Human Nutrition

Dr. Savita Devi

Assistant Professor
Department of Biotechnology
IIT-Hyderabad

November 18, 2024

Lecture 3, BT1010
 What is Nutrition and why it is so important?
• The study of food, its composition, the amounts needed by the body
and its effects on the body.
• At the most basic level, nutrition is about eating a regular, balanced
diet.
• Good nutrition helps fuel your body. The foods you eat supply the
nutrients your body needs to maintain your brain, muscle, bone,
nerves, skin, blood circulation, and immune system.
• Proper nutrition also helps protect you from illness and disease, such
as heart disease, diabetes, cancer, and osteoporosis.

• Nutrients are chemical substances required by the body to sustain

basic functions and are optimally obtained by eating a balanced
diet.
Six major classes of nutrients
• Carbohydrates
• Lipids/Fats
• Proteins
• Vitamins
• Minerals
• Water (does not yield energy)
 Major classes of nutrients in food
Macronutrients Micronutrients
• Includes: Carbohydrates, • Includes: Vitamins and
Protein, and Fat (produce Minerals (plays a role in
energy) metabolism)
• supply energy (in the form of • Divided into four categories:
calories) water-soluble vitamins, fat-
• serve as the building blocks soluble vitamins,
for muscles and tissues microminerals, and trace
minerals.
 Vitamins
(are Organic micronutrients)

Water-soluble Fat-soluble
Vitamins B1, B2, Vitamins A, E,
B3, B5, B6, B7, D, and K.
B9, B12, and C
 Minerals
(are Inorganic micronutrients)

Macrominerals Microminerals
• Required in amounts • Required in amounts
greater than 100 mg per less than 100 mg per
day day
• Ex: Calcium, phosphorous, • Ex: Iron, copper, zinc,
magnesium, sodium, selenium, and iodine.
potassium, and chloride.
 Carbohydrates:
• One of the essential macronutrients that are the primary source of energy for
humans; 1 gram of carbohydrate contains 4 kcal of energy
• Carbohydrates are present in plant-based foods like grains, fruits, vegetables, and
milk.
• Carbohydrates are ingested in the form of simple carbohydrates, like
monosaccharides and disaccharides, or complex carbohydrates, like
oligosaccharides and polysaccharides.
• Glucose (blood sugar) is the primary form to which carbohydrates become
metabolized in humans.
• Lactose is a carbohydrate found in milk, and sucrose is basic table sugar.
• Fibers are plant carbohydrates (polysaccharides) like pectin and cellulose found in
whole grains, fruits, vegetables, and legumes but are not digestible by humans.
• However, they play a major role in gut health and function and can be digested by
microbiota in the large intestine.
 There are three main types of carbohydrates
Sugars:
• They are also called simple carbohydrates because they are in the most basic
form.
• They can be added to foods, such as the sugar in candy, desserts, processed
foods, and regular soda.
• They also include the kinds of sugar that are found naturally in fruits, vegetables,
and milk.
Starches:
• They are complex carbohydrates, which are made of lots of simple sugars strung
together.
• Human body needs to break starches down into sugars to use them for energy.
• Starches include bread, cereal, and pasta.
• Also include certain vegetables, like potatoes, peas, and corn.
Fiber:
• It is also a complex carbohydrate.
• Human body cannot break down most fibers, so eating foods with fiber can help
you feel full and make you less likely to overeat.
• Diets high in fiber have other health benefits. They may help prevent stomach or
intestinal problems, such as constipation.
• They may also help lower cholesterol and blood sugar.
• Fiber is found in many foods that come from plants, including fruits, vegetables,
nuts, seeds, beans, and whole grains.
 Which foods have carbohydrates?

• Common foods with carbohydrates include:

Grains, such as bread, noodles, pasta, crackers, cereals, and rice
Fruits, such as apples, bananas, berries, mangoes, melons, and oranges
Dairy products, such as milk and yogurt
Legumes, including dried beans, lentils, and peas
Snack foods and sweets, such as cakes, cookies, candy, and other desserts
Juices, regular sodas, fruit drinks, sports drinks,energy drinks that contain sugar
Starchy vegetables, such as potatoes, corn, and peas
 Which types of carbohydrates should I eat?
• When eating grains, choose mostly whole grains and not refined grains:
• Whole grains are foods like whole-wheat bread, brown rice, whole cornmeal, and
oatmeal.
• They offer lots of nutrients that your body needs, like vitamins, minerals, and fiber.
• Refined grains are foods that have had some parts of the grains removed. This
also removes some of the nutrients that are good for your health.
• Eat foods with lots of fiber.

• Try to avoid foods that have a lot of added sugar.

• These foods can have many calories but not much nutrition.
• Eating too much added sugar raises the blood sugar and can make gain weight.
 How many carbohydrates one should eat?
• There is no one-size-fits-all amount of carbohydrates that people should eat.
This amount can vary, depending on factors such as your age, sex, health,
and whether or not one is trying to lose or gain weight.
• On average, people should get 45 to 65% of their calories from
carbohydrates every day.
• On the Nutrition Facts labels, the Daily Value for total carbohydrates is 275 g
per day.
• This is based on a 2,000-calorie daily diet.
• Daily Value may be higher or lower depending on your calorie needs and
health.
 Is it safe to eat a low-carb diet?
• Some people go on a low-carb diet to try to lose weight.
• This usually means eating between 25 g and 150 g of carbs each day.
• This kind of diet can be safe, but one should talk to the health care provider
before starting it.
• One problem with low-carb diets is that they can limit the amount of fiber you get
each day.
• They can also be hard to stay on for the long term.
 Proteins
• Protein is in every cell in the body.
• Our bodies need protein from the foods we eat to build and maintain
bones, muscles and skin.

• Proteins source: meat, dairy products, nuts, and certain grains and
beans.
• Proteins from meat and other animal products are complete proteins.
This means they supply all of the amino acids the body can't make
on its own.
• Most plant proteins are incomplete.
• One should eat different types of plant proteins every day to get
all of the amino acids your body needs.
• It is important to get enough dietary protein, Because human
body doesn't store it the way it stores fats or carbohydrates.
• Protein requirement depends on your age, sex, health, and level
of physical activity.

• 1 gram of protein contains 4 kcal of energy.

• The recommended protein intake is 0.8 to 1 gram per kilogram of

body weight per days
For healthy children ages
1 to 3: 5 to 20%,
4 to 18: 10 to 30%,
Adults: 10 to 35%
of daily energy intake should come from protein, respectively.
 Lipids/Fats
• Fat is a type of nutrient.
• Fats gives energy and help the body absorb vitamins.
• Lipids are essential macronutrients that are the main source of stored
energy in the body, contribute to cellular structure and function,
regulate temperature, and protect body organs.
• Lipids are found in fats, oils, meats, dairy, and plants and consumed
mostly in the form of triglycerides
• One gram of fat contains 9 kcal of energy.
• But not all fats are the same. One should try to avoid:
Saturated fats such as butter, solid shortening, and lard
Trans fats.
• These are found in vegetable shortenings, some margarines,
crackers, cookies, snack foods.

For healthy children ages:

1 to 3: 30 to 40%,
4 to 18: 25 to 15%,
Adults: 20 to 35%
of daily energy intake should come from fat
 Keto Diet
• The ketogenic diet is a very
low carb, high fat diet

• It involves drastically reducing

carbohydrate intake and replacing it
with fat. This reduction in carbs puts
your body into a metabolic state
called ketosis.

Ketosis is a metabolic process. When the body does not have enough glucose for
energy, it burns stored fats instead. This results in a buildup of acids called ketones.
• In keto diet; body becomes incredibly efficient at burning fat for
energy.
• It also turns fat into ketones in the liver, which can supply energy
for the brain
Is the keto diet healthy?

• Keto diet could reduce a person’s risk of developing several

health conditions, including metabolic syndrome, cardiovascular
disease, and diabetes.

• These health benefits may occur due to the loss of excess weight
and the inclusion of more nutritious foods in the diet, rather than
the reduction in carbohydrates.
Vitamin B1 (Thiamin)
• Thiamin, or vitamin B1, is an essential
water-soluble vitamin
• Acts as a coenzyme in carbohydrate and
branched-chain amino acid metabolism.
• Thiamin is in food sources such as
enriched and whole grains, legumes, and
pork.
• The RDA (Recommended Dietary
Allowance) of thiamin for adults is 1.1
mg/day for women and 1.2 mg/day for
men.
Vitamin B2 (Riboflavin)
• Riboflavin, or vitamin B2, is an essential water-soluble vitamin
• Acts as a coenzyme in redox reactions
• Riboflavin is present in food sources such as enriched and whole
grains, milk and dairy products, leafy vegetables, and beef.
• The RDA of riboflavin for adults is 1.1 mg/day for women and 1.3
mg/day for men.
 Vitamin B3 (Niacin)
• Niacin, or vitamin B3, is an essential water-soluble vitamin
• Niacin is present in enriched and whole grains and high protein
foods like meat, milk, and eggs.
• The RDA of niacin for adults is 14 mg/day of NEs (niacin
equivalents) for women and 16 mg/day of NEs for men
 Vitamin B12 (Cobalamin)
• Vitamin B12, or cobalamin, is an essential water-soluble vitamin
Vitamin B12 is only present in animal products because it is a
product of bacteria synthesis.
• Many foods are also fortified with synthetic vitamin B12.
• The RDA of vitamin B12 for adults is 2.4 mg/day.
• It is recommended for older adults to meet their RDA with
fortified foods or supplements because many are unable to
absorb naturally occurring vitamin B12.
 Vitamin C (Ascorbic Acid)
• Vitamin C, or ascorbic acid, is an essential
water-soluble vitamin
• Acts as a reducing agent in enzymatic
reactions and nonenzymatically as a
soluble antioxidant.
• Vitamin C is found primarily in fruits and
vegetables, except for animal organs like
the liver and kidneys.
• The RDA of vitamin C for adult women and
men is 75 mg/day and 90 mg/day,
respectively.