NCERT Textbook: Diet for Healthy Living | Physical Education for Grade 9 PDF Download

 Page 1


11.1 IntroductIon 
Food is our basic need. It nourishes our body and maintains 
our health. It gives us energy that is required for every action 
of ours including our participation in games and sports. The 
various food items that we consume constitute our diet. Diet 
may be defined as the total amount of different variety of food 
items consumed by a person during a day. 
A healthy diet should consist of simple, natural and/or 
well-cooked foods which promote health and protect us from 
diseases. It should keep our organ systems well functioning. 
The diet that we consume is decided by our socio-cultural 
norms, life style pattern and the type of activities we are engaged 
in. There is a delicate relationship amongst what we eat, how 
much we eat and what will happen to our health  if we overeat 
or do not eat properly. In the present chapter, we shall discuss 
important dimensions of diet for healthy living, which include 
nutrition, nutrients, food groups, balanced diet, special dietary 
requirements, malnutrition and eating disorders.
11.2 d Ietary r equIrements of Human Body Our diet contains many food items which are obtained from 
different sources. The food may be obtained from animal 
or vegetable sources. We already know that food comprises 
Diet for Healthy 
Living
11
a ctIvIty 11.1
Recall yourself and also ask your friends about the food items consumed by you and 
your friends yesterday. Based on the information, try to do the following.
•	 List the number servings of each of the following consumed by you and your 
friends yesterday.
Fruits  
 
 
Vegetables Pulses Breads/ 
chapatis/ 
rice
Milk/milk 
products
Non-veg.
•	 Do you think the amount, variety and quality of food taken by you and your 
friends is adequate to meet the nutritional requirements? Let us discuss about 
a healthy diet. 
Page 2


11.1 IntroductIon 
Food is our basic need. It nourishes our body and maintains 
our health. It gives us energy that is required for every action 
of ours including our participation in games and sports. The 
various food items that we consume constitute our diet. Diet 
may be defined as the total amount of different variety of food 
items consumed by a person during a day. 
A healthy diet should consist of simple, natural and/or 
well-cooked foods which promote health and protect us from 
diseases. It should keep our organ systems well functioning. 
The diet that we consume is decided by our socio-cultural 
norms, life style pattern and the type of activities we are engaged 
in. There is a delicate relationship amongst what we eat, how 
much we eat and what will happen to our health  if we overeat 
or do not eat properly. In the present chapter, we shall discuss 
important dimensions of diet for healthy living, which include 
nutrition, nutrients, food groups, balanced diet, special dietary 
requirements, malnutrition and eating disorders.
11.2 d Ietary r equIrements of Human Body Our diet contains many food items which are obtained from 
different sources. The food may be obtained from animal 
or vegetable sources. We already know that food comprises 
Diet for Healthy 
Living
11
a ctIvIty 11.1
Recall yourself and also ask your friends about the food items consumed by you and 
your friends yesterday. Based on the information, try to do the following.
•	 List the number servings of each of the following consumed by you and your 
friends yesterday.
Fruits  
 
 
Vegetables Pulses Breads/ 
chapatis/ 
rice
Milk/milk 
products
Non-veg.
•	 Do you think the amount, variety and quality of food taken by you and your 
friends is adequate to meet the nutritional requirements? Let us discuss about 
a healthy diet. 
 Health and Physical Education — Class IX
constituents like proteins, carbohydrates, fats and 
supplementary substances such as minerals, vitamins 
and water that are vital for life. These constituents 
are known as nutrients. For proper functioning of our 
body we need to consume body building foods (e.g. 
milk, meat, poultry, fish, eggs, pulses, groundnuts); 
energy giving foods (e.g. cereals, sugar, roots, fats and 
oils); and protective foods (e.g. vegetables, fruits). 
11.2.1 Nutrients             
The  food we consume breaks down to simpler 
products before it is absorbed and utilised by the 
body. These simpler substances are called nutrients. 
Our body utilises nutrients for building and repairing, 
obtaining energy and for protection from diseases. 
What is nutrition? The term nutrition is related to 
our food intake and dietary patterns and utilisation of 
protein, carbohydrate, fat, vitamins and minerals to maintain 
our health. Most of the natural food items contain more than 
one nutrient.  Let us understand various nutrients contained 
in different food items.
11.2.1.1 Proteins  
Proteins are called building blocks of our body.  About 20 
per cent of our body weight comes from proteins. Proteins 
are essential for growth and repair of muscle and other body 
tissues. Proteins are made of amino acids that contain the 
elements carbon, hydrogen, oxygen and nitrogen. We obtain 
proteins from animal as well as vegetable sources. Proteins of 
animal origin are found in milk, eggs, cheese, fish and meat. 
Proteins from these sources contain all the essential amino 
acids (EAA) in adequate amounts. Vegetable proteins are found 
Fig 11.1 :  A Vegetarian Thali
a ctIvIty 11.2
Find out from 
your parents/ 
grandparents, the 
locally available 
fruits and their 
value to the health 
of the body.
Fig 11.2 : Protein rich food items
Page 3


11.1 IntroductIon 
Food is our basic need. It nourishes our body and maintains 
our health. It gives us energy that is required for every action 
of ours including our participation in games and sports. The 
various food items that we consume constitute our diet. Diet 
may be defined as the total amount of different variety of food 
items consumed by a person during a day. 
A healthy diet should consist of simple, natural and/or 
well-cooked foods which promote health and protect us from 
diseases. It should keep our organ systems well functioning. 
The diet that we consume is decided by our socio-cultural 
norms, life style pattern and the type of activities we are engaged 
in. There is a delicate relationship amongst what we eat, how 
much we eat and what will happen to our health  if we overeat 
or do not eat properly. In the present chapter, we shall discuss 
important dimensions of diet for healthy living, which include 
nutrition, nutrients, food groups, balanced diet, special dietary 
requirements, malnutrition and eating disorders.
11.2 d Ietary r equIrements of Human Body Our diet contains many food items which are obtained from 
different sources. The food may be obtained from animal 
or vegetable sources. We already know that food comprises 
Diet for Healthy 
Living
11
a ctIvIty 11.1
Recall yourself and also ask your friends about the food items consumed by you and 
your friends yesterday. Based on the information, try to do the following.
•	 List the number servings of each of the following consumed by you and your 
friends yesterday.
Fruits  
 
 
Vegetables Pulses Breads/ 
chapatis/ 
rice
Milk/milk 
products
Non-veg.
•	 Do you think the amount, variety and quality of food taken by you and your 
friends is adequate to meet the nutritional requirements? Let us discuss about 
a healthy diet. 
 Health and Physical Education — Class IX
constituents like proteins, carbohydrates, fats and 
supplementary substances such as minerals, vitamins 
and water that are vital for life. These constituents 
are known as nutrients. For proper functioning of our 
body we need to consume body building foods (e.g. 
milk, meat, poultry, fish, eggs, pulses, groundnuts); 
energy giving foods (e.g. cereals, sugar, roots, fats and 
oils); and protective foods (e.g. vegetables, fruits). 
11.2.1 Nutrients             
The  food we consume breaks down to simpler 
products before it is absorbed and utilised by the 
body. These simpler substances are called nutrients. 
Our body utilises nutrients for building and repairing, 
obtaining energy and for protection from diseases. 
What is nutrition? The term nutrition is related to 
our food intake and dietary patterns and utilisation of 
protein, carbohydrate, fat, vitamins and minerals to maintain 
our health. Most of the natural food items contain more than 
one nutrient.  Let us understand various nutrients contained 
in different food items.
11.2.1.1 Proteins  
Proteins are called building blocks of our body.  About 20 
per cent of our body weight comes from proteins. Proteins 
are essential for growth and repair of muscle and other body 
tissues. Proteins are made of amino acids that contain the 
elements carbon, hydrogen, oxygen and nitrogen. We obtain 
proteins from animal as well as vegetable sources. Proteins of 
animal origin are found in milk, eggs, cheese, fish and meat. 
Proteins from these sources contain all the essential amino 
acids (EAA) in adequate amounts. Vegetable proteins are found 
Fig 11.1 :  A Vegetarian Thali
a ctIvIty 11.2
Find out from 
your parents/ 
grandparents, the 
locally available 
fruits and their 
value to the health 
of the body.
Fig 11.2 : Protein rich food items
Diet for Healthy Living 
in pulses (legumes), cereals, beans, nuts, oilseeds, etc. 
Those who take vegetarian food need to consume more 
and a wide variety of these foods to meet their protein 
needs.
11.2.1.2 Carbohydrates
Carbohydrates are the main source of energy 
for our body. There are three major categories of 
carbohydrates, viz. starch, sugar and cellulose. Our 
body breaks down sugar and starch into glucose to 
provide energy. Cellulose does not have any nutritive 
value per se, but is a major contributor of dietary 
fibres. Excess carbohydrates are converted into fat by 
the liver and stored in the adipose tissues in our body. 
Carbohydrates	 are	 of	 two	 types	 –	 simple	 and	
complex. Simple carbohydrates are quick energy 
foods, e.g. sugar. Sources of simple carbohydrates are 
natural fruits, milk and milk products, and vegetables 
including potatoes and carrots. Complex carbohydrates 
are better sources of energy than sugar since these are 
released slowly. Sources of complex carbohydrates are 
breads, cereals (rice, wheat, bajra, corn, barley, ragi, 
etc.). We should consume starch and natural sugar 
and eat whole grains, rice, bread, cereals and fruits to 
obtain adequate amount of carbohydrates. Fast food 
items such as pizza, pasta, noodles, etc. are rich in 
carbohydrates only and cannot replace a balanced 
meal. 
11.2.1.3 Fats
Fats and oils are concentrated sources of energy. Fats 
are substances that our body stores for future use. 
These are classified as simple lipids (e.g. triglycerides), 
compound lipids (e.g. phospholipids), and derived 
lipids (e.g. cholesterol). Fats may be obtained from animal 
or vegetable sources. The major sources of animal fats are 
ghee, butter, milk, cheese, eggs, fish and meat. The sources of 
vegetable oils are groundnut, mustard, sesame, coconut, etc. 
Excess carbohydrates are converted into fats. Fast food items 
like pizza, samosas, burgers are rich sources of fat. Therefore, 
children who consume only fast food items tend to become 
obese. 
11.2.1.4 Vitamins
Vitamins are organic substances that we require in adequate 
quantities for good health. Our body, however, cannot 
synthesise them. Therefore, we need to consume their natural 
sources such as fruits and vegetables. Vitamins are divided 
Fig 11.3 : Carbohydrates and Vitamins
Page 4


11.1 IntroductIon 
Food is our basic need. It nourishes our body and maintains 
our health. It gives us energy that is required for every action 
of ours including our participation in games and sports. The 
various food items that we consume constitute our diet. Diet 
may be defined as the total amount of different variety of food 
items consumed by a person during a day. 
A healthy diet should consist of simple, natural and/or 
well-cooked foods which promote health and protect us from 
diseases. It should keep our organ systems well functioning. 
The diet that we consume is decided by our socio-cultural 
norms, life style pattern and the type of activities we are engaged 
in. There is a delicate relationship amongst what we eat, how 
much we eat and what will happen to our health  if we overeat 
or do not eat properly. In the present chapter, we shall discuss 
important dimensions of diet for healthy living, which include 
nutrition, nutrients, food groups, balanced diet, special dietary 
requirements, malnutrition and eating disorders.
11.2 d Ietary r equIrements of Human Body Our diet contains many food items which are obtained from 
different sources. The food may be obtained from animal 
or vegetable sources. We already know that food comprises 
Diet for Healthy 
Living
11
a ctIvIty 11.1
Recall yourself and also ask your friends about the food items consumed by you and 
your friends yesterday. Based on the information, try to do the following.
•	 List the number servings of each of the following consumed by you and your 
friends yesterday.
Fruits  
 
 
Vegetables Pulses Breads/ 
chapatis/ 
rice
Milk/milk 
products
Non-veg.
•	 Do you think the amount, variety and quality of food taken by you and your 
friends is adequate to meet the nutritional requirements? Let us discuss about 
a healthy diet. 
 Health and Physical Education — Class IX
constituents like proteins, carbohydrates, fats and 
supplementary substances such as minerals, vitamins 
and water that are vital for life. These constituents 
are known as nutrients. For proper functioning of our 
body we need to consume body building foods (e.g. 
milk, meat, poultry, fish, eggs, pulses, groundnuts); 
energy giving foods (e.g. cereals, sugar, roots, fats and 
oils); and protective foods (e.g. vegetables, fruits). 
11.2.1 Nutrients             
The  food we consume breaks down to simpler 
products before it is absorbed and utilised by the 
body. These simpler substances are called nutrients. 
Our body utilises nutrients for building and repairing, 
obtaining energy and for protection from diseases. 
What is nutrition? The term nutrition is related to 
our food intake and dietary patterns and utilisation of 
protein, carbohydrate, fat, vitamins and minerals to maintain 
our health. Most of the natural food items contain more than 
one nutrient.  Let us understand various nutrients contained 
in different food items.
11.2.1.1 Proteins  
Proteins are called building blocks of our body.  About 20 
per cent of our body weight comes from proteins. Proteins 
are essential for growth and repair of muscle and other body 
tissues. Proteins are made of amino acids that contain the 
elements carbon, hydrogen, oxygen and nitrogen. We obtain 
proteins from animal as well as vegetable sources. Proteins of 
animal origin are found in milk, eggs, cheese, fish and meat. 
Proteins from these sources contain all the essential amino 
acids (EAA) in adequate amounts. Vegetable proteins are found 
Fig 11.1 :  A Vegetarian Thali
a ctIvIty 11.2
Find out from 
your parents/ 
grandparents, the 
locally available 
fruits and their 
value to the health 
of the body.
Fig 11.2 : Protein rich food items
Diet for Healthy Living 
in pulses (legumes), cereals, beans, nuts, oilseeds, etc. 
Those who take vegetarian food need to consume more 
and a wide variety of these foods to meet their protein 
needs.
11.2.1.2 Carbohydrates
Carbohydrates are the main source of energy 
for our body. There are three major categories of 
carbohydrates, viz. starch, sugar and cellulose. Our 
body breaks down sugar and starch into glucose to 
provide energy. Cellulose does not have any nutritive 
value per se, but is a major contributor of dietary 
fibres. Excess carbohydrates are converted into fat by 
the liver and stored in the adipose tissues in our body. 
Carbohydrates	 are	 of	 two	 types	 –	 simple	 and	
complex. Simple carbohydrates are quick energy 
foods, e.g. sugar. Sources of simple carbohydrates are 
natural fruits, milk and milk products, and vegetables 
including potatoes and carrots. Complex carbohydrates 
are better sources of energy than sugar since these are 
released slowly. Sources of complex carbohydrates are 
breads, cereals (rice, wheat, bajra, corn, barley, ragi, 
etc.). We should consume starch and natural sugar 
and eat whole grains, rice, bread, cereals and fruits to 
obtain adequate amount of carbohydrates. Fast food 
items such as pizza, pasta, noodles, etc. are rich in 
carbohydrates only and cannot replace a balanced 
meal. 
11.2.1.3 Fats
Fats and oils are concentrated sources of energy. Fats 
are substances that our body stores for future use. 
These are classified as simple lipids (e.g. triglycerides), 
compound lipids (e.g. phospholipids), and derived 
lipids (e.g. cholesterol). Fats may be obtained from animal 
or vegetable sources. The major sources of animal fats are 
ghee, butter, milk, cheese, eggs, fish and meat. The sources of 
vegetable oils are groundnut, mustard, sesame, coconut, etc. 
Excess carbohydrates are converted into fats. Fast food items 
like pizza, samosas, burgers are rich sources of fat. Therefore, 
children who consume only fast food items tend to become 
obese. 
11.2.1.4 Vitamins
Vitamins are organic substances that we require in adequate 
quantities for good health. Our body, however, cannot 
synthesise them. Therefore, we need to consume their natural 
sources such as fruits and vegetables. Vitamins are divided 
Fig 11.3 : Carbohydrates and Vitamins
 Health and Physical Education — Class IX
into	 two	 groups–fat	 soluble	 vitamins	 (Vitamins	 A,	 D,	 E,	 and	 K)	
and water soluble vitamins (Vitamins of B group and Vitamin 
C). Each vitamin has a specific function and its deficiency 
leads to a particular deficiency disease.  
11.2.1.5 Minerals
Minerals are the nutrients that are very essential for proper 
growth and functioning of our body and are required in small 
amounts. Calcium, Chlorine, Copper, Fluoride, Iodine, Iron, 
Magnesium, Manganese, Phosphorus, Potassium, Sodium 
and Zinc are essential mineral nutrients. Some of them are 
explained below.  
Table 11.1 : Vitamins — Sources, Need and Deficiency Disease
Name of 
Vitamin
Sources Need Deficiency 
Diseases
Fat soluble Vitamins
Vitamin A Milk, butter, egg, 
carrots, cod liver 
oil, tomatoes, 
pumpkin, green 
leafy vegetables
Normal 
growth and 
to keep eyes 
and skin 
healthy
Night 
blindness, 
Irregular 
growth of 
teeth
Vitamin D Cheese, butter, 
milk, green 
vegetables, fish 
liver oil, sunlight
Formation of 
strong bones 
and teeth
Rickets
Vitamin E vegetable oils, 
spinach, lettuce, 
turnip leaves,  
butter, milk, whole 
grains, nuts, seeds, 
leafy vegetables
Protection 
of cell 
membrane, 
formation 
of red blood 
cells (RBC)
Not yet 
confirmed
Vitamin	K Cabbage, 
cauliflower, 
spinach and 
other green leafy 
vegetables, cereals, 
soyabeans
Clotting of 
blood
Excessive 
bleeding 
from 
wounds
Water soluble Vitamins
Vitamin B1 
(Thiamin)
Seafood, milk, 
meat, peas, cereals, 
green vegetables 
Growth and 
development, 
releasing  
energy from 
carbohydrates
Beri beri
Page 5


11.1 IntroductIon 
Food is our basic need. It nourishes our body and maintains 
our health. It gives us energy that is required for every action 
of ours including our participation in games and sports. The 
various food items that we consume constitute our diet. Diet 
may be defined as the total amount of different variety of food 
items consumed by a person during a day. 
A healthy diet should consist of simple, natural and/or 
well-cooked foods which promote health and protect us from 
diseases. It should keep our organ systems well functioning. 
The diet that we consume is decided by our socio-cultural 
norms, life style pattern and the type of activities we are engaged 
in. There is a delicate relationship amongst what we eat, how 
much we eat and what will happen to our health  if we overeat 
or do not eat properly. In the present chapter, we shall discuss 
important dimensions of diet for healthy living, which include 
nutrition, nutrients, food groups, balanced diet, special dietary 
requirements, malnutrition and eating disorders.
11.2 d Ietary r equIrements of Human Body Our diet contains many food items which are obtained from 
different sources. The food may be obtained from animal 
or vegetable sources. We already know that food comprises 
Diet for Healthy 
Living
11
a ctIvIty 11.1
Recall yourself and also ask your friends about the food items consumed by you and 
your friends yesterday. Based on the information, try to do the following.
•	 List the number servings of each of the following consumed by you and your 
friends yesterday.
Fruits  
 
 
Vegetables Pulses Breads/ 
chapatis/ 
rice
Milk/milk 
products
Non-veg.
•	 Do you think the amount, variety and quality of food taken by you and your 
friends is adequate to meet the nutritional requirements? Let us discuss about 
a healthy diet. 
 Health and Physical Education — Class IX
constituents like proteins, carbohydrates, fats and 
supplementary substances such as minerals, vitamins 
and water that are vital for life. These constituents 
are known as nutrients. For proper functioning of our 
body we need to consume body building foods (e.g. 
milk, meat, poultry, fish, eggs, pulses, groundnuts); 
energy giving foods (e.g. cereals, sugar, roots, fats and 
oils); and protective foods (e.g. vegetables, fruits). 
11.2.1 Nutrients             
The  food we consume breaks down to simpler 
products before it is absorbed and utilised by the 
body. These simpler substances are called nutrients. 
Our body utilises nutrients for building and repairing, 
obtaining energy and for protection from diseases. 
What is nutrition? The term nutrition is related to 
our food intake and dietary patterns and utilisation of 
protein, carbohydrate, fat, vitamins and minerals to maintain 
our health. Most of the natural food items contain more than 
one nutrient.  Let us understand various nutrients contained 
in different food items.
11.2.1.1 Proteins  
Proteins are called building blocks of our body.  About 20 
per cent of our body weight comes from proteins. Proteins 
are essential for growth and repair of muscle and other body 
tissues. Proteins are made of amino acids that contain the 
elements carbon, hydrogen, oxygen and nitrogen. We obtain 
proteins from animal as well as vegetable sources. Proteins of 
animal origin are found in milk, eggs, cheese, fish and meat. 
Proteins from these sources contain all the essential amino 
acids (EAA) in adequate amounts. Vegetable proteins are found 
Fig 11.1 :  A Vegetarian Thali
a ctIvIty 11.2
Find out from 
your parents/ 
grandparents, the 
locally available 
fruits and their 
value to the health 
of the body.
Fig 11.2 : Protein rich food items
Diet for Healthy Living 
in pulses (legumes), cereals, beans, nuts, oilseeds, etc. 
Those who take vegetarian food need to consume more 
and a wide variety of these foods to meet their protein 
needs.
11.2.1.2 Carbohydrates
Carbohydrates are the main source of energy 
for our body. There are three major categories of 
carbohydrates, viz. starch, sugar and cellulose. Our 
body breaks down sugar and starch into glucose to 
provide energy. Cellulose does not have any nutritive 
value per se, but is a major contributor of dietary 
fibres. Excess carbohydrates are converted into fat by 
the liver and stored in the adipose tissues in our body. 
Carbohydrates	 are	 of	 two	 types	 –	 simple	 and	
complex. Simple carbohydrates are quick energy 
foods, e.g. sugar. Sources of simple carbohydrates are 
natural fruits, milk and milk products, and vegetables 
including potatoes and carrots. Complex carbohydrates 
are better sources of energy than sugar since these are 
released slowly. Sources of complex carbohydrates are 
breads, cereals (rice, wheat, bajra, corn, barley, ragi, 
etc.). We should consume starch and natural sugar 
and eat whole grains, rice, bread, cereals and fruits to 
obtain adequate amount of carbohydrates. Fast food 
items such as pizza, pasta, noodles, etc. are rich in 
carbohydrates only and cannot replace a balanced 
meal. 
11.2.1.3 Fats
Fats and oils are concentrated sources of energy. Fats 
are substances that our body stores for future use. 
These are classified as simple lipids (e.g. triglycerides), 
compound lipids (e.g. phospholipids), and derived 
lipids (e.g. cholesterol). Fats may be obtained from animal 
or vegetable sources. The major sources of animal fats are 
ghee, butter, milk, cheese, eggs, fish and meat. The sources of 
vegetable oils are groundnut, mustard, sesame, coconut, etc. 
Excess carbohydrates are converted into fats. Fast food items 
like pizza, samosas, burgers are rich sources of fat. Therefore, 
children who consume only fast food items tend to become 
obese. 
11.2.1.4 Vitamins
Vitamins are organic substances that we require in adequate 
quantities for good health. Our body, however, cannot 
synthesise them. Therefore, we need to consume their natural 
sources such as fruits and vegetables. Vitamins are divided 
Fig 11.3 : Carbohydrates and Vitamins
 Health and Physical Education — Class IX
into	 two	 groups–fat	 soluble	 vitamins	 (Vitamins	 A,	 D,	 E,	 and	 K)	
and water soluble vitamins (Vitamins of B group and Vitamin 
C). Each vitamin has a specific function and its deficiency 
leads to a particular deficiency disease.  
11.2.1.5 Minerals
Minerals are the nutrients that are very essential for proper 
growth and functioning of our body and are required in small 
amounts. Calcium, Chlorine, Copper, Fluoride, Iodine, Iron, 
Magnesium, Manganese, Phosphorus, Potassium, Sodium 
and Zinc are essential mineral nutrients. Some of them are 
explained below.  
Table 11.1 : Vitamins — Sources, Need and Deficiency Disease
Name of 
Vitamin
Sources Need Deficiency 
Diseases
Fat soluble Vitamins
Vitamin A Milk, butter, egg, 
carrots, cod liver 
oil, tomatoes, 
pumpkin, green 
leafy vegetables
Normal 
growth and 
to keep eyes 
and skin 
healthy
Night 
blindness, 
Irregular 
growth of 
teeth
Vitamin D Cheese, butter, 
milk, green 
vegetables, fish 
liver oil, sunlight
Formation of 
strong bones 
and teeth
Rickets
Vitamin E vegetable oils, 
spinach, lettuce, 
turnip leaves,  
butter, milk, whole 
grains, nuts, seeds, 
leafy vegetables
Protection 
of cell 
membrane, 
formation 
of red blood 
cells (RBC)
Not yet 
confirmed
Vitamin	K Cabbage, 
cauliflower, 
spinach and 
other green leafy 
vegetables, cereals, 
soyabeans
Clotting of 
blood
Excessive 
bleeding 
from 
wounds
Water soluble Vitamins
Vitamin B1 
(Thiamin)
Seafood, milk, 
meat, peas, cereals, 
green vegetables 
Growth and 
development, 
releasing  
energy from 
carbohydrates
Beri beri
Diet for Healthy Living 
Vitamin B2 
(Riboflavin)
Yeast, egg, meat, 
peas
Body growth 
and red cell  
production, 
releasing 
energy from 
carbohydrates
Skin 
diseases, 
retarded 
growth
Vitamin B3 
(Niacin)
Whole cereals, 
tomatoes, potatoes, 
meat and fish
Healthy skin, 
digestion 
and nervous 
system
Pellagra 
(affects 
skin, 
alimentary  
canal and  
nervous 
system)
Vitamin 
B12
Liver, milk, eggs, 
fish
Forming RBC Anaemia
Vitamin C Indian gooseberry 
(amla), lemons, 
lime, pineapple, 
oranges, 
watermelon, green 
peppers, tomatoes, 
cabbage, turnip, 
carrots, green 
mint, guava
Maintenance 
of ligaments, 
tendons, 
other 
supportive 
tissues and 
blood vessels
Scurvy 
(gums 
swell and 
bleed)
11.2.1.6 Water
Water is a nutrient and it makes up almost 70 per cent  of 
our body weight. We need water to break down complex food 
molecules, and transport food, chemicals and gases throughout 
the body. It acts as the medium for biochemical reactions and 
is also required to eliminate the wastes as urine and sweat. We 
should	 take	 8	 –	 10	 glasses	 of	 potable	 water	 per	 day.	 Inadequate	
water intake leads to dehydration. Therefore, intake of water 
in proper proportion is important. We should never substitute 
water with coffee, tea or soft drinks. 
Table 11.2 : Important Minerals — Sources and Functions
Name of 
Mineral
Sources Need
Iron Meat, fish, liver, 
eggs, green 
vegetables, turnip, 
germinating wheat 
grains and yeast
Formation of haemoglobin