The human body requires various types of food items for its proper development, growth, etc. it includes vegetables, cereals, meat, fish, fruits, dry fruits, and beverages (tea, coffee, etc.). the requirement for food depends on the age, size, and weight of the human being. as we know, there are very few people who consume an adequate amount of food items. this includes all the essential components of food like vitamins, fats, proteins, water, and fiber-rich food items (green vegetables for proper digestion). it also helps to eliminate unwanted waste products from our bodies. All the basic components of our food, we need all of them on a daily basis in a limited quantity for our body’s growth, proper development. all of them are very essential to keeping our bodies fit and healthy. it is very important for us to keep our body fit in all respects and get rid of the diseases. every food component plays an essential role in developing our bodies. Let’s briefly talk about the role of food components and their deficiency diseases. Carbohydrates are the main source of energy. so, foods rich in carbohydrates are called energy-giving foods. the food items rich in carbohydrates are the main part of our diet. besides, they are available at cheap rates and in abundance. Carbohydrates are mainly found in three forms: sugars are the simplest form of carbohydrates. the main sources of sugar are glucose, sucrose, sugarcane, jaggery, and fruits. starch is a complex form of carbohydrates. important sources of starch are rice, wheat, maize, and potatoes. cellulose is also a complex form of carbohydrate. it is obtained from rags or fibrous food. man cannot digest cellulose. the sources of cellulosic foods are onions, maize, spinach, etc.
Fats:- are the important sources of the energy. fats give calories of energy, which is double the energy provided by every gram of carbohydrates. the important sources of fats are (a), animal sources: milk, ghee, butter, cheese, meat, fish, eggs, etc. (b); plant sources: vegetable oils, such as coconut oil, groundnut oil, nuts, etc.
Proteins:- proteins are also important nutrients in our food. proteins are required by our bodies for proper growth. so, foods rich in proteins are called body-building foods. proteins are made up of carbon, oxygen, hydrogen, and nitric oxide. some proteins may also contain sulfur, phosphorus, and iron. a molecule of protein is made up of a large number of small molecules called amino acids.
a) Proteins aid in our body’s growth and development.
b) They repair our damaged body parts.
c) Proteins form enzymes that help in digestion. Growing children need more proteins for their growth and development.
Sources of vitamins:
a). animal sources: milk, fish, meat, eggs, etc.
b). pulses (peas, soybeans, etc.) are the main sources of proteins. however, cereals also contain some amount of protein.
vitamins are very important nutrients for the proper working of the body. however, vitamins are required by our body in a small quantity. the deficiency of vitamins can cause certain diseases called deficiency diseases. therefore, vitamins are also called “protective foods.”
what role plays vitamins
1) vitamin a: it helps keep eyes, hair, and skin healthy. carrots, yellow and green vegetables, butter, and milk are the best sources of vitamin a.
2) vitamin b: it keeps the skin and mouth healthy. it is needed for a healthy body and proper growth of the body. whole grains, cereals, legumes, eggs, and green leafy vegetables are the best sources of vitamin b.
3) vitamin c: it helps with proper growth, healthy teeth, gums, and joints; it helps the body fight against diseases and infections. citrus fruits, tomatoes, lemons, cabbage, and amla are the best sources of vitamin c.
4) it helps in the normal growth of bones in young ones. it is synthesised in the human body by the skin under the influence of sunlight. fish, liver oil, eggs, milk, and butter are the main sources of vitamin d.
5) vitamin k: it helps in the normal clotting of blood. liver, spinach, cauliflower, and tomatoes are the best sources of vitamin k.
6) vitamin e is needed for glowing skin and is present in tomato,germinated seeds. so far, the world has discovered 20 different types of vitamins.
classified into two groups (a) water soluble and fat-soluble
1). water-soluble,the vitamin b complex, vitamins b1, b2, and b9, and vitamin c are water-soluble.
2). fat-soluble vitamins: vitamin a, vitamin d, vitamin e, and vitamin k.
Minerals: Like vitamins, minerals are also very important for the proper functioning of our bodies. minerals are nothing but nutrients that contain specific elements. our body requires a very small quantity of different types of minerals, which have different functions in our body. it also helps with water retention in the body. Minerals include iron, calcium, iodine, sodium, potassium, fluorine, magnesium, etc.
Water: Water is also an important constituent of our body; about 70% of our body weight is water. Water helps our bodies in many ways.
1) It works as a means of transport for the nutrient to different body parts.
2) It maintains body temperature.
3) It also helps in the excretion of body wastes.
4) It also helps in the absorption of food.
Roughage: fibers are the kind of carbohydrate present in some fruits and vegetables that cannot be digested by the body. helping to get rid of unwanted waste materials from the body is known as “roughage.” it is mostly found in foods high in fiber, like drumsticks, beans, pumpkin stems, gourds, spinach, etc. it prevents condensation and ensures proper bowel movement.
(The author a resident of Raiyar Budgam is PG Student of Environmental Sciences. The views, opinions, facts, assumptions, presumptions and conclusions expressed in this article are those of the authors and aren’t necessarily in accord with the views of “Kashmir Horizon”.)
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