List the principal sources of, and describe the dietary importance of, carbohydrates, lipids, proteins, vitamins (C and D only), mineral salts (calcium and iron only), fibre (roughage) and water

Sourav PanNovember 2, 2024

Answered

Here’s a comprehensive overview of the principal sources and dietary importance of carbohydrates, lipids, proteins, vitamins (C and D), mineral salts (calcium and iron), fiber (roughage), and water.

1. Carbohydrates

Principal Sources:

• Whole Grains: Rice, wheat, oats, barley, bread, pasta.
• Vegetables: Potatoes, corn, peas, carrots.
• Fruits: Apples, bananas, berries, oranges.
• Dairy Products: Milk and yogurt (lactose).
• Legumes: Beans and lentils.

Dietary Importance:

• Energy Source: Carbohydrates are the primary source of energy for the body. They are broken down into glucose, which fuels cellular processes.
• Fiber Content: Many carbohydrate sources contain dietary fiber, which aids digestion and helps maintain bowel health.
• Blood Sugar Regulation: Complex carbohydrates provide a steady release of glucose into the bloodstream, helping to maintain stable energy levels.

2. Lipids

Principal Sources:

• Fats and Oils: Butter, olive oil, canola oil.
• Nuts and Seeds: Almonds, walnuts, flaxseeds.
• Fatty Fish: Salmon, mackerel.
• Avocados: Rich in healthy fats.

Dietary Importance:

• Energy Storage: Lipids are a concentrated source of energy and are stored in adipose tissue for later use.
• Cell Structure: They are essential components of cell membranes (phospholipids).
• Hormone Production: Lipids are involved in the synthesis of hormones and signaling molecules.

3. Proteins

Principal Sources:

• Animal Products: Meat, poultry, fish, eggs, dairy products.
• Plant Sources: Legumes (beans and lentils), nuts, seeds, tofu.

Dietary Importance:

• Building Blocks for Tissues: Proteins are made up of amino acids that are crucial for growth and repair of tissues.
• Enzymatic Functions: Many enzymes are proteins that catalyze biochemical reactions in the body.
• Immune Function: Antibodies are proteins that help defend against pathogens.

4. Vitamins

Vitamin C

Principal Sources:

• Citrus fruits (oranges, lemons), strawberries, kiwi, bell peppers.

Dietary Importance:

• Antioxidant Properties: Protects cells from damage by free radicals.
• Collagen Synthesis: Essential for the formation of collagen in connective tissues.
• Immune Support: Enhances the immune response.

Vitamin D

Principal Sources:

• Fatty fish (salmon, mackerel), fortified dairy products, egg yolks.

Dietary Importance:

• Calcium Absorption: Promotes the absorption of calcium and phosphorus for healthy bones.
• Bone Health: Essential for maintaining bone density and preventing osteoporosis.

5. Mineral Salts

Calcium

Principal Sources:

• Dairy products (milk, cheese), leafy green vegetables (kale, broccoli), fortified foods (orange juice).

Dietary Importance:

• Bone Structure: Critical for the development and maintenance of strong bones and teeth.
• Muscle Function: Plays a role in muscle contraction and nerve transmission.

Iron

Principal Sources:

• Red meat, poultry, fish, legumes (beans), spinach.

Dietary Importance:

• Hemoglobin Formation: Essential for the production of hemoglobin in red blood cells to transport oxygen throughout the body.
• Energy Metabolism: Plays a role in various metabolic processes.

6. Fiber (Roughage)

Principal Sources:

• Whole grains (brown rice, oats), fruits (apples with skin), vegetables (carrots, broccoli), legumes (beans).

Dietary Importance:

• Digestive Health: Promotes regular bowel movements and prevents constipation by adding bulk to stool.
• Weight Management: Increases satiety after meals due to its bulkiness without adding significant calories.
• Cholesterol Regulation: Soluble fiber can help lower blood cholesterol levels.

7. Water

Principal Sources

• Drinking water, beverages (tea, coffee), fruits (watermelon), vegetables (cucumbers).

Dietary Importance

• Hydration: Essential for maintaining fluid balance in the body.
• Nutrient Transport: Acts as a medium for transporting nutrients and waste products in bodily fluids.
• Temperature Regulation: Helps regulate body temperature through sweating and respiration.