Compendium of Nutritional Data of Common Indian Food
Compendium of Nutritional Data of Common Indian Food
Compendium of Nutritional Data of Common Indian Food
PUBLISHED BY
HOMOEOPATHY RESEARCH INSTITUTE FOR DISABILITIES, CHENNAI
Under Central Council for Research in Homoeopathy, Ministry of
AYUSH i
Compendium of Nutritional Data of
Common
Indian Food
BY
&
ii
© All Rights Reserved
No part of this book may be reproduced or transmitted in any
form without permission in writing from the author.
Legal Disclaimer:
The information presented in this book does not constitute any health or medical
advice. The content of this book is for informational purposes only and is not intended
to diagnose, treat, cure, or prevent any condition or disease.
Please seek advice from your healthcare provider for your personal health concerns
prior to taking healthcare advice from this book.
iii
iv
v
PREFACE
This book is useful for all Indians, who want to know about Nutrition, our daily energy &
nutrition requirements, the importance of various nutrients and nutritional information of some common
foods that we eat on day-to-day basis. This book contains information compiled from Dietary
Guidelines for Indians – A Manual by NIN-ICMR, Second Edition, 2011, ICMR-NIN Expert Group on
Nutrient Requirements for Indians, Recommended Dietary Allowances (RDA) and Estimated Average
Requirements (EAR) – 2020, and Indian Food Composition Tables, NIN-ICMR, 2017.
Totally 60 foods have been hand-picked based on three factors:
Procurability: Easily available in India
Affordability: Affordable for all income groups
Regularity: Regularly used in Indian homes for cooking
The foods are categorized based on the categories present in the IFCT, 2017 book
vi
CONTRIBUTORS
vii
TABLE OF CONTENTS
Foreword .................................................................................................................................................. iii
Preface.........................................................................................................................................................vi
Contributors..............................................................................................................................................iv
Introduction ............................................................................................................................................ 1
Nutritional information of some common foods .......................................................
1. Cereals & Millets .........................................................................................................
Finger millet .................................................................................................................... .............9
Rice ............................................................................................................................................... 10
Wheat........................................................................................................................................... 11
2. Grain legumes .............................................................................................................
Bengal gram .............................................................................................................................. 12
Black gram.................................................................................................................................. 13
Green gram ................................................................................................................................ 14
Rajmah ......................................................................................................................................... 15
Red gram .................................................................................................................................... 16
3. Vegetables ...................................................................................................................
Beans ............................................................................................................................................ 17
Bitter gourd ............................................................................................................................... 18
Brinjal ........................................................................................................................................... 19
Chayote ....................................................................................................................................... 20
Cucumber ................................................................................................................................... 21
Drumstick ................................................................................................................................... 22
Ivy gourd..................................................................................................................................... 23
Okra .............................................................................................................................................. 24
Peas .............................................................................................................................................. 25
Plantain........................................................................................................................................ 26
Pumpkin ...................................................................................................................................... 27
Ridge gourd............................................................................................................................... 28
Spinach ........................................................................................................................................ 29
Tomato ........................................................................................................................................ 30
Turnip ........................................................................................................................................... 31
4. Roots & Tubers ...........................................................................................................
Beet root ..................................................................................................................................... 32
Carrot ........................................................................................................................................... 33
Potato .......................................................................................................................................... 34
Radish .......................................................................................................................................... 35
5. Fruits ............................................................................................................................
Apple ............................................................................................................................................ 36
Banana ......................................................................................................................................... 37
Dates ............................................................................................................................................ 38
Gooseberry ................................................................................................................................ 39
Grapes.......................................................................................................................................... 40
viii
Guava ........................................................................................................................................... 41
Lemon .......................................................................................................................................... 42
Mango ......................................................................................................................................... 43
Orange ......................................................................................................................................... 44
Papaya ......................................................................................................................................... 45
Pomegranate ............................................................................................................................. 46
Sapota .......................................................................................................................................... 47
6. Condiments & Spices .................................................................................................
Chillies.......................................................................................................................................... 48
Coriander leaves ...................................................................................................................... 49
Cumin seeds .............................................................................................................................. 50
Curry leaves ............................................................................................................................... 51
Fenugreek seeds ...................................................................................................................... 52
Garlic ............................................................................................................................................ 53
Ginger .......................................................................................................................................... 54
Mint leaves ................................................................................................................................. 55
Onion ........................................................................................................................................... 56
Pepper ......................................................................................................................................... 57
Turmeric ...................................................................................................................................... 58
7. Nuts & Oil seeds .........................................................................................................
Almond ........................................................................................................................................ 59
Cashew nut ................................................................................................................................ 60
Coconut ....................................................................................................................................... 61
Ground nut ................................................................................................................................ 62
Flax seeds ................................................................................................................................... 63
8. Milk & Milk products / Dairy ....................................................................................
Milk ............................................................................................................................................... 64
9. Egg & Egg products / Poultry ...................................................................................
Egg ................................................................................................................................................ 65
10. Animal meat ..............................................................................................................
Chicken ........................................................................................................................................ 66
Red snapper .............................................................................................................................. 67
Sardine......................................................................................................................................... 68
Recommended Dietary Allowances or RDA ...........................................................................69
Different Types Of Thalis .................................................................................................................70
Fortified foods………………………………………………………………………………………….………………78
Appendix................................................................................................................................................. 80
I) RDA Table for INDIANS.....................................................................................................81
II) Functions uses, and importance of Nutrient.............................................................82
III) Vitamins .................................................................................................................................84
IV) Fatty acids profile ..............................................................................................................85
V) Saponins .................................................................................................................................85
References ........................................................................................................................................... 86P
ix
INTRODUCTION
What is Nutrition?
Nutrition is a critical part of health and development. Better nutrition is related to improved
infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth,
lower risk of non-communicable diseases (such as diabetes, hypertension and cardiovascular
disease), and longevity. Healthy children learn better. People with adequate nutrition are
generally more productive. Good nutrition will help you feel better, think more clearly, and be
healthier.
As stated above, Nutrition is an important process by which we can live a long, healthy
and productive life. But without a proper knowledge of nutrition, we may eat in a disorderly
manner, which would eventually result in mal-nutrition (both under nutrition and over
nutrition) leading to many life-style disorders and chronic non-communicable diseases.
Failure to obtain sufficient nutrients causes malnutrition. Malnutrition, in every form, presents
significant threats to human health. Today the world faces a double burden of malnutrition
that includes both under-nutrition and over-nutrition (overweight), especially in low- and
middle-income countries like Africa and India.
Equipped with good knowledge about nutrition, our daily energy and nutrition requirements,
the importance & functions of various nutrients in our body we can maintain a healthy and
productive life. By making a conscious effort to regularly choose healthier foods, you can help
your body fight off disease.
The foods we eat contain nutrients. Nutrients are substances required by the body to
perform its basic functions. Nutrients have one or more of three basic functions: they provide
energy, contribute to body structure, and/or regulate chemical processes in the body. These
basic functions allow us to grow, and reproduce.
1
What are the different types of nutrients?
There are six classes of nutrients required for the body to function and maintain overall
health. These nutrients are broadly categorised into Macronutrients and Micronutrients.
Nutrients that are needed in large amounts like carbohydrates, lipids, and proteins are called
Macronutrients. Macronutrients are major sources of energy. Micronutrients are nutrients
required by the body in lesser amounts but are still essential for carrying out bodily functions.
Micronutrients include all the essential minerals and vitamins. There are sixteen essential
minerals and thirteen vitamins. Water is one other macronutrient that we must have in large
quantities, but it does not contain any calorie.
Body needs energy for maintaining body temperature and metabolic activity for
supporting physical work and growth. Energy is a fuel provided by the food we consume. The
recommended energy allowances are developed to provide sufficient energy that would
support satisfactory growth in infants and children and maintain appropriate body size and
composition associated with good health in all stages of life. The factors which influence
energy needs are age, gender, body size, level of physical activity and, to some extent, climate
and altered physiological status such as pregnancy and lactation.
Humans get energy from the food we eat, hence we call it Food energy. A unit of
measurement of food energy is the calorie. A kilocalorie (Calorie) is the amount of heat
generated by a particular macronutrient that raises the temperature of 1 kilogram of water by
1 degree Celsius. The value of calorie is measured by the process of Calorimetry, performed
using Calorimeter. The unit of energy, which has been in use in nutrition for a long time, is
Kilocalories (Kcal). However, recently the International Union of Sciences and International
Union of Nutritional Sciences (IUNS) have adopted ‘Joule’ as the unit of energy in the place of
Kcal.
Humans need a wide range of nutrients to lead a healthy and active life. The required
nutrients for different physiological groups can only be derived from a well-balanced diet. The
amount of each nutrient needed for an individual depends upon his/her age, body weight and
physiological status. For example, adults need nutrients to maintain a constant body weight
and to maintain proper body function, but children need nutrients not only for maintenance
but also for growth. Pregnant women and lactating mothers need additional nutritional
demands for normal growth of infants in utero and during early post-natal life.
Our health is also determined by height, weight and the amount of fat in our body.
Therefore, it is necessary to maintain an optimal weight throughout our life. We must also
remember that disordered eating is also bad. For example, Calcium is good for bones and
teeth, but a disordered eating habit of taking too much calcium is not good for the body. This
is why a balanced diet is important, for it gives us a balance of all nutrients. Achieving balance
in your diet entails not consuming one nutrient at the expense of another. Additionally, it
2
would be best to balance how many calories you consume with how many you burn every day.
Eating any food in moderation is the best way to maintain all the aspects of healthy eating.
In India, the National Institute of Nutrition, under Indian Council for Medical Research
has published Dietary Guidelines for Indians and Nutrient Requirement for Indians. These two
books contain information regarding the Ideal Body Weight, Body Mass Index, Energy and
other nutrients Recommended Daily Allowances (RDA) for Indian population. Indians can use
this information to make healthy choices.
RDA is short for Recommended Dietary Allowances. The RDA is for healthy individuals
and may be prescribed to satisfy the nutritional needs of specific nutrients in a specific life
stage and gender group and ensures that there is a very small risk of the nutrient intake being
inadequate. With the RDA, there is also the risk of excess intake, since each individual may not
actually require that much. There is no need to consume higher doses on regular basis or for
prolonged period without supervision. In addition, nutrients are also toxic when ingested at
very high doses.
Body mass index (BMI) is a measure of body fat based on height and weight. Normal
BMI range for Indian adults differ from BMI range for people from other countries. It also varies
according to the age in children. Generally, a normal BMI range for Indians is 17.6 – 25.4 for
males and 16.5 – 25 for females. A normal BMI means that the individual is having the correct
proportion of height & weight and has a lower risk of developing life-style disorders and non-
communicable chronic diseases. Ideal Body Weight / Reference body weight is the generally
accepted weight for the given age and height. A detailed table of BMI and reference body
weight is given in the appendix section.
Right nutritional behavior and dietary choices are needed to achieve dietary goals. The
following 15 dietary guidelines provide a broad framework for appropriate action:
3
2. Promote exclusive breastfeeding for six months and encourage breastfeeding till two
years or as long as one can
3. Feed home based semi solid foods to the infant after six months
4. Ensure adequate and appropriate diet for children and adolescents, both in health and
sickness
5. Eat plenty of vegetables and fruits
6. Ensure moderate use of edible oils and animal foods and very less use of ghee/ butter/
Vanaspati
7. Avoid overeating to prevent overweight and obesity
8. Exercise regularly and be physically active to maintain ideal body weight:
9. Restrict salt intake to minimum
10. Ensure the use of safe and clean foods
11. Adopt right pre-cooking processes and appropriate cooking methods
12. Drink plenty of water and take beverages in moderation
13. Minimize the use of processed foods rich in salt, sugar and fats
14. Include micronutrient-rich foods in the diet of elderly people to enable them to be fit
and active
Cooking:
Eating:
1) Develop healthy eating habits and move as much as you can to avoid sedentary
lifestyle. Prefer whole foods. The term whole foods mean food prepared as close
to their natural state as possible. For example, an apple is a whole food, while
factory made, packed apple juice is not.
4
2) Discourage overeating
3) Prefer fresh, locally available vegetables and fruits
4) Grow the family's requirements of vegetables in the kitchen garden if possible
5) Minimize consumption of ready-to-eat fast foods, bakery foods and processed
foods prepared in hydrogenated fat
6) Use of re-heated fats and oils should be avoided
7) Achieve energy balance and appropriate weight for height
8) Prefer traditional, home-made foods
9) Avoid replacing meals with snack foods
10) Limit consumption of sugar and unhealthy processed foods which provide only
(empty) calories
11) Always read food labels (given on containers) regarding content of nutrients, shelf-
life and the addictives present
12) Choose a variety of foods in amounts appropriate for age, gender, physiological
status and physical activity
13) Include green leafy vegetables in daily diet; Eat as much of other vegetables as
possible daily. Consume raw and fresh vegetables as salads. Let different varieties
of vegetables and fruits add colour to your plate and vitality to your life
14) Include foods of animal origin such as milk, eggs and meat (in small amounts),
particularly in the diet of pregnant and lactating women and children
15) Use a combination of whole grains, sprouted grams, fermented foods and greens
Drinking:
1) Drink enough water to maintain proper hydration by referring the urine colour
indication chart below.
1) Take iron, folate and calcium supplements regularly, after 14-16 weeks of
pregnancy and continue the same during lactation
2) Start breast-feeding within an hour after delivery and do not discard colostrum
5
3) Breast-feed exclusively (not even water) for a minimum of six months if the growth
of the infant is adequate; Continue breast-feeding in addition to nutrient-rich
complementary foods (weaning foods), preferably up to 2 years
4) Breast-feed the infant frequently and on demand to establish and maintain good
milk supply
5) Breast-milk alone is not enough for infants after 6 months of age; Complementary
foods should be given after 6 months of age, in addition to breast-feeding
6) Do not delay complementary feeding
7) Feed home-made complementary foods on demand 3-4 times a day
8) Provide seasonal fruits and soft cooked vegetables
9) Observe hygienic practices while preparing and feeding the complementary food
Adults:
1) Adults should choose low-fat, protein-rich foods such as lean meat, fish, pulses and
low-fat milk
2) Avoid alcohol and tobacco (smoking and chewing), especially during pregnancy
and lactation
3) Take medicines only when prescribed
4) Take just enough fat
5) Moderate the use of animal foods containing high fat, Saturated Fatty Acids and
cholesterol
6) Limit the use of ghee, butter, especially Vanaspati as a cooking oil
7) Choose low-fat dairy foods in place of regular whole fat dairy foods
8) Eat foods rich in alpha-linoleic (ALA) acid such as legumes, green leafy vegetables,
fenugreek and mustard seeds
9) Eat fish more frequently (at least 100-200g/ week), prefer it to meat, poultry and
limit/ avoid organ meats such as liver, kidney, brain etc.
10) Egg has several important nutrients but is high in cholesterol. Limit the
consumption to 3 eggs/ week. However, egg white may be consumed in good
amounts
11) Use fats and oils in moderation and consume varieties of foods to get good
proportion of all fatty acids for optimal health benefits.
12) Slow and steady reduction in body weight is advisable
13) Encourage regular physical activity
14) Cut down sugar, salt, fatty foods, refined foods, soft drinks and alcohol
15) Eat complex carbohydrates, low glycaemic foods and fibre rich diet
16) Increase consumption of fruits and vegetables, legumes, whole grains and nuts
17) Limit fat intake and shift from saturated to unsaturated fats
18) Avoid trans-fatty rich foods (Vanaspati, bakery products and sweets)
19) Use low- fat milk
20) A minimum 30-45 minutes brisk walk/physical activity of moderate intensity
improves overall health
21) Include ‘warm-up’ and ‘cool- down’ periods, before and after the exercise regimen
6
22) Forty-five minutes per day of moderate intensity physical activity provides many
health benefits
23) Restrict the intake of added salt right from an early age
24) Develop a taste for foods that are low in salt
25) Restrict intake of foods such as papads, pickles, sauces, ketch up, salted biscuits,
chips, cheese and salted fish
In our fast-paced life-style, it is difficult to procure foods that are organic and free from
any pesticides, still many households do not even have the necessary time to cook food, so
they simply order food from hotels/ shops. These foods are prepared for commercial purposes
and do not care about the healthiness of their preparation, yet people consume them because
of the food’s delectable taste. It is very essential to buy safe & healthy food products and cook
them with proper hygienic measures to obtain maximum health benefits. We know that each
and every food item has its own nutritional information, but generally when we refer the
internet, there are so many versions of such information causing confusion.
This section contains nutritional information of some common foods that we eat on a day-to-
day basis. Totally 60 foods have been hand-picked based on three factors: procurability,
affordability and regularity.
7
2. Vitamins: Total Vitamin A, Total Vitamin B, Total Vitamin C, Vitamin D2, Vitamin D3,
Vitamin E, Vitamin K1, Vitamin K2
3. Micronutrients (Minerals and Trace elements): Calcium, Chromium, Copper, Iron,
Magnesium, Manganese, Phosphorous, Potassium, Selenium, Sodium, Zinc
4. Starch and Sugars: Total Starch, Total Free sugars
5. Fatty acid profile: Total Saturated Fatty acids (SFA), Mono Unsaturated Fatty Acids
(MUFA), Poly Unsaturated Fatty Acids (PUFA), Cholesterol
6. Saponins: Total Saponin
7. Fibre: Soluble and Insoluble fibres.
8
Finger millet
9
Rice
Raw , Milled
10
Wheat
Whole
11
Bengal gram
Whole
12
Black gram
Dal
13
Green gram
Whole
14
Rajmah
Brown
15
Red gram
Dal
16
Beans
Country
17
Bitter gourd
Jagged, Teeth ridges, Elongate
18
Brinjal
All Varieties
19
Chayote
Cho-Cho-Marrow
20
Cucumber
Green , Elongate
21
Drumstick
22
Ivy gourd
Big
23
Okra
Ladies finger
24
Peas
Fresh
25
Plantain
Stem
26
Pumpkin
Round , Orange colour
27
Ridge gourd
28
Spinach
29
Tomato
Ripe , Local
30
Turnip
31
Beet root
32
Carrot
Orange colour
33
Potato
Brown skin, Big
34
Radish
Elongate , White skin
35
Apple
Big
36
Banana
Ripe, Robusta
37
Dates
Dry , Pale brown
38
Gooseberry
39
Grapes
Seeded, Round , Green
40
Guava
White flesh
41
Lemon
42
Mango
Ripe , Banganapalli
43
Orange
Pulp
44
Papaya
Ripe
Scientific name: NA
Vernacular name:
Tamil: Pasumpaal
Telugu: Aavu paalu
Hindi: Gai ka doodh
Season: Not applicable
Commonly grown in: Tamil Nadu
Raw edibility: Yes
Intake precautions: Lactose intolerance.
Description:
It helps in improving bone strength. It has
nutrients that can absorb calcium
including Vitamin-D and K. It prevents risk
of fracture and weight gain.
Egg
Poultry , Whole , Raw
Scientific name: NA
Vernacular name:
Tamil: Kozhi muttai
Telugu: Kodi guddu
Hindi: Mugi ka anda
Season: Not applicable
Commonly grown in: Tamil Nadu
Raw edibility: Yes
Intake precautions: Insulin resistance
Description:
It has good cholesterol. It has protein. It
reduces the risk of heart disease and
stroke. And reduce the risk of cataract and
macular degeneration in eyes.
Chicken
Poultry , Breast , Skinless
69
DIFFERENT TYPES OF THALIS
( Each thali represents the various cultures of food and the local
availability of crops in that particular region in India)
Haryanvi Thali –
Homemade ghee, curd, and butter,
kachri ki sabzi, Hara dhania cholia,
mithey chawal, alsi ki pinni,
malpuas, khichdi and kachi lassi.
Maharashtrian Thali -
Extremely spicy and unique
masalas, Chicken and fish, variety
of Pickles, rice in one corner with
daal in a bowl, and chappati,
Variety of bhajis, sabudaana
vada and pav bhaji, sweets like
aamras and sheera.
Goan Thali –
Seafood, rice, coconut, fish,
kokum, Vindaloo, fish curry rice.
70
Rajasthani Thali –
Roti’s, pooris, kachauris, and wheat
parathas, roti’s made of Bajra,
Makka, and Jowar, Daal baati
churma, Gatte ki sabzi.
Bengali Thali –
Begun Bhaja, Patol Bhaja, Shukto, Shaak
and Alu Bhaaja to Cholaar Dal, Bhaat,
Maach Bhaja, Maccher Kalia and Kosha
Mangsho, Payesh and 'Rosogullas'.
71
Bhojpuri Thali –
Litti Chokha, Bharbhara , Dahi
Chura, Sattu ka Paratha, Kaale
Chane, Gurma and Rasiyaaw.
Kashmiri Thali-
Rogan josh, Gushtaba, and yakhni,
Wazwan, the use of dried fruits in
almost every dish; even the rice,
dessert of sweet caramelized rice,
liberally mixed with raisins and dry
fruits.
72
Chhattisgarh thali –
Rice and rice flour preparations,
curd and a variety of leafy
vegetables, fara, rice pakoras,
dehati vada and muthiya, breads
like angakar poori, paan roti and
chusela. In desserts, gulgulle,
kusli and sweet fara.
Punjabi thali-
Aloo Kulcha, Punjabi Chole,
Paneer Tikka, Butter Chicken,
Tandoori Chicken, Aloo Paratha,
Dal Makhani, Kadi Chaval, Rajma
Chaval, Makke Di Roti, Sarso Da
Sagh, a glass of Sweet Lassi, lot of
ghee.
Andhra thali –
Served on a banana leaf, ghee
on boiled rice with lentil,
Charu, avakaya and perug. For
dessert, Rava Laddoo or
Bandhar Laddoo.
73
Kerala thali or the
Sadhya meal –
Beans Thoran, Aviyal,
Pulissery, Vegetable Stew,
Erissery, Rasam, Buttermilk
Sambhar, Coconut Banana
Fritters, Thenga Choru,
Pachadis and creamy Rice
Payasam.
74
Kannadiga oota thali (karnataka) –
Rice, sambhar, kootu, jolada roti,
akki roti, padavalkayi masala,
badane ennegai, ranjaka,
gattisoppu, mirchi bhajji,
kosambari and a bowl of
homemade yoghurt.
Jharkhand thali –
Dhuska and litti-chokha, seasonal
salad, dhania-lasoon chutney,
dhuska and alu-chana curry, kurthi
dal, urad dal dumplings made with
tomato puree, lal saag & marwa
rotis made of rice and ragi flours,
the non-veg platter are mutton ka
jhol and dehati chicken, dudiya
and dudh pitha.
75
Dalma oriya thali
(orissa) - Copious amounts of
vegetables and restrained
use of spices and oil, includes
roti, rice, phakala, dalma,
karela bhaja, alu posto,
baingan chatka, phulgobi
kosha, tamato khatta, and
kanika.
76
Meghalaya thali –
Boiled veggies, Puklein, Black
sesame is used in almost every
dish
Nagaland –
Boiled veggie, great naga chilli
chutney, Rice beer, Zutho, dzutse,
and ruhi, Cabbage and palak galho.
77
Fortified foods
Fortified foods contains added vitamins, minerals, and other micronutrients. Micronutrients
are important for proper body functions. Micronutrients are derived from your diet.Food
makers add micronutrients during production, they create chemicals that have vitamins and
minerals. These chemicals don’t have any noticeable difference in their tastes, textures, or
smells when added to food. These nutrients are all found in other foods like meat and
vegetables. Cost, allergies, dietary style, your environment, and
Most fortified foods are processed and packaged. Some Common fortified foods are listed
below:
1. Breakfast cereals
2. Bread
3. Eggs
4. Fruit juice
5. Soy milk and other milk alternatives
6. Milk
7. Yogurt
8. Salt
They’re cost-effective. For example, fish is a great source of omega-3 fatty acids but may
cost too much for some people to buy regularly. Mostly Eggs, milk, and other products can be
fortified with omega-3 fatty acids. These products are often cost-effective and still have similar
nutritional value. Fortified foods have helped to reduce rates of nutrient deficiency-
related illnesses like rickets, marasmus, anemia , scurvy, berberi, osteomalacia, pellagra, etc.
They’re even helpful in pregnancy. Pregnant women need more food than normal women as
they’re feeding a growing baby. Even when you're eating more, still you might not get enough
vitamins and minerals. Fortified foods can bridge the gap. For example, folic acid is added to
many fortified products. Getting enough folic acid in your diet during the time of pregnancy
lowers the risk of birth defects. They even protect older adults. As you age, your body absorbs
fewer vitamins and minerals. Fortified foods help to maintains healthy micronutrient levels to
keep your bones strong, help in digestion, and prevent heart issues. Children are at a higher risk
of nutritional deficiencies than adults. Children need enough vitamins and minerals to support
their growth. Fortified foods can boost children’s nutrition, along with a balanced diet. They
help with dietary needs. Some important nutrients are available only in animal products or foods
that cause allergic reactions. Fortified foods make sure you get enough nutrients if you’re
vegetarian or lactose-intolerant or have other dietary needs.
Fortified foods are usually heavily processed. They’re often high in sugars, fats, sodium,
and other ingredients that can lead to problems like obesity. Risk of vitamin overdose. You
might get too many vitamins and minerals in your diet, which can be harmful. Fortified foods
should be one part of an overall healthy lifestyle. Try to get as many nutrients as possible from
unprocessed foods like fruits and vegetables.
78
Recommendation for fortified foods
Recommendations include:
For children:
micronutrient powders containing iron for point-of-use fortification of foods for infants
and young children 6–23 months old or children 2–12 years.
Globally, mandatory regulations are most often applied to the fortification of food with
micronutrients such as iodine, iron, vitamin A and folic acid. Of these, the iodization of salt is
the most widely implemented globally.
79
APPENDIX
80
I)
81
II) Nutrient Functions, uses, and their importance
Calcium Calcium deficiencies can affect all parts of the body, resulting in
weak nails, slower hair growth, and fragile, thin skin. Calcium also
plays an important role in both neurotransmitter release and muscle
contractions. So, calcium deficiencies can cause seizures in healthy
people.
Carbohydrates Carbohydrates are the main energy source provider. So if no
carbohydrates are there in our body then our body will drain energy
from proteins and fats. So a person who has less fat and protein
without carbohydrate will tend to have seizures.
Copper Copper deficiency can lead to problems with connective tissue,
muscle weakness, anaemia, low white blood cell count, neurological
problems, and paleness.
Curcuminoids Curcumin’s role to treat neurodegenerative diseases including
Alzheimer’s disease (AD), and Parkinson’s disease (PD) and
malignancy. Helps in the immune mechanism
Fat Fats and oils are esters of glycerol and three fatty acids. They are
important in the diet as energy sources and as sources of essential
fatty acids and fat-soluble vitamins, which tend to associate with
fats. They also contribute satiety, flavor, and palatability to the diet.
Fiber Dietary fiber also known as ‘roughage’ or ‘bulk’ - is a type of
carbohydrate that the body cannot digest. So unlike other carbs,
which are broken down into digestible sugar molecules, fiber passes
through the intestinal tract relatively intact. It’s vitally important that
we get enough fiber from our diets, because it helps to support
healthy digestion, weight management, blood sugar regulation and
much more
Folate Folate deficiency can cause anaemia. Folate is particularly important
in women of child bearing age. A folate deficiency during pregnancy
can lead to birth defects.
Iron Iron is an essential component of haemoglobin, an erythrocyte (red
blood cell) protein that transfers oxygen from the lungs to the tissues.
As a component of myoglobin, another protein that provides oxygen,
iron supports muscle metabolism and healthy connective tissue. Iron
is also necessary for physical growth, neurological development,
cellular functioning, and synthesis of some hormones. Serum ferritin
concentration, a measure of the body’s iron stores, is currently the
most efficient and cost-effective test for diagnosing iron deficiency
Lutein Low macular pigment density and increased risk of Age-related
Macular Degeneration.
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Lycopene Inadequate intake of Lycopene, and other carotenoid, over a period
of many years may set the stage for the development of several
chronic diseases, including heart disease and various cancers.
Magnesium Tiredness, generalized weakness, muscle cramps, abnormal heart
rhythms, increased irritability of the nervous system with tremors,
paraesthesia, palpitations, low potassium levels in the blood, hypo
parathyroidism
Manganese A person that does have a deficiency in manganese could experience
poor bone growth or skeletal defects, slow or impaired growth, low
fertility, impaired glucose tolerance, a state between normal glucose
maintenance and diabetes and abnormal metabolism of carbohydrate
and fat
Phosphorus Phosphorus deficiency may cause bone diseases such as rickets in
children and osteomalacia in adults. An improper balance of
phosphorus and calcium may cause osteoporosis.
Potassium Hypokalaemia - weakness and fatigue, muscle cramps, muscle aches
and stiffness, tingles and numbness, heart palpitations, digestive
symptoms.
Protein Too little protein may cause changes in body composition that
develop over a long period of time, such as muscle wasting. The
most severe form of protein deficiency is known as kwashiorkor. It
most often occurs in children of developing countries where
imbalanced diets are common.
Thiamine Beri Beri (There are two types of the disease: wet beriberi and dry
(Vitamin B1) beriberi. Wet beriberi affects the heart and circulatory system. In
extreme cases, wet beriberi can cause heart failure. Dry beriberi
damages the nerves and can lead to decreased muscle strength and
eventually, muscle paralysis.)
Vitamin A Ocular defects (Nyctalopia means night blindness, Xerophthalmia
means dryness of eyes)
Vitamin B Confusion, anemia, fatigue, weakened immune system
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collectively called “cobalamins”. Vitamin B12 is required for the
development, myelination, and function of the central nervous
system; healthy red blood cell formation; and DNA synthesis. the
bioavailability of vitamin B12 appears to be about three times higher
in dairy products than in meat, fish, and poultry, and the
bioavailability of vitamin B12 from dietary supplements is about
50% higher than that from food sources
Vitamin C Scurvy (It can lead to anemia, debility, exhaustion, spontaneous
bleeding, pain in the limbs, and especially the legs, swelling in some
parts of the body, and sometimes ulceration of the gums and loss of
teeth.)
Vitamin D Vitamin D (also referred to as “calciferol”) is a fat-soluble vitamin
that is naturally present in a few foods, added to others, and
available as a dietary supplement. It is also produced endogenously
when ultraviolet (UV) rays from sunlight strike the skin and trigger
vitamin D synthesis.
Vitamin E Vitamin E deficiency can cause nerve and muscle damage that
results in loss of feeling in the arms and legs, loss of body movement
control, muscle weakness, and vision problems. Another sign of
deficiency is a weakened immune system.
Vitamin K The human body requires vitamin K for post-synthesis modification
of certain proteins that are required for blood coagulation. Vitamin
K functions as a coenzyme for vitamin K-dependent carboxylase, an
enzyme required for the synthesis of proteins involved in hemostasis
(blood clotting) and bone metabolism, and other diverse
physiological functions
Zinc Zinc deficiency is characterized by growth retardation, loss of
appetite, and impaired immune function. In more severe cases, zinc
deficiency causes hair loss, diarrhoea, delayed sexual maturation,
impotence, hypogonadism in males, and eye and skin lesions
III) Vitamins
Total VIT A - includes Carotenoids and retinol
Total VIT B - includes B1(thiamine), B2 (riboflavin), B3(niacin), B5(pantothenic acid),
B6(pyridoxine), B7(Biotin), B9(folic acid)
Total VIT C - Vitamin C, also known as ascorbic acid, is necessary for the growth,
development, and repair of all body tissues. It's involved in many body functions, including
the formation of collagen, absorption of iron, the proper functioning of the immune system,
wound healing, and the maintenance of cartilage, bones, and teeth. Vitamin C is one of the
antioxidants that can protect against damage caused by harmful molecules called free
radicals.
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VIT D2 - ergocalciferol-D2
VIT D3 - cholecalciferol-D3
VIT E - It is a group of 8 fat-soluble compounds which includes 4 tocopherols and 4
tocotrienols
VIT K1 - Phytonadione
VIT K2 – Menaquinone
Water soluble vitamins- They are important for brain functions, and immune health. They are
Vit-c , Vit- B1 , Vit – B2, Vit -B3, Vit – B5 , Vit – B7, Vit – B9 and Vit – B12.
Fat-soluble vitamins- They are important for a multitude of physiological processes such as
Vision, bone health, immune function, and coagulation. They are Vit- A, Vit- D , Vit- E and
Vit- K.
IV) Fatty Acid Profile
Total SFA - Saturated fatty acid
Total MUFA - Monounsaturated fatty acid
Total PUFA - polyunsaturated fatty acid
Cholesterol - Includes LDL (low-density lipoproteins), HDL (high-density lipoproteins), and
Triglycerides.
V) Saponins
Saponins are chemical compounds that occur in a wide range of herbs, seeds, vegetables, star
Fish and sea cucumber. They're used in vaccine formulations to regulate immune function.
This helps to reduce cholesterol levels, kill disease-causing bacteria, scavenge oxidative
stress and inhibit tumor growth, improve lipid metabolism and may help prevent and treat
obesity.
VI ) Units
mg milligram = 1/1,000 of a gram
µg microgram = mcg = 1/1,000,000 of a gram
Kcal Kilocalories = 1000 Calories = 4.184 KJ (Kilo Joules) of Energy
1 KJ = 0.239 Kcal
1 Kcal = 4g of Carbohydrates & Proteins
1Kcal = 9g of Fats
IU IU stands for International Unit and is used to express the amount of substance.
One IU is equal to the concentration of one milligram per 1 mL of solution.
1IU Vitamin D = 0.025 microgram of Cholecalciferol or Ergocalciferol
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REFERENCES
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BIBLIOGRAPHY:
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