Vitamins and Nutrition Notes with PDF

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I. Fundamental Nutrients: Categories and Functions

A. Macronutrients (Required in large quantities)

1. Proteins
   • Function: Essential for body growth, tissue repair, and healing.
   • Sources: Beans, peanuts, dairy products (cheese), eggs, grains.
   • Additional Facts:
     • Amino acids (protein building blocks) are not stored in the body.
     • A deficiency leads to slow growth.
     • Complete Proteins (contain all essential amino acids): Eggs, milk, fish, meat, soybeans.
     • Biological Value (BV) Examples: Whole Egg (94), Milk (90), Fish (76), Soybeans (73).
     • Specific Proteins:
       • Gluten in wheat gives dough its bread-making quality (elasticity).
       • Casein is the main protein in milk and gives it its white color.
2. Carbohydrates
   • Function: Major fuel source for the body, especially during intense exercise.
   • Composition: Composed of Carbon, Hydrogen, and Oxygen (Nitrogen is not a constituent).
   • Storage Form in Body: Glycogen.
   • Types:
     • Starch: A polysaccharide of plant origin; turns blue-black with iodine.
     • Cellulose: A polysaccharide in plant cell walls; does not react with iodine.
   • Sources: Rice (highest among common grains), bananas.
3. Fats
   • Function: Stored energy, insulation, protection.
   • Caloric Density: 9.3 kcal/gram (vs. 4.0 kcal/gram for proteins/carbs).
   • Types:
     • Unsaturated Fats: More reactive (due to double bonds); heart-healthy (e.g., Sunflower oil, fish oil).
     • Saturated Fats: Less reactive (only single bonds).
     • Trans Fats: Unhealthy; increase LDL and decrease HDL; found in hydrogenated oils.
   • Chemical Structure: Fats are triglycerides (one glycerol + three fatty acids).
   • Sources: Groundnut (48.1% fat), butter, oils.
   • Essential Fatty Acids: Must be obtained from diet (e.g., Omega-3 in linseed, walnut).

B. Micronutrients (Required in small quantities)

1. Minerals
   • Macrominerals: Required in major quantities (e.g., Potassium, Sodium, Magnesium, Calcium).
     • Potassium: Found in apples; important for maintaining a regular heartbeat.
     • Calcium & Magnesium: Absorption is aided by Vitamin D.
     • Phosphorus: Helps maintain pH balance.
   • Microminerals: Include Iron, Zinc, Manganese, Boron, Copper.
   • Muscle Contraction: Requires minerals like Calcium, Iron, and Sodium.
   • Iron-Rich Sources: Spinach (highest among listed options), Karonda fruit, green vegetables.
2. Vitamins (Detailed in Section II)
3. Special Categories
   • Probiotics:
     • Contain live “good” bacteria.
     • Maintain healthy gut flora (microbiome).
     • Strengthen the immune system and aid in vitamin/mineral absorption (e.g., Calcium, Iron, Vitamins A, D, E, K).
   • Nutraceuticals:
     • Products providing both nutritional and medicinal effects.
     • Help prevent or treat diseases.
   • Antioxidants:
     • Neutralize free radicals produced during metabolism, protecting cells from damage.
     • Found abundantly in fresh fruits and vegetables (e.g., Vitamin C, Vitamin E).

II. Vitamins: Comprehensive Guide

A. General Properties of Vitamins

• Definition: Organic compounds needed in small amounts (“accessory dietary factors”).
• Discovery: Concept proposed by Kazimierz (Casimir) Funk.
• Synthesis in the Body:
  • Generally, it cannot be synthesized and must be obtained from the diet.
  • Exceptions:
    • Synthesized by intestinal bacteria: Vitamin K, Vitamin B7 (Biotin), Vitamin B12.
    • Synthesized by skin: Vitamin D (upon sunlight exposure).
    • Produced from precursors: Beta carotene to Vitamin A, Tryptophan to Vitamin B3.
• Solubility:
  • Fat-Soluble (A, D, E, K): Stored in the body.
  • Water-Soluble (B-Complex, C): Not stored in the body; excess is flushed out.

B. Specific Vitamins: Sources, Functions, and Deficiencies

III. Specific Foods and Their Properties

A. Milk and Dairy

• Composition: A rich source of proteins (Casein, Lactoglobulin, Lactalbumin), carbohydrates (Lactose), Calcium, Potassium, Vitamins A, B1, B2, B6, B12.
• Poor Source of Iron and Vitamin C.
• Color:
  • White color due to Casein.
  • Cow’s milk is yellow due to Carotene; buffalo milk (higher fat: 7.2%) is whiter.
• Conversion to Curd: By Lactobacillus bacteria, which produces lactic acid.
• Digestion: Enzyme Rennin digests milk protein; its production decreases with age, leading to lactose intolerance.

B. Legumes, Grains, and Fruits

• Soybean: Excellent source of protein (~40%); also an oilseed; a complete protein.
• Groundnut: Rich in both protein (25.3%) and fat (48.1%).
• Rice: Highest carbohydrate content among common grains.
• Banana: High in carbohydrates (116 Kcal/100g).
• Basmati Rice: High Amylose starch content makes it fluffy and non-sticky.
• Karonda Fruit: A very rich source of Iron; also contains Vitamin C.
• Spinach: Rich source of Iron and Calcium.

IV. Human Nutrition and Requirements

A. Daily Requirements

• Energy: A hard-working man needs ~4000 kcal/day.
• Protein:
  • Lactating/Pregnant Women: 65-70 grams
  • Adult Men: 56 grams
  • Adult Women (Moderate Activity): 46 grams
  • Teenagers: 46-52 grams
  • Children: 19-34 grams
  • Babies: 10 grams
• Fat: A normal diet should contain about 75 grams of fat.

B. Breast Milk and Infant Nutrition

• Composition: ~4.2% fat, 1.1% protein, 7.5% carbs, 0.2% minerals. Contains antibodies, Zinc, Calcium, Vitamins A, B6, and B12.
• Key Deficiency: Poor source of Iron.
• Benefits: Breastfed babies are less obese, more disease-resistant, and experience normal growth compared to bottle-fed babies.

C. Malnutrition

• Results from an imbalanced diet include:
  1. Undernutrition: Not enough nutrients.
  2. Overnutrition: Too many nutrients.
  3. Imbalanced Nutrition: Incorrect proportion of nutrients.

V. Specific Facts

• Growth of new tissues: Cheese (due to protein).
• Probiotics: Both statements are correct (contain live bacteria and maintain gut flora).
• Nutraceuticals: Have both nutrient and medicinal effects.
• Fat-soluble vitamins: A, D, E, K.
• Water-soluble vitamins: B-complex and C.
• Vitamin K is matched with  bleeding.
• Elements in Molecules:
  • Cobalt: Vitamin B12
  • Iron: Haemoglobin
  • Magnesium: Chlorophyll

Know More About Vitamins and Nutrition:

• Vitamins and Nutrition – Old Year Questions
• Vitamins and Nutrition One Liner Questions & Answers