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,
Vitamins, minerals
proteins
 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,
Vitami C Functions Deficiency
n
Vitamin Essential for proper vision, healthy skin, Night blindness and
A alimentary and urinary tracts keratomalacia
Reduces susceptibility to infections
foods rich in beta-carotene may reduce
the risk of lung cancer and certain oral
cancers
Vitamin Essential for healthy bones Rickets (in children)
D Helps in calcium absorption in body and osteomalacia (in
adults)-
degeneration of
bones
Vitamin Possesses antioxidant property Enhanced fragility of
E Reduces risk of degenerative diseases red Cont.
Prevents oxidation of lipids and blood cells and
maintains cell integrity increased
urinary excretion of
 Nutritive value of fruits and vegetables

Vitamin Functions Deficiency

Vitamin It is an antihaemorrhagic vitamin. It is Prolonged blood clotting
K necessary for the clotting of blood, time which may lead to
Necessary for liver functioning internal hemorrhage
and uncontrolled
bleeding
Vitamin Includes thiamine, riboflavin, nicotininc Deficiency diseases
B acid, pantothenic acid, pyridoxine, folic involving the these
complex acid, biotin, choline, inositol vitamins are multiple in
Act as co-enzymes and therefore nature
esssential for the metabolism and proper
utilization of energy, carbohydrates and
fats
Vitamin Required for collagen synthesis, bone and Scurvy: soft and
C teeth calcification bleeding gums
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
 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
Major properties
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 100g
Principle Nutrient value % of RDA
Energy 70 kcal 3.5
Carbohydrates 15.9 g 12
Starch 15 g -
Dietary fibre 2.5 g 7
Fat 0.1 g 0.5
Protein 1.89 g 3
Vitamin C 11.4 mg 20
Calcium 10 mg 1
Iron 0.73 mg 9
Magnesium 22 mg 5.5
Phosphorus 61 mg 9
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 1
Protein 0.51 g 1
Vitamin A 765 IU 25.5
Vitamin C 27.7mg 46
Calcium 10 mg 1
Iron 0.13 mg 1.5
Magnesium 9 mg 2
Potassium 156 mg 3

(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 red or
Grapes,
green Principle Nutrient value % of RDA
(European type, Energy 69 kcal 3.5
Thompson Carbohydrates 18 g 14
seedless) Dietary fiber 0.9 g 2
Fat 0.16 g 0.5
Protein 0.72 g 1
Vitamin A 66 IU 3
Vitamin C 10.8mg 18
Calcium 10 mg 1
Iron 0.36 mg 4.5
Magnesium 7 mg 2
Potassium 191 mg 4

(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 1
Dietary fiber 2.6 g 7
Protein 1.09 g 2
Vitamin A 64 IU 2
Vitamin C 8.7 mg 15
Calcium 5 mg 0.5
Iron 0.26 mg 2
Magnesium 27 mg 7
Potassium 358 mg 8

(Source: USDA National Nutrient

 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 1
Carbohydrates 3.9 g 3
Fat 0.2 g 0.7
Dietary fiber 1.2 g 3
Protein 0.9 g 1.6
Vitamin A 833 IU 28
Vitamin C 13 mg 21.5
Calcium 10 mg 1
Iron 0.3 mg 4
Magnesium 11 mg 3
Potassium 237 mg 5

(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.