Food exchange System (FGS) between Flour and other Food Groups According to Nutritional Significance of Cereal Based Products
By Sanjeewa Dharmarathna - Understanding mill operation
Hunger, micro nutrient deficiencies, excessive sugar and fat consumption resulting in overweight are the major issues today. On top of that, we know that there is a huge protein shortage in the future. In fact, feeding the world’s growing population will require massive additional amounts of proteins, which cannot be met through the traditional meat consumption. The demand for protein is expected to grow by around 50% from now to 2050. How can we achieve this? For a better nutritional balance we have to expect ancient grains, oat and pulses to grow massively.
Definition of Nutrition
The process of providing or obtaining the food for good health and growth.
It is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. It includes food intake, digestion, absorption, assimilation, biosynthesis, catabolism and excretion. Good nutrition is the fundamental basic requirement for positive health, functional efficiency and productivity.
Flour Nutrition
There are many different types of flour that can be used for cooking or baking. One of the worldwide types of flour is all-purpose white flour made from wheat. Commercially flour products labeled as "All-Purpose, Enriched, Bleached Flour."
A cup of white, all-purpose, enriched, bleached flour is a very good source of selenium, riboflavin, niacin, and thiamin. It is moreover a good source of copper, iron, phosphorus, and zinc.
Health Benefits of various Types of Flour
Whole wheat flour provides largest nutrition than refined wheat flour. Soft flour has a very fine texture and is often used in light baked goods like cookies and cakes. It is higher in starch and lower in protein. All purpose, enriched white flour is made from a combination of hard and soft wheat and is the easiest to use considering it is refined to have a softer texture than whole wheat flour. Even though all-purpose flour is easy to use, it is an enriched flour. Semolina is made from durum or hard wheat that has a higher protein and gluten content than other varieties. Semolina is used to make several types of pasta. Whole wheat flour is made from the whole wheat kernel. It produces flour that is often heavier, but higher in nutrition than enriched flour.
Cake flour has a very fine texture and is often used in light baked goods like cookies and cakes. It is higher in starch and lower in protein. According to the Wheat Foods Council, one cup of cake flour can be made by measuring 1 cup all-purpose flour, removing 2 tablespoons of flour and replacing that with 2 tablespoons of cornstarch.
Almond flour is made from whitish whole almonds and is often used for low carbohydrate and gluten self-ruling cooking. This flour is a helpful substitute for low carb dieters and people who maintain a gluten-free nutrition but it is very upper in fat.
Semolina is made from durum or hard wheat that has a higher protein and gluten content than other varieties. Semolina is commonly used to make different types of pasta and couscous. This is not a good flour to use in bread making. It is also not a good choice for people who maintain a low carb diet or are gluten-sensitive.
Refined wheat flour is is made from a combination of hard and soft wheat and is the easiest to use because it is refined to have a softer texture than whole wheat flour. Self rising flour is also all-purpose flour that has had a leavening agent added. Even though all purpose flour is easy to use. Health experts recommend that we replace enriched grains with whole grains as often as possible to increase our fiber intake.
Nutrients
Nutrients are ingredients in a food which serves as a source of nourishment. It can be classified as macronutrients and micronutrients depending on the amounts that they are found in foods and on the amounts in which they are required by human beings. Macronutrients are Carbohydrates, proteins and fats, Micronutrients are vitamins and minerals.
Classification of nutrients based on functions
? Energy- giving
? Body-building & maintenance
? Protective and regulatory
Energy- giving nutrients.
Carbohydrates and Fats are supply energy to the body. These are the major energy-giving nutrients. Proteins also provide energy in some cases, but they have other important functions such as body building. Carbohydrate and Protein supply 4 Kcal of energy from a gram. Fat is concentrate energy source. It supply 9 Kcal of energy from a gram. In Asian countries, Carbohydrates (CHO) form the major components of the diets, the basic staple being cereals and millets. Around 70 to 80% of the total dietary energy is derived from CHO.
Body-building & maintenance
Proteins is the major constituent of tissues and cells of the body. It Supplies the building material and make good the wear and tear and repair of tissues. Other than that, it is important component of muscle and vital body fluids ex. Blood circulation. Enzymes and hormones are concerned with a wide range of vital metabolic process. Proteins form Antibodies and it defends against infections in the body.
Protective and regulatory
a) Minerals are involved in important protective functions forming bones and teeth. As well as minerals are components of several enzymes, while many others require them (as co-factor) for their activities.
b) Vitamins are very important for utilization of major nutrients, required for growth and maintenance of body tissues, for normal eye functions, in the process of digestion and metabolism, offer protection to the body against infection, functions in clotting of blood.
Importance of Food exchange System (FGS) between Flour and other Food Groups
1) Food items which are commonly consumed and those are the main source of nutrients in our diet are grouped.
2) Used in formulating balanced diets for various categories of people to meet their nutritional needs (RDA).
3) Used for formulating special diets for therapeutic purposes.
4) FGS converts quantitative nutrient into food related information- consumer and health professionals in diet planning.
5) FGS – used for Food labelling and Surveillance system.
6) Exchange lists are groups of foods that contain a similar mix of carbohydrates, protein, fat, and calories- designed primarily for diabetics and others who must follow special diets.
"Cereal Based products" a component of main five food groups
1. Cereal grains and products - Rice, wheat, ragi, bajra, maize, jowar, barley, riceflakes, wheat flour. They supply nutrients such as Energy, protein, invisible fat, vitamin B1, Vitamin B2, Folic acid, Iron, Fiber.
2. Pulses and Legumes- Bengalgram, Blackgram, Greengram, Redgram, lentil (dhals), Cowpea, peas, Rajmah, Soyabeans, Beans, etc. Nutrients are Energy, protein, invisible fat, vitamin B1, Vitamin B2, Folic acid, Calcium, Iron, Fiber.
3. Milk and meat Products - Milk, Curd, Skimmed milk, Cheese, Chicken, Liver, Fish, Egg, Meat. Nutrients are Protein, Fat, Vitamin B2, Calcium.
4. Fruits and Vegetables
Fruits - Mango, guava, water melon. Nutrients are Carotenoids, Viatmin C, Fiber.
A. Vegetables (Green Leafy) - Amaranth, spinach, mustard leaves. Nutrients are Carotenoids, invisible fat, , Vitamin B2, Folic acid, Calcium, Iron, Fiber
B. Other Vegetables- Carrots, Brinjal, Ladies finger, Capsicum, Onion, Cauliflower. Nutrients are Carotenoids, Folic acid, Calcium, Fiber.
5. Fats and Sugars (Fats - Butter, Ghee, cooking oil, Sugar, Jaggery) - Energy, Fat, Essential fatty acids.
Balanced Diet
A balance diet is one which contains different types of foods in such quantities and proportions that the need for energy, protein, vitamins and minerals is not only met, but a small provision is made for extra nutrients to withstand short duration of leanness.
Food formulation suggestions
· Balanced diet should include foods from all the five food groups.
· 60-70% energy from CHO, 10-12% from protein, 20-25% from fats.
· One-third of a day’s requirement for energy and protein should be met by each of the three meals, breakfast, lunch, and dinner.
· Regular intake of green leafy vegetables, fresh fruits, whole grains should be ensured to supply of phytochemicals.
Recommended Dietary Allowances (RDA)
Requirements of nutrients varies among individuals, depending upon, age, sex, physical activity and physiological status. Therefor one of the aims of nutrition researches to determine physiological requirements of various nutrients by different groups of individuals. Information on physiological requirement of nutrients must be translated in terms of foods consumed in habitual diets. RDA is different from each country due to differences of foods habits. In global scale, FAO, WHO undertake this research and exercise on RDA. Individually, expert committees of countries examine the available information arrive at Recommended Dietary Allowances (RDA) or Recommended Dietary Intakes (RDI).
Average RDA of nutrients for adults and children
NUTRIENTS /ADULTS /CHILDREN
Energy (Kcal)/ 2400 /2000
Protein (g) /55-60 /20-60
Calcium (mg)/ 400 /550
Iron (mg) /30 /30-45
Vitamin A (μg) /600/ 600
Thiamine (mg)/ 1.4/ 1.1
Riboflavin (mg)/ 1.6 /1.6
Niacin (mg)/ 14/ 17
Vitamin B12 (μg)/ 1.0/ 1.0
Folic acid (μg) /100/ 100
Vitamin C (mg)/ 40/ 40
Malnutrition
Malnutrition is a condition that results from eating a diet in which one or more nutrients are either not enough or are too much or imbalances, such that the diet causes health problems. It may involve calories, protein, carbohydrates, vitamins or minerals.
Under nutrition denotes insufficient intake of energy and nutrients to meet an individual's needs to maintain good health. To overcome this, terms such as protein energy malnutrition, specific micro nutrient deficiencies as well as other descriptive names such as kwashiorkor and marasmus have been used. Over nutrition also caused for cancers and diabetes.
COMMON NUTRITIONAL DEFICIENCIES
Protein Energy Malnutrition (PEM)
It describe as the range of pathological conditions arising from coincident lack of dietary protein or energy (calories) in varying proportions. The condition has mild, moderate, and severe degrees. Prevalence of Mild is 47%, Moderate is 37% and if it is Severe, 5%.
Signs & symptoms of PEM:
Marasmus: Severe muscle wasting, Growth retardation.
Kwashiorkor: In addition, subcutaneous fat depletion, Edema, Anemia, Mental apathy, Skin & hair changes.
Consequences of PEM are Retarded growth; Impaired intellectual function, Social Mal adjustment.
Vitamin A deficiency (VAD)
Vitamin A deficiency can result from inadequate intake, fat malabsorption, or liver disorders. Deficiency impairs immunity and hematopoiesis and causes rashes and typical ocular effects (eg, xerophthalmia, night blindness). Prevalence limit for Bitot’s spots is 0.5 % and for Night blindness is 1%.
Signs & symptoms: Night Blindness
Xerophthalmia: Bitot’s spots (conjunctiva) and Xerosis (cornea & conjunctiva)
Keratomalacia: Softening & opacity of cornea atTotal Blindness
Consequences: Higher risk of Mortality & morbidity Blindness, Death from measles (increased severity).
B – Complex vitamin deficiencies
Prevalence: Associated with PEM; around 0.3%
Signs & symptoms:
Dryness & cracking at angles of mouth
Sore tongue
Tingling & numbness of limbs
Mental disturbances (loss of orientation, Hallucinations)
Consequences: Lowered cognitive ability
Mineral Deficiencies
Iron Deficiency Anemia
Prevalence: 60 - 70 %
Signs & symptoms: Pale skin; palpitations; fatigue, Breathlessness
Consequences: Impaired cognitive ability
Reduced physical work capacity
Lowered immunity
Increased morbidity
Iodine Deficiency Disorders
Prevalence: Still births - 90,000
Cretinism - 2.2 Million
Signs & symptoms:
Goiter - Enlargement of thyroid gland
Cretinism - Physical & Mental retardation
Consequences: Higher Infant mortality / still births
Impaired Mental Function
Retarded Physical Development
Zinc Deficiency
Fourth important micro nutrient with several vital biological functions, necessary for Cell division and growth, Protection against free radical damage, Immune function, brain development & function. Zinc deficiency frequently coexists with PEM and other micronutrients deficiencies. Mild zinc deficiency believed to be as widely prevalent as iron deficiency, with equally serious consequences.
ENERGY VALUE OF FLOUR
Energy is needed for:
- Maintenance of body temperature
- Metabolic activity
- Physical activity
- Supporting growth
Basal Metabolic Rate (BMR):
Energy expended when body is at complete rest physically and mentally, and is at post-absorptive state. Basal energy required for respiration, circulation, digestion and absorption
Factors affecting BMR:
? Age – higher in infants & young children; decreases with increase in age
? Sex – Higher in males
? Climate – around 10% lower in tropical countries
? Under nutrition & starvation – Lower
? Mental stress and tension - Higher
Units of energy: Kilocalorie (Physiological calorie)
Amount of energy needed to raise the temperature of 1 kg of water by 1°C
Joule – 1 kilocalorie = 4.2 kilojoules
Flour nutrient components providing energy: Carbohydrates, fats, proteins
Energy value of foods determined by burning the food in a bomb calorimeter & measuring the heat produced.
Physiological energy value of foods:
Carbohydrates – 4 kcal / gram
Fats – 9 Kcal / gram
Proteins – 4 Kcal / gram
Dietary sources of energy:
Cereals & millets, Pulses & legumes, Fats & oils, Sugar & jaggery, Nuts & oilseeds
Energy value of wheat & wheat products
Product Kcal / 100 g
Wheat, bulgar 356
Wheat, whole 346
Wheat flour, whole 341
Wheat flour, refined 348
Wheat germ 397
Wheat semolina 348
Wheat vermicelli - 352
Energy requirements: Constituted using BMR and energy requirement for physical activity
Recommendations for energy intakes:
Adult man Adult woman
Sedentary activity 2400 Kcal / day 1900 Kcal / day
Moderate activity 2900 Kcal / day 2200 Kcal / day
Heavy activity 3800 Kcal / day 2900 Kcal / day
NUTRITIONAL ASPECTS OF FLOUR PROTEINS
Proteins is vital molecules required by every living being throughout the life span. Wheat flour also contains protein, a macronutrient that breaks down during digestion to provide a source of amino acids. Our body uses these amino acids for a variety of processes. Some amino acids serve as precursors for other chemicals in our body. For example, our body converts the amino acid tryptophan into compounds that facilitate nerve communication. while many amino acids get reassembled into new proteins within our cells. Each cup of wheat flour contains almost 16 grams of protein.
Some individuals face difficulty digesting the protein in wheat flour, because the flour contains the protein gluten. People with gluten sensitivities or celiac disease should avoid consuming wheat flour to avoid the digestive upset and inflammation that occurs due to exposure to gluten.
Important functions of proteins:
Building muscle mass and other tissues.
Supply amino acids necessary for formation of tissue proteins during growth.
Replace daily loss of tissue proteins due to wear and tear.
Involved in vital metabolic processes in the form of enzymes & hormones
Help in the body’s defense system
Essential amino acids (EAA): EAA cannot be synthesized by the body and have to be supplied through dietary sources
EAA are: Threonine Leucine
Valine Phenylalanine
Tryptophan Lysine
Isoleucine Methionine
Histidine (essential for infants)
Protein quality: Depends on its digestibility; availability of amino acids; the pattern of amino acids & presence of antinutritional factors. The digestibility of most animal proteins are > 90%; Plant proteins when eaten raw, 70 – 90%. Food processing can alter the availability of amino acids, hence protein quality. Amino acid pattern is the major determinant of protein quality.
Nutritional classification of proteins with respect to quality:
Complete proteins: Contain all EAA in adequate amounts. Proteins from animal sources like egg, milk, meat, fish, and poultry.
Partially complete proteins: Limiting in one or more EAA . Proteins from plant sources e.g. cereal proteins – limiting in lysine and Pulse proteins – limiting in methionine.
Mutual supplementation of proteins:
The quality of dietary proteins can be improved by combining different vegetable foods, to get all the EAA. E.g. A combination of cereals and pulses in the ratio of 8:1, with some amount of milk can be effective in meeting the EAA requirement completely.
Dietary sources of proteins
Plant and animal foods are good sources of proteins. Rich sources of good quality protein are: egg, milk, meat, and fish. Other important sources are: Pulses, oilseeds, nuts and cereals & millets.
Soyabean – richest source of protein (around 40 g protein / 100 g)
Egg – 13 g protein / 100 g
Milk – 3 - 4 g protein / 100 g
Cereals – 7 - 9 g protein / 100 g
Pulses – 20 -22 g protein / 100 g
Protein content of wheat & wheat products:
Product Protein (g / 100 g)
Wheat, bulgar 8.2
Wheat, whole 11.8
Wheat flour, whole 12.1
Wheat flour, refined 11.0
Wheat germ 29.2
Wheat semolina 10.4
Wheat vermicelli 8.7
Evaluation of protein quality in flour
Protein quality of flour can be evaluated by chemical methods as well as by using experimental animals.
Chemical method: Amino acid score
Animal experiments:
Protein Efficiency Ratio (PER)
Biological Value (BV)
Digestibility Coefficient (DC)
Net Protein Utilization (NPU)
Protein Digestibility Corrected Amino Acid Score (PDCAAS)
All the animal bioassays except PER take into account the digestibility of the protein
Nutritive value of some food proteins
Protein source BV NPU PER
Egg 96 96 3.8
Milk 90 85 2.8
Meat 74 76 3.2
Fish 80 74 3.5
Rice 80 77 1.7
Wheat 66 61 1.3
Maize 50 48 1.0
Bengal gram 74 61 1.1
Red gram 72 54 1.7
Protein Requirements
Recommendations for mixed vegetable protein with a PDCAAS of 82.5%:
Adults – 1 g / kg body weight / day
Children (1-2 years of age) – 2 g / kg body weight / day
NUTRITIONAL SIGNIFICANCE OF FLOUR CARBOHYDRATES
Carbohydrates (CHO): The single most abundant source of food energy in human diets. Carbohydrate, the family of nutrients that includes starch, sugar and fiber, makes up the majority of wheat flour. A cup of flour contains 86 grams of total carbohydrates, including approximately 73 grams of starch. During digestion, large starch molecules break down into smaller units of glucose, a simple sugar your cells use to make useable energy. As a result, eating foods containing wheat flour provides energy you need to get through the day. Wheat flour also contains almost 13 grams of dietary fiber per cup, which helps to promote healthy digestion.
Functions of CHO:
Sources of metabolic fuels and energy stores.
Structural components of plant cell walls.
Required for oxidation of fat; for regulation of protein and fat metabolism in liver.
Glucose – main source of energy for CNS and heart muscle.
Protein-sparing action – CHO provide energy and spare protein for building and regulatory functions.
Classification of CHO
CHO can be classified based on the number of sugar units, and on their digestibility.
Monosaccharides:
- Glucose – rarely found free in nature; small amounts may be found in fruits, vegetables and honey.
- Fructose – present as free sugar in fruits, vegetables and honey
- Galactose – rarely found free in nature; produced by hydrolysis of lactose during digestion
Disaccharides: Consisting of two sugar units.
- Sucrose (glucose + fructose) – sugar cane and sugar beet; fruits and vegetables.
- Maltose (glucose + glucose) – product of hydrolysis of starch; present in malted wheat and barley.
- Lactose (glucose + galactose) – present only in milk and milk products.
Oligosaccharides: Consisting of 3 to 10 sugar units
Refinish; stachiose; verbascose – present in whole grain legumes and cereals
Polysaccharides: Consisting of more than 10 sugar units
Starch – Main storage polysaccharide (made up of glucose units) in plants; found in considerable amounts in cereal grains, potatoes, tapioca, plantains, etc.
Glycogen – Storage form of glucose in muscle and liver of animals, including humans; not an important dietary source of CHO.
Cellulose – A constituent of cell wall of plants; not digested by humans, but provides bulk to the diet.
Hemicellulose – Present in cell wall, along with lignin.
Pectic substances – Found in the primary cell wall and intracellular layers of plants.
Gums – Highly branched polymers of uronic acids; exudates that protect the site of injury to the plant.
Mucilages – Found in the endosperm of seeds. They hold water to prevent dehydration of the plant.
Classification according to digestibility:
Digestible / available CHO: Monosaccharides, disaccharides and polysaccharides made up of starch.
Non-digestible / unavailable CHO: Oligosaccharides, non-starch polysaccharides, cellulose, hemicelluloses, pectins, gums and mucilages.
Dietary fibre:
Soluble fibre - Pectins, gums, mucilages found in fruits, vegetables & legumes.
Insoluble fibre - Cellulose, hemicellulose, lignin, present in cereals and millets.
Role of dietary fibre in health and disease:
Provides bulk to the diet – feeling of satiety, hence prevents obesity.
Prevents constipation – softens the stools through absorption of water.
Reduces intestinal transit time – increase in faecal bulk and softening of stools in turn reduce intestinal transit time.
Prevents absorption of cholesterol – soluble fibre forms a viscous solution in the intestine, thereby hindering absorption of cholesterol.
Prevents post-prandial rise in blood glucose – soluble fibre shown to be more beneficial to diabetics than insoluble fibre.
Prevents colon cancer by – (a) diluting carcinogens due to increased faecal bulk; (b) decreases the time of contact of mucosa and carcinogens; ( c) absorbs toxic materials; (d) reduces production of carcinogens by altering gut microflora.
Desirable intake of dietary fibre – 40 to 60 g per day.
Sources of dietary fibre – Whole grain cereals, millets and legumes; leafy vegetables, fruits.
NUTRITIONAL SIGNIFICANCE OF FATS
Fats - concentrated sources of energy, providing 9 kcal / gram
Functions:
Essential for absorption of fat-soluble vitamins
Source of essential fatty acids
Reserve source of energy in adipose tissue
Quality of fats:
Fats are made up of fatty acids and triglycerides
Fatty acids:
- Saturated fatty acids (SFA) e.g., palmitic and stearic acid.
- Monounsaturated fatty acids (MUFA) e.g., oliec acid
- Polyunsaturated fatty acids (PUFA) e.g., linoleic and linolenic acids
Essential fatty acids (EFA): Cannot be synthesized by the body
- Linoleic and linolenic acids are EFA, provided through the diet
- They are further metabolized into FA of greater chain length:
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
EPA and DHA have several important biological functions in the body.
- Invisible fats present in cereals, pulses, oilseeds, milk, eggs, meat, etc - a high content of linoleic acid, some amount of linolenic acid.
- Spices have higher content of linolenic acid.- Visible sources of EFA – oils of Soya, sunflower, safflower, groundnut, coconut, Sesame (linoleic acid)
- Mustard and soybean oil ( linolenic acid)
Invisible fats contribute significantly to EFA intake in the diets
High fat diets adversely affect glucose levels – reduce insulin sensitivity; increase blood lipids.
SFA tend to elevate blood cholesterol and increase blood pressure.
Cholesterol – a necessary constituent of cell membranes; present in animal foods, but absent in plant foods. Cholesterol is synthesized by the body, need not be consumed through the diet. High levels of blood cholesterol result in atherosclerosis, a risk factor for heart diseases. Cholesterol intake through diet should be below 300 mg / day. Egg yolk and organ meats such as liver, kidney and brain contain very high amounts of cholesterol.
It is desirable to use a blend of cooking oils, like sunflower, rice bran, groundnut, sesame, etc, to ensure a good balance of EFA. Recommended intake of visible fat – 15 to 25 g / day, preferably as vegetable oils.
NUTRITIONAL SIGNIFICANCE OF VITAMIN AND MINERALS
Vitamins are essential organic nutrients, required in small amounts. They cannot be synthesized by the body. Must be obtained by outside sources like diet, bacteria & sun. They required for growth, maintenance, reproduction.
Consuming wheat flour also contributes to our micronutrient intake the day. Among the nutrients in wheat flour are the B vitamins, which collectively support our metabolism to help our body derive energy from our food. The flour also provides approximately 6% of the recommended daily intake of phosphorus, according to the Linus Pauling Institute. This essential mineral makes up a primary component of our DNA, cell membranes, and bone tissue.
Classes of Vitamins
Fat Soluble Vitamins
Fat Soluble Vitamins are stored in tissues. Examples are A, D, E, and K.
Water Soluble Vitamins:
Not stored in tissues, must have constant supply. Examples are B, B1, B2, B6 & B12, Niacin, Folic Acid and vitamin C.
Function, Deficiency Signs & Sources
Vitamin A (Retinol)
Vitamin A is important for development of healthy skin and nerve tissue. Aids in building up resistance to infection. Functions in eyesight (blindness) and bone formation. Maintain the integrity of tissues. Butter and gee absorbs vitamin A very well. Adult’s vitamin A requirement is 600μg.
Deficiency signs of Vitamin A are retarded growth in the young, the development of a peculiar condition around the eyes known as Xerophthalmia, night blindness and reproductive disorders.
Sources: whole milk, carotene, animal body oils (cod fish and tuna), Green leafy vegetables are the main source of beta carotene. Ripe yellow fruits, such as mango, papaya and tomato are rich sources. Red palm oil is a very good source of beta carotene.
In plant sources, vitamin A present as its precursor called beta carotene (carotenoid pigments). That provitamin is metabolized as vitamin A in Animal or Human bodies. Beta carotene supplies 50% of total Vitamin A requirement. Requirement of beta carotene amount is 04 times than vitamin A requirement.
Vitamin E
It is known as major antioxidant and primary defense against lipid peroxidation. Vitamin A has a role of preventing oxidation of beta carotene and vitamin A in the intestine. In the cells, it prevents lipid peroxidation of PUFA in the intestines. Vitamin A is essential for normal reproduction in Animals and humans.
Deficiency signs: Muscular dystrophy is one syndrome common to all species with vitamin E deficiency in which degeneration of both skeletal and cardiac muscle is observed.
Sources are cereal grains and wheat germ oil, protein concentrates, oil seeds (peanut and soybean oil).
Vitamin E rapidly destroyed in rancid or spoiled fats. That is why these may cause white muscle disease. Utilization of Vitamin E is dependent on adequate selenium.
Vitamin D
Function: is essential for the proper utilization of calcium and phosphorus to produce normal, healthy bones. The requirement of Vitamin D is 200 IU (5μg) for adults and 400 IU for a children.
Deficiency signs: retarded growth, misshapen bones (rickets), lameness and osteoporosis.
Sources: Whole milk, fish liver oils, irradiated yeast, eggs, butter and cheese.
Vitamin K
Vitamin K is necessary for the maintenance of normal blood coagulation.
Deficiency signs: blood loses its power to clot or the time needed for clotting is longer and serious hemorrhages can result from slight wounds or bruises, chronic fat malabsorption.
Sources: wheat bran content vitamin K and other sources are green leafy vegetables, Alfalfa, cabbage, cauliflower, spinach, and soybean, liver.
Water soluble Vitamins
Water-soluble vitamins are not stored in the body and excess amounts of it are flushed out through the urine.
Vitamin C (Ascorbic acid)
Function: has an effect on the metabolism of calcium in the body, collagen synthesize, bone and teeth clarification. In other hand it helps to absorption of dietary iron. As well as ascorbic acid act as a natural antioxidant. It has a capacity to protect against certain type of cancer, cardiovascular diseases and diabetes. The daily requirement of Ascorbic acid is 40mg in adults and children, and 80mg in pregnancy.
Deficiency signs: Human deficiency is scurvy (swollen and painful joints and bleeding gums) and brittleness of bones.
Sources are sprouted grains, citrus fruits, tomatoes, leafy vegetables and potatoes.
Vitamin B1 (Thiamin)
The first vitamin discovered from all of vitamins.
Function: required for the normal metabolism of carbohydrates in the form of thiamine pyrophosphate. As well as plays an important role in nerve conduction.
Deficiency signs: loss of appetite, muscular weakness, severe nervous disorders, general weakness and wasting (BeriBeri).
Sources: raw, whole grains and especially their seed coats and embryos; fresh green forage; and yeast, milk.
Vitamin B2 (Riboflavin)
Function: necessary for normal embryo development, important in the metabolism of energy, amino acids, protein and carbohydrates.
Deficiency signs are soreness of tongue (glossitis), cracking at the angles of mouth (angular stomatitis) and redness with burning sensation in the eyes.
Sources: milk and dairy by-products, yeast, alfalfa, whole grains, wheat bran and synthetic riboflavin rumen synthesis.
Vitamin B 3 (Niacin)
Vitamin B-3 plays a role in converting the food we eat into energy. It helps the body to metabolism of proteins and fats, and it keeps the skin, hair, and nervous system healthy. Other possible benefits of vitamin B-3 stem from its potential cholesterol-lowering, antioxidative, and anti-inflammatory properties. Having a diet low in tryptophans or a condition that reduces the body's ability to convert tryptophan to niacin, such as Hartnup disease or carcinoid syndrome. 60mg of tryptophans give 1mg of Niacin in the body.
Deficiency of Niacin leads to disease known as pellagra. Which is characterized by soreness of tongue and pigmented skin. Mental changes such as insomnia, disorientation, hallucinations and delirium are also seen in pellagra.
Sources are Wheat germs, liver, kidney, heart, fish, groundnuts, fresh vegetables are fairly good sources.
Vitamin B6 (Pyridoxine)
Functions of Vitamin B6
Vitamin B6 helps to convert food into energy. It helps the body produce various neurotransmitters that are required for sending and receiving signals from one nerve to another. It also helps maintain the normal levels of an amino acid, homo cysteine.
Food Sources of Vitamin B6 are Whole grains, milk, beef liver and nuts.
Deficiency of vitamin B6 is unlikely to occur if a balanced diet is consumed. It is usually occurs in association with niacin and riboflavin deficiencies.
Vitamin B9 (Folic Acid)
Functions of Vitamin B9 are Part of an enzyme needed for making DNA and new cells, especially red blood cells. It requires 50- 100 μg per day.
Sources are Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains.
Deficiency of folic acid manifest as megaloblastic anaemia where the red blood cells are larger in size and highly pigmented. This deficiency is highly seen in children and pregnant women’s.
Vitamin B12 (Cyanocobalamin)
Important part of a vitamin needed for maturation of red blood cells, making new cells; important to nerve function, metabolism of folic acid. As well as it requires for synthesis of DNA. The intrinsic factor for absorption of vitamin B12 is glycoprotein. Requirement is 1μg per day.
The deficiency is not wide spread. The persons does not have intrinsic factor, vitamin B12 deficiency manifest as pernicious anemia. The red blood cell count is low and cells are immature and larger in size. The hemoglobin levels are also low.
Sources are Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods, present only in animal originated foods. Synthesized by bacteria.
Mineral Facts
Essential inorganic nutrients, required in small amounts. As many as 20 minerals may be required. Required for growth, maintenance and reproduction.
The Macro minerals
? Calcium Ca
? Phosphorous P
? Potassium K
? Sulfur S
? Sodium Na
? Chlorine Cl
? Magnesium Mg
Calcium (Ca)
Function: major component of bones and teeth and essential in blood coagulation, nerve and muscle function and milk and egg production.
Deficiency signs: retarded growth, deformed bones in kids (rickets), and soft shelled eggs and osteoporosis in adults
Sources are milk, oyster shells and limestone.
Sodium chloride (NaCl)
Considered together because of a close biochemical relationship and are provided as common salt
Function: required for the formation and retention, concentration and pH of body fluids, such as protoplasm, blood. Important in the formation of digestive juices and functions in nerve and muscle activity.
Deficiency signs: poor condition and depressed appetite.
Sources: salt supplements and injectable products.
Phosphorus (P)
Function: essential for the formation of bones, teeth, and body fluids. Required for metabolism, cell respiration and normal reproduction.
Deficiency signs: similar to calcium deficiency, lack of appetite, poor reproduction and unthrifty appearance.
Sources: dicalcium phosphate, bone meal, and low fluorine phosphates.
Potassium (K)
Function: retention and formation of body fluids, pH concentration of body fluid.
Deficiency signs: nonspecific and unlikely under most conditions but may have decreased appetite.
Sources: Grains are a good source.
Manganese (Mn)
Function: Fetal development, under development, milk production and skeleton development.
Deficiency signs: Abortions, reduced fertility, deformed young and poor growth.
Sources: Most use trace mineralized salt.
The Micro minerals
Iodine (I)
Copper (Cu)
Iron (Fe)
Selenium (Se)
Manganese (Mn)
Molybedenum (Mo)
Copper (Cu)
Function: should be present in tissues for iron to be properly utilized, hemoglobin formation and synthesis of keratin.
Deficiency signs: lack of muscle coordination and anemia.
Sources: copper salts.
Iron (Fe):
Function: essential for the function of every organ and tissue of the body (Hemoglobin).
Deficiency signs: seldom occurs in adults, nutritional anemia, labored breathing and pale eyelids, ears and nose.
Sources: Green vegetables and copper or trace mineral salts.
Whole wheat flour offers a number of nutritional benefits over refined wheat flour. such as increased fiber and protein content. but does not always suit every recipe. Its protein content limits rising and spreading during baking, so simply substituting whole wheat flour in place of refined wheat flour often yields denser or less leavened baked goods. To ensure that our baked goods turn out, look for recipes that already include wheat flour, or a mix of wheat and white flours.