COMPONENTS OF FOOD

Food is not just a means to satisfy hunger; it is the fuel that powers our bodies, nourishing us with essential nutrients to sustain life and promote overall well-being. Understanding the components of food is crucial for making informed dietary choices that support our health and vitality. In this blog, we will delve into the fundamental building blocks of nutrition and explore the vital components that make up the foods we eat.

Carbohydrates - The Energy Providers:
Carbohydrates are one of the primary sources of energy for our bodies. They are composed of sugars and starches found in various foods, such as grains, fruits, vegetables, and legumes. Carbohydrates are essential for providing the quick energy needed for daily activities and exercise. They are classified as either simple or complex based on their chemical structure.

Proteins - The Builders and Repairers:
Proteins are the body's building blocks, playing a crucial role in growth, repair, and maintenance of tissues. They are composed of amino acids, of which there are essential and non-essential types. Essential amino acids cannot be produced by the body and must be obtained through the diet.

Proteins are abundant in foods such as meat, fish, eggs, dairy products, nuts, and legumes. Consuming a variety of protein sources ensures a diverse intake of amino acids and supports optimal bodily functions.

Fats - The Essential Nutrients:
Fats often get a bad reputation, but they are essential for our health. Fats are a concentrated source of energy and play a vital role in the absorption of fat-soluble vitamins (A, D, E, and K). They are also important for maintaining healthy cells, brain function, and hormone regulation.

Vitamins and Minerals - The Regulators:
Vitamins and minerals are micronutrients, meaning they are required in smaller quantities but are vital for numerous physiological processes. Each vitamin and mineral has specific functions, and a balanced diet ensures adequate intake of these essential nutrients.

Vitamins are found in fruits, vegetables, and other food sources. For instance, Vitamin C boosts the immune system, Vitamin A supports vision, and Vitamin D aids in calcium absorption for strong bones.

Minerals are abundant in foods like dairy products, leafy greens, and nuts. Calcium is essential for bone health, iron supports oxygen transport in the blood, and potassium helps regulate muscle function.

Water - The Elixir of Life:
While not often considered a "component" of food, water is perhaps the most critical nutrient for our survival. Our bodies are about 60% water, and staying hydrated is essential for numerous bodily functions. Water aids in digestion, nutrient absorption, temperature regulation, and waste removal. Drinking an adequate amount of water daily is vital for overall health and well-being.

1. COMPONENTS OF FOOD CLASS VI LESSON DEVELOPER: RAJKUMAR JAIN FOUNDER: EDUSKILLS BY RK CHAPTER 1

2. INTRODUCTION Food is an essential component of life. It gives us energy to do work. It is essential for our survival. It gives the essential nutrients which keeps us healthy and maintains our well-being. Nutrient: It can be defined as the component of food that is needed by our body to grow, survive and continue all our daily activities. In other words, the ingredients of our food contain some components that are needed by our body which are called “nutrients”. It is of two types: Macronutrients and Micronutrients. Nutrition: The process of consuming nutrients which are required for growth and helps in development of our body and to obtain energy is known as nutrition. It is the science of food and its relationship with health. Diet: The amount of food eaten by an organism at a time.

3. The major nutrients in our food are named ‘carbohydrates’, ‘proteins’, ‘fats’, ‘vitamins’ and ‘minerals’. Various food components can be classified into 3 classes: Energy giving Food: Carbohydrates and Fats Bodybuilding Food: Proteins Protective Food: Vitamins and Minerals. In addition, our food also contains water and dietary fibres/roughage and water which are also needed by our body.

4. DO ALL FOODS CONTAIN ALL NUTRIENTS? To check whether all kinds of food contain all nutrients we can test whether cooked food or a raw ingredient contains one or more of the nutrients. The tests for the presence of carbohydrates, proteins and fats are simpler to do as compared to the test for other nutrients. For carrying out the tests, we need to prepare solutions of iodine, copper sulphate and caustic soda. Let us see how can we prepare the above solutions.

5. PREPARATION OF SOLUTIONS A dilute solution of iodine can be prepared by adding a few drops of tincture of iodine to a test tube and half filled with water. Copper sulphate; CuSO 4 can be prepared by dissolving 2g of CuSO 4 100ml of water. 10g of caustic soda dissolved in 100ml of water makes the required solution of caustic soda.

6. TEST FOR STARCH Take a small quantity of any food item or a raw ingredient. Put 2-3 drops of dilute iodine solution prepared using a dropper. Observe the colour change. If blue-black colour appears, it indicates the presence of starch (carbohydrates).

7. TEST FOR PROTEINS Take a small quantity of any food item for performing the test. If the food you want to test is a solid, you first need to make a paste of it or powder it. For that, grind or mash a small quantity of the chosen food item. Put some of this in a clean test tube and add 10 drops of water to it and shake the test tube. Using a dropper, add two drops of solution of prepared copper sulphate solution and ten drops of caustic soda to the test tube. Shake well and let the test tube stand for a few minutes. Observe the colour change. A violet colour will indicate the presence of proteins in the food item.

8. TEST FOR FATS Take a small quantity of a food item. Wrap it in a piece of paper and crush it. Take care that paper doesn’t tear. Straighten the paper and observe it carefully. Does it have an oily patch? Hold the paper against light to observe it. An oily patch on paper shows that the food item contains fats.

9. Nutrients Present In Some Food Items FOOD ITEM STARCH (PRESENT) PROTEINS (PRESENT) FAT (PRESENT) Raw Potato YES Milk YES Uncooked Powdered Rice YES Cooked Rice YES Dry Coconut YES Uncooked Tuar Dal(Powdered) YES YES Cooked Dal YES YES Slice of any vegetable YES Slice of fruit YES Boiled Egg(White Portion) YES Mustard Oil YES Pea YES YES

10. CARBOHYDRATES Most important source of energy. Contain elements of carbon, hydrogen and oxygen. “Carbo” means carbon, “Hydr” means hydrogen & “Ate” means oxygen. Carbohydrates are important for different digestive operations in our body. Act like fuel for our body. Carbohydrates mainly provide energy to our body. Eg: Sweet Potato, Potato, Sugarcane, Papaya, Melon, Mango, Maize, Bajra, Rice, Wheat, Jowar, Banana, Sugar, Gur, Grapes, Gram, Bread etc.

11. TYPES OF CARBOHYDRATES SIMPLE CARBOHYDRATES Soluble in water. Crystalline Sweet in taste and are called sugar. Found in natural sources like milk, fruits and vegetables. Raise blood glucose quickly and are easier to break down. Eg: Glucose, Fructose, Galactose, Sucrose, Maltose and Lactose. COMPLEX CARBOHYDRATES Insoluble in water. Not crystalline. Not sweet in taste. Found in wheat grains, white bread, kernel & cakes. Raise blood glucose level slowly and are tougher to break down. Eg: Starch, Dextrines, Glycogen, and Cellulose.

12. PROTEINS Contain carbon, hydrogen, oxygen, nitrogen, and sometimes sulphur. Derived from Greek word ‘Protias’, meaning; “the best substance from foodstuff.” Proteins are very large molecules, so they cannot be directly absorbed in our blood. Hence, they are turned into amino acids by our digestive system. Proteins help our body to grow and repair itself. They are called ‘body building foods’. Help in building new tissues. Regulate balance of water and acids, transport oxygen and nutrients and make antibodies. Eg: Eggs, Milk, Milk products, Meat, Fish, Pulses, Beans, Soybean, Mustard, Green Peas, Nuts, Moong, Meat, Paneer, Fish, Dry Fruits.

13. FATS Provide energy to our body. Provide energy more than carbohydrates. The body uses fat as a fuel source. They are essential for the absorption of vitamins A, D, E and K in the body. They contain carbon, oxygen and hydrogen in the percentage of 76, 12 & 12. Fats keep our body warm and protect organs. They also help in production of hormones. Eg: Til, Meat, Fish, Eggs, Ghee, Butter, Cheese, Milk, Whole corn, Dry fruits, Cotton Seeds, Mustard Oil, Soybean, Butter

14. VITAMINS They are the chemicals which are required in very small quantities to keep our body healthy. They help in protecting our bodies from various kinds of diseases. They also help in keeping our eyes, gums, bones and teeth in good shape. Increase immunity in our body against diseases. Vitamins are of 2 types: Fat soluble (easily dissolved in fats) and Water soluble (soluble in water). Fat soluble vitamins are : A, D, E and K. Water soluble vitamins are: B complex and C. Eg: Papaya, Carrot, Mango, Rice, Guava, Orange, Tomato, Lemon, Amla, Green Chilli, Fish, Egg, Pumpkin, Cream, Coconut oil, Cauliflower, Spinach, Tomato etc.

15. VITAMIN TYPE SOURCES FUNCTIONS DEFICIENCY DISEASES VITAMIN A Ghee, Milk, Curd, Egg yolk, Fish, Tomato, Papaya, Orange, Spinach, Carrot, Pumpkin etc. Normal growth and development. Helps maintains bones, skin, tissues and teeth. Provides resistance to infections. Colour blindness, Night blindness, Xerophthalmia VITAMIN D Egg, Yolk, Fish, Sunlight, Vegetables, Sunshine, Mushrooms, Butter etc. Helps in absorption of calcium and phosphorus. Helpful for formation and maintenance of good teeth and healthy bones. Rickets, Osteoporosis, Osteomalacia, Dental Cavities VITAMIN E Soybean oil, Red Chilli powder, Pine Nuts, Apricots, Green Olives, Cotton seeds, Fresh fruits, Maize, Sprouts etc. Increases fertility among men and women. Essential for blood coagulation Formation of RBCs. Keeps skin healthy. Muscle weakness, Paralysis, Slow growth, hampers normal functioning of heart. VITAMIN K Cauliflower, Spinach, Cabbage, Tomato, Potato, Wheat, Egg, Meat etc. Derived from word coagulation, hence helps in clotting of blood. Prevents excessive bleeding. Anaemia and excessive bleeding from wounds FAT SOLUBLE VITAMINS

16. WATER SOLUBLE VITAMINS VITAMIN TYPE SOURCES FUNCTIONS DEFICIENCY DISEASES VITAMIN B 1 OR THIAMIN Wheats, Groundnuts, Green peas, Orange, Pig meat, Liver, Eggs, Rice and Sprouts Helps in metabolising carbohydrates. Maintains the health and efficiency of nerves and muscles. Skin diseases, Headache, Beri-Beri disease, low heartbeat, lack of concentration. VITAMIN B 2 OR RIBOFLAVIN Egg yolk, Fish, Pulses, Peas, Rice, Yeast, Wheat and Green vegetables Helps in preserving & maintaining the characteristics of youth, tightness and smoothness of skin. Stunted growth, decreases immunity power of WBC. VITAMIN B 3 OR NIACIN Milk, Egg Yolk and Dry Fruits. Very helpful in growth of the body. Grey Hair VITAMIN B 5 Yeast, Milk, Polished Rice & Nuts Maintains body weight of an individual. Pellagra Disease VITAMIN B 7 OR BIOTIN Egg yolk, Milk, Fresh Vegetables, Yeast breads, Cereals etc Helps release energy from carbohydrates. Aids in metabolism of fats proteins and carbohydrates from food. Alopecia VITAMIN B 12 Animal meat, Fish, Egg, Dairy Keeps blood and nerve cells healthy. Helps to form RBCs Anaemia VITAMIN C Lemons, Pineapples, Grapes, Apples, Oranges, Tomato, Turnip etc. Help wound heal rapidly. Increases metabolic rate. Maintain health and connecting tissues. Helps in formation of bones. Scurvy

17. MINERALS Essential in our diet. Helps in building strong bones, maintaining heartbeat, making hormones etc. Helps in transmission of nerve impulses. About 4% of our body weight is made up of minerals. They are required for healthy teeth, bones and muscles.

18. MINERAL TYPE SOURCES FUNCTIONS DEFICIENCY DISEASES CALCIUM Tofu, Dairy products, Salmon, Cabbage and Broccoli Essential for efficient functioning of nervous system and healthy bones. Weak bones, lower than normal bone density and stunted growth. PHOSPHORUS Egg, Fish, Cod liver oil, Milk and grains. Essential for maintenance of acid-base balance of the body. Loss of appetite, bone fragility, muscle weakness and poor physique. IODINE Green leafy vegetables, Seafood, Iodised salt. Formation of thyroid hormones. Goitre- Enlargement of thyroid gland, mental disability SODIUM Table salt, Pickles, Butter etc. Helps keep control on blood pressure. Nausea, Irritability IRON Whole grain, Eggs, Leafy vegetables, Meats, Spinach, Banana etc. Essential for haemoglobin formation in RBCs. Anaemia- weakness, fatigue, shortness of breath MINERALS

19. WATER Helps to absorb nutrients from the food. Helps in throwing out some wastes from body as urine & sweat. It is made of hydrogen & oxygen elements in the ratio 2:1. Our body contains 90% of water. It helps in transportation of nutrients to the cells of the body. Regulates body temperature. Vital for various chemical reactions taking place in our body. Water also functions as a lubricant, keeps the skin moist and protects the body from shock.

20. BALANCED DIET A diet which contains of all the essential food constituents, viz., proteins, carbohydrates, fats, vitamins, minerals and water in correct proportion is called a balanced diet. ROUGHAGE While dietary fibres do not provide any such nutrition to our bodies but nevertheless are an important component of food. They help in easy absorption of food, helps in movement of bowel and prevents constipation. It helps our body get rid of undigested food. Cereals, vegetables are some of the roughage rich foods.

21. OBESITY A medical condition that results from excess intake of fat-rich foods. The excess fat gets accumulated to such an extent that it starts negatively affecting one’s health, well being, and the ability to carry out certain activities. The condition when an individual weighs 20% more than the ideal weight.

22. DEFICIENCY DISEASES DEFICIENCY: Prolonged usage of nutrient less food may result in a condition known as deficiency. DEFICIENCY DISEASES: Diseases that occur from the lack of an element in the diet, usually a particular vitamin or mineral are known as deficiency diseases.

23. Protein lacking diet may lead to skin diseases, stunted growth, diarrhoea, swelling of face and discolouration of hair. A diet deficient in both carbohydrates & proteins may hinder the growth completely and the person becomes so frail and lean that he/she might not be able to move. Deficiency of certain vitamins and minerals can cause diseases like scurvy, goitre, anaemia etc.

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