Nutrient
Its
Finctions
Food
Sources
Defficiency
Leads to
Carbohydrates
To supply
food energy & help body use nutrients.
Cereals-rice,
chappati, pohe, rawa, maida, potato, corn,sugar,jam, honey, jaggery,dry fruit,
bananas.
Insufficient
energy-lead to ‘marasmus’ in children and loss of weight in adults.
Proteins
Build
& repair tissues & fight infections.
Milk,curd,lassi,cheese,dals,dry
bean,ground nuts, other nuts, and oil seeds, breads, cereals & grains.
Growth
retardation ,loss of weight, anemia, infection, lethargy & fatigue.
Fats
Supply
food energy
Fat
& oil,ghee,buttercream,
vanaspati.
vanaspati.
Impaired
absorption & skin disease.
Calcium
To build
bones & teeth, clotting of blood .
Milk,
curd, cheese, dry ragi, sesame seeds, leaves of colocasia, chawli, drumstick &
radis
Pain
in bones of legs and back, weakness & easy susceptibility to bone fractures.
Phosphorus
To build
bones & teeth, clotting of blood .
Milk,
curd, cheese, dry ragi, sesame seeds, leaves of colocasia, chawli, drumstick &
radis
Pain
in bones of legs and back, weakness & easy susceptibility to bone fractures.
Iron
Form haemoglobin.
Dark
green leafy vegetables,whole cereals,ragi,bajra,dals,dry beans.
Deficiency
leads to ‘Anaemia’.
Iodine
Component
of thyroxine
Iodized
salt.
Goitre,child
phys.& mental retard.
Vitamin
A
Growth
& development.
Dark
green &yellow vegetables, radish tops, spinach, carrot, mango, papaya, ghee,
butter.
Night
blindness & ulceration of cornea in eyes, low resistance to infections.
Vitamin
B
Appetite
&healthy nervous system
Whole
wheat products, dals, parboiled rice, fresh peas and beans.
Affect
the nervous system, gastro intestinal & cardio vascular systems.
Vitamin
C
Resist
infection, healing of wounds.
Amla,
guava, cashew apple, drumstick leaves, cabbage, radish tops, citric fruit, tomato.
Swelling,
infection and bleeding of gums with fever,vomiting & cartilage.
Vitamin
D
Strong
bones & teeth.
Sunlight,
butter.
Weakening
of the skeletol system.
Vitamin
E
Preserve
fatty acid,vit.A, C.
Vegetable
oil,cereal,legume & pulse,nut & oilseed,dark green leafy veg.
Health
Deficiency.
Vitamin
K
Help blood
clotting.
Green
leafy vegetable,tomato,
cauliflower,milk.
cauliflower,milk.
Delayed
wound healing.
Water
Digest
food, regulate body temp.& body pH.
Water,
tea, coffee, juices, buttermilk, lassi, coconut water.
Dehydration
, fatigue & headache.
