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Components of Food: Food is an integral part of human life. It is impossible to survive without it. On its basic level, food is not only vital for human survival but also helps with the growth as well as the well-being of the human body. However, it is not possible to lead a healthy lifestyle only on one kind of food, like just having milk or just having meat. You must have heard about dieticians recommending a balanced diet. A balanced diet is nothing but a combination of foods like milk, vegetables, fruits etc.
Basic foods like milk, eggs, etc. can be broken down into many different components. A balanced diet is a diet that contains a balanced amount of these nutrients. Let us read about the Components of Food and Balanced Diet in detail in this article.
Every food we eat is prepared using more than one ingredient that are obtained from plants and animals.
Plant Food Products:
Plant food products are the various types of edibles that we obtain from plants. Plants provide us with vegetables, fruits, cereals, pulses, spices, nuts, oils etc. which are rich in ingredients required by our body.
Animal Food Products:
Animal food products are the various kinds of food that we obtain from animals. Even animals receive their food from plants or other animals to provide us with different products like milk, eggs, poultry, meat, honey etc.
The components present in food which are needed by our body are called nutrients. The essential nutrients in our food are fats, minerals, vitamins, proteins and carbohydrates. Our food also contains dietary fibres and nutrients that are needed by our body. Let us read about them in detail in the table below:
| Components of Food | Functions of Various Components of Food |
| Carbohydrates | Carbohydrates are the primary source of energy for our bodies. It directly impacts the blood sugar level that are present in food. |
| Fats | Transport several vitamins throughout the body with essential fatty acids. Store energy, protect and insulate the important organs. |
| Proteins | Repair, build, and renew the organs and damaged tissues in the human body. Help in metabolism, act as enzymes, and hormones. |
| Vitamins | Vitamins help in maintaining healthy bones, boost the immune system, heal wounds, repair and damage of cells and convert food into energy. |
| Phosphorus | Helps in bone and teeth formation, nucleic acid formation, and energy transfer. |
| Iodine | Formation of thyroid hormone. |
| Potassium | Osmocontrol-blood and tissue fluid, nerve impulse conduction. |
| Calcium | Helps in the proper functioning of the nervous system and maintains healthy bones. |
| Sodium | Controls the blood pressure, helps in nerve impulse conduction. |
| Magnesium | Helps in bone and teeth formation and energy transfer. |
| Iron | Helps in thyroid gland function, facilitates the formation of haemoglobin. |
| Fibres | Help in food absorption and prevent constipation. |
| Water | They help in absorbing nutrients from the food and release waste from the body in the form of urine and sweat. |
A balanced diet means all the nutrients are present in food in sufficient amounts. Nutrients are necessary for maintaining proper growth and functioning of the body. The requirement of energy varies from person to person depending on age, gender, height, weight, type of occupation, lifestyle and climate of the place where they live. The importance of a balanced diet during the different stages of human development is given in the table below:
| Stages of Life | Importance of a Balanced Diet |
| Infancy | Requirement of breast milk and energy-rich foods for proper growth and reaching important milestones. |
| Childhood | Requirement of energy, bodybuilding and protective food for growth, development and to fight infections. |
| Adolescence | Requirement of bodybuilding and protective foods for a growth spurt, maturation and bone development. |
| Pregnancy | Requirement of a nutritionally adequate diet with extra food for childbearing/ rearing, to maintain health, productivity and prevention of diet-related diseases and to support pregnancy/lactation. |
| Old Age | Requirement of nutrient-dense, low-fat foods for staying physically active and healthy. |
Nutrients play a vital role in our survival. They provide energy to our body, keep various parts of our body healthy, fight against diseases, drive biological activities and are essential for the formation of critical components of our body. So, they are necessary for proper growth of the body and to maintain good health. The various sources of nutrients necessary for our body are provided in the table below:
| Nutrient | Food sources |
| Calcium | Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines |
| Potassium | Bananas, cantaloupe, raisins, nuts, fish, spinach and other dark greens |
| Fibres | Legumes (dried beans and peas), whole-grain foods and brans, seeds, apples, strawberries, carrots, raspberries, and colourful fruit and vegetables |
| Magnesium | Spinach, black beans, peas, and almonds |
| Protein | Red meats, poultry, including chicken & turkey, fish & other seafood, beans and legumes, eggs, dairy products, soy, nuts, some grains. |
| Vitamin A | Eggs, milk, carrots, sweet potatoes, and cantaloupe |
| Vitamin C | Oranges, strawberries, tomatoes, kiwi, broccoli, and red and green bell peppers |
| Vitamin E | Avocados, nuts, seeds, whole-grain foods, and spinach and other dark leafy greens |
| Fats | Nuts, fish, such as salmon and tuna, vegetable oils and seeds |
| Carbohydrates | Quinoa, brown rice, vegetables whole-grain pasta, bread, and other baked goods, oatmeal, fruits and barley |
We hope this article on Components of Food was helpful to you. If you have any queries regarding any of the exams, do reach out to us. We will be glad to help you.
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