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Nutrients
Substances obtained from food that provide nourishment
Macronutrients Micronutrients
Energy producing
Protective
Carbohydrates, fats,
proteinsVitamins, minerals
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Major nutrients in foods
Water
Carbohydrates
Proteins
Fats Vitamins
Minerals
Bioactive compounds
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Water
Substrate of biological reactions or acts as the matrix or vehicle in which
these reactions take place
Regulates the temperature and pH in the human body
Maintains cell and tissue integrity
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After water, carbohydrates are the main components of fruits andvegetables and represent more than 90 % of their dry matter
Classified into three groups
- Monosaccharides(glucose, fructose, arabinose, xylose)
- Oligosaccharides(sucrose, maltose, raffinose, stachyose)
- Polysaccharides(starch, cellulose, hemicellulose)
- RDA for carbohydrates is 130 g/ day, except in cases ofpregnancy (175 g/day) and lactation (210 g/day)
Carbohydrates
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Functions of proteins
Necessary for building and repairing of body tissues
Act as transport nutrients
Act as enzymes and hormones
Supply 4Kcal/ g energy Help in recovering from infections and diseases (strenghten immune
system)
RDA for protein is 34-56 g/ day, depending upon age and sex
During pregnancy and lactation it is 71 g/ day
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Functions of fats
Supply energy 9 Kcal/g
Essential for absorption of fat soluble vitamins such as vitamin A, D, E, K
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Vitamin Functions Deficiency
Vitamin
A
Essential for proper vision, healthy skin, alimentary
and urinary tracts
Reduces susceptibility to infectionsfoods rich in beta-carotene may reduce the risk of lung
cancer and certain oral cancers
Night blindness and
keratomalacia
Vitamin
D
Essential for healthy bones
Helps in calcium absorption in body
Rickets (in children) and
osteomalacia (in adults)-
degeneration of bones
VitaminE
Possesses antioxidant propertyReduces risk of degenerative diseases
Prevents oxidation of lipids and maintains cell integrity
Enhanced fragility of redblood cells and increased
urinary excretion of creatine
indicating muscle damage
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Fat soluble vitamins: Vitamin A, D, E, KWater soluble vitamins: Vitamin B complex, C
Vitamins
Cont.
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Vitamin Functions Deficiency
Vitamin K It is an antihaemorrhagic vitamin. It is necessary for
the clotting of blood, Necessary for liver
functioning
Prolonged blood clotting time
which may lead to internal
hemorrhage and
uncontrolled bleeding
Vitamin B
complex
Includes thiamine, riboflavin, nicotininc acid,
pantothenic acid, pyridoxine, folic acid, biotin,choline, inositol
Act as co-enzymes and therefore esssential for the
metabolism and proper utilization of energy,
carbohydrates and fats
Deficiency diseases involving
the these vitamins aremultiple in nature
Vitamin C Required for collagen synthesis, bone and teethcalcification
Helps in absorption of dietary ironBuilds resistance to infectionAids in the prevention and treatment of thecommon coldGives strength to blood vesselsOne of the major antioxidant nutrients
Scurvy: soft and bleeding
gums
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Important Minerals
Calcium
Phosphorus
Iron
Sodium
Potassium
Magnesium
Zinc
Copper
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Minerals Functions
Calcium Formation and maintenance of skeleton and teeth
Contraction of muscles and normal functioning of heart
and nervous system
Phosphorus For healthy bones and teeth
Component of nucleic acids
Helps in cellular metabolism of nutrients
Iron Essential for formation of hemoglobin of red blood cells of bloodand transport of oxygenNecessary for various oxidation reduction reactions in body
Potassium In conjunction with sodium, it is necessary to maintain osmotic
balance and keep cells in shape
Magnesium Required for cellular metabolismPresent in bones alongwith calcium
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Major Phytochemicals
Carotenoids: Lycopene, Lutein, Zeaxanthin, -carotene
Polyphenolics: Flavonoids, Flavones, Anthocyanine
Glucosinolate: Sulphoraphane, Indole-3-Carbinol
Thiosulphides: Alliin, Methiin, Ethiin
Dietary fiber: Lignin, Pectin, Cellulose, Dietary fiber
Miscellaneous : Selenium, Phytosterol & stanol, Saponins
Thesearesubstancespresentinfoodsatlowlevelsthat
mayhavearoleinhealthmaintenanceinhumans
Haveantioxidantproperties
Bioactive Compounds or Phytochemicals
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Principle Nutrient value % of RDA
Energy 70 kcal 3.5
Carbohydrates 15.9 g 12
Starch 15 g -
Dietary fibre 2.5 g 7
Fat 0.1 g 0.5
Protein 1.89 g 3
Vitamin C 11.4 mg 20
Calcium 10 mg 1
Iron 0.73 mg 9Magnesium 22 mg 5.5
Phosphorus 61 mg 9
Potassium 455 mg 10
Nutritional value of raw potato with peel) per 100 g
Source: USDA National Nutrient Database)
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Health benefits of potato
Potato is a wholesome food and a person won't be hungry at all, for some
hours, after eating potatoes. It contains carbohydrate, which is a good
source of energy. They facilitate easy digestion. So, if you are suffering from
diarrhea, eating potato is best!
The energy produced through potato gets stored as glycogen in muscle and
liver and functions as a readily available energy during prolonged, strenuous
exercise. Thatswhy; it is an important part of playersdiet.
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Nutritive value of raw mango (per 100g)
Principle Nutrient value % of RDA
Energy 70 kcal 3.5
Carbohydrates 17 g 13
Dietary fiber 1.8 g 4.5
Fat 0.27 g 1
Protein 0.51 g 1
Vitamin A 765 IU 25.5
Vitamin C 27.7mg 46
Calcium 10 mg 1
Iron 0.13 mg 1.5
Magnesium 9 mg 2
Potassium 156 mg 3
Source: USDA National Nutrient Database)
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Health benefits of mango
Many Indians consider the mango to be a blood builder, and good for
anaemia due to its high iron content.
It is also said to be good for alleviating menstrual and muscular cramps.
The fruit has a high potassium and magnesium content.
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Health benefits of mango
Its papain-like enzyme is good for digestion and purifies the intestines.
Mango juice has also been proven to kill certain viruses. It also has good
fibre, beta-carotene, vitamins C, B1, B2, B3, B6, zinc and calcium.
The fruit is also effective in cooking as a meat tenderiser and flavour
enhancer.
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Nutritivevalueofgrapesper100g
Source: USDA National Nutrient Database)
Principle Nutrient value % of RDA
Energy 69 kcal 3.5
Carbohydrates 18 g 14
Dietary fiber 0.9 g 2
Fat 0.16 g 0.5Protein 0.72 g 1
Vitamin A 66 IU 3
Vitamin C 10.8mg 18
Calcium 10 mg 1
Iron 0.36 mg 4.5
Magnesium 7 mg 2
Potassium 191 mg 4
Grapes, red or green
European type,
Thompson seedless)
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Health benefits of grapes Rich source of vitamin A, C, B6 and folate in addition to essential minerals
like potassium, calcium, iron, phosphorus, magnesium and selenium.
Contain flavanoids that are very powerful antioxidants which can reduce
the damage caused by free radicals and slacken ageing.
Considered as laxative food owing to their organic acid, sugar and
cellulose
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Nutritive value of banana per 100 g
Principle Nutrient Value % of RDA
Energy 90 kcal 4.5
Carbohydrates 22.84 g 18
Fat 0.33 g 1
Dietary fiber 2.6 g 7Protein 1.09 g 2
Vitamin A 64 IU 2
Vitamin C 8.7 mg 15
Calcium 5 mg 0.5
Iron 0.26 mg 2
Magnesium 27 mg 7
Potassium 358 mg 8
Source: USDA National Nutrient Database)
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Health benefits of banana
One banana has 11% of RDA of dietary fibre and only about 108 calorieswhich helps to maintain healthy bowel movement.
Has high amount of potassium (13 % of RDA) that can help lower bloodpressure, which helps to reduce incidence of atherosclerosis and heartattack.
Rich in vitamin B6 (34% of RDA) which helps to maintain proper.functioning of nervous system, production of white blood cells and plays
pivotal role in cell formation.
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Nutritional value of tomato per 100g
Source: USDA National Nutrient Database)
Principle Nutrient Value % of RDA
Energy 18 kcal 1
Carbohydrates 3.9 g 3
Fat 0.2 g 0.7
Dietary fiber 1.2 g 3
Protein 0.9 g 1.6
Vitamin A 833 IU 28
Vitamin C 13 mg 21.5
Calcium 10 mg 1
Iron 0.3 mg 4Magnesium 11 mg 3
Potassium 237 mg 5
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Health benefits of tomato
Contain lycopenepigment which is a vital anti-oxidant that helps to fightagainst cancerous cell formation as well as other kinds of health
complications and diseases.
When tomato products are heat processed the bioavailability of the
Lycopene actually increases rather than the anticipated decrease.
It is a rich source of vitamins and minerals. A single tomato can provide
40% of the daily requirement of vitamin C which is a natural antioxidant.
High potassium helps to maintain nerve health, whereas high iro helps to
maintain blood health. Tomatoes are rich in vitamin K which plays a majorrole in blood clotting.
It also improves eye health and prevents hypertension and urinary tractinfections
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