IIMT College of Pharmacy Gtr Noida HECP NUTRITION AND HEALTH

The term 'food' brings to our mind countless images. The food that we eat is composed of small units that provide
nourishment to the body. These are required in varying amounts in different parts of the body for performing specific
functions. This means that good nutrition is essential for good health. However, if our diet provides the important
units in incorrect amounts, either very less or in excess of what is required, it results in an imbalance of nutrients in
your body. The condition is responsible for various deficiency diseases and slow or no growth of the body.
The term ‘food’ refers to anything that we eat and which nourishes the body. It includes solids, semi-solids and
liquids. Thus, two important features for any item to be called food are:
(i) It should be worth eating, that is, it should be ‘edible’.
(ii) It must nourish the body
FUNCTIONS OF FOOD
There are basically three important functions of food:
1. Social Function
Food and eating have significant social meaning. Sharing food with any other person implies social acceptance. Food
is also an integral part of festivity everywhere in the world.
Psychological Function
We all have emotional needs, such as need for security, love and affection. Food is one way through which these
needs are satisfied. Food is often served as a reward also. Similarly, certain foods become associated with sickness,
such as khichri and bland foods. Sickness is an unpleasant experience. Hence, even the food items served during this
state may be associated with unpleasant feelings.
Physiological Function
There are three physiological functions performed by food. These are
(i) Food provides energy: Everybody needs energy to do work. Energy is required for walking,
studying, eating, working in the house or outside.
(ii) Food helps in body building: Food is needed for the formation of new cells. Cells also die or are damaged due to
injury. New cells need to be formed, and this repair work is done with the help of food.
(iii) Food regulates body processes and provides protection against diseases.
Regulatory functions refer to the role of food in controlling body processes; for example, our body temperature is
maintained at 98.6°F or 37°C.The food that we eat gives us strength to fight against disease germs.
NUTRITION is the process by which food is taken in and utilized by the body. The nourishment is brought about by
small units called nutrients present in food.
Nutrients are the chemical substances present in food and are responsible for nourishing the body.
Nutrients are of two types:
1. Macronutrients 2. Micronutrients
Both macronutrients and the micronutrients are equally essential for good health. Each nutrient plays a significant
role in the body.
Macronutrients
These are present in large quantities in foods and are also required in large amounts by the body.
Carbohydrates, proteins, fats and oils are macronutrients.
A. Carbohydrates
(i) Available carbohydrates
Carbohydrates are present in a large quantity as starch in cereals, legumes, pulses and potatoes. They are
present as simple carbohydrates in sugar, jaggery, fruits, honey and milk. Starch and sugars are easily digested
and provide energy to the body.
(ii) Unavailable carbohydrates or dietary fibre
They are present in the form of cellulose and hemicellulose which are not digested in our body. They add bulk
to the stool and help in easy
defecation process.
Functions of carbohydrates are summarized here:-
_ Carbohydrates provide energy
_ Carbohydrates are the main source of energy
_ Carbohydrates spare proteins for body building function
_ Dietary fibre increases the bulk in stool and helps in defecation
Food sources of carbohydrates are:
_ Cereals - wheat, rice, bajra, maize, etc.
_ Pulses - Rajma, channa, all dals
_ Roots and tubers - potatoes, sweet potatoes, beetroot and tapioca
_ Sugar, jaggery
FATS
Fats are members of lipids. Like carbohydrates, fats are also made up of carbon, hydrogen and oxygen.
However, fats contain more carbon and hydrogen and less oxygen. Fats are the richest source of energy. Fats
are insoluble in water but soluble in solvents like acetone, benzene etc. Chemically fats are triglycerides.
Lipid are usually classified into fatty acids, triglycerides, steroids and phospholipids.
Fatty acids may be further classified as
• Saturated fatty acids have all of the carbon atoms in their fatty acid chains bonded to hydrogen atoms
• Unsaturated fats have some of these carbon atoms double-bonded. Unsaturated fats may be further classified as
mono-unsaturated (one double-bond)
or poly-unsaturated fatty acids (PUFA, having many double-bonds).
IIMT College of Pharmacy Gtr Noida HECP NUTRITION AND HEALTH
Essential fatty acids: They are ‘essential’ in the sense that the body is unable to synthesize them – linolenic,
linoleic and oleic acid. Of these, linoleic acid is most important (the rest can be synthesized from linoleic acid).
Non Essential fatty acids: they can be synthesized by the body. Example: stearic and oleic acid.
Sources :
Animal sources : Ghee, butter, fish oil, meat, egg, milk, cheese.
Plant sources: Vegetable oil from the seeds of coconut, mustard, sunflower,
safflower etc, nuts, soyabean.
Functions of fats
 Fats are the richest source of energy.
 Form structural components of cell cytoplasm and cell membrane.
 Help in absorption of fat-soluble vitamins A, D, E and K.
 Act as precursor of various hormones.
 Can be stored for subsequent use by body.
 Sub-cutaneous fats serve as insulators, thus protecting from cold weather and pressure.
 Stored fat provides padding to protect the vital organs of the body from shocks.
 Help in the synthesis of vitamin D and steroid hormones in the body.
INADEQUATE FAT INTAKE: It can cause psychological and neurological disorders such as depression,
behavioural changes like anxiety, low moods and irritability are seen and can be due to serotonin dysfunction.
A low-fat diet reduces the performance of the nerve.
Possible vitamin deficiency
Cardiovascular diseases
Auto-immunity and chronic inflammation
Cancers
Hypolipidemia: Phrenoderma (Toads Skin);
Hyperlipidemia: Obesity, IHD (ischemic heart disease); breast and colon cancer
PROTEINS (from a Greek word meaning ‘of first importance’) are of first importance.
They constitute 20% of the body weight by structure and most of the ‘functions’ of the body . They are made
up of smaller units known as amino acids. There are all together 22 amino acids, out of which there are 8
amino acids which our body cannot manufacture. Rest of the amino acids can be manufactured by
the body.
Essential amino acids are those which our body cannot manufacture and hence have to be supplied through the
diet.
Non essential amino acids are those amino acids which our body can manufacture.
Three types of protein foods:
Complete proteins: These foods contain all the essential amino acids. They mostly occur in animal foods, such
as meat, dairy, and eggs.
Incomplete proteins: These foods contain at least one essential amino acid, so there is a lack of balance in the
proteins. Plant foods, such as peas, beans, and grains mostly contain incomplete protein.
Complementary proteins: These refer to two or more foods containing incomplete proteins that people can
combine to supply complete protein. Examples include rice and beans or bread with peanut butter.
Very low protein intake can lead to:
a) weak muscle tone b) skin lesions
c)edema, which is swelling due to fluid retention
thin and brittle hair in adults, d) loss of muscle mass
in children, stunted growth
Kwashiorkor
Kwashiorkor is a sort of protein inadequacy that influences youngsters. It has various signs which include an extended
liver, a swollen midriff, swollen feet, skin depigmentation, skin aggravation, diminishing hair and tooth loss. At last, it
can suppress a youngster's mental and physical development.
Marasmus
Marasmus is a kind of protein inadequacy that can rapid weakness, muscle wasting, and diminished muscle versus fat
levels, low vitality levels and weight reduction.
It additionally diminishes the viability of the invulnerable framework and makes sufferers more helpless to infections.

VITAMIN AND MINERAL

• Vitamins are organic compounds, and minerals are chemical elements that are required as nutrients in small
amounts by an organism. Different types of vitamins and minerals enable healthy body function, such as cell and
tissue repair, production of cells, and healthy brain function. Your body doesn’t produce these vitamins and minerals
on its own, and while you can get most of these from a supplement, your body reacts better when these vitamins and
minerals come from food There are thirteen recognized vitamins.”
• A vitamin is:
– An organic compound distinct from fats, carbohydrates and proteins
– Natural component of foods, present in minute amounts
– Is essential for normal physiological function, usually in minute amounts
– Cause a specific deficiency syndrome when absent or underutilized
IIMT College of Pharmacy Gtr Noida HECP NUTRITION AND HEALTH
– Is NOT synthesized by the host in amounts adequate to meet normal physiological needs: human can make
vitamins D3 and B3
• Vitamers are different forms of a particular vitamin, e.g. vitamins K1 and K2, vitamins D2 and D3, retinol and retinal
(vitamin A), etc.
VITAMINS AND MINERALS CHART
Mostly people do not consume sufficient amounts of potassium, dietary fibre, choline, magnesium, calcium, and
vitamins A, D, E, and C. Iron is also under-consumed by adolescent girls and women ages 19 to 50 years of age.

The charts below list the important vitamins and minerals required for your overall well-being and describe their
functions, their sources, what can happen when you don’t get enough

The Vitamin Chart

Fat Soluble Vitamins (A, D, E, K) can be stored in the body and need not be consumed daily. While it is difficult to “overdose” on them
from ordinary sources, consuming mega doses of fat-soluble vitamins, especially A and D, can lead to a dangerous build up in the body.

Vitamin What it does Good food sources Effects of deficiency

Vitamin A Promote the growth of
(Retinol/ beta skin, hair, bones, and teeth.
carotene) Growth and development •
Immune function •
Reproduction •
Red blood cell formation •
Skin and bone formation •
Vision.
Vitamin D Helps maintain normal
blood levels of calcium and
phosphorus, which
strengthen bones. Helps
form teeth and bones.
Supplements can reduce
the number of non-spinal
fractures
Beef, liver, lean ham and Night blindness, dry, rough skin,
pork chops, eggs, shrimp, poor bone and teeth growth and
fish, fortified milk, cheddar development, a susceptibility to
cheese, Swiss cheese, darkly infectious diseases
colored orange or green
vegetables (carrots, sweet
potatoes, pumpkin, turnip
greens and spinach), orange
fruits (cantaloupe, apricots,
peaches, mangoes)
Fortified milk or dairy Weak, soft bones and skeletal
products, fortified cereals, deformities
fatty fish, liver, eggs and
sunlight

Vitamin E Acts as an antioxidant, Vegetable oils, nuts and Deficiency is rare and is mostly
neutralizing unstable seeds, peanuts and peanut found in premature or low
molecules that can butter, wheat germ, whole- weight babies who do
damage cells. Helps the grain and not absorb fat properly.
healing of skins and fortified cereals
prevents scarring. Diets
rich in vitamin E may help
prevent Alzheimer’s
disease. Supplements
may protect against
prostate cancer.
Vitamin K Activates proteins and Cabbage, liver, eggs, milk, A shortage of this vitamin may
calcium essential to blood spinach, broccoli, sprouts, result in nosebleeds, internal
clotting. May help prevent kale, collards, and other hemorrhaging.
hip fractures. green vegetable
IIMT College of Pharmacy Gtr Noida
Water Soluble Vitamins (B and C) are not stored in the body and should, therefore, be consumed daily.
Vitamin B6 May reduce the risk of
heart disease. Regulates
the metabolism of amino
acids and carbohydrates.
Aids healthy nervous
system function and in
the production of red
blood cells. Important for
normal brain function.
Vitamin B9 Vital for new cell creation.
(Folate/Folic Acid) Helps prevent brain and
spine birth defects when
taken early in pregnancy.
Essential for mental and
emotional health as it
helps to maintain normal
brain functions.
Vitamin B12 may lower the risk of
heart disease. Assists in
making new cells and
breaking down some fatty
acids & amino acids.
Protects nerve cells and
encourages their normal
growth Helps make red
blood cells
Vitamin C Vitamin C is needed to
(ascorbic acid) form collagen, a tissue that
helps to hold cells
together. It's essential for
healthy bones, teeth,
gums, and blood vessels. It
helps the body absorb
iron, aids in wound
healing, and contributes to
brain function.
Vitamin B1 Thiamin helps the body
(thiamine) convert carbohydrates into
energy and is necessary for
the heart, muscles, and
nervous system to
function properly.
Vitamin B2 Helps convert food into
(riboflavin) energy. Needed for skin,
hair, blood and brain.
Helps to prevent sores and
swelling of the mouth and
lips.
Vitamin B3 Helps to release energy
(niacin) from carbohydrates. It is
important in the
maintenance of healthy
skin, nerves, and the
digestive system.
HECP NUTRITION AND HEALTH
Bananas, watermelon,
Brewer’s yeast, wheat
bran, walnuts, brown
rice, meat, fish, poultry,
potatoes, soy,
Dark green vegetables
Dry beans ,Peas
Lentils , Enriched grain
products,
Fortified cereals
Liver ,Orange juice
Wheat germ
Yeast
Meat, poultry, fish, milk,
cheese, eggs, fortified
cereals, fortified soymilk
Fruits and fruit juices
(especially citrus),
potatoes, broccoli, bell
peppers, spinach,
strawberries, tomatoes,
Brussels sprouts
Lean pork, legumes,
bananas, most fish, liver,
nuts and seeds, potatoes,
peas, watermelon,
avocado, poultry, whole-
grain and fortified
cereals
Milk, yogurt, cheese,
eggs, fish and shellfish,
fortified cereals, meat,
poultry, kiwi, avocado,
broccoli, turnip greens,
asparagus
Meat, poultry, fish,
fortified and whole
grains, mushrooms,
potatoes, mango, lentils,
peanuts
Can cause skin disorders, an
abnormal nervous system,
confusion, poor coordination
and insomnia.
Anemia and a reduction in
growth rates. It include
digestive disorders such as
diarrhea, loss of appetite,
and weight loss can occur, as
can weakness, sore tongue,
headaches, heart
palpitations, irritability,
forgetfulness, and behavioral
disorders
Demyelination and
irreversible nerve cell death.
Symptoms include
numbness or tingling of the
extremities and an abnormal
gait.
Bleeding and inflamed gums,
loose teeth, poor wound
healing, and anemia.
Early symptoms of thiamin
deficiency include fatigue,
weak muscles, anorexia,
weight loss and mental
changes, such as confusion
or irritability, sensitivity of
the teeth, cheeks and gums,
as well as "cracks" in the lips.
More severe deficiencies can
result in anemia, paralysis,
muscular atrophy.
Itching and irritation of lips,
eyes, skin and mucous
membranes, and can cause
eyes to be light sensitive.
Depression, diarrhea,
dizziness, fatigue, halitosis,
headaches, indigestion,
insomnia, limb pains, loss of
appetite, low blood sugar,
IIMT College of Pharmacy Gtr Noida HECP NUTRITION AND HEALTH
muscular weakness, skin
eruptions, and inflammation

The Mineral Chart

Mineral What it does Good food sources Effects of deficiency

Calcium Builds and protects Yogurt, cheese, milk, Muscle cramps, brain
bones and teeth. Helps tofu, sardines, salmon, function, rickets in
with muscle fortified juices, leafy children; (soft bones)
contractions and green vegetables, such and osteoporosis in
relaxation, blood as broccoli and kale adults.
clotting, and nerve (but not spinach or
impulse transmission. Swiss chard, which
Plays a role in have binders that
hormone secretion and lessen absorption)
enzyme activation.
Helps maintain healthy
blood pressure
Chromium Enhances the activity of Meat, poultry, fish, Can affect the potency
insulin, helps maintain some cereals, nuts, of insulin in regulating
normal blood glucose cheese sugar balance.
levels, and is needed to
free energy from
glucose
Copper Plays an important role Liver, shellfish, nuts, Anemia, hair problems,
in iron metabolism. seeds, whole-grain dry skin, vitamin C
Helps make red blood products, beans, deficiency
cells prunes
Fluoride (Fluorine) Encourages strong Water that is Weak teeth and bones.
bone formation. Keeps fluoridated, toothpaste
dental cavities from with fluoride, marine
starting or worsening fish, teas
Iodine Part of thyroid Seafood, seaweed, Enlargement of the
hormone, which helps dairy, products, thyroid gland.
set body temperature iodized, salt
and influences nerve
and muscle function,
reproduction, and
growth. Prevents goiter
and a congenital
thyroid disorder
Iron Helps the blood and Liver, red meat, egg Tiredness and lethargy,
muscles carry oxygen yolk, legumes, whole / feelings of weakness,
to the body. enriched grains, dark insomnia, palpitations,
green vegetables headaches, shortness of
breath, difficulty
concentrating, brittle
nails, cracked lips
Magnesium Helps muscles work, Green vegetables such Fatigue, numbness,
aids metabolism and as spinach and poor memory, muscle
aids bone growth. broccoli, legumes, twitching and
cashews, sunflower irritability, tingling,
seeds and other seeds, rapid heartbeat.
halibut, whole-wheat
bread, milk
IIMT College of Pharmacy Gtr Noida HECP NUTRITION AND HEALTH
Manganese Helps bone growth and Nuts, legumes, whole Deficiency is rare but
cell production. Helps grains, tea could include
metabolize amino dermatitis, problems
acids, cholesterol, and metabolizing
carbohydrates carbohydrates, poor
memory, nervous
irritability, fatigue,
blood sugar problems,
heavy menstrual
periods, fragile bones
Phosphorus With calcium builds Chicken Breast, Milk, Deficiency is rare but
bones and teeth. Lentils, Egg Yolks, could include
Needed for Nuts, Cheese weakness; bone pain;
metabolism, body anorexia
chemistry, nerve and
muscle function
Potassium Balances fluids in the Peanuts, Bananas, Nausea, anorexia,
body. Helps maintain Orange Juice, Green muscle weakness,
steady heartbeat and Beans, Mushrooms, irritability, depression,
send nerve impulses. Oranges, Broccoli, fatigue, hypertension,
Needed for muscle Sunflower Seeds. decreased heart rate.
contractions. A diet
rich in potassium
seems to lower blood
pressure. Getting
enough potassium from
your diet may benefit
bones
Sodium Balances fluids in the Salt, soy sauce, Fatigue, apathy, and
body. Helps send nerve processed foods, nausea as well as
impulses. Needed for cramps in the muscles
muscle contractions. of the extremities
Impacts blood
pressure; even modest
reductions in salt
consumption can
lower blood pressure
Zinc Helps wounds to heal Red meat, poultry, Slow healing of
and aids taste and oysters and some other wounds; loss of taste;
smell sensory. seafood, fortified retarded growth and
cereals, beans, nuts delayed sexual
development in
children.