Sources of Nutrients and Deficiency Diseases
By definition, a nutrient is any substance that is absorbed and either provides you with energy or enables growth, repair or proper functioning of your body.There are seven main classes of nutrients that the body needs. These are carbohydrates, proteins, fats, vitamins, minerals, fibre and water.
It is important that everyone consumes these seven nutrients on a daily basis to help them build their bodies and maintain their health. Deficiencies, excesses and imbalances in diet can produce negative impacts on health, which may lead to diseases.This list of nutrients, their sources, constituents and deficiency diseases will help you prepare for the Competetive Examination.
| Nutrients | Constituent | Deficiency Diseases | Sources |
|---|---|---|---|
| Vitamin A | Retinol, Retinoic Acid, Beta-Carotene | Night-blindness,Healing epithelial cells,Normal development of teeth and bones | Carrots, Papaya, Milk, Cheese, Fish Liver Oil, Green Vegetables etc. |
| Vitamin B1 | Thiamine | Beriberi | Brewer’s Yeast, Whole Grain, Oatmeal, Legumes, Peanuts, Dried Soybean, Sunflower Seeds etc. |
| Vitamin B2 | Riboflavin | Ariboflavinosis | Beef Liver, Lamb, Milk, Mushroom, Spinach, Almonds etc. |
| Vitamin B3 | Niacin or Nicotinic Acid | Pellagra | Tuna, Chicken, Turkey, Mushrooms , Bacon, Broccoli, Veal etc. |
| Vitamin B5 | Pantothenic Acid | Acne, Paresthesia | Chicken Liver, Sunflower Seeds, Salmon, Avocados, Corn, Broccoli, Mushroom etc. |
| Vitamin B6 | Pyridoxine, Pyridoxal, Pyridoxamine | Dandruff-like eruptions, Pink eye, Epilepsy | Potatoes & other starchy vegetables, Fruit (other than citrus) etc. |
| Vitamin B7 | Biotin | Growth & Neurological Disorders in Infants | Raw Egg Yolk, Liver, Peanuts, Yeast, Whole-wheat Bread, Cheddar Cheese, Pork etc. |
| Vitamin B9 | Folic Acid | Macrocytic Anaemia, Birth Defects | Dark Leafy Greens like Spinach, Asparagus, Broccoli, Citrus Fruits, Beans, Peas, Lentils, Avocados etc |
| Vitamin B12 | Various Cobalamins | Macrocytic Anaemia, Memory Loss, Pernicious Anaemia, Mania, Psychosis, Paralysis | Seafood, Beef, Chicken, Eggs etc. |
| Vitamin C | L-Ascorbic Acid | Scurvy | Amla, Guava, Chillis, Kiwi, Broccoli, Orange, Papaya, Lemon, etc. |
| Vitamin D | Calciferol (D2) & Cholecalciferol (D3) | Rickets, Osteomalacia,Needed for absorption of calcium from small intestines,Calcification of the skeleton | Sunlight, Mushrooms, Alfalfa, Fish Liver Oils, Cooked Egg Yolk, etc. |
| Vitamin E | Tochopherols & Tocotrienols | Red Blood Cell Destruction, Ataxia, Retinopathy, Peripheral Neuropathy, Reproductive Failure | Wheat Germ Oil, Canola Oil, Sunflower Oil, Almond Oil, Hazelnuts, Peanuts etc. |
| Essential Fatty Acids | Omega 3 (Alpha Linolenic Acid) and Omega 6 (Linolenic Acid) | Several bodily processes afflicted, Skin Ailments | Fish Oils, Flaxseed Oil, Hemp Oil, Olive Oil, Pumpkin Seeds, Leafy Vegetables etc. |
| Vitamin K | Phylloquinone (K1), Menaquinone (K2) | Lack of Clotting of Blood, Lack of Tissue Renewal | Green Leafy Vegetables etc. |
| Iron | Anaemia, Arrhythmia | Red Meat, Seafood, Egg Yolk, Bananas, Apple, Green Vegetables, Broccoli, Beans, Pumpkin Seeds etc. | |
| Potassium | High Blood Pressure, Arrhythmia, Muscle Weakness, Myalgia, Muscle Cramps, Constipation, Respiratory Depression, Paralysis | Meat, Milk, Fruits, Vegetables, Whole Grains etc. | |
| Calcium | Osteoporosis, Hypocalcemia, Ostopenia | Milk and Milk Products, Eggs, Wheatgrass etc. | |
| Magnesium | Deterioration of Metabolism & Cellular Functioning, Heart Attacks, Insulin Resistance | Nuts and Seeds, Green Vegetables, Dark Chocolate, Whole Grains etc. | |
| Sodium | Cognitive Impairment, Headaches, Nausea, Seizure, Coma, Electrolytic Imbalance | Salt, Fish, Meat, Vegetables etc. | |
| Chlorine | alkalosis | Salt, Milk, Meats, Vegetables etc. | |
| Phosphorous | hypophosphatemia , rickets in children and osteomalacia in adults | Meat, Fish, Poultry, Eggs, Milk, Bananas etc. | |
| Iodine | Goitre, Cretinism, Deterioration of Metabolism & Cellular Functioning, | Iodised Salt, Sea Food, Green Vegetables, Raw Milk, Eggs etc. | |
| Protein | Kwashiorkor | Meat, Seafood, Eggs, Pulses & Legumes, Milk & Milk Products etc. | |
| Protein-Energy | Marasmus | Grains, Pulses & Legumes, Meat, Milk & Milk Products, Eggs, Seafood etc. |
