Types of Nutrients and How They Impact Your Health
Living organisms need food to survive. It is the basic necessity. Food gives us energy to work, keeps us healthy, helps in body growth and helps in immunity development. We can eat both uncooked and cooked food.
Uncooked food are those that can be eaten raw, e.g. fruits and milk. Cooked foods are those that are prepared by applying heat. It makes them soft, tasty and easy to digest, e.g. rice and pulses. In this chapter, we will study about food, nutrition, balanced diet and healthy food habits.
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Sources of Food
Plants and animals are the main sources of food. For example - fruits and vegetables are obtained from plants. Milk, meat, chicken, eggs, and fish are obtained from animals.
Food and Nutrition
We eat a variety of food items such as rice, wheat (chapati), pulses (dal), fruits, vegetables, spices and edible oils. All of these food items contain essential and healthy substances known as ‘nutrients’ in them. Every food item has nutrients in different quantities.
Type of Nutrients
The five major types of nutrients are carbohydrates, proteins, fats, vitamins and minerals. In the given picture, you can see the different types of food items that are rich in respective nutrients.
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Importance of Nutrients
Nutrients are essential for proper growth and development of the body. Now, let us understand the importance of each nutrient one by one.
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Carbohydrates and Fats - Energy producers : These two nutrients provide our body with the energy to grow and work. Example - Rice, wheat, potato, sugar and butter.
Proteins - Body builders : They help in development and growth of the body. They also help to repair injured cells. Example - Pulses, eggs, milk, cheese, beans and fish.
Vitamins and Minerals - Body protective : These two nutrient groups help our body to fight infections and contribute to the formation of teeth, bones and blood. Example - Fruits, vegetables, milk and eggs.
Balanced Diet
There is no single food that contains all the nutrients in the desired quantities. Due to this reason, we need a balanced diet for the proper functioning of our body. A ‘balanced diet’ consists of proper proportions of carbohydrates, proteins, fats, vitamins, minerals and water on a plate.
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Importance of Water and Dietary Fibre in Food
Dietary fibre is also known as ‘roughage’. It is obtained from plants, and particularly from fruits, vegetables and outer covering of pulses and cereals. It is the indigestible portion of food, which with water; helps in removing the wastes from the body and cleaning the digestive system. Water also helps to regulate the body temperature.
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Healthy Food Habits
For food to give us benefits, we should follow some healthy food habits.
Fresh fruits and certain vegetables should be consumed only raw in the form of salad, in order to get its maximum nutrients
Hard to digest foods should always be cooked. It makes them soft and easy to digest.
Fruits and vegetables should always be washed thoroughly before eating.
We should drink plenty of water to stay hydrated. Ideally, we should drink 7-8 glasses of water daily.
We should always wash our hands with soap and water before and after eating the meals.
We should not eat the food that has been kept in the open. It is because it could be exposed to several dust, germs and flies, which can cause diseases.
Benefits and Examples of Healthy Food
Eating healthy food keeps our eyes, teeth and skin healthy. Example - eggs, milk, vegetables.
Healthy food supports building muscles. Example - Milk, eggs, chicken, etc.
It supports brain development. Example - Green vegetables, apples, oatmeal, etc.
Healthy food helps in boosting the immune system. Example - Citrus fruits, garlic, ginger, almonds, etc
It also helps in strengthening the bones. Example - Dairy food items, nuts, tofu, etc.
Foods to Avoid
We should avoid eating ‘junk food’ because it does not have any nutrients. It is generally fried food and contains too many carbohydrates (calories), salt and oil. If we keep eating junk food rather than healthy food, we will become sick and diseased.
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Solved Questions
Cereals are rich in which type of nutrients?
Ans: Cereals are rich in carbohydrates. Carbohydrates are a type of energy giving food.
Why should we avoid eating junk food?
Ans: We should not eat junk food regularly because it does not contain any essential nutrients. Also, eating junk food can make us fat.
Which vegetarian food is obtained from animals?
Ans: The vegetarian food that is obtained from animals is milk.
Fun Facts
‘Milk’ is known to be the ‘complete food’ because it contains almost all the nutrients that the body needs.
Chocolate was once used as currency (money) by the Maya Civilisation.
The shelf life of pure honey is very long. It can last upto 3000 years.
Summary
In this chapter, we have learnt about food, its sources and importance. We also studied the types of nutrients present in food and their importance. Then, we discussed what is a balanced diet and what food should be avoided for eating. We also learnt the healthy food habits that everyone should follow.
Learning By Doing
1. Put each food item in the correct nutrient group.
2. Name five food items each that are obtained from plants and animals.
FAQs on Food and Health: Essential Nutrients, Balanced Diet, and Smart Eating
1. What is a balanced diet and why is it important, especially for a growing child?
A balanced diet is a meal plan that includes a variety of foods in the right proportions to provide all the essential nutrients our body needs to function properly. It is especially important for growing children because it supports physical growth, brain development, strengthens the immune system to fight infections, and provides the energy needed for studies and play.
2. What are the major nutrients our body requires from food, and what are their functions?
Our body requires several major nutrients from the food we eat. These include:
Carbohydrates: The primary source of energy for our daily activities. Found in rice, wheat, and potatoes.
Proteins: Known as body-building foods, they are essential for growth and repairing tissues. Found in milk, eggs, and pulses.
Fats: Provide concentrated energy and help keep the body warm. Found in oil, ghee, and nuts.
Vitamins: Required in small amounts to protect our body against diseases. Examples include Vitamin A, C, and D.
Minerals: Needed for good health and proper growth, like calcium for bones and iron for blood.
In addition, dietary fibre (roughage) and water are also crucial components.
3. What is the difference between energy-giving foods and body-building foods?
The main difference lies in their primary function and the nutrients they provide:
Energy-giving foods are rich in carbohydrates and fats. Their main purpose is to provide the fuel or energy our body needs for all its activities, from running to breathing. Examples include rice, bread, and butter.
Body-building foods are rich in proteins. Their main role is to help in the growth of the body and to repair damaged cells and tissues. They are crucial for building muscles and are essential for growing children. Examples include milk, eggs, and pulses.
4. How do deficiency diseases occur? Can you give an example related to a mineral?
Deficiency diseases are health conditions that occur when our diet lacks a particular nutrient over a long period. The body cannot function properly without that nutrient, leading to specific symptoms. For example, a prolonged lack of iron, an essential mineral, in the diet leads to a condition called anaemia, where the person feels weak, tired, and looks pale due to insufficient red blood cells.
5. Why can't a person stay healthy by only eating their favourite food, like pizza, every day?
Eating only one type of food, even if it's a favourite like pizza, is unhealthy because no single food item can provide all the essential nutrients in the correct amounts. Pizza is high in carbohydrates and fats but may lack sufficient vitamins, minerals, and dietary fibre. A diet like this would lead to an imbalanced intake of nutrients, potentially causing obesity from excess fat and, simultaneously, deficiency diseases due to the lack of other vital nutrients.
6. What is the importance of cooking food properly before eating?
Cooking food is important for several key reasons. Firstly, the heat from cooking kills harmful germs and bacteria that may be present in raw food, making it safe to eat. Secondly, cooking makes food softer, which makes it easier to chew and digest. This improved digestion allows our body to absorb the essential nutrients from the food more effectively.
7. Are all fats bad for our health? Explain why or why not.
No, not all fats are bad for our health. While it's true that excessive consumption of unhealthy fats, like those in fried junk food, can lead to health problems, our body needs healthy fats to function. These fats are essential for brain health, producing hormones, and absorbing certain vitamins (like A, D, E, and K). Examples of healthy fats can be found in avocados, nuts, and seeds. The key is to consume fats in moderation and choose healthier sources.
8. What is the role of dietary fibre (roughage) and water in our diet?
Although dietary fibre and water do not provide energy, they are vital for health:
Dietary Fibre (Roughage): This adds bulk to our food. Its primary role is to aid in the smooth movement of food through the digestive system and help in the removal of undigested waste, thus preventing constipation. It is found in whole grains, fruits, and vegetables.
Water: It is essential for almost all bodily functions, including digesting food, absorbing nutrients, and regulating body temperature. It also helps transport nutrients to cells and flush out toxins from the body.
