Foods with high nutritive value:
1.MILK-
is a basic highly valuable food,specially for vulnerable groups,the ederly and the sick.
The milk contains:
-high biological value protein:caseinogen,lactalbumen
-calcium and phosphoris,milk is the richest source of available(absorbable) calcium
-fat,lactose
-riboflavin and vitamin A and little niacin,thiamine and vitamin C
-is poor in iron and vitamin D,while the little vitamin C is destroyed by oxidation,on pasteurization or boiling
Milk Products:
a)Shimmed Milk(milk from which fat is removed)-has similar nutritive value of milk(specially high bilogical value protein,calcium and B2),exept for fat and vitamin A.
b)Yoghurt-curdled milk,prepared by adding culture of Lactobacillus(or part of yoghurt).It provides the same nutrients of milk.
c)Cream:includes milk fat,with vitamin A and good part of protein and lactose.
d)Butter:milk fat,rich in vitamin A.
e)Cheese:a big variety made by special processes
2.MEAT:
Meat is the muscle of farm animals(cattle),poutry(chicken,ducks,turkeys,pigeons) and fish.
Nutritive value of cattle and poultry:
-high biological value protein:18% of lean muscles
-varied fat,outside muscle
-phosphorus,little iron,poor in calcium
-niacin,B2 and some B1.
Nutritive value of fish muscles:
-high biological value protein(about 10%)
-elements:phosphorus(rich source),iodine in sea fish and calcium in canned fish with bones
-little B vitamins
-fat:varies,only 1% in lean fish,and good content in fat fish,providing vitamins A and D
Shellfish-the nutritive value is nearly similar to fish,whit more protein and little fat.They are usually eaten raw,hence the risk of foodborne infection and the need for shellfish sanitation.
3.EGGS:
Eggs of different pountry are consumed.They are vary in size,but they have nearly similar nutritive value.
The egg commonly weighs 30-60 gm and is made of egg white(58%) and egg youlk(30%) and shell(12%)
Nutritive value of egg:
-egg white made of egg albumen
-egg youlk contains high biological value protein,fat,phosphorus(but little calcium),iron,vitamin A and B vitamins
Total protein contant of the egg is 12% of the weight.
4.VEGETABLES:
Green leafy vegetables are either cooked or consumed raw(having better nutritive value),after thorough washing under running water,to eliminate pathologens,specially ascaris egg,amoeba cysts and fasciola cysts.
Nutritive value of vegetable:
-vitamins:A precursor(carotenes),C,E and K
-elements:iron,calcium and iodine in areas of iodine-rich soil.
Dark leafy of vegetable have more provitamin A and iron content.Cellulose of vegetables in undigested,but valuable to prevent constipation.
5.FRUITS:
-sugars:fructose,glucose,sucrose
-vitamin C,specially citrus fruits and juava
-little carotenes and B vitamins.
6.CEREALS:wheat,corn,rye,rice and others,consumed as whole grains or flour.
Nutritive value of whole grains:
-provide energy and protein
-calcium and iron
-B vitamins-in good amounts
The flour produced by miling of garin and exist high or low extraction flour.
-High extraction flour:more brain is included whit more protein,B vitamins,iron,calcium and fibre.The flour and bread are less white(appears brownish) but of better nutrive value than the white(low-extraction).
-Low-extraction flour:less contents of the grain pass into flour,while more brain is remouved,the flour and the bread appear white.
Brain is made of the outer layers of grain including te germ.
Low-extraction flour and bread are less nutritive value than the high-extraction.
7.PULSES:
Pulses include dried beans,peas,lentile and others,which are the seeds of legumes.They provide:
-protein about 20%
-B vitamins(exept B2 and B12)
-starch
-germinated pulses are also rich in vitamin C
Soyabeans provide high biological value protein(about 40%),fat(up to 20%) and little B vitamins.
Peanuts "monkey nuts" have the similar nutritive value as pulses,whit higher fat content about $0%.
Nuts,walnuts,almonds,pistachio and others have high protein and fat content.
Honey contains sugars,mostrly fructose and glucose(75%),traces of some nutrients and water(20%).
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