Nutritive Value

8/10/2019 Nutritive Value

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Nutritive value of fruits and vegetables


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Nutrients

Substances obtained from food that provide nourishment

Macronutrients Micronutrients

Energy producing

Protective

Carbohydrates, fats,

proteinsVitamins, minerals



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Major nutrients in foods

Water

Carbohydrates

Proteins

Fats Vitamins

Minerals

Bioactive compounds



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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



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After water, carbohydrates are the main components of fruits andvegetables 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)

- RDA for carbohydrates is 130 g/ day, except in cases ofpregnancy (175 g/day) and lactation (210 g/day)

Carbohydrates



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Functions of proteins

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



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Functions of fats

Supply energy 9 Kcal/g

Essential for absorption of fat soluble vitamins such as vitamin A, D, E, K



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Vitamin Functions Deficiency

Vitamin

A

Essential for proper vision, healthy skin, alimentary

and urinary tracts

Reduces susceptibility to infectionsfoods 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

VitaminE

Possesses antioxidant propertyReduces risk of degenerative diseases

Prevents oxidation of lipids and maintains cell integrity

Enhanced fragility of redblood cells and increased

urinary excretion of creatine

indicating muscle damage


Fat soluble vitamins: Vitamin A, D, E, KWater soluble vitamins: Vitamin B complex, C

Vitamins

Cont.


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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

Deficiency diseases involving

the these vitamins aremultiple in nature

Vitamin C Required for collagen synthesis, bone and teethcalcification

Helps in absorption of dietary ironBuilds resistance to infectionAids in the prevention and treatment of thecommon coldGives strength to blood vesselsOne of the major antioxidant nutrients

Scurvy: soft and bleeding

gums



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Important Minerals

Calcium

Phosphorus

Iron

Sodium

Potassium

Magnesium

Zinc

Copper



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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 bloodand transport of oxygenNecessary 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 metabolismPresent in bones alongwith calcium



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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

Thesearesubstancespresentinfoodsatlowlevelsthat

mayhavearoleinhealthmaintenanceinhumans

Haveantioxidantproperties

Bioactive Compounds or Phytochemicals



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Principle Nutrient value % of RDA

Energy 70 kcal 3.5

Carbohydrates 15.9 g 12

Starch 15 g -

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 9Magnesium 22 mg 5.5

Phosphorus 61 mg 9

Potassium 455 mg 10

Nutritional value of raw potato with peel) per 100 g

Source: USDA National Nutrient Database)



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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. Thatswhy; it is an important part of playersdiet.



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Nutritive value of raw mango (per 100g)


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




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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.



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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.



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Nutritivevalueofgrapesper100g



Energy 69 kcal 3.5

Carbohydrates 18 g 14

Dietary fiber 0.9 g 2

Fat 0.16 g 0.5Protein 0.72 g 1

Vitamin A 66 IU 3

Vitamin C 10.8mg 18

Calcium 10 mg 1

Iron 0.36 mg 4.5

Magnesium 7 mg 2

Potassium 191 mg 4

Grapes, red or green

European type,

Thompson seedless)



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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



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Nutritive value of banana per 100 g

Principle Nutrient Value % of RDA

Energy 90 kcal 4.5


Fat 0.33 g 1

Dietary fiber 2.6 g 7Protein 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




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Health benefits of banana

One banana has 11% of RDA of dietary fibre and only about 108 calorieswhich helps to maintain healthy bowel movement.

Has high amount of potassium (13 % of RDA) that can help lower bloodpressure, which helps to reduce incidence of atherosclerosis and heartattack.

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.



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Nutritional value of tomato per 100g


Principle Nutrient Value % of RDA

Energy 18 kcal 1


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 4Magnesium 11 mg 3

Potassium 237 mg 5



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Health benefits of tomato

Contain lycopenepigment which is a vital anti-oxidant that helps to fightagainst 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 majorrole in blood clotting.

It also improves eye health and prevents hypertension and urinary tractinfections



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Nutritive Value