Nutritive value of fruits and vegetables

Nutritive value of fruits and vegetables

Nutrients
Substances obtained from food that provide nourishment

Macronutrients

Micronutrients

Energy producing

Protective

Carbohydrates, fats,
proteins

Vitamins, minerals

Nutritive value of fruits and vegetables

Major nutrients in foods

Water
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Bioactive compounds

Nutritive value of fruits and vegetables

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

Nutritive value of fruits and vegetables

Carbohydrates
After water, carbohydrates are the main components of fruits and
vegetables 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 of

pregnancy (175 g/day) and lactation (210 g/day)

Nutritive value of fruits and vegetables

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

Nutritive value of fruits and vegetables

Functions of fats
Supply energy 9 Kcal/g
Essential for absorption of fat soluble vitamins such as vitamin A, D, E, K

Nutritive value of fruits and vegetables

Vitamins
Fat soluble vitamins: Vitamin A, D, E, K
Water soluble vitamins: Vitamin B complex, C
Vitamin

Functions

Deficiency

Vitamin
A

Essential for proper vision, healthy skin, alimentary

and urinary tracts
Reduces susceptibility to infections
foods 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

Vitamin
E

Possesses antioxidant property

Reduces risk of degenerative diseases
Prevents oxidation of lipids and maintains cell integrity

Enhanced fragility of red

blood cells and increased
urinary excretion of creatine
indicating muscle damage

Cont.

Nutritive value of fruits and vegetables

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
Required for collagen synthesis, bone and teeth
calcification
Helps in absorption of dietary iron
Builds resistance to infection
Aids in the prevention and treatment of the
common cold
Gives strength to blood vessels
One of the major antioxidant nutrients

Deficiency diseases involving

the these vitamins are
multiple in nature

Vitamin C

Scurvy: soft and bleeding

gums

Nutritive value of fruits and vegetables

Important Minerals

Calcium
Phosphorus
Iron
Sodium
Potassium
Magnesium
Zinc

Copper

Nutritive value of fruits and vegetables

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 blood

and transport of oxygen
Necessary 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 metabolism

Present in bones alongwith calcium

Nutritive value of fruits and vegetables

Bioactive Compounds or Phytochemicals
These are substances present in foods at low levels that
may have a role in health maintenance in humans
Have antioxidant properties

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

Nutritive value of fruits and vegetables

Nutritional value of raw potato (with peel) per 100 g
Principle

Nutrient value

% of RDA

Energy

70 kcal

3.5

Carbohydrates

15.9 g

12

Starch

15 g

Dietary fibre

2.5 g

Fat

0.1 g

0.5

Protein

1.89 g

Vitamin C

11.4 mg

20

Calcium

10 mg

Iron

0.73 mg

Magnesium

22 mg

5.5

Phosphorus

61 mg

Potassium

455 mg

10

(Source: USDA National Nutrient Database)

Nutritive value of fruits and vegetables

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. Thats why; it is an important part of players diet.

Nutritive value of fruits and vegetables

Health benefits of potato
Potatoes are rich source of vitamin C, vitamin B6, copper, manganese, and
dietary fiber.
Potatoes help to improve resistance to heart attack and stroke. The
potassium content, available in potatoes, helps in maintaining fluid and
electrolyte balance in the body cells.
Raises the glucose level in the blood and over intake may cause obesity,
hence it is not recommended for obese or diabetic people.

Nutritive value of fruits and vegetables

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

Protein

0.51 g

Vitamin A

765 IU

25.5

Vitamin C

27.7mg

46

Calcium

10 mg

Iron

0.13 mg

1.5

Magnesium

9 mg

Potassium

156 mg

(Source: USDA National Nutrient Database)

Nutritive value of fruits and vegetables

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.

Nutritive value of fruits and vegetables

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.

Nutritive value of fruits and vegetables

Nutritive value of grapes per 100 g
Grapes, red or green
(European type,
Thompson seedless)

Principle

Energy

Nutrient value

% of RDA

69 kcal

3.5

Carbohydrates

18 g

14

Dietary fiber

0.9 g

Fat

0.16 g

0.5

Protein

0.72 g

Vitamin A

66 IU

Vitamin C

10.8mg

18

10 mg

0.36 mg

4.5

7 mg

191 mg

Calcium
Iron
Magnesium

Potassium

(Source: USDA National Nutrient Database)

Nutritive value of fruits and vegetables

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

Nutritive value of fruits and vegetables

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

Dietary fiber

2.6 g

Protein

1.09 g

Vitamin A

64 IU

Vitamin C

8.7 mg

15

Calcium

5 mg

0.5

Iron

0.26 mg

Magnesium

27 mg

Potassium

358 mg

(Source: USDA National Nutrient Database)

Nutritive value of fruits and vegetables

Health benefits of banana
One banana has 11% of RDA of dietary fibre and only about 108 calories
which helps to maintain healthy bowel movement.
Has high amount of potassium (13 % of RDA) that can help lower blood
pressure, which helps to reduce incidence of atherosclerosis and heart
attack.
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.

Nutritive value of fruits and vegetables

Nutritional value of tomato per 100g
Principle

Nutrient Value

% of RDA

Energy

18 kcal

Carbohydrates

3.9 g

Fat

0.2 g

0.7

Dietary fiber

1.2 g

Protein

0.9 g

1.6

Vitamin A

833 IU

28

Vitamin C

13 mg

21.5

Calcium

10 mg

Iron

0.3 mg

Magnesium

11 mg

Potassium

237 mg

(Source: USDA National Nutrient Database)

Nutritive value of fruits and vegetables

Health benefits of tomato
Contain lycopene pigment which is a vital anti-oxidant that helps to fight
against 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 major
role in blood clotting.
It also improves eye health and prevents hypertension and urinary tract
infections

Nutritive value of fruits and vegetables

Let us sum up
Food is composed of nutrients: macronutrients and micronutrients
classified according to the amount required for a healthy body.
Fruits and vegetables are called Protective foods.

They are a rich source of sugars, vitamins, minerals and bioactive

compounds which help to maintain proper functioning of the body.