NUTRITIONAL GUIDE
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Nutrient
Its Finctions
Food Sources
Defficiency Leads to
Carbohydrates
To supply food energy & help body use nutrients.
Cereals-rice, chappati, pohe, rawa, maida, potato, corn,sugar,jam, honey, jaggery,dry fruit, bananas.
Insufficient energy-lead to ‘marasmus’ in children and loss of weight in adults.
Proteins
Build & repair tissues & fight infections.
Milk,curd,lassi,cheese,dals,dry bean,ground nuts, other nuts, and oil seeds, breads, cereals & grains.
Growth retardation ,loss of weight, anemia, infection, lethargy & fatigue.
Fats
Supply food energy
Fat & oil,ghee,buttercream,
vanaspati.
Impaired absorption & skin disease.
Calcium
To build bones & teeth, clotting of blood .
Milk, curd, cheese, dry ragi, sesame seeds, leaves of colocasia, chawli, drumstick & radis
Pain in bones of legs and back, weakness & easy susceptibility to bone fractures.
Phosphorus
To build bones & teeth, clotting of blood .
Milk, curd, cheese, dry ragi, sesame seeds, leaves of colocasia, chawli, drumstick & radis
Pain in bones of legs and back, weakness & easy susceptibility to bone fractures.
Iron
Form haemoglobin.
Dark green leafy vegetables,whole cereals,ragi,bajra,dals,dry beans.
Deficiency leads to ‘Anaemia’.
Iodine
Component of thyroxine
Iodized salt.
Goitre,child phys.& mental retard.
Vitamin A
Growth & development.
Dark green &yellow vegetables, radish tops, spinach, carrot, mango, papaya, ghee, butter.
Night blindness & ulceration of cornea in eyes, low resistance to infections.
Vitamin B
Appetite &healthy nervous system
Whole wheat products, dals, parboiled rice, fresh peas and beans.
Affect the nervous system, gastro intestinal & cardio vascular systems.
Vitamin C
Resist infection, healing of wounds.
Amla, guava, cashew apple, drumstick leaves, cabbage, radish tops, citric fruit, tomato.
Swelling, infection and bleeding of gums with fever,vomiting & cartilage.
Vitamin D
Strong bones & teeth.
Sunlight, butter.
Weakening of the skeletol system.
Vitamin E
Preserve fatty acid,vit.A, C.
Vegetable oil,cereal,legume & pulse,nut & oilseed,dark green leafy veg.
Health Deficiency.
Vitamin K
Help blood clotting.
Green leafy vegetable,tomato,
cauliflower,milk.
Delayed wound healing.
Water
Digest food, regulate body temp.& body pH.
Water, tea, coffee, juices, buttermilk, lassi, coconut water.
Dehydration , fatigue & headache.


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