Notes on Module I: Food, Nutrition & Health

1.0 INTRODUCTION

Every single cell in the human body is an outcome of the food we have ingested. Our mind and body are
made of the food we eat and it continues until we live. The body parts, organs, muscles, blood and bones
are all made from the food we have eaten. Food gives energy and stamina for work. It also gives
emotional stability and security. Our appearance and feeling of good health and happiness also depends
on the right kind of food and the quantity of food that we eat. Lot of research is being done and new
findings published every day to increase our knowledge about food and nutrition, and to find ways to
apply this knowledge in choosing the right foods to eat, so that our body is well nourished and healthy.

1.1 DEFINITION OF FOOD, NUTRITION, NUTRIENTS and DIET

Food is the very basis of our life. It contains different nutrients that are needed by the body for
survival and sustenance. The food we eat is digested and converted into nutrients. These nutrients are
absorbed and transported to different parts of the body, and utilized for the day-to-day functioning. At
the end they are disposed of by further metabolism and transformed into the end products. We need to
consume a variety of foods in order to remain healthy.

Thus, we can define food as any solid or liquid which when eaten can supply any of the following:

 Material from which the body can produce movement, heat or other forms of energy,
 Material for growth, repair and reproduction,
 Substances necessary to regulate the production of energy or the processes of growth and repair.

The components of foods which have these functions are called nutrients. In other words nutrients are
vital in keeping a living thing alive and helping it to grow.

The diet consists of those foods or mixtures of foods in the amounts which are eaten daily. A good diet
provides adequate amounts of all the nutrients, without harmful excesses, from a wide range of foods.
Dietary habits are dependent on geographical and cultural traits and vary accordingly.

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Nutrition is the process by which living things receive the food necessary for them to be healthy. The
science of nutrition is a study of all the processes of growth, maintenance and repair of the living body
which depend upon the digestion and absorption of food and the study of that food.

A nutritionist is an expert on the relationship between food and health and a dietitian is an expert on
what one should eat under different conditions.

1.2 FUNCTIONS OF FOOD

Let us now get acquainted with the major functions of food. As we know we eat when we are hungry,
but food not only removes hunger, it also gives us a feeling of satisfaction and renewed strength. We
also share food to express happiness, friendship, love and unity. Most families bond over mealtimes.
Most meetings and important discussions in companies happen over lunches and dinners. Thus, food has
many important functions in our lives. When we understand these functions, we appreciate how they
affect our food intake and our physical and mental well-being.

1.3.1 Physiological functions

The most important function of food is to build our body. We have seen that we probably weighed
somewhere between 2.5 to 3.2 kg at birth and now weigh between 45 to 60 kg. This growth is the result
of the food we ate from birth to adulthood. Now as an adult, our weight is constant which shows that we
have achieved optimum growth. At this stage, the food we eat helps to maintain and renew worn out
cells of our body and keep the body in good condition.

Secondly, food provides the energy, our body needs for all its activities, voluntary and involuntary. We
know that even when we sleep, many of our body's activities continue, like breathing, heartbeat,
digestion, absorption of food, etc. These keep us alive without any effort on our part and are called
involuntary activities.

The work or activities we do when we are awake and our mind is in it like studying, walking, cooking or
working at the desk, or playing a game of badminton, is called voluntary activity. The amount of energy
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we need for all these depends on the kind of activity and the time and energy we spend doing it.

The third function of food is to regulate all the activities of the body and protect it from diseases and
infections. Examples of some of the activities which regulate the body are given below:

 Beating of our heart for circulation of blood

 Maintenance of our body temperature
 Muscle contraction for voluntary and involuntary movements
 Removal of waste from the body in form of sweat, urine and feces, etc.

Apart from these, vital nutrients in food also help to protect the body from various infections,
diseases and from wearing out.

1.3.2 Psychological functions

In addition, to meeting our physical needs, food also satisfies certain emotional needs. These include a
feeling of security, love and attention. We feel secure when familiar foods are served which are also
known as comfort foods. When a child comes home from school the mother knows that he/she is hungry
and serves food. Thus, she expresses her love and attention. Many times, we miss our mother because of
the attachment to her cooking.

When we share our lunch with a colleague, we express acceptance and friendship. If we are amongst
friends, we try unfamiliar foods and enlarge our food experience. These are some of the positive aspects
of food acceptance. There are occasions when we are hungry, but are unable to eat even a nutritious
meal, because the foods are unfamiliar or we are unhappy or lonely. We need to understand these
aspects about food acceptance, so that when we plan meals, we will not only think of nutrition, but also
the persons for whom we plan.

1.3.3 Socio-cultural Functions

We know how important food is in our social and cultural life. We serve refreshments at meetings and
seminars or to visitors to create a relaxed atmosphere for an exchange of ideas. In most of our festivals
and celebrations we have lunch and dinner with family and friends which binds us together. Food is also
used as an expression of happiness. For example, we distribute sweets when we pass examinations, buy
a car or when there is a marriage feast. We also celebrate birthdays, anniversaries, promotions etc. by
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 cutting cakes and enjoying food at parties. In religious functions like Easter, Ramzan, Rajo, Nuakhai,
etc. we make special preparations to distribute food offerings. Thus, food helps to strengthen our social
and cultural ties.

1.3.4 Food Habits

Food intake is related to food habits, which is a powerful force in deciding what we eat. We tend to eat
according to our set food habits and like all habits these may be good or bad. Formation of food habits
have to be understood so that we can take appropriate measures towards building good food habits.

 Regional and Community Variations: Food habits are affected by food production and supply. For
example, rice is the staple food in the East, West and South of India whereas wheat is popular in the
North. This is because of agricultural practices of the region. Then the amounts and kinds of foods we
eat depend on the money that one can spend. The geographic region, religion, community and family
beliefs and practices that have developed over several generations, heavily influences a family’s eating
pattern.

Inspite of all these variations, all regional patterns can meet the nutritional needs of people if sufficient
food from each group is included. A particular food chosen and the way it is prepared and seasoned is a
matter of personal choice. Social customs like when and with whom and what to eat, will affect our
exposure and hence our acceptance pattern.

 Personal Factors: The atmosphere in which we eat may modify our attitude towards food. A happy or
an unhappy atmosphere affects our reactions to food and eating. Everyone has a personal response to the
taste of foods. We may like pungent foods or acid foods while our friends may prefer mild or astringent
foods. These basic influences affect our food habits, as we tend to adopt the food practices of our family.
Our selection of foods should be based on the knowledge of food values. Convenience of food
preparation also affects food habits of the present generation.

 Other Factors : Many other influences modify our food habits. When we move away from our region
for education or work, we are exposed to new foods and our eating pattern is modified. Travelling within
our food region and outside also influences our food habits. Media also has a large role to play in food
choices today. Though food habits are affected by many influences, individual food intake is dependent
on personal preferences that are an important factor in deciding our nutritional status.

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The best time to develop good and healthy food habits is in childhood. As food habits are closely
associated with sense of security, so any modification, particularly in the adult stage, will require a
strong motivation.

We know that energy need decreases with age hence modification in food habits need to be made to
reduce energy intake as people grow older. When we see old people who are overweight, we can see that
they have not made the required adjustment. We also see many people, who are not overweight, but eat
foods that do not meet their need for other nutrients, except calories. It is difficult for such people to see
the need for change because they maintain their weight and do not associate any symptoms of poor
health they may have due to their eating habits. Generally, cause and effect are not easily noted.

One must be cautious while approaching people to modify their food habits. We will need to understand
the background of their food habits before we can help them to improve or change their diet. The desire
for good health is universal. It can be used as a motivating force to help others.

1.3.5 Food misinformation

We spend a considerable part of our time and income to select and purchase foods. Besides food habits,
our choices are also affected by prevalent misconceptions, we have about foods and food products. We

are exposed to a variety of views about the foods and their nutritional contribution--through
conversation, and through newspapers, magazines and books. People see and hear advertisements about
foods and drinks. So their ideas about food are indirectly modified by what they hear and see. The
internet, television and other multimedia sources also influence food habits to a great extent.

Water: Some people think drinking water can help them lose weight but water cannot wash away the fat
from the cells, or those extra calories we get from overeating. If we drink water instead of the calorie-
rich soft drinks, we might cut down on our calorie intake. When a person or a child suffers from
diarrhea and vomiting, some people restrict their water intake with the hope of stopping it, which is very
wrong. We know it is very important to feed clean, boiled, cooled water, with added sugar, salt and
lemon, to a person who has suffered loss of body fluids due to diarrhea or vomiting. Water intake in
such a condition is crucial to prevent dehydration especially in children.

Cereal and cereal products: There is a wrong notion that starchy foods, such as rice and bread, are
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high in calories. Many dieters frequently reduce or cut out cereals from their diet. We need to remind
them that basic cereals and plain breads (like chapatti) are not very high in calories. The calories come
from the foods they add such as ghee, butter, cheese, jam, sugar, oil, chutney, etc. It is the extra calorie
foods that they should omit, not the breads and cereals.

Another misconception is that weight reduction is possible if we eat bread or chapati instead of rice.
Actually, both rice and wheat contain about the same number of calories. It is the total calorie intake that
needs to be reduced not calories from a particular food.

We have noticed that many people cut the sugar from tea or coffee to reduce their calorie intake but do
not skip the biscuits, cake, or other snacks that are served with the tea or coffee. The teaspoon of sugar
they skip is only 20calories, and the snacks they eat may add 50- 100 'calories. So they end up having 2
to 5 times the calories than sugar.

Fats and oils: All vegetable oils (except coconut and olive oil) contain a high amount of PUFA (poly
unsaturated fatty acids). It is important to understand that vegetable oils do not contain any cholesterol.
To say that a particular brand of vegetable oil contains no cholesterol is intended to misguide us to think
that other brands of vegetable oils contain cholesterol. The nature of the oil of fat (unsaturated or
saturated, fatty acid content, cholesterol content, etc.) is not to be confused with their calorie value. We
know that all oils, ghee and vanaspati provide the same calories i.e. nine calories per gram. Therefore,
we realize that when there is an advertisement of oil that contains less or low calories, we must know
that it is not true.

Other foods and food products: Weaning food products are advertised as 'Doctors recommend' or
'more nourishing food for growth'. The fact is that there is nothing special about these products. Most of
these are made from the cereals we use at home, to which they add some milk powder, sugar, minerals
and vitamins.

Some brand of biscuits claim they are the best food for children. Actually, most biscuits are made from
maida (refined wheat flour), with the addition of varying amounts of fat and sugar. Thus, biscuits have
lot of calories. When we feed children with these instead of a meal, it does not provide the child with all
the nutrients it needs.

Another group of products advocated is a variety of synthetic drinks and carbonated beverages. These
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contain only sugar, flavor, color and acid and provide only energy. A few may have a little vitamin C,
and nothing else. When these are taken with fast food and junk food they create health hazards in the
long run. Instead, if we make traditional cool drinks at home and other snacks and food items it will cost
a fraction of the price we pay for commercial weaning foods and children’s snacks and drinks. Another
advantage would be that children would develop healthy food habits in this way, which will help them
through the lifetime.

1.3 NUTRIENTS

Understanding nutritional needs and translating it into practical diets requires a sound knowledge of
nutrition. For that first, we need to review the nutritional components of the foods that we eat. The
following paragraph will focus on this aspect.

1.4.1 Classification of nutrients

All foods are classified into three broad categories:-

 Energy yielding foods (Carbohydrates and Fats)

 Body building foods (proteins)
 Protective and regulatory foods (vitamins, minerals and other foods)

1.4.2 Types of nutrients

The foods that we consume are composed of varying quantities of the following nutritionally important
components:

1) Carbohydrates
2) Proteins
3) Lipids
4) Water
5) Minerals
6) Vitamins
7) Fibre

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 8) Phytochemicals and anti-oxidants
9) Detoxifying agents

If these nutritional components are consumed daily in the amounts and proportion required, then the
chances are that we will maintain a good health.

1.4.3 Functions of nutrients

We use foods such as wheat, rice, dal, vegetables, fruits, milk, eggs, fish, meat, sugar, oils, on a daily
basis in our diet. These foods are made up of the nutrients mentioned earlier. Let us get to know the
functions of these nutrients in our body.

Carbohydrates: We get about 70-80 per cent of our energy from carbohydrates. The energy content of
foods is expressed in calories. One gram of carbohydrate provides four calories. If we take these in
excess of our body's need, the unused part is stored as glycogen in the muscle or converted to fat and
stored for later use. The main carbohydrates in our diet are starches found in cereals, dals and tubers,
sugar from sugarcane and fruits. Cereals and dals also provide a large part of the proteins, some minerals
and vitamins.

Proteins: As we know, proteins are present in all living tissues-both plant and animal. Next to water,
protein is the most abundant component of our body. About one-sixth our body weight is protein. The
main function of protein is building of new tissues, and maintenance and repair of those already built.
Further, a number of regulatory and protective substances (enzymes, antibodies, hormones) in the body
are made from proteins.

We get about 8 to 15 per cent of our total energy from proteins. Energy supply is thus a secondary
function of our dietary proteins. Each gram of protein gives four calories of energy to our body. Protein
is present in vegetables and animal sources. Among the former, pulses, nuts and soybeans are good
sources of protein. Among the latter, milk, fish, egg, meat, chicken and liver are rich sources. Paneer and
khoa (condensed milk) are also good sources of protein.

Fats: In India, about 10 to 30 per cent of the energy needs are met from oils and fats. One gram of oil or
fat gives nine calories of energy to the body. Please remember that the fats and oils are concentrated
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sources of energy. We need fats as a medium for the absorption of fat- soluble vitamins. We need
essential fatty acids, which vegetable oils provide. The oil we use in seasoning, the ghee or butter used
as a spread, and the fat in eggs and meat, are the major sources of fats in our diet. The oilseeds and
nuts we use in food preparations also contribute some fat. Remember if we take more energy than our
body needs, in any form, be it fats, carbohydrates 'or proteins, it is stored in our body as fat.

Minerals: Our bones and teeth need minerals for their formation and maintenance. Iron is needed for
formation of the red pigment in the blood. Minerals have an important role in the regulation of a number
of body processes, e.g. muscle contraction, nerve stimulation, respiration, etc. we get the minerals that
we need from a variety of foods. For example, we get calcium from milk and leafy vegetables, iron from
leafy vegetables, dals and eggs, sodium from salt and other foods.

Vitamins: We need different vitamins, for example, vitamin A, B-complex, C, D, etc. Our body needs
these to grow and develop, to help our eyes, nerves and skin to remain healthy, and to protect us from
infections. We need very small amounts of these vitamins. We get these from a variety of foods like
leafy vegetables, carrots, amla, guava, masumbi, oranges, pulses, whole grain cereals and eggs.

Vitamins help the body function effectively. There are two types: water-soluble and fat-soluble vitamins.
The water-soluble vitamins are vitamins B and C. Most vitamins come from food, but sunshine
contributes to vitamin D. Some people need or choose to take supplements that provide extra vitamins.
The body absorbs fat-soluble vitamins best when a person eats them with higher-fat foods.

1. Vitamin A Carrots are a dietary source of vitamin A. Vitamin A helps maintainTrusted

Source healthy vision. Without vitamin A, a person could experience vision problems and possibly
vision loss.

Types : Vitamin A is not a single vitamin but a collection of compounds known as retinoids. Retinoids
occur naturally in the human body, and they are present in some dietary sources. Some foods provide
retinols, which the body can use directly as vitamin A. Others provide provitamin A, compounds that the
body converts into vitamin A.

Function : Vitamin A supports several functions throughout the body, including: Vision the immune
system
Dietary sources : People can obtain vitamin A through dietary sources. Animal sources provide

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 preformed vitamin A, or retinols. This type is ready for the body to use. Plant sources provide
carotenoids, such as beta-carotene, which is a powerful antioxidant. The body can convert these into
vitamin A. For this reason, lists of ingredients often show vitamin A content as “vitamin A RAE.” RAE
means “retinol activity equivalents.”

Animal sources of vitamin A include:

 fish liver oil

 beef liver

 cheese, milk, and other dairy products

 Sources of beta carotene include:

 sweet potato

 kale, spinach, and other green, leafy vegetables

 carrots

 cantaloupe

 black-eyed peas

 fortified breakfast cereals

Find out more here about dietary sources of vitamin A.

Recommended intake

Nutritionists measure some vitamins in two ways:

 micrograms (mcg) RAE

 international units (IU)

Food packages usually show the amounts in IU. A diet that contains 900 mcg RAE of vitamin A, which is the
recommended intake for males over 14 years of age, would provide around 3,000–36,000Trusted Source IU of
vitamin A, according to the Office of Dietary Supplements (ODS).

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Anyone who has concerns about their vitamin A intake should seek advice from a health professional, who will
help them understand these measures.

Vitamin A deficiency is rare in the United States, but it can affect a person who:

 follows a plant-based diet

 has cystic fibrosis

A long-term deficiency can lead to a loss of night vision and possibly a total loss of vision.

Overdose

Too much vitamin A can be toxic.

It can affect:

 people who take vitamin A supplements

 those with a high intake of fish liver oil

 people who take medications that contain retinoids, such as acitretin (Soriatane), a treatment for psoriasis

During pregnancy, high levels of vitamin A can harm a growing fetus.

Symptoms of an overdose include:

 headaches

 fatigue

 nausea

 dizziness

In severe cases, coma and death can result.

Vitamin A supplements are available for purchase online. However, people should speak to a doctor before taking
these or other supplements.

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The time a person takes a vitamin can affect its impact. Find out more here about when to take different vitamins.

2. Vitamin D :

 naturally through exposure to sunlight or in the diet

 through fortified foods

 as supplements

The body obtains the compounds it needs to make vitamin D from food. It also produces vitamin D when
ultraviolet (UV) light meets the skin.

Types

Vitamin D is not a single substance but a group of compounds collectively known as calciferol.

The body absorbs calciferol into the bloodstream and then converts it to calcitriol.

Two types occur naturally:

 vitamin D-3, found in animal fats

 vitamin D-2, found in plants, such as mushrooms

Function

Vitamin D has two main roles in the body:

 It maintains bone health.

 It supports the immune system.

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Dietary sources

A person can obtain some vitamin D from the sun, but most people will also need to use other sources, too. The
main alternative is food.

Dietary sources include:

 oily fish and fish oils

 fortified dairy products, plant-based milks, and cereals

 beef liver

 eggs

Recommended intake

Experts measure vitamin D in international units (IU).

Current guidelinesTrusted Source recommend that people of all ages intake of 600 IU of vitamin D daily. This is
hard to measure, however, as it is not easy for a person to know how much vitamin D they obtain from sunlight.

Deficiency

A vitamin D deficiency can affect:

 older adults and children who do not spend much time out of doors

 people with darker skin

 some people with chronic health conditions

 those who live far from the Equator, where winter days are short

 those with obesity

The main effects of vitamin D deficiency include:

 osteoporosis, or loss of bone mass

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  osteomalacia, when bones become soft

 rickets, when a child’s bones do not develop as they should

 increased risk of infection and autoimmunity

Learn more about vitamin D deficiency.

Overdose

It is rare for a person to have too much vitamin D, but using supplements could trigger this.

Having too much vitamin D could lead to high levels of calcium in the blood.

This can lead to:

 nausea

 headaches

 low appetite and weight loss

 a buildup of calcium in tissues and blood vessels

 heart or kidney damage

 high blood pressure

Vitamin D supplements are available for purchase in pharmacies and online. A person should speak to their doctor
before using these supplements, however.

3. Vitamin E

Vitamin E is an antioxidant that can help the body destroy free radicals. Free radicals are unstable atoms that can
cause oxidative stress. Oxidative stress can lead to cell damage, and this can result in cancer and other diseases.
Vitamin E may help protect the body from a range of health issues.

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Types

There are eight formsTrusted Source of vitamin E, but only alpha-tocopherol meets humans’ needs, according to
the ODS.

Function

Some reasons why the body needs vitamin E are:

 as an antioxidant

 to boost the immune system

 to dilate blood vessels and help prevent clotting

Dietary sources

Good sources of vitamin E include:

 wheat germ oil

 sunflower seeds and oil

 almonds, hazelnuts, and peanuts

 spinach and broccoli

 kiwi fruit and mango

Which foods are good sources of vitamin E? Find out here.

Recommended intake

Current guidelinesTrusted Source recommend people consume the following amounts of vitamin E. Experts
measure vitamin E intake in milligrams (mg) AT, but packaging currently uses international units (IU).

Age (years) 1–3 4–8 9–13 14 and over

Female 6 mg 7 mg (10.4 IU) 11 mg (16.4 IU) 15 mg (22.4 IU)

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 (9IU)

6 mg
Male 7 mg (10.4 IU) 11 mg (16.4 IU) 15 mg (22.4 IU)
(9IU)

The ODS note that, during breastfeeding, a female should consume 19 mgTrusted Source (28.4 IU) each day.

Deficiency

Vitamin E deficiency is rare, but it can affect people with Crohn’s disease or cystic fibrosis. These conditions
affect the liver’s ability to absorb vitamin E.

A deficiency can result in:

 nerve and muscle damage that affects movement and coordination

 vision problems

 a weakened immune system

As vitamin E is an antioxidant, a long-term deficiency could increase the overall risk of various diseases.

Overdose

Obtaining vitamin E through natural sources is unlikely to lead to an overdose, although supplement use can
increase this risk.

People who use blood-thinning medication, such as warfarin (Coumadin) should ask their doctor before taking
vitamin E supplements, as these may interfere with blood clotting.

5. Vitamin K

Vitamin K helps the body form blood clots. Blood clotting is essential to prevent excessive bleeding.

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Types

There are several types of vitamin K.

The two most common groups are:

 Vitamin K-1 (phylloquinone), present in green, leafy vegetables and some other plant sources

 Vitamin K-2 (menaquinones), present in animal sources and fermented foods

There are also synthetic forms and other forms that the body makes.

Function

Apart from blood clotting, vitamin K may also:

 lower the risk of heart disease

 enhance bone health

 reduce the buildup of calcium in the blood

Dietary sources

Food sources of vitamin K-1 and K-2 include:

 kale

 liver

 spinach

 parsley

 butter

 egg yolks

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Recommended intake

Experts do not have enough evidence to recommend a specific intake of vitamin K suitable to meet the needs of
97-98% of healthy individuals.

Instead, they recommend an adequate intake (AI)Trusted Source, an amount assumed to provide nutritional
adequacy, as follows:

1– 14–
Age (years) 4–8 9–13 19 and over
3 18

Female 30 55 60 75 90

Male 30 55 60 75 120

Deficiency

The body is not able to store as much vitamin K as it does vitamin A or D. This means a person needs a regular
intake of vitamin K, and there is a higher chance of a deficiency.

A vitamin K deficiency may result in:

 excess bleeding

 lower bone density, in the long term

Overdose

Taking high quantities of vitamin K does not appear to lead to adverse effects. However, it can interfere with the
use of blood-thinning medications, such as warfarin (Coumadin).

Vitamin K supplements are available for purchase in pharmacies and online. However, people should speak to a
doctor before using them, especially if they use blood thinners or have a condition that affects blood clotting.

Water Soluble Vitamins :

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Vitamin C (Ascorbic Acid):

Vitamin C is a powerful antioxidant that plays a vital role in protecting cells from oxidative damage caused by
free radicals and reactive oxygen species. It is essential for collagen synthesis, wound healing, immune function,
and the absorption of iron from plant-based sources. Additionally, Vitamin C supports cardiovascular health,
promotes healthy skin, and enhances the body's ability to combat infections.

Vitamin B1 (Thiamine):

Thiamine is essential for energy metabolism, as it acts as a cofactor for enzymes involved in the conversion of
carbohydrates into energy. It also plays a role in nerve function and supports the proper functioning of the
cardiovascular and nervous systems. Thiamine deficiency can lead to conditions such as beriberi and Wernicke-
Korsakoff syndrome.

Vitamin B2 (Riboflavin):

Riboflavin is necessary for energy production and metabolism, as it participates in the electron transport chain and
the metabolism of fats, proteins, and carbohydrates. It also acts as an antioxidant, helping to protect cells from
oxidative damage. Riboflavin deficiency can result in conditions such as angular cheilitis and ariboflavinosis.

Vitamin B3 (Niacin):

Niacin plays a crucial role in energy metabolism, DNA repair, and the synthesis of steroid hormones. It also helps
maintain healthy skin, supports proper nerve function, and contributes to the regulation of cholesterol levels.
Niacin deficiency can lead to pellagra, a condition characterized by symptoms such as dermatitis, diarrhea, and
dementia.

Vitamin B5 (Pantothenic Acid):

Pantothenic acid is a component of coenzyme A (CoA), which plays a central role in energy metabolism and the
synthesis of fatty acids, cholesterol, and steroid hormones. It also supports adrenal gland function and helps
maintain healthy skin and hair. Pantothenic acid deficiency is rare but can cause symptoms such as fatigue,
irritability, and numbness or tingling in the hands and feet.

Vitamin B6 (Pyridoxine):

Pyridoxine is involved in over 100 enzymatic reactions in the body, including amino acid metabolism,
neurotransmitter synthesis, and the production of red blood cells. It supports immune function, hormone
regulation, and cognitive health. Pyridoxine deficiency can lead to symptoms such as anemia, dermatitis, and
neurological abnormalities.

Vitamin B7 (Biotin):

Biotin is essential for the metabolism of carbohydrates, fats, and proteins, as it serves as a cofactor for enzymes
involved in these processes. It also plays a role in maintaining healthy hair, skin, and nails, and supports fetal
development during pregnancy. Biotin deficiency is rare but can result in symptoms such as hair loss, skin rash,
and neurological abnormalities.

Vitamin B9 (Folate or Folic Acid):

Folate is crucial for DNA synthesis, cell division, and the production of red blood cells. It is particularly important
during pregnancy for fetal development and the prevention of neural tube defects. Folate also supports
cardiovascular health, cognitive function, and mood regulation. Folate deficiency can lead to conditions such as
megaloblastic anemia and neural tube defects.
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 Vitamin B12 (Cobalamin):

Cobalamin is essential for DNA synthesis, red blood cell formation, and neurological function. It works closely
with folate to regulate homocysteine levels and support cardiovascular health. Cobalamin deficiency can cause
pernicious anemia, neurological abnormalities, and cognitive impairment.

Distinction Between Water-Soluble and Fat-Soluble Vitamins

Distinguishing between water-soluble and fat-soluble vitamins is fundamental in understanding how these
essential nutrients function within the body, how they are absorbed, stored, and utilized, and the implications for
dietary intake and overall health.

Solubility:

 Water-Soluble Vitamins: Water-soluble vitamins dissolve in water, allowing them to be easily absorbed in the
gastrointestinal tract. They include Vitamin C and the eight B-complex vitamins. Because of their solubility, these
vitamins are transported directly into the bloodstream after absorption and are not stored in large amounts in the
body. Any excess amounts are typically excreted through urine.
 Fat-Soluble Vitamins: Fat-soluble vitamins dissolve in fats and oils but not in water. Vitamins A, D, E, and K are
classified as fat-soluble. Their solubility in fat allows them to be absorbed along with dietary fats in the small
intestine. Unlike water-soluble vitamins, fat-soluble vitamins can be stored in the body's fatty tissues and liver for
extended periods, allowing for reserves that can be drawn upon in times of deficiency.

Absorption:

 Water-Soluble Vitamins: Water-soluble vitamins are absorbed primarily in the small intestine. Their absorption
is efficient and does not require the presence of dietary fat. Once absorbed, they enter the bloodstream and are
transported to various tissues and organs where they are utilized for metabolic processes.
 Fat-Soluble Vitamins: Fat-soluble vitamins are absorbed along with dietary fats in the small intestine. Their
absorption depends on the presence of bile salts and pancreatic lipase, enzymes that facilitate the breakdown of
fats. Once absorbed, fat-soluble vitamins are incorporated into chylomicrons, a type of lipoprotein, and
transported via the lymphatic system to the liver and other tissues for storage and utilization.

Storage:

 Water-Soluble Vitamins: Water-soluble vitamins are not stored in significant amounts in the body. Any excess
amounts that are not immediately utilized are excreted through urine. This limited storage capacity means that
regular intake of water-soluble vitamins is necessary to maintain adequate levels in the body.
 Fat-Soluble Vitamins: Fat-soluble vitamins can be stored in the body's fatty tissues and liver for extended
periods. This storage capacity allows for the accumulation of fat-soluble vitamins over time, providing a reserve
that can be drawn upon when dietary intake is insufficient.

Stability:

 Water-Soluble Vitamins: Water-soluble vitamins are generally more susceptible to degradation during cooking,
food processing, and storage. Factors such as heat, light, and exposure to air can lead to the loss of water-soluble
vitamins in foods. For example, Vitamin C is particularly sensitive to heat and can be easily destroyed during
cooking.

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 Fat-Soluble Vitamins: Fat-soluble vitamins are more stable than water-soluble vitamins and are less affected by
cooking and processing. Their solubility in fat provides some protection against degradation, although prolonged
exposure to heat, light, and air can still lead to losses of fat-soluble vitamins in foods.

Importance of Water-Soluble Vitamins

Essential Coenzymes and Cofactors:

Water-soluble vitamins serve as precursors for coenzymes and cofactors that are essential for numerous enzymatic
reactions in the body. For example, the B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, and B12) act as
cofactors in energy metabolism, facilitating the conversion of carbohydrates, proteins, and fats into usable energy.
Without these vitamins, metabolic processes would be impaired, leading to fatigue, weakness, and other
symptoms of deficiency.

Antioxidant Defense:

Vitamin C, a potent antioxidant, plays a crucial role in protecting cells from oxidative damage caused by free
radicals and reactive oxygen species. By neutralizing harmful molecules and regenerating other antioxidants like
vitamin E, vitamin C helps maintain cellular integrity and reduces the risk of chronic diseases such as heart
disease, cancer, and neurodegenerative disorders.

Collagen Synthesis and Tissue Repair:

Vitamin C is essential for collagen synthesis, a process vital for the formation and maintenance of connective
tissues, skin, cartilage, and blood vessels. Collagen provides structural support and elasticity to tissues, promoting
wound healing, skin health, and overall tissue integrity. Adequate vitamin C intake is necessary for optimal
collagen production and tissue repair.

Immune Function:

Water-soluble vitamins, particularly vitamin C and certain B vitamins, play key roles in supporting immune
function. Vitamin C enhances the function of immune cells, such as neutrophils, macrophages, and lymphocytes,
and helps regulate immune responses to infections and inflammation. B vitamins, including B6, B9, and B12, are
involved in the production of antibodies and cytokines, which are essential for immune defense.

Neurotransmitter Synthesis:

Several water-soluble vitamins, such as B6, B9, and B12, are critical for the synthesis of neurotransmitters
involved in mood regulation, cognitive function, and nerve signaling. For example, vitamin B6 is necessary for
the production of serotonin, dopamine, and gamma-aminobutyric acid (GABA), neurotransmitters that play roles
in mood stability, stress response, and sleep regulation.

Red Blood Cell Formation:

Folate (vitamin B9) and vitamin B12 are essential for the production and maturation of red blood cells in the bone
marrow. These vitamins are involved in DNA synthesis and cell division, processes crucial for the proliferation
and differentiation of red blood cell precursors. Deficiencies in folate or vitamin B12 can lead to megaloblastic
anemia, characterized by the production of large, immature red blood cells.

Energy Production and Metabolism:

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B-complex vitamins, such as thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), and biotin (B7),
are essential for energy metabolism. They participate in various biochemical pathways that convert carbohydrates,
proteins, and fats into ATP, the body's primary source of energy. Without adequate intake of these vitamins,
energy production and metabolism would be compromised, leading to fatigue and impaired physical and cognitive
function.

Water: Our body contains approximately 60 to 65 per cent water. Hence, it is an essential part of our
body structure. We know, water is a universal solvent. It carries food into the body, helps in the
digestion and absorption of food and ensures elimination of waste from the body. Water helps to
regulate body temperature. It acts as a lubricant in the mobile parts of our body, such as joints and
prevents friction. We need about 5 to 6 glasses of water each day. We get it from the water we drink and
beverages such as tea, coffee, etc.

Absorption of nutrients:

Absorption is the process by which the products of digestion pass out of the digestive tract through the
cells in the intestinal wall, into the bloodstream.

Most nutrients are absorbed directly into our blood, which is then distributed to different parts of the
body. Some nutrients are absorbed in the stomach, for example vitamin B 12. Minerals like calcium and
iron are absorbed in the first portion of the small intestine. Most end products of digestion of
carbohydrates, fats and proteins are absorbed in the small intestine.

Absorption of carbohydrates, fats and proteins takes place after they are hydrolyzed into their smallest
units: Glucose, fatty acids, and amino acids, respectively.

Utilization of nutrients:

After being absorbed in the small intestine, the smaller units of carbohydrates (glucose), proteins (amino
acids) and fats (fatty acids) are carried to the various parts of the body through the bloodstream. In the
body cells, carbohydrates and fats are broken down or burnt to produce energy in the form of heat.
Carbohydrates that are in excess of the body's needs are converted into fat and are stored in the body.
Proteins are used for building new cells during periods of growth and for repairing old and worn out

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ones when growth is complete. The smaller units of proteins, left over after completing this function are
converted to body fat. However, if the calories produced by the fats and carbohydrates are not adequate
for the body, proteins are also converted to energy.

1.4 NUTRITION

Nutrition science is defined by Robinson as:

"The science of foods, nutrients and other substances therein; their action, interaction and balance
in relation to health and disease; the process by which an organism ingests, digests, absorbs,
transports and utilizes nutrients and disposes off their end products".

Thus, the entire gamut of what foods are needed for maintaining good health, how they are processed to
provide us the wherewith to carry out our daily activities, and how the end products of the foods
we ingest or eat are eliminated constitute the science of nutrition.

The body's needs change through the various stages of the life cycle. It is necessary to know how to
meet these needs by proper selection and intake of foods. A person's growth rate and size is decided by
two main factors, one’s inborn capacity to grow and environmental conditions. Nutrition is one of the
major environmental conditions because if our genes decide how tall we should be then our nutrition
decides whether we reach such height or not.

Nutrition affects our body size, our performance and our longetivity and good and bad nutrition can be
gauged from assessment of these three parameters.
Body size means our height; weight and skin fold thickness (to measure fat and lean muscle).
Measurement of height, weight and skin fold thickness are broad parameters to know whether we are in
tune with genetic inheritance and are well nourished.

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Nutrition affects our ability to learn and retain information. As the brain is the fastest growing organ in
the body, most of its growth is over by the time a child is around two years old. So providing good
nutrition to a pregnant and lactating mother, an infant and a preschooler is very vital. After that age, it
will be too late. Our ability to work is also an important aspect and it totally depends on our nutrition.
Underweight and malnourished individuals have physically weak bodies, low memory and low
immunity that often make them sick.

Nutrition affects the longetivity of a person. Certain life threatening diseases like tuberculosis, anemia,
and other childhood ailments increase mortality. Well-fed individuals are resistant to such diseases and
live longer thus improving the country’s health status and productivity.

Hence, nutrition is important from conception to old age for a disease free and long life.

1.5.1 Normal nutrition

Our nutrition depends on many factors. Each one of us should have certain type of nutrition best suited
for his or her body types. Normal nutrition leads to good health. Good health has been defined as not
only freedom from diseases but also a state of complete physical, mental and spiritual well being. The
requirements for good health are many and they are :

1. Optimal growth and development during childhood and adolescence that leads to the full
expression of an individual's genetic potential. Growth is defined in terms of physical features
such as height and weight while development includes all aspects of physical and mental
development.
2. Maintaining structural and functional integrity of body tissues throughout life that leads to an
active and productive life. Examples include moist, bright and sparkling eyes for good vision,
smooth and soft skin that prevents the entry of infections through the body surface, thus
maintaining the integrity of internal organs like the gastrointestinal tract and the liver for proper
digestion and assimilation of foods and removal of toxic waste products.
3. Ability to perform mental tasks efficiently: Good nutrition is essential for children to develop
cognitive skills, learn school-oriented tasks well, perform optimally, and stay on in school.
Similarly good nutrition is important in sustaining attention and memory in adults as well.
4. Ability to withstand the process of ageing with minimal disability.
5. Ability to combat diseases and resist infections, and to minimize the effects of environmental
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 pollutants. To maintain positive health, it is essential that we combine and consume a variety of
foods in such a way that the nutrient needs for the above functions are all provided.

Although the principles of nutrition apply throughout the lifespan, greater emphasis is to provide enough
food and care for the younger age groups. Young people from infancy through adolescence grow
continuously -- a characteristic that we adults do not share. A child gets taller and grows out of his
clothes. Within two decades of life, a man increases about 20 times in weight and about 4 times in height
(in comparison to his birth weight and height). Growth means increase in size of the body as well as
development and maturation of the organs and systems of the body. Increase in size is visible externally
whereas the development of organs and systems that takes place internally cannot be seen.

Critical periods of growth:

Our body grows in a set pattern with different tissues and parts of the body growing and maturing at
different times. There are three periods in a child's life, which are critical because intensive growth
occurs here. Intensive growth includes development of bones muscles and fat, development of other
internal organs like brain, liver, kidney and hormonal glands and sexual maturation. If there is any
adverse influence at these times; growth is affected and will slow down.

The three periods are:

 Prenatal period (nine months in the mother's womb)

 First year of infancy
 Adolescence (between 12 and 18 years)

We can see the distinct differences in growth changes in both heights and weights of children in the
following tables. Apart from these three stages, other critical stages where nutrition plays a vital role are
pregnancy and lactation. These will be taken up in detail in further units.

We need to consume a variety of foods in order to remain healthy and that calls for a balanced diet.. A
simple thumb rule is to classify foods into different food groups. The basic seven-food groups’ concept
is useful in getting a balanced diet that helps us to remain healthy.

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These basic seven food groups are:

1) Cereals and cereal products

2) Pulses (also meat and meat products)

3) Milk and milk products

4) Vegetables and fruits

5) Nuts and oil seeds

6) Fats and oils, and

7) Sugars

An easy way to understand the balanced consumption of these seven food groups is represented as four
steps to a healthy diet. Our daily diets for maintaining good health should be made up of generous
amounts of vegetables and fruits, adequate amounts of cereals, pulses, milk and milk products,
moderate amounts of meat and flesh foods and limited quantities of fats and oils, nuts and oil seeds and
sugars. The figure below shows general dietary guidelines for Indians, which provide a foundation to
nutrition and health.

EAT SPARINGLY Fat, Oils & sugars

EAT MODERATELY Meat & flesh foods

EAT LIBERALLY Vegetable & Fruits

EAT ADEQUATELY CEREALS , PULSES, MILK

Refer to table no.1.5.1c for the food pyramid

1.5.2 Malnutrition

Malnutrition is a state of improper nutrition balance in the body. While some people eat less than what
they need others consume too much. Inadequate intake of food or a specific nutrient leads to under
nutrition, while over nutrition means that a person eats more food than he/she needs. Both under
nutrition and over nutrition are two manifestations of malnutrition.

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Under nutrition:

Under nutrition affects growth in children, their physical and intellectual capacity and work performance
as well as resistance to infection. It may even determine how long a person lives. Food is vital to life. If
a child does not have enough food, it will not grow as it should. Naturally, such a child will be smaller in
stature. If the deprivation is in the first two or three years of life, the child's brain will not grow fully. In
addition, bones will not harden and new bones will not form.

An individual’s capacity to work and perform depends on he or she being in the best state of health.
Hungry children cannot concentrate on their studies. Lack of sufficient food may reduce the desire or
motivation to work. Under nutrition, therefore, can compromise physical, intellectual and emotional
performance. Deficiency of a single nutrient also has similar effects. People who have inadequate food
are generally thin and underweight. Food provides with substances that protect us against disease.
Undernourished people will not be able to resist infection effectively. If we are ill , we do not feel
likeeating much. The more severe the illness, the greater will be our lack of appetite and the less our
food intake. At the same time our body needs more food in order to combat infection. If we have
diarrhea or worms, we will not be able to absorb nutrients as we do normally. This will eventually lead
to under nutrition and diseases.

Over nutrition and obesity:

Over nutrition is consumption of more food than we need. The most common problem of over nutrition
is overweight and obesity. When we consume more energy than we spend, i.e. more than we need, our
body stores the extra energy as fat.

A comparison of weight is done with standard tables, which gives "ideal" weight according to height,
age and sex. If weight is more than 10 per cent above the 'ideal" weight, then the person is considered
overweight and if it is 15 or 20 per cent more, then obese. Over nutrition and obese people tend to suffer
from hypertension, stroke, diabetes, heart disease etc. They feel uneasy because of excess fat around
their chest and tire easily. Fat people may also die at a young age.

Reducing the amount of food so that the energy intake is less than energy expenditure is the best way to
27
counter overweight problems. One kg of fat in the body stores 7700 kcals. One can lose this extra kg of
weight in two weeks by consuming 500 kcals less. These 500 kcals can be reduced by curtailing one's
intake of oily foods, sweets, starchy foods, and if necessary, some cereals and dals. Such a person can be
advised to have a well balanced diet when he is trying to reduce weight. One should also be advised to
do some exercise and be active so that he increases his energy expenditure.

1.5.3 Nutritional status

Nutritional status is the level of nourishment of our body. Each of us would like to have a good
nutritional status. So far, we have learnt that nutrition affects our body size, our brain development, our
performance, our capacity to work and life span. Nutritional status shows the kind of nourishment our
body gets from the foods we eat. If foods provides for our body's needs optimally, we look and feel
healthy and enjoy a good nutritional status.

Indicators of good nutritional status are:

1. Measurement of body size:

We have learnt that body weight and height indicate our body size. In addition, the head, chest and mid
arm circumferences give an idea of growth and development, especially of small children (0-5 years).
Therefore, we record these body measurements at various stages of development to study the growth
pattern and check the nutritional status.

 Weight: Weight is a commonly used indicator of body size, as it reflects the level of food intake.

The weight of children is recorded regularly to check if there is a normal gain. The weight can be
plotted against age to see if the pattern of growth is normal, by comparing it with the normal curve.
If a child fails to gain weight, and does not follow a normal pattern of growth, we must find the
reason and take remedial action. We can do the same with adults by comparing their weights with
their corresponding heights in order to know their nutritional status.

Linear Measurements: Measurements of height, circumferences of head, chest and mid-arm, and
skin fold thickness are also known as linear measurements.
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 2. Dietary assessment:

We have learnt that nutritional status is affected by the amounts and kinds of foods we normally eat.
We take physical measurements to assess the nutritional status (condition). If the condition is not
satisfactory, we will want to modify the diet. This is done by assessing the present food intake
pattern of the individual to be able to modify it suitably. Hence, the dietary assessment needs to be
carried out.

When and How to Record Food Intake:

We need to know the normal or habitual pattern of food intake. Therefore, we select three normal
working days to record the food intake, which does not include Sundays, holidays, festivals as
generally these days have special menus, and the schedule of eating is different. We write down
the foods they eat each day at each meal. The snacks, fruits and beverages they take between the
meals or with the meals are also recorded. Record the amount of each preparation eaten and also
the time when it was eaten. The amount can be recorded in volume or weight. Later we can
convert all the amounts into weights.

Evaluation of Food Intake Data

We can evaluate the food intake to check how the food selection compares with the daily food
guide. This is qualitative check and will help to identify if any of the food groups are missing
from the day's intake. Secondly, one can compare the amounts of foods taken with the suggested
minimum number of servings to see if the amounts of foods included are insufficient. This
evaluation will help to decide what changes need to be made in the diet to improve the nutritional
status.

1.5 SUMMARY

Consumption of nutritious diet in right (ideal) amount and proportion helps in maintenance of good
health. Therefore, a good knowledge and understanding of the food sources of these various nutritional
29
components, their metabolism, and their requirements for different age and physiological groups is an
essential prerequisite for maintaining good health. This course is an attempt to provide this knowledge
and skills.

The last three decades has seen a tremendous progress in nutrition. Although the importance of nutrition
in growth, development and the prevention of nutritional deficiency diseases was well recognized it is
only in the last three decades that the frontiers of nutritional science has expanded to include newer and
more dimensions of health such as prevention of chronic degenerative diseases, retardation of ageing
and promotion of mental well being.

Human beings require a large number of nutrients, about 40, for many of which the requirements are
well established. In addition, recent advances have shown that the diet components like carotenoid
pigments, phenolic compounds, flavonoids, anthocyanins, lignins etc.are bioactive compounds with a
potential role in the prevention of degenerative diseases and in detoxification.

The earlier dictum that if the diet provided adequate energy to meet our requirements, then it is likely to
be adequate in other respects, is no longer true. We have to make conscious efforts to have a healthy
diet. If we are a nutrition professional or a dietitian, then we also 'have the responsibility of planning
diets for others both for health and in diseases and in addition, we will be counseling a large number of
people on appropriate diets.

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1.6 GLOSSARY

Words Meanings

Absorption The uptake of the products of digestion through

the cell membrane of the digestive tract into the
blood and lymph circulation.
Calorie One calorie is the amount of heat required to
raise the temperature of 1litre of water through
1°c. The unit used in Nutrition & Food
Composition tables is kilocalories (kcal). It is
1000 times the unit of calorie used in Physics.

Diet (Noun)-All the foods eaten and

drinks taken (Verb)-to eat only
prescribed foods.
Digestion Mechanical and chemical breakdown of food to
simple substances which can be absorbed and
used by the body cells.
Essential fatty acids Fatty acid that cannot be synthesized by our
body and thus has to be supplied by our diet.

Glycogen Chief storage form of carbohydrate in human

beings and animals. Found mainly in liver and
muscles.
Health State of complete physical, mental and social
well-being and not just absence of disease or
infirmity.
A substance essential for the growth,
maintenance, function and reproduction of a cell
or organism.

Ensuring that the normal body temperature is

maintained (about 37C).

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 The exchange of oxygen and carbon dioxide in
the lungs, between the cell and its surrounding
Nutrient which ultimately releases energy.
Regulation of body
temperature Respiration

Solvent

Vitamin A medium in which other substances dissolve.

Organic compound occurring in minute amounts

in foods and essential for metabolic reactions

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Expected questions on First Module:

1. Define food and Describe the functions of food.

2. What influences formation of food habits

3. What is food misinformation? Give a few examples

4. What are nutrients and what are their functions?

5. Discuss types, sources and different functions of fat soluble vitamins

6. Discuss types, sources and different functions of water soluble vitamins

7. What are protein and fats and List four functions of proteins and Fats

8. What are carbohydrates and write the different functions of

carbohydrates

9. How is food assimilated in the body? explain

10. Differentiate between normal nutrition and mal nutrition

11. What is malnutrition and its manifestations?

12. What is nutritional status and how is it measured?

13. How can over nutrition led to diseases?

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