Balanced Diet
Sources of Carbohydrates
Sources of Fats
Sources of Proteins
Sr. no. | Mineral MACRO ELEMENTS | Sources | Signiflcance | Effects of deficiency |
1 | Calcium (Ca)# | Milk, cereals, cheese, green vegetables | Required for formation of teeth and bones, blood clotting, functions of nerves and muscles | Weak teeth and bones: retarded body growth |
2 | Phosphorus (P) | Milk, meat, cereals | Required for formation of teeth and bones and acid-base balance: component of ATP, DNA,RNA | Weak teeth and bones: retarded body growth and physiology |
3 | Sulphur (S) | Many proteins of food | Component of many amino acids | Disturbed protein metabolism. |
4 | Potassium (K) | Meat, milk, cereals, fruits and vegetables | Required for acid-base balance, water regulation and function of nerves | Low blood pressure, weak muscles: risk of paralysis |
5 | Chlorine (C) | Table salt | Required for acid-base balance: component of gastric juice | Loss of appetite, muscle cramps |
6 | Sodium (Na) | Table salt | Required for acid-base and water balance and nervous functions | Low blood pressure, Loss of appetite: muscle cramps |
7 | Magnesium (Mg) | Cereals, green vegetables | Co-factor of many enzymes of glycolysis and a number of other metabolic reactions dependent upon ATP | Irregularities of metabolism principally affecting nervous functions |
8 | Iron (Fe) | Meat, eggs, cereals, green, vegetables | Component of haemoglobin and cytochromes | Anaemia, weakness and weak immunity |
9 | Iodine (I) | Milk, cheese, sea food, iodized salt | Important component thyroxine hormone | Goitre, Cretinism |
Sources of Vitamins and Minerals
Sr. no. | Vitamin | Chemical Name | Properties | Deficiency Disease |
1 | A | Retinol | General health giving vitamin, can be stored in liver | Night blindness |
2 | B1 | Thiamine | For growth, carbohydrate metabolism, functioning of heart | Beri-Beri |
3 | B2 | Riboflavin | For keeping skin and mouth healthy | Cheilosis |
4 | B5 | Niacin | For healthy skin, sound mental health | Pellagra |
5 | B6 | Pyridoxine | Processing of proteins and for nervous system | Convulsions in child |
6 | B12 | Cynacobalamin | Required for formation and maturation of RBCs | Pernicious anaemia |
7 | C | Ascorbic Acid | For keeping teeth, gums and joints healthy. Gets destroyed on heating | Scurvy |
8 | D | Calciferol | For normal bones and teeth, can be stored in liver | Rickets |
9 | E | Tocopherol | For normal reproduction, removes scars and wrinkles | Sterility |
10 | K | Phylloquinone | For normal clotting of blood | Haemophilia |
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