Transcript Nutritive value of fruits and vegetables

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
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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)
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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
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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
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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
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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.