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Sources and Requirement of nutrients

CARBOHYDRATES PROTEINS FATS FIBRE VITAMINS MINERALS SOURCES & REQUIREMENTS
Nutrients

Requirements

Sources

Children
1200-2100 kcal

Adults
1900-3900 kcal

Carbohydrate

40-60g/100g of calories

50-70 g/100g of calories

Glucose (its basic form) and sweets, biscuits, chocolates, pastries, honey, fruits, cereals, grains, pulses, bread, beans, potatoes, other vegetables and fruits.

Protein

20-33g

45-55g

Legumes, grains,  nuts and seeds; dark leafy greens; eggs; dairy products

Fat

15g

15g

Vegetable oils like soya bean, mustard, sunflower, ground nut, olive etc and corn, peanuts, seeds, olive, oily fish etc

Vitamins

Vitamin A    

Fish liver oils, liver of animals, diary products like butter, ghee, milk and eggs, green leafy vegetables, red palm oil, carrot, pumpkin  and ripe mango

Vitamin A
Carotine

300-600g
1200-2400g

750g
3000g

Vitamin D

400 I.U

200 I.U

Fish liver oils (of cod, halibut, shark), fat fish ( sardine, salmon, Herring), egg yolk and dairy products( butter, ghee, milk).

Vitamin E

10-20mg

20-25mg

Wheat germ oil, corn germ oil, vegetable oils ( Soy bean, cottonseed, sunflower, ground nut, mustard, coconut etc) cereals and eggs.

Vitamin K

Not known

Not known

Green leafy vegetables ( spinach, cabbage, kale), vegetables (cauliflower, soybean, carrots, potatoes), wheat bran, wheat germ etc

Vitamin B

     

Thiamine
Riboflavin
Nicotinic Acid
Vitamin B6
Vitamin B12

03 -1.1mg
0.5-1.2mg
12-17mg
0.8-1.4mg
0.5-1.0g

1.2-2mg
1.3-2.2mg
19-26mg
2.0mg
1g

Dried yeast, rice polishings, wheat germ, whole cereals, liver, fruits, vegetables, milk, peanut,  meat, fish, eggs, legumes (pulses) and dhals, leafy vegetables.

Vitamin C

25mg

40mg

Citrus fruits and green leafy vegetables (drumstick leaves, coriander leaves, cabbage), Gooseberry, Guava ,  Pineapple, Cashew fruit, ripe mango, papaya and tomato.

Vitamin P

Not known

Not known

Fresh fruits  (orange, apple, blackberry, cherry, plum) and vegetables (spinach, tomato, lettuce, cabbage, carrot, cauliflower, pea etc.).

Minerals

Calcium

400mg

600mg

Dairy products; dark, leafy greens, legumes; most nuts and seeds; molasses; figs, apricots; dates

Iron

20-28mg

28-30mg

Legumes (especially soybeans and soy products other than oil); dark, leafy greens; dried fruits; whole and enriched grains; molasses

Zinc

10-15 mg

15mg

Eggs, cheese, legumes, nuts, wheat germ, whole grains, some kinds of brewer's yeast

Sodium

5-10g

10-15g

Salt





Questions of
 Questions & Answers
 1.  Posted on : 28.10.2015  By  :  vivek , Navi Mumbai View Answer (0) Post Answer
 

I m 21 years olg i m gymaholic my wet is 69 kg, per day how much protein i need for lean muscle gain?

 
 2.  Posted on : 3.2.2015  By  :  Ramji , Hyderabad View Answer (1) Post Answer
 

I am 77trs had cabag 15 years ago my blood sugar 90/118 take anti diabetics regularly do 2 km of cycling on cardi cycle my hbagvaries from 6.5to7 my wt is 67kgs please prescribe Diet sheet for me.

 
A1: 

My weight is 70kg and my height is 5 ft so which food i will use to reduced weight,Kindly assist me I will very much appreciate. Thanks. Khyati

  Posted By :khyati dave , Nairobi | On 23.6.2017
 3.  Posted on : 6.5.2014  By  :  Shashi Borah , Assam View Answer (1) Post Answer
 

I am a 26 years old and 5'6" feet indian man my weight is 76 kg. I want to loss my weight. Please give me suggestions.

 
A1: 

According to the weight chart, you are over weight by 10kg. In order to reduce weight you have to either increase your activity by excercise or decrease your food intake. please refer following links Calorie Needs https://www.webindia123.com/health/diet/calorie/calorie.htm , Weight Chart https://www.webindia123.com/health/diet/calorie/weight.htm , Calorie Calculation https://www.webindia123.com/health/diet/calorie/calculation.htm, Calore to gain/lose weight https://www.webindia123.com/health/diet/calorie/gain.htm

  Posted By :Admin , | On 26.5.2014
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