Nutrients | General Awareness for SSC CGL PDF Download

Many wars have been fought over the spices from India, which add distinctive smells and tastes to Indian cuisine due to their chemicals and oils. Food and culture are deeply connected, and when people migrate, they often bring their culinary traditions with them. Sometimes, these traditions are embraced, while other times, they can lead to discrimination.

Indian spices, with their vibrant colors, are not only visually appealing but also rich in phytochemicals. Phytochemicals are newly discovered chemicals, like oils and colors, naturally found in plants. They protect plants from insects and diseases and may also help keep humans healthy. Some nutritionists believe they should be classified as nutrients.

What Are Nutrients?

• Nutrients are substances essential for energy, building materials, and regulating body processes.
• There are six major classes based on biochemical properties: carbohydrates, proteins, lipids, water, vitamins, and minerals.
• Fiber, mainly nondigestible carbohydrates, is sometimes considered a seventh class.
• Nutrients are also categorized as essential or nonessential.
• Essential nutrients, which must be obtained from food, cannot be synthesized by the body in sufficient amounts.
• Nonessential nutrients can be synthesized by the body, though they are still usually obtained from food.
• All major nutrient classes, except carbohydrates, contain essential compounds, such as amino acids, fatty acids, vitamins, and minerals.
• Water and fiber are also essential.
• Nutrients are further divided into macronutrients and micronutrients based on the required amounts.

Macronutrients

Macronutrients, needed in large amounts, include carbohydrates, proteins, lipids, and water. Except for water, all macronutrients provide energy, measured in Calories (1 Calorie = the energy to raise 1 kg of water by 1°C).

Carbohydrates

• Carbohydrates are organic compounds made of simple sugars.
• They are classified as monosaccharides (one sugar), disaccharides (two sugars), and polysaccharides (three or more sugars).
• Sources include grains, fruits, and vegetables.
• Digestible carbohydrates provide 4 Calories per gram, while fiber, which cannot be digested, plays important physiological roles.
• Soluble fiber, found in oats, apples, and beans, dissolves in water and slows glucose absorption, potentially reducing diabetes risk and lowering cholesterol.
• Insoluble fiber, found in cabbage, bell peppers, and grapes, does not dissolve in water and aids in preventing constipation and reducing colon cancer risk.

Proteins

Proteins are organic compounds made of amino acids, essential for body structures like muscles and skin, enzymes, hormones, and antibodies. They provide 4 Calories per gram. About 20 amino acids are common, with 9 being essential and obtained from food. Animal proteins contain all essential amino acids, while plant proteins may lack some.

Average soybean seed composition: 19% oil, 34% protein (essential and non-essential amino acids), 21% insoluble carbohydrates (fiber), 9% soluble carbohydrates, 4% ash (minerals), 13% moisture.

Lipids

Lipids, commonly known as fats, are organic compounds primarily composed of fatty acids. In both foods and the human body, fats are typically found as triglycerides, which consist of three fatty acids attached to a glycerol molecule. Fats provide energy and perform other crucial functions, such as forming and maintaining cell membranes and acting as hormones. Each gram of fat provides 9 Calories of energy when metabolized.

Saturated vs Unsaturated Fats:
Fats are categorized as either saturated or unsaturated based on the type of bonds between their carbon atoms:

• Saturated Fats: In these fats, carbon atoms are connected solely by single bonds, meaning each carbon atom is bonded to as many hydrogen atoms as possible. Saturated fats are usually solid at room temperature and are commonly found in animal products like meat and butter.
• Unsaturated Fats: These fats contain at least one double bond between carbon atoms, which means fewer hydrogen atoms are attached. Unsaturated fats can be further classified into monounsaturated fats (one double bond) and polyunsaturated fats (multiple double bonds). They are typically liquid at room temperature and are found in certain fish, such as salmon, as well as plant-based foods like seeds and nuts.

Essential Fatty Acids:

Most fatty acids are not essential because the body can synthesize them from other fatty acids, a process that requires energy. However, there are two essential fatty acids: omega-3 and omega-6 fatty acids. Since the body cannot produce them, they must be obtained through diet. Omega-6 fatty acids are abundant in commonly used cooking oils in processed foods, so most people consume adequate amounts. In contrast, omega-3 fatty acids are less prevalent in foods, and many people do not get enough. Good sources of omega-3 fatty acids include oily fish like salmon, walnuts, and flax seeds.

Trans Fats:

Trans fats are a type of unsaturated fat with bonds that are rare in nature. They are usually produced industrially through partial hydrogenation and are found in various processed foods due to their longer shelf life. However, trans fats are known to be harmful to human health.

All of the foods pictured here contain harmful trans fats.

Water

Water is essential for life, facilitating biochemical reactions. It is lost through urine, feces, sweat, and breath, making it crucial to replenish often. Dehydration can cause severe health issues, while overhydration can lead to water intoxication.

Micronutrients

Micronutrients are essential nutrients required by the body in small amounts. Unlike macronutrients, they do not provide energy but are crucial for biochemical reactions and other vital functions. Micronutrients include vitamins, minerals, and potentially phytochemicals.

Vitamins

• Vitamins are organic compounds that typically function as coenzymes, which are helper molecules necessary for enzyme activity.
• They play various roles in maintaining health, such as aiding vision (vitamin A) and blood clotting (vitamin K).
• Most vitamins are essential and must be obtained from food sources like fruits, vegetables, meat, and fish.
• Some vitamins, like B7 and K, are produced by intestinal bacteria, and vitamin D is synthesized in the skin upon exposure to UV light.

Minerals

Minerals are inorganic elements essential for normal body functions and health. As they cannot be biologically synthesized, all nutrient minerals are considered essential.

Certain minerals, known as macrominerals or bulk minerals, are needed in larger quantities (>150 mg/day):

• Calcium: Needed for bone strength, acidity neutralization in the digestive tract, and nerve and cell membrane functions. Sources include dairy products.
• Magnesium: Required for strong bones, pH maintenance, ATP processing, and other functions. Found in green leafy vegetables, bran, and almonds.
• Phosphorus: Essential for bone strength, energy processing, pH regulation, and cell membrane phospholipids. Sources include milk and meat.
• Sodium: Regulates blood volume, blood pressure, water balance, and pH. Commonly found in processed foods and table salt.
• Chloride: Needed for hydrochloric acid production in the stomach and cell membrane transport. Abundant in table salt and processed foods.
• Potassium: Important for heart and nerve function, water balance, and pH. Present in many fruits and vegetables.
• Sulfur: Necessary for protein synthesis. Found in meat and fish.

Other minerals, known as trace minerals, are needed in smaller quantities (≤150 mg/day) and include elements like iron, zinc, copper, and selenium. Good dietary sources are whole grains, seafood, fruits, vegetables, nuts, and legumes.

Phytochemicals

• Phytochemicals are natural plant compounds that protect against diseases and pests.
• They are abundant in plant foods, especially spices, fresh vegetables, and fruits.
• These compounds give plants their colors, flavors, and aromas, such as the blue color of blueberries and the pungent taste and smell of garlic.
• With around 4,000 different phytochemicals known, some evidence suggests they help protect human health, potentially acting as antioxidants that counteract cancer-causing free radicals.
• However, research on phytochemicals is ongoing, and their classification as micronutrients remains to be seen.

The colors of berries and other fruits are attributable to phytochemicals.