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| Food Groups & Their Nutrient
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Effect of processing on nutritive value of foods
All the foods we eat, with exception of fruit and vegetable salads,
are subjected to some sort of cooking or processing. When we talk of
nutritional value, we should consider the actual nutrients that reach
our table.
The common cooking methods are:
Steaming, pressure cooking, boiling, roasting, frying, baking,
grilling, etc.
Some ways wherein nutrients are lost in cooking are:
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If vegetables are cooked in water containing
salt & the cooking water discarded . This results in loss of
minerals like sodium, potassium and calcium. |
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Cutting vegetables into small pieces and
exposing them to air may result in loss of Vitamin C. |
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Water soluble vitamins are lost during
excessive washing as in repeated washing of legumes, rice, etc.
Washing may remove as much as 40 % thiamine & nicotinic acid. |
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Cooking for long periods results in vitamin loss. If fat is
repeatedly used in frying, it may contain toxins due to
peroxidation and rancidity. |
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Excessive heating of milk with lactose & other
foods with Jaggery may affect protein quality as it may lead to
browning.
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| Cereals |
| This
category includes primarily - rice, wheat, corn and millets. |
| Rich In |
Deficient In |
Carbohydrates esp.
Dietary fiber
Protein, Calcium (some of them)
Iron ( some of them )
B-Complex Vitamins esp. whole grains |
Lysine ( amino acid )
Vitamin A
Vitamin C
Fat ( only~2- 5per 100 g) |
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| Pulse ( Legumes ) |
| This
includes the legumes like green gram, whole gram, bengal gram,
black gram, lentil, field bean, cow pea, rajma etc. |
| Rich In |
Deficient In |
Proteins
Vitamin B-Complex
Rich in amino acid lysine
Total fat ( visible + invisible ) |
Vitamin A
Vitamin C
Amino Acid Methionine
Tryptophan(esp. red gram) |
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| Nuts & Oilseeds |
| Rich In |
Deficient In |
Protein
Fat (oil)
Vitamin B-Complex
(groundnuts are esp. rich in Vitamin B -1 & nicotinic acid )
Lysine |
Methionine (sesame
seeds are an exception )
Carbohydrates |
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| Fats & Oils |
| Rich In |
Deficient In |
Vitamin A ( red palm
oil has a high content of beta-carotene )
Fat |
Carbohydrates
Proteins
Vitamin C
Vitamin D
Fruits |
| Rich In |
Deficient In |
Vitamin C
Vitamin A ( like yellow fruits as mango & papaya )
Carbohydrates ( like fruits like banana) Iron ( esp. dry fruits
) Pectin's |
Proteins
Fat
Vitamin D |
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| Vegetables - Green Leafy
Vegetables |
| This includes amaranth
, fenugreek , drumstick , mint , etc. |
| Rich In |
Calcium
Iron
Beta-carotene
Vitamin C
Riboflavin
Folic Acid |
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| Roots & Tubers |
| This
includes tapioca , potato , sweet potato , carrots , yam ,
colocacia , etc. |
| Rich In |
Carbohydrate esp.
starch
Carotene ( esp. carrots & yellow varieties of yam )
Calcium ( esp. tapioca & yams ) |
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Other Vegetables- This includes
vegetables like eggplant, lady finger , french beans , guar
beans , various gourds , tomatoes , etc. |
| Rich In |
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Vitamin C ( esp. tomatoes )
Dietary fiber |
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| Animal Foods |
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Milk , Milk Products & Eggs This group
includes liquid milk , milk powder , curd , butter milk etc. |
| Rich In |
Deficient In |
Good quality protein
Calcium
Riboflavin
Lactose |
Vitamin C
Iron |
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| Flesh Foods |
| Rich In |
Protein
Vitamin B-Complex
Vitamin A (esp. liver)
Calcium (esp. fish)
W-3 (polyunsaturated)
Fatty acids (esp. fish) |
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| Spices & Condiments |
| Rich In |
Flavoring agents
Beta-carotene (like green chillies)
Vitamin C (like green chillies)
Tannin (esp. turmeric)
Pharmacologically active substances like choline, biogenic
amines, etc. |
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