Food Groups & Their Nutrient ...
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:
- If vegetables are cooked in water containing salt & the cooking water discarded . This results in loss of minerals like sodium, potassium and calcium.
- Cutting vegetables into small pieces and exposing them to air may result in loss of Vitamin C.
- 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.
- Cooking for long periods results in vitamin loss. If fat is repeatedly used in frying, it may contain toxins due to peroxidation and rancidity.
- Excessive heating of milk with lactose & other foods with Jaggery may affect protein quality as it may lead to browning.
Cereals
This category includes primarily - rice, wheat, corn and millets.
Rich In
Deficient In
Carbohydrates esp.
Lysine ( amino acid )
Dietary fiber
Vitamin A
Protein, Calcium (some of them)
Vitamin C
Iron ( some of them )
Fat ( only~2- 5per 100 g)
B-Complex Vitamins esp. whole grains
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 A
Vitamin B-Complex
Vitamin C
Rich in amino acid lysine
Amino Acid Methionine
Total fat ( visible + invisible )
Tryptophan(esp. red gram)
Nuts & Oilseeds
Rich In
Deficient In
Protein
Methionine (sesame seeds are an exception )
Fat (oil)
Carbohydrates
Vitamin B-Complex
(groundnuts are esp. rich in Vitamin B -1 & nicotinic acid )
Lysine
Fats & Oils
Rich In
Deficient In
Vitamin A ( red palm oil has a high content of beta-carotene )
Carbohydrates
Fat
Proteins
Vitamin C
Vitamin D
Fruits
Rich In
Deficient In
Vitamin C
Proteins
Vitamin A ( like yellow fruits as mango & papaya )
Fat
Carbohydrates ( like fruits like banana) Iron ( esp. dry fruits ) Pectin's
Vitamin D
Vegetables - Green Leafy Vegetables
This includes amaranth , fenugreek , drumstick , mint , etc.
Rich In
Calcium
Iron
Beta-carotene
Vitamin C
Riboflavin
Folic Acid
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 )
Other Vegetables - This includes vegetables like eggplant, lady finger , french beans , guar beans , various gourds , tomatoes , etc.
Rich In
Vitamin C ( esp. tomatoes )
Dietary fiber
Animal Foods
Milk , Milk Products & Eggs This group includes liquid milk , milk powder , curd , butter milk etc.
Rich In
Deficient In
Good quality protein
Vitamin C
Calcium
Iron
Riboflavin
Lactose
Flesh Foods
Rich In
Protein
Vitamin B-Complex
Vitamin A (esp. liver)
Calcium (esp. fish)
W-3 (polyunsaturated)
Fatty acids (esp. fish)
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.
