CHAPTER 7

COMPONENTS OF FOOD

Compendium

A. Introduction
a. What is food?
b. Nutrients
B. Nutrients present in the food
a. Protein
b. Carbohydrate
c. Fat
d. Vitamin
e. Water
f. Roughage
C. A Balance diet
a. Cooking Of food
D. Deficiency Diseases
a. Rickets
b. Marasmus
c. Kwashiorkor
d. Scurvy
e. Goitre
f. Anaemia
E. Bird’s-eye view
F. Solved examples
G. Practice yourself
I. Solutions

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A. Introduction
Humans are omnivorous animals which can consume both plant and animal.
After the ice age, humans wanted to create some feeling of security by
controlling what plants were growing and which animals were available.
It led to agriculture, which has continually improved and altered the way in how
food is obtained.

What is food?
Food is like fuel to our body which provides energy to perform daily activities.
Food has different chemical substances called Nutrients.
Nutrients are grouped into the following classes:
• Proteins
• Carbohydrate
• Fats
• Vitamins
• Minerals
So, anything which we eat to live is called food. Food is necessary for us because
it provides matter for the growth of our body and energy to do work. We can
now define food as follows: Food is a substance eaten by us to do work, grow,
maintain our body and remain healthy. Food is like fuel for our body. Just as
petrol is fuel for a car, in the same way, food is fuel for our body. We must eat
food to stay alive. It is not only human beings who eat food, in fact, but all animals
also eat food to live. No living thing can survive without food. So, the food is very
precious.

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B. Nutrients present in food

Nutrients are essential for good health. Besides these nutrients, our body also
needs water and roughage.

Proteins
Our body is made up of billions of cells. These cells are constructed mainly from
proteins. When we grow, our body requires proteins to make new cells. Proteins
are also required to replace old and damaged cells. Growing children require
more proteins in their diet.
A protein molecule is made up of large number of small molecules called amino
acids. Proteins are called body-building food.

Proteins are obtained from both plants and animals.

Plant Proteins - Pulses and soybeans
Animal Proteins - Meat, fish egg and meat
The total requirement of proteins for an adult is about 50-60grams per day.
Children require more proteins per kilogram body weight.

Figure 1 Sources of protein

Carbohydrates

Sugar and starch are carbohydrates. They are nutrients that give us instant
energy. Simple sugars provide quick energy, unlike starch which releases energy
slowly.
Glucose, sugar and starch are typical carbohydrates. Carbohydrates are called
energy-giving foods.

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During the process of digestion, starch and sugars get converted to glucose.
Glucose is then absorbed by the blood and transported to various parts of the
body.

Rice, wheat, banana, bread are good sources of carbohydrates. If the glucose is
consumed more than required by the body, then the excess carbohydrates are
usually stored in the body as fats.

Fat

Our body uses fats as an energy reserve. Fats are stored around the heart and
kidneys and under the skin. When we are short of energy, our body uses these
fats. There are many different kinds of fats some of which exist in solid form and
some in liquid forms.

Fats contain more energy than carbohydrates. They are also known as energy
bank. The fat also keeps our body warm. Fats are obtained from both plants and
animals. Too much deposition of fat in our body can lead to obesity.

Butter, ghee are animal fats. Groundnut oil, sunflower oil, coconut oil, mustard
oil, vegetable oils and nuts such as almonds and cashew are obtained from
plants. Meat, fish, egg and cheese are also a good source of fats. An adult requires
about 70-80grams of fats per day.

Mental floss!

Overeating fat is not suitable for us. If we overeat animal fat, it

gets deposited in the lining of our blood vessels. It makes our
blood vessels narrower. Our heart has to work harder to
circulate the blood through the blood vessels. This can
increase the risk of heart problems.

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Mental floss!

Vitamins

Vitamins are a group of micronutrients that our body needs in small quantities.
They are primal for the correct functioning of the body. If our diet lacks in any
vitamin, we can suffer from certain diseases called Deficiency Diseases. There are
about 20 known vitamins.

Vitamin Sources Importance

A Milk, butter, egg, carrot, For average growth, keeps
green leafy vegetables the eye and skin healthy
B Seafood, milk, meat, Normal functioning of cells,
peas, cereals metabolism
C Tomatoes, citrus fruits, For healthy and strong gums,
water chestnut wound healing.
D Sunlight, milk, butter Strong teeth and bones

Vitamins are classified on the basis of their solubility.

Water soluble vitamins: Vitamin B and C
Fat soluble vitamin: Vitamin A, D, E and K

Did you know?

When vitamins were discovered, their chemical nature was

not known. Hence, they were represented by letters of the
English alphabet.

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Minerals

Minerals are nutrients that contain some elements. Every mineral performs
particular functions in the human body. Minerals are required by our body in
small quantities in the diet to maintain good health. Their deficiency in our diet
also leads to deficiency diseases.

Mineral Sources Importance Deficiency

Disease
Iron Liver, egg, For the formation of anemia- the
meat, turnip, substances that help patient
yeast, green red blood cells carry becomes
vegetables oxygen to blood cell weak

Calcium Milk and milk For strong bones and Weak bones,
products, teeth tooth decay
green leafy
vegetables
Phosphorus Meat, fish, egg, For the development of Weakness,
whole grains strong bones and teeth bad teeth and
bones
Potassium Green and For growth, for keeping Muscle
yellow cells and blood healthy weakness
vegetables
Sodium Common salt For proper functioning Muscle
of the nervous system cramps,
tiredness
Iodine Iodized salt, Help in the secretion of Goitre
seafood thyroid hormone
Fluorine Water in some Makes enamel of teeth Dental caries
area hard and prevent
dental caries

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Water
Water makes almost 70% of our body weight. Most
of this water is present in the cells of our body.
Some water lies in spaces between the cells. Also,
water constitutes the liquid part called plasma of
the blood. Life processes cannot occur without
water.
Figure 2 Fruits and vegetables

Water plays an essential role in the functioning of body:

• It helps our body to take nutrients from food.

• It also helps in transporting nutrients throughout the body.
• It collects wastes from different parts of the body and removes them from
the body in the form of urine and sweat (excretory products). Sweat is mostly
made of water.

The body is cooled by evaporation of sweat from the skin.

We lose a lot of water every day as we breathe, sweat, cry or get rid of wastes.
About half of this water is replaced by the water in the food we eat. Fruits and
vegetables contain a large amount of water. Grapes contain 80% water. Also,
water is added to many food items while cooking. The other half is replaced
when we drink liquids.

Most people need 6-8 glasses of water

every day to stay healthy. Athletes and
sportspersons should drink enough
water to replace the water they lose
through sweating.
Even though it is vital for our body, water
does not provide any energy. It only
serves as a solvent in which all chemical Fig. 2 Water content in the human
body
reactions take place.

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Roughage

Plant food such as fruits and vegetables contain complex carbohydrates that
cannot be digested by the body. It is called roughage. It should be paramount
in our diet because of the following reasons
• Roughage adds bulk to our food. As it is not digested, it passes down the
entire digestive tract from mouth to the anus. The muscle of the
gastrointestinal tract needs this bulk to push against – like squeezing
toothpaste out of a tube.
• It prevents constipation and ensures proper bowel movement.
• Many doctors believe that a high fibre diet reduces the risk of heart diseases
and bowel cancer.

Try and learn

1. What are the classes of nutrients needed by our body?

2. ‘Fats are used as an energy store by our body’. What do you understand by this
statement?

A-1 Carbohydrate, protein, fats, vitamins, minerals, fiber and water

A-2 Excess of carbohydrates are stored as fats which provide us with energy.

Nutrients In some common food items

• Cereals have maximum carbohydrates, fewer proteins and small amounts of

vitamins and minerals.
• Sugar is 100 per cent carbohydrates but eating too much is not good.
• In pulses, there are fewer carbohydrates than cereals but more proteins. It is
a good source of proteins for a vegetarian diet.
• Fish, meat, egg are a good source of proteins. They also provide you with fats.

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• Milk and milk products are rich in the mineral calcium, which is good for
bones and teeth. They also provide you with vitamins
• Carrots contain a good amount of vitamin A, which is very good for the eyes.
• Spinach and vegetables are rich in vitamins and minerals. They also provide
roughage.
• Butter, ghee and oil are 100 per cent fats. They must be included in the diet
but in limited amounts.

Foods can be divided into the following groups:

• Food rich in carbohydrates and fats provide energy to the body and are known
as energy-giving foods.
• Food rich in proteins helps our body to grow and are known as bodybuilding
foods.
• Foods which contains vitamins and minerals are known as protective foods.
They protect our body against diseases.

C. A balanced diet

To remain healthy, we all need nutrients in the right amounts. No single food
contains all the nutrients. Therefore, we need a combination of food items. A
balanced diet is one that contains proper amounts of each nutrient.
A balanced diet is not the same for everyone. It depends upon age, sex, and the
type of work that one does.

In early childhood, the child needs more proteins as he/she grows rapidly.
Nursing mothers and pregnant women also need more proteins to serve the
needs of the growing baby.
A hard-working labourer needs more energy, which he/she can get by eating
more fats and carbohydrates.

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Food Quantity Quantity (Non-

(vegetarian) vegetarian)
Cereals 320g 320g
Pulses 70g 60g
Green leafy 75g 100g
vegetables
Fruits 50g 50g
Milk 250g 250g
Fat 35g 35g
Sugar 50g 35g
Meat - 30g

Cooking of Food
Food such as vegetables, cereals and meat is cooked before eating. Cooking
makes the food soft, tasty and easy to digest but wrong cooking methods
destroy several nutrients in it.

Vegetables and fruits should not be washed after cutting or peeling them. This
results in the loss of some vitamins and minerals. Washing rice and pulses
repeatedly also results in the loss of
vitamin and minerals.
Food should be cooked in just enough
water. Cooking in too much water and
then throwing the extra water away
makes food lose its nutrients. Vitamin C
is destroyed while cooking due to
exposure to heat. We, therefore, need Fig. 3 Food pyramid

to eat raw fruits and vegetables to get

Vitamin C.

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Try and learn

1. A laborer works very hard day and night. Which food component he must
include in his diet?
2. Which is the good source of fats?
A-1 They should eat more of fat and carbohydrates

A-2 Ghee, butter

D. Deficiency diseases

Many people in the world cannot afford a balanced diet due to their economic
conditions. Some others do not get a balanced diet because of the wrong food
habits. Example, many children do not eat green vegetables, which are full of
vitamins and minerals.

Many people practice bad cooking habits.

People who do not get the right amounts of all nutrients from their food suffer
from deficiency diseases.

Deficiency of carbohydrate

Carbohydrate provides energy. About 320g of cereals can provide 12year old with
the energy he or she needs per day.
If your diet gives less than required, it is deficient in carbohydrates. People with
this deficiency are weak and do not have enough stamina. They cannot bear
physical or mental strain.

Eating too much carbohydrate also leads to ill health. Extra carbohydrate is stored
as fat in our body. This leads to an increase in body weight. This is called obesity.
Overweight people can suffer from diseases such as that of heart.

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Deficiency of proteins and fats

Deficiency of proteins in the diet leads to severe malnutrition, especially in

children.
Protein-Energy malnutrition is caused by the deficiency of proteins and
carbohydrates. PEM causes following diseases in children.

Kwashiorkor is a disease caused by protein deficiency in children of 1-5 years of

age. The stomach becomes swollen, the legs become thin, the skin shows ugly
patches and hair turned reddish. It will also affect
the mental and physical growth of children.

Marasmus is a disease caused by a deficiency of

proteins, carbohydrates and fats. The child
becomes so thin that ribs are prominent and loose
folds of skin can be seen all over the body. Muscles
get wasted.

Try and learn

Fig. 4 A child suffering from

Kwashiorkor
1. Extra carbohydrate is stored as ________ in our
body.

[Link] deficiency causes which disease?

A-1 Fat

A-2 Kwashiorkor

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Deficiency of vitamins and minerals

Vitamins are called important nutrients because they are necessary for the
normal development and functioning of the body systems. They regulate body
activities. Deficiency of one or more vitamins leads to deficiency diseases.

These diseases affect the eyes, skin, bones, hair and general growth of the body.
Scurvy is a disease caused due to lack of vitamin C in the body. The main
symptoms of scurvy are swelling and bleeding of gums and wounds not healing
properly.

Fig. 5 Bleeding gums due to Scurvy

Did you know?

Sailors in the 16th and 17th century who went on long voyages
suffered from this disease, as they did not get fresh fruits to eat
voyages, so they suffered from scurvy. They were given oranges
and lemon to cure this disease.

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Rickets is a disease of bones. In children suffering

from rickets, bones become soft and hence get
bent and deformed. Bowlegs, pigeon-type chest
and bending of the spine are the symptoms of the
disease.

There may also be a pain in bones and loss of tooth

enamel. In adults, bones become brittle and get Fig. 6 Rickets
fractured easily. Rickets is caused by a deficiency of
Vitamin D and the mineral calcium. Lack of mineral phosphorus also affects
bones and teeth.
Anaemia is resulted by a deficiency of iron in the diet. Iron is also a part of the
red coloured pigment called haemoglobin found in RBC. The blood is not able
to carry oxygen to the cells of the body. A
person suffering from this disease looks
pale, gets tired quickly and suffer from
loss of appetite. Anaemia can also be
caused due to deficiency of Vitamin B12.

Fig. 7 Pale hands because of Anaemia

Goitre is caused by the lack of mineral iodine in

the diet. The thyroid gland situated in the neck
region becomes swollen, and there is reduced
production of a chemical called thyroxine which
controls the growth.
Fig. 8 Swollen neck

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Did you know?

People living in the Himalayan region in our country suffer

from goitre, as the iodine content of soil and water is low in
these areas.

E. Some important vitamins

Vitamin Deficiency Disease

A Night blindness
B1 Beri-Beri
B3 Pellagra
B12 Anaemia
C Scurvy
D Rickets
K Excessive bleeding in wounds

All the minerals needed by the body are classified into two groups-
Major minerals: Calcium, Phosphorous, Sodium ,Potassium, Magnesium etc. Trace
Minerals: Iron, Iodine, Zinc , Manganese etc.

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Bird’s-eye view

• Nutrients are chemical substances in food that your body needs.

• Nutrients in food can be grouped under the classes: carbohydrates, proteins,
fats, vitamins and minerals.
• Our body also needs water and roughage.
• Carbohydrates and fats are energy giving foods. Sugar and starch are
carbohydrates.
• Fats provide us with energy that the body can store.
• Proteins are needed for the growth and repair of the body by building new
cells. They are body building foods.
• Vitamins and minerals are protective foods. They are required in small
quantities and are essential for the normal working of the body.
• Deficiency of vitamins and minerals in the diet leads to deficiency diseases.
• Water makes up about 70 per cent of our body weight. It plays a vital role in
the body’s system.
• Fibre or roughage is necessary in food for the proper functioning of the
digestive system .
• A balanced diet contains the proper amounts of each nutrient required by
the body. It is necessary to remain healthy.

Solved examples

1. Write two functions of vitamins?

Ans-1 Vitamins help in protecting our body against diseases.
Vitamins help in keeping our eyes and gums healthy.
2. Oil is rich in _________ ( fat/protein).
Ans-2 Fat
3. Iron , a micronutrient, is found in human body in

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(a) Bones (b) Blood
(c) Hair (d) All of these
Ans-3 (b) blood
4. Choose the cereal among the following
(a) Mustard (b) Almond

(c) Wheat (d) Green peas

Ans -4 (c) wheat

5. Egg yolk is rich in ________ and egg white is rich in ________

Ans-5 fat, protein
6. Discuss the importance of roughage in our diet.
Ans-6 Plant food such as fruits and vegetables contain carbohydrate that cannot
be digested by the body. It is called roughage.
• It adds bulk to our food
• It prevent constipation and ensures proper bowel movement
• It also reduces the risk of heart diseases and bowel cancer
7. Define balanced diet.
Ans-7 A balanced diet is one that contains the proper amounts of each nutrient.

8. What are deficiency disease? Name four deficiency diseases.

Ans-8 If our diet is lacking in any vitamin, we suffer from certain diseases called
deficiency diseases.
Following are the deficiency diseases :
• Scurvy caused due to lack of vitamin C.
• Rickets caused due to lack of vitamin D.
• Anaemia is caused due to deficiency of iron.
• Goitre is caused due to lack of iodine.

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Novice level

Multiple choice questions (Each carries one mark)

1. In which vitamin would your body be most deficient if you did not eat fresh
fruits and green vegetables?
(a) Vitamin A (b) Vitamin B
(c) Vitamin C (d) Vitamin D
2. Potato is a good source of _________.
(a) Carbohydrate (b) Fats
(c) Iron (d) Protein
3. Iron is a
(a) Mineral (b) Fat
(c) Vitamin (d) Protein
4. Which mineral is necessary for the formation of strong bones and muscles?
(a) Iron (b) Calcium
(c) Phosphorous (d) Potassium
[Link] is caused due to deficiency of

(a) Protein (b) Carbohydrates

(c) Fats (d) All of the above

Very short answer type (Each carries one mark)

1. Fibre food like carrot cannot be digested by the human body, so it is better
to eliminate it from our diet. True or False?
2. Which vitamin is destroyed during cooking?
3. Which component plays an important role as a solvent in the transport of
materials, digestion of food and excretion of waste products?
4. Which vitamin deficiency causes rickets in children?
5. Which vitamin is produced by our body in the presence of sunlight?
6. Which mineral is important for bones and teeth?

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Short answer type questions (Each carries two or three marks)

1. A low carbohydrate diet is advised for people who want to lose weight. Should
they totally remove carbohydrate from their diet? Explain with appropriate
reason.
2. Vitamins can also be consumed in the form of a tablet. Is this a healthier way
of consuming vitamins? Give reason.
3. Why is roughage important in our diet?
4. Riya always drinks milk. Will she remain healthy if she only drinks milk?
Explain with appropriate reason.
5. A traveller going to the north and south poles must carry green vegetables
and fruit juices with them. Why is this necessary?

Long Answer Type (Each carries four marks)

1. Rekha observed that Priya drink 6-8 glasses of water every day even when
water does not provide any energy. What is your opinion, does water provide
energy?
2. Explain the importance of following minerals for the body.
(a) Calcium (b) Potassium
3. An overworked customer care executive works on the computer the whole
day. He gets very tired after work. Someday advised him to eat more
carbohydrates and fat to get more energy. Do you think this will help him?
Why?

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Advance level

Fill in the blanks (Each carries one mark)

1. __________ nutrient provides quick energy.

2. Obesity occurs due to ____________.
3. The place where fats are mainly stored in the body is under the________.
4. Lack of nutrients leads to _________ diseases.
5. The person who does not take iodized salt is likely to suffer from _______.

True or false (Each carries one mark)

1. Fibre is not necessary for the proper functioning of the digestive system.
2. Meat does not contain roughage.
3. Sugar provides energy faster than starch.
4. Vitamin D is lost while cooking food.

QUESTION 1:

A large number of people in India, including children do not have enough food
to eat . On the other hand, you may have seen people are attending parties filling
up their plates with more food than they consume and wasting the food. Do you
think it is justified? What message would you give to such people?

QUESTION 2:

People of particular region eat a diet of only polished rice. They started showing
inflammation of nerves, nervous disorder, patch skin and digestive disorder.
Name the disease. How can it be cured?

QUESTION 3:

Mrs Sharma suggested her maid wash the vegetables before chopping and not
after chopping. Does it make a difference? Comment.

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QUESTION 4:

If a child is eating lots of sweets and chocolates and

enjoy eating burgers, finger chips, chicken, ice cream
and cakes. What do you think he may suffer from. What
could be long term effects of it? Explain.

QUESTION 5:

Identify the disease by which child is affected in the given picture. State its causes
and symptoms.

QUESTION 6:

A few sailors after sailing for a month in the sea started suffering from bleeding
gums. What do you think was missing from the diet?

QUESTION 7:

Match the two columns

Column A Column B
1. Seafood i. Potato
2. Vitamin D ii. Butter
3. Protein iii. Anaemia
4. Starch iv. Iodine
5. Fat v. Pulses
6. Vitamin B12 vi. Rickets

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QUESTION 8:

Complete the table

DEFICIENCY NUTRIENT SOURCE OF

DISEASES NUTRIENT
1. Scurvy ------------------- ---------------
2. ------------ Iron ---------------
[Link] ------------------ ---------------
4. ------------ Vitamin D ---------------

QUESTION 9:

Word search
1. The term used for body-building foods.
2. The essential nutrients required in small quantity for normal functioning
of the body.
3. Goitre is caused due to deficiency of______.
4. Overweight condition is known as_______.
5. A disease caused due to deficiency of carbohydrates, proteins and fats.
6. Anaemia occurs due to deficiency of_______.
7. Deficiency of vitamin C causes______.
8. ORS is used during _____.

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K D E H Y D R A T I O N

A I E K A C P C J K B P

V I T A M I N S K K E R

K E A M A R A S M U S O

K A U K L O K C Z A I T

K I O D I N E U K K T E

K L P H K N K R K K Y I

T K S K Q K J V K K K N

M A N G O B O Y R T K S

Enrichment Activity

Make a list of the food items that you ate yesterday from morning to night.
Divide each item into the food groups you have learnt. See if you ate a balanced
diet.

Solutions

Novice level
MCQ

1 2 3 4 5
c a a b d

Very short answer type

1. False\
2. Vitamin-C
3. Water
4. Vitamin-D
5. Vitamin-D
6. Calcium

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Advance level
Fill in the blanks
1. Carbohydrate
2. Overweight
3. Skin
4. Deficiency
5. Goitre
True or false

1 2 3 4
F T T F

QUESTION 7:

Match the two columns

1 2 3 4 5 6
iv vi v i ii iii

QUESTION 8:

Complete the table

DEFICIENCY DISEASES NUTRIENT SOURCE OF NUTRIENT

1. Scurvy Vitamin C Lemon
2. Anaemia Iron Spinach
3. Beri-Beri Vitamin B1 Meat
4. Rickets Vitamin D Sun

Word search
1. Proteins
2. Micronutrient
3. Iodine
4. Obesity

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5. Marasmus
6. Iron
7. Scurvy
8. Diarrhoea
END

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