Nutrition
By Vandana Vashisht.M.sc.DFSM,PGDHM.

The first function of organism is to acquire nutrition for its survival

Firstly coming to terms as to what is NUTRITION

It is a science that deals with food.
It includes every thing that happens to food from the time it is eaten, till it is used up for various functions of the body.

Interrelation between Nutrition & Health

Health depends largely on nutrition & nutrition in turn on food.
Food is in fact is the most important single factor in connection with maintance of health.
However we should take good nutritious food that is capable of providing nutrients while at same time doing no harm to body or interfering with its activities.

Nutrition to the body is provided by various nutrients present in food. These nutrients taken in their proportionate ratios yields a balanced diet & that in turn provides good health. These Nutrients are chemical substances that are very important to life.

Their main functions are to provide energy, repair & build body tissue & regulate the various body process.

There are 6 essential nutrients. They are classified into 2 main categories, namely

Major Nutrients �

Carbohydrates

Proteins

Fats

They are the main nutrients required in higher amounts and they are the major source of energy to the body, help in tissue repair.

Minor Nutrients �

Vitamins

Minerals

Water

These are required in minor or less amounts compared to major nutrients but they are very essential for the body as they help in various body processes without providing energy to the body.
 

Major Nutrients

Carbohydrates

One of the largest sources of energy.
It provides 65% of the total energy.
1gm yields about 4 kcals (Kilocalories).

Sources
All cereals like rice, wheat, maize, sugars certain vegetables like roots
and tubers like potato etc.

Uses
Helps in maintaining blood sugar in DM.
Insoluble fiber in colon cancer.
Futher development in the infants.

Proteins

Provide 15-20 % of total energy.
1gm yields 4 kcals.

Sources
Mostly animal sources such as eggs, meat, milk, fish. Plant sources like
Soya, pulses, legumes etc.

Uses
Body building.
Replacement of cells.
Proteins help in the formation of enzyme antibodies, hormones.
 

Fats

Provides 20-25% of total energy.
1 gm yields 9 kcals.

Sources
Butter, ghee, oil, cheese, egg yolk, nuts, meats etc.

Uses
Acts as cushion during injury.
Prevents loss of heat from the body.
Good source of Vitamin A, D, E & K.
 

Minor Nutrients
Vitamins

Vitamins prevent deficiency symptoms, and new evidence suggest that they may help to prevent certain diseases.

Vitamins are usually required only in minute.

They are 2 types of vitamins, namely..,

Fat-soluble vitamin

Water-soluble vitamins

Fat-soluble vitamins

Vitamin A

Food sources
Retinol is found in the liver,egg yolk,butter, cream, fortified milk,and diary products.
Carotenes: are found in dark green and yellow vegetables such as carrots , spinach, greens,peaches,apricots etc.

Functions
The formation of visual purple, which enables the eye to adapt to dim light.
Normal growth and development of bones and teeth.
The formation & maintenance of skin and mucous membranes.

Vitamin �D

Food Sources
Main source been Sunlight.Fortified milk, small amounts found in butter, egg yolk, liver,salmon, sardine and tuna fish.

Function
Helps to maintain optimal serum levels of calcium and phosphorous for normal bone mineralization by stimulating the intestinal absorption of calcium ,mobilizing calcium & phosphorus from the bone.
Stimulating reabsorption of calcium by the kidney.
Increasing reabsorption of phosphorus by the kidney.

Vitamin E

Food sources
Vegetable oils, wheat germ, leafy vegetables, soybean, corn, peanuts, walnuts,etc

Functions
Acts as an antioxidant to protect Vitamin and PUFA from being destroyed.
Protects cell membranes (cell membranes are rich in PUFA).
Helps in formation of RBC�s & utilization of Vitamin K.

Vitamin K

Food sources:
Green leafy vegetables, cabbage, cauliflower, spinach, cheese, egg yolk and liver, synthesized by G1 Flora.

Functions
Essential for the formation of 4 protein necessary for normal blood clotting.
 

Water soluble Vitamins

Vitamin C (Ascorbic acid)

Sources
 Citrus Fruits, berries, guavas, tomatoes, Peppers (especially Red), potatoes, Cauliflower, leafy greens, sprouts.

Functions
Helps to promote healthy gums & teeth.
Aids in iron absorption.
Maintains normal connective tissue.
Helps in healing of wounds
As an antioxidant, it combats adverse effects of free radicals.

May reduce the risk of certain cancers as well as coronary artery disease ; May prevent or delay cataracts.
 

B-COMPLEX VITAMINS

Vitamin B1 (Thiamin)

Sources
Whole grains, enriched grain products, beans, meats, Liver, Wheat germ, nuts, fish, yeast.

Functions
Helps cells to convert carbohydrates into energy.
Necessary for healthy brain, nerve cells & heart function.

Vitamin B2 (RIBOFLAVIN)

Sources
Dairy products , liver, meat,eggs, leafy greens, almonds, nuts ,fish and yeast.

Functions
Helps cells to convert carbohydrates into energy.
Essential for growth, production of RBC�S & health of skin and eyes.

Vitamin B3 (NIACIN)

Sources
Nuts, Dairy products, meat, liver, Chicken, Peanuts, fish and yeast

Functions
Aids in release of energy from foods.
It maintains healthy skin, nerves, and Digestive system.
Potential benefits: larger doses lower elevated blood Cholesterol.

Vitamin B6 (PYROXIDINE)

Sources
Whole grains, Bananas, meat, beans, nuts, wheat germ , yeast, Chicken, Fish, Liver

Functions
Vital in chemical reactions of proteins & amino acids.
Helps to maintain brain function.
Forms RBC�s
May boost immunity in the elderly. Adequate intake may prevent heart disease.

Vitamin B12 (Cobalamin)

Sources
Liver, beef, pork, Poultry, eggs, milk , cheese, yoghurt, shellfish, fortified cereals.

Functions
Necessary for the development of RBC�s
Maintains normal functioning of nervous system
Adequate intake may prevent heart disease/

FOLIC ACID (FOLATE or FOLACIN)

Sources
Whole grains, beans, wheat germ, Liver, Leafy greens, Citrus fruits and juices.

Functions
Important in the synthesis of DNA.
In normal growth and protein metabolism.
Reduces the risk of certain birth defects, notably spinal bifida.

May reduce the risk of cervical cancer, Adequate intake may prevent heart disease by reducing homocysteine, a risk factor for CAD.

Vitamin B12 (PANTHOTHENIC ACID)

Sources
Whole grains, Milk, eggs, Liver, beans

Functions
Vital for metabolism of protein, carbohydrates and fats.

Always Remember

We usually get all the required vitamins from simple, daily foods consumed.

When a person is suffering from a specific vitamin deficiency, the doctors prescribe supplementation. Similarly anyone recovering from a prolonged illness or surgery, might need extra vitamins during that phase.

Mostly the required period of supplementation will be only for a few weeks.

Once the person feels normal and starts eating a balanced diet, vitamin supplements are not needed.

Misconception

There is a general belief that prolonged usage of these B-complex vitamins serves as a general tonic against weakness commonly arising due to health. There is no solid evidence in support of this practice.

Good Nutrition cannot necessarily be purchased over the counter.

                                                                                      For Vashisht Homoeopathic Pharmaceuticals
                                                                                                                         Vandana Vashisht