Energy-giving food |
Carbohydrates and Fats. Carbohydrates provide us instant energy. Fats are stored energy resources |
Body-building food |
Proteins are body-building food as they help in body growth and repair of damaged parts of the body. |
Protective food |
Vitamins and minerals are protective food as they protect us from many diseases. They give us resistance against disease causing germ |
Name |
Food Sources |
Deficiency Diseases |
Vitamin A |
Green leafy vegetables, ripe yellow fruits, guava, milk, liver, nuts, tomatoes, oranges, carrots, broccoli, watermelon etc. |
Hyperkeratosis, night blindness, and keratomalacia, irregular growth of teeth |
Vitamin B1 (Thiamine) |
Fresh fruits, potatoes, sweet potatoes, peas, corn, cashew nuts, wheat, milk, black beans, dates etc. |
Beriberi (it affects the nervous system) |
Vitamin B2 (Riboflavin) |
Banana, dates, mushrooms, grapes, mangoes, peas, pumpkin, popcorn etc. |
Slow growth, sore eyes |
Vitamin B3 (Niacin) |
Meat, fish, eggs, milk products, cereals, mushroom, guava etc. |
Pellagra |
Vitamin B12 |
Liver, egg, milk, fish |
Anemia (deficiency of RBC) |
Vitamin C |
Citrus fruits, amla, tomatoes, black currant, broccoli, goat milk and chestnuts. |
Scurvy |
Vitamin D |
Fish, egg, liver, beef, cod, chicken breast etc. |
Rickets and Osteocalcin |
Vitamin E |
Potatoes, pumpkin, guava, mango, milk, nuts, seeds etc. |
Heart problems, Hemolysis and sterility |
Vitamin K |
Tomatoes, broccoli, chestnuts, cashew nuts, beef, lamb, mangoes, grapes etc. |
Hemorrhage |
MINERALS |
SOURCES |
FUNCTIONS |
Calcium |
Blackberries, dates, milk, egg, pomegranate, almonds, wheat, soybeans etc. |
Important for healthy bones, teeth and immune system |
Sodium |
Passion fruit, onions, fresh fruits, sweet potato, broccoli, pumpkin seeds, eggs, milk etc. |
Helps in the regulation of blood pressure and blood volume. It also helps in the proper functioning of nerves and muscles |
Iodine |
Sea foods, iodised salt, milk and foods that are grown in iodine-rich places |
Promotes healthy hair, nails, skin and teeth. Also controls body weight and growth |
Phosphorous |
Passion fruit, pomegranate, dates, beef, tuna, oats etc. |
Phosphorous along with calcium is necessary for the formation of bones, teeth etc. |
Carbohydrates and Fats |
Carbohydrates in our food are mainly sugar, starch. Starch is present in grains like rice, wheat, maize, tubers like potatoes etc. Sugar is the sweet substance. Common sugar we use is Sucrose and it is obtained from Sugar cane Fats are stored energy resource. Animal sources include milk, butter, ghee, cheese and meat and Plants resources like oil are rich resources of fats |
Proteins |
Proteins are body-building food as they help in body growth and repair of damaged parts of the body. Animal sources like eggs, fish, meat, milk, cheese and Plant sources like pulses of beans are resource of proteins Proteins are broken-down by the digestive system into amino acids (which can be absorbed into the blood). |
Vitamins and Minerals |
Vitamins are protective food as they protect us from many diseases. They give us resistance against disease causing germ Vitamins are A, B, C.D, K, E. They are obtained from Fruits, vegetables, fish liver oil, milk, eggs, Minerals are also required in small quantities. Minerals include sodium, Calcium, Potassium, iodine and phosphorous |
Vitamin/Mineral |
Deficiency disease/disorder |
Symptoms |
Vitamin A |
Loss of vision |
Poor vision, loss of vision in darkness (night), sometimes complete loss of vision |
Vitamin B1 |
Weak muscles and very little energy to work |
|
Vitamin C |
Scurvy |
Bleeding gums, wounds take longer time to heal |
Vitamin D |
Rickets |
Bones become soft and bent |
Calcium |
Bone and tooth decay |
Weak bones and tooth decay |
Iodine |
Goiter |
Glands in the neck appear swollen, mental disability in children |
Iron |
Anaemia |
Weakness |
.