Sources and Components of Food - Class 6 Notes & Olympiad Questions

Nutrient

Sources

Main Functions

Carbohydrates

Grains (rice, wheat), tubers (potatoes), sugar

a) Carbohydrates in our food come in the form of sugar and starch. 
b) Starch is found in grains like rice, wheat, and maize, as well as in tubers like potatoes. 
c) Sugar, such as sucrose, is a sweet substance derived from sources like sugar cane. 
d) Foods that are rich in carbohydrates are often called energy-giving foods because they provide us with energy.

Fats

Animal sources of fats include milk, butter, cheese, and meat. Plant sources of fats include oils.

a) Fats are stored in our bodies and are also known as energy-giving foods. 
b) They provide more energy compared to carbohydrates. 

Proteins

Animal sources of proteins include eggs, fish, meat, milk, and cheese. Plant sources of proteins include pulses like beans.

Proteins are often referred to as body-building foods as they aid in body growth and help repair damaged tissues.

Vitamins

Fruits, vegetables, dairy products, meats

a) Vitamins and minerals are together called protective foods as they help protect us from various diseases. 
b) There are different types of vitamins such as A, B, C, D, K, and E. 
c) Each vitamin has a specific role in supporting our health.

Minerals

Dairy products, meat, fruits, vegetables, whole grains

a) Minerals are essential in small quantities and include minerals like sodium, calcium, potassium, iodine, and phosphorus. 
b) They play important roles in our body functions.

Dietary Fibre

Fruits, whole grains, pulses, vegetables

a) Roughage, also known as dietary fibre, is mainly found in plant-based foods such as fruits, whole grains, pulses, and vegetables. 
b) It aids in preventing constipation and maintaining a healthy digestive system.

Water

Found in various foods and beverages

Water is vital for our bodies as it helps in absorbing nutrients from food, transporting those nutrients throughout the body, and regulating body temperature.

Vitamins

Main Sources

Functions

Vitamin A

Mangoes, leafy greens (spinach, kale), carrots, sweet potatoes, apricots, oranges

Supports healthy bones, skin, tissue, and teeth

Vitamin B1 (thiamine)

Whole grain cereals, legumes (beans, lentils), nuts, seeds, pork, enriched rice

Aids in the functioning of the digestive and nervous systems

Vitamin B2 (riboflavin)

Dairy products (milk, yoghurt, cheese), eggs, lean meats, leafy greens, almonds

Promotes body growth and maintains healthy skin, mouth, and Red Blood Cells (RBCs)

Vitamin B12 (cyanocobalamin)

Meat (beef, chicken, fish), eggs, dairy products (milk, cheese), fortified plant-based milk alternatives

Supports the central nervous system and production of RBCs

Vitamin C

Citrus fruits (oranges, lemons, grapefruits), strawberries, kiwi, bell peppers, tomatoes

Keeps gums, teeth, and joints healthy, and boosts the immune system

Vitamin D

Sunlight (exposure to sunlight triggers vitamin D synthesis in the skin), fatty fish (salmon, mackerel), fortified dairy products, egg yolks

Essential for the healthy development of bones and teeth

Vitamin E

Nuts and seeds (almonds, sunflower seeds), spinach, broccoli, avocado, vegetable oils

Supports the immune system and helps in the formation of red blood cells

Vitamin K

Leafy greens (kale, spinach, collard greens), broccoli, Brussels sprouts, green peas, soybean oil

Essential for blood clotting

Minerals

Sources

Main Functions

Calcium

Dairy products (milk, cheese, yoghurt), leafy greens

Builds and maintains strong bones and teeth, supports muscle and nerve function

Iron

Red meat, poultry, fish, legumes, leafy greens

Essential for the production of haemoglobin and oxygen transport in the body

Potassium

Bananas, potatoes, avocados, leafy greens

Helps maintain proper fluid balance, supports muscle and nerve function

Magnesium

Nuts, seeds, whole grains, leafy greens

Supports bone health, energy production, muscle and nerve function

Sodium

Table salt, processed foods

Regulates fluid balance, nerve function, and muscle contractions

Phosphorus

Meat, dairy products, legumes, nuts

Helps build and maintain strong bones and teeth, plays a role in energy metabolism

Zinc

Shellfish, meat, legumes, seeds

Supports immune function, cell growth and repair

Iodine

Seafood, iodized salt, dairy products

Essential for thyroid hormone production, regulates metabolism