-soluble or water-soluble. Fat soluble
vitamins dissolve in lipids, like olive oil or butter. These vitamins are best absorbed when paired
with something containing a small amount of fat, however they can also be stored in fat cells and
build up to potentially toxic levels. These vitamins include A, E, D, and K.

Fat Soluble Vitamins

Water Soluble Vitamins

Vitamin A

B Vitamins & Folate

Vitamin D

Vitamin C

Vitamin E
Vitamin K

Fig : Vitamins

Minerals
Minerals are inorganic nutrients. That is, they are materials found in foods that are essential for
growth and health and do not contain the element carbon. The minerals that are relevant to
human nutrition are water, sodium, potassium, chloride, calcium, phosphate, sulfate,
magnesium, iron, copper, zinc, manganese, iodine,selenium, and molybdenum. Cobalt is a
required mineral for human health, but it is supplied by vitamin B 12 . There is some evidence that
chromium, boron, and other inorganic elements play some part in human nutrition, but their role
has not been proven.