•  
agra,ahmedabad,ajmer,akola,aligarh,ambala,amravati,amritsar,aurangabad,ayodhya,bangalore,bareilly,bathinda,bhagalpur,bhilai,bhiwani,bhopal,bhubaneswar,bikaner,bilaspur,bokaro,chandigarh,chennai,coimbatore,cuttack,dehradun,delhi ncr,dhanbad,dibrugarh,durgapur,faridabad,ferozpur,gandhinagar,gaya,ghaziabad,goa,gorakhpur,greater noida,gurugram,guwahati,gwalior,haldwani,haridwar,hisar,hyderabad,indore,jabalpur,jaipur,jalandhar,jammu,jamshedpur,jhansi,jodhpur,jorhat,kaithal,kanpur,karimnagar,karnal,kashipur,khammam,kharagpur,kochi,kolhapur,kolkata,kota,kottayam,kozhikode,kurnool,kurukshetra,latur,lucknow,ludhiana,madurai,mangaluru,mathura,meerut,moradabad,mumbai,muzaffarpur,mysore,nagpur,nanded,narnaul,nashik,nellore,noida,palwal,panchkula,panipat,pathankot,patiala,patna,prayagraj,puducherry,pune,raipur,rajahmundry,ranchi,rewa,rewari,rohtak,rudrapur,saharanpur,salem,secunderabad,silchar,siliguri,sirsa,solapur,sri-ganganagar,srinagar,surat,thrissur,tinsukia,tiruchirapalli,tirupati,trivandrum,udaipur,udhampur,ujjain,vadodara,vapi,varanasi,vellore,vijayawada,visakhapatnam,warangal,yamuna-nagar

Balanced Diet: Vitamins, Fibres, Antioxidants, Practice Problems and FAQ’s

Balanced Diet: Vitamins, Fibres, Antioxidants, Practice Problems and FAQ’s

People want to stay fit and healthy. They follow proper diet plans and exercises for this.

Then also some are worried that they won’t be able to fight the cravings which come when they are trying to make major changes to their diet while dieting? 

But it is true that choosing the correct healthy foods will help eliminate cravings over time. Fewer cravings will allow people to focus more on the things throughout the day that bring happiness. 

heathly food

It is advised to look for foods that are rich in fibre. These foods will give that full sensation and remove the desire to snack in between meals. 

Many studies support the truth that an unhealthy diet is associated with mental health issues like depression and anxiety. Let us see the importance of a balanced diet and the essential nutrients in our diet.

Choosing foods like bananas, fishes, oats, nuts, and seeds will help to boost our mood and assist us in gaining mental clarity. 

A happy body always leads to a happy mind and more happy times!

Table of contents

Balanced Diet

It is a diet that fulfils all the requirements of an individual’s nutritional needs. The components of balanced diet are as follows:

  • Carbohydrates
  • Fats
  • Proteins
  • Vitamins
  • Minerals
  • Water

balanced diet

Sources of nutrients

The source of the various nutrients are given below:

Nutrients

Image

Source

Carbohydrates

1

Grains like wheat and rice, fruits, and vegetables

Fats

1

Cooking oils, nuts, milk and egg yolk

Proteins

1

Milk, eggs, meat, fishes and pulses

Vitamins 

1

Fruits, vegetables, milk, pulses, eggs and meat

Minerals

1

Fruits, vegetables, milk, pulses, eggs and meat

Vitamins

Vitamins are organic substances which are necessary in small quantities for good health, growth and development. Deficiencies can lead to different types of diseases. 

vitamins

Types of Vitamins

Vitamins are classified into two categories on the basis of solubility. They are as follows:

  • Fat soluble vitamins
  • Water soluble vitamins

Fat Soluble Vitamins

Fat soluble vitamins are absorbed via fats. They are stored in fatty tissue. Examples are discussed below:

Vitamin

Characteristics

Vitamin A

  • It is also known as retinol.
  • Sources include papaya, carrots, tomatoes, etc.
  • Required for growth of bones and normal vision.
  • Deficiency causes night blindness and xerophthalmia.

Vitamin D

  • It is also known as calciferol.
  • Sources include meat, egg, yolk, fish etc.
  • Required for growth and maintenance of bone.
  • Deficiency causes rickets.

Vitamin E

  • It is also known as tocopherol.
  • Sources include almonds, peanuts etc.
  • It inhibits the oxidation of unsaturated fatty acids.
  • Deficiency causes muscle weakness.

Vitamin K

  • It is also known as phylloquinone.
  • Sources include green leafy vegetables.
  • Required for coagulation of blood.
  • Deficiency causes poor blood clotting and poor bone development.

Water Soluble Vitamins

Water soluble vitamins dissolved in water and get absorbed. Various examples are discussed below:

Vitamin

Characteristics

Vitamin B complex

  • Sources include meat and dairy products.
  • Deficiency causes anemia.
  • Types of vitamin B are as follows:
  • Thiamin (vitamin B1) - Involved in citric acid cycle.
  • Riboflavin (vitamin B2) - It is involved in oxidative phosphorylation.
  • Niacin (vitamin B3) - It is involved in hydrogen transport.
  • Pantothenic acid (vitamin B5) - It acts as a component of coenzyme A.
  • Pyridoxine (vitamin B6) - It is required for metabolism of amino acids and fatty acids.
  • Biotin (vitamin B7) - It is required for the synthesis of fatty acids and proteins.
  • Folic acid or folate (vitamin B9) - It is required for the synthesis of red blood cells and nucleoproteins.
  • Cyanocobalamin (vitamin B12) - It is required for the synthesis of red blood cells and nucleoproteins.

Vitamin C

  • It is also known as ascorbic acid.
  • Sources include citrus fruits, tomatoes etc.
  • It is required for synthesis of collagen and tooth dentine.
  • It acts as an antioxidant. 
  • Deficiency causes scurvy.

Fibres

Fibre is considered as an important constituent of our diet. Fibre is any type of carbohydrate that our body is not able to digest. It is not digested in our stomach and enters our colon, where it acts as a food source for friendly gut bacteria. Certain fibre may promote weight loss, lower blood sugar levels, and help to fight constipation. 

fibre rich food

The Academy of Nutrition and Dietetics says that consuming about 14 grams of fibre for every 1,000 calories daily intake is good.

Sources of Fibres

The common rich sources of fibres are fruits and vegetables. It includes strawberries, apples, bananas, avocado, pears, spinach, broccoli, beans, berries etc. 

Types of Dietary Fibres

There are two kinds of dietary fibres as follows: 

Soluble Fibre 

It gets dissolved in water and forms a kind of gel in the colon. It help to control blood sugar levels, 

Insoluble Fibre 

 It doesn’t dissolve in water, and helps to increase the movement of material through the digestive system. It can help in preventing constipation because it speeds the passage of foods through the gastrointestinal tract.

Benefits of Dietary Fibres

Dietary Fibre has the Following Benefits: 

  • Reducing cholesterol - Fibres reduce the body’s cholesterol absorption.
  • Promoting a healthy weight - High fibre rich foods like fruits and vegetables are lower in calories.
  • Slow down digestion - Fibre’s presence can slow digestion in the stomach to help you feel fuller for longer.
  • Stimulation of intestine - Fibre naturally adds bulk to the digestive tract, as your body doesn’t digest it. This stimulates the intestines.
  • Maintaining consistent blood sugar levels.

Disadvantages of Intake of More Dietary Fibres

Fibre offers many health benefits, but it’s important to incorporate fibre-containing foods slowly over the course of a few days to avoid side effects, such as gas and bloating.

Antioxidants

Antioxidants are substances (either man-made or natural) which prevent or delay different types of cell damage. They are found in many foods like fruits and vegetables. They are normally available in the form of dietary supplements too. Examples include red wine and apricots which are rich in antioxidants. 

apricot

Examples of Antioxidants

Common examples of antioxidants include vitamin A, vitamin C, beta-carotene, selenium etc.

Practice Problems of Balanced Diet

Question 1. Arun had a lot of orange coloured fruits and vegetables like carrots in his diet, these dietary foods are rich in which vitamin ?

a. Vitamin B
b. Vitamin A
c. Vitamin C
d. Vitamin D

Solution: The other name of vitamin A is retinol. The common sources of vitamin A include papaya, carrots, tomatoes, etc. Its deficiency causes night blindness and xerophthalmia in humans. Hence, the correct option is b.

Question 2. Which of the following is the most essential vitamin for a woman during her early stages of pregnancy to prevent birth defects?

a. Thiamin
b. Folic acid
c. Vitamin E
d. Vitamin C

Solution: Folic acid helps to prevent certain birth defects which are known as neural tube defects. Examples include spina bifida (bifid spinal cord).

Question 3. Which of the following drinks will provide maximum antioxidants? 

a. Black tea
b. Apple juice
c. Cream Milk
d. Red wine

Solution: Red wine has the highest antioxidant activity.

FAQs of Balanced Diet

Question 1. What are the components of a balanced diet?

Solution: A balanced diet fulfils all the requirements of an individual’s nutritional needs. The components of balanced diet are as follows:

  • Carbohydrates
  • Fats
  • Proteins
  • Vitamins
  • Minerals
  • Water

Question 2. What is the difference between fat soluble and water soluble vitamins?

Solution

Fat soluble vitamins

Water soluble vitamins

Vitamins are absorbed via fats

Vitamins are dissolved in water

Examples include vitamins A, D, E and K.

Examples include vitamins B and C.

Question 3. Vitamin C is present in which food sources?

Solution: Vitamin C is present in citrus fruits, guava, tomatoes, broccoli, papayas, peas etc. It is a water soluble vitamin. It protects cells and keeps them healthy. It helps in maintaining a healthy skin, bones, blood vessels and cartilage. It helps in wound healing also.

Question 4. What is the other name of vitamin niacin ?

Solution: The chemical name of vitamin niacin is vitamin B3 which is a water soluble vitamin. It is used by the body for metabolism, that means turning food into energy. Niacin helps in keeping the digestive system, nervous system and skin healthy.

Question 5. Write a short note on dietary fibres?

Solution: Fibre is a carbohydrate present in plant foods such as vegetables, grains, fruits, and legumes. Our body cannot digest fibre, that’s why it travels through the stomach until it ends up in the large intestine. There are two kinds of fibres as follows:

  • Soluble fibre - It gets dissolved in water and forms a kind of gel in the colon. It help to control blood sugar levels, 
  • Insoluble fibre - It doesn’t dissolve in water, and helps to increase the movement of material through the digestive system. It can help in preventing constipation because it speeds the passage of foods through the gastrointestinal tract.

Other Related Topics

The Living World Biological Classification Plant Kingdom
Animal Kingdom Morphology of Flowering Plants Anatomy of Flowering Plants
Structural Organization in Animals Cells: The Unit of Life Biomolecules
Cell Cycle and Division Transport in Plants Mineral Nutrition
Photosynthesis in Higher Plants Respiration in Plants Plant Growth and Development
Digestion and Absorption Breathing and Exchange of Gases Body Fluids and Circulation
Excretory Products and their Elimination Locomotion and Movement Neural Control and Coordination
Chemical Coordination and Integration

Other Related Topic Of Biology

Aakashians JEE Topper

Aakashians NEET UG 2023 Champions Again

Historic Results 2023 Aakashians Qualified +1 Lakh

JEE Advanced 2023

JEE Advanced 2023 Stats

JEE Advanced 2022 Topper

NEET Related Links

NEET Exam 2024

NEET 2024 Exam Dates

NEET 2024 Exam pattern

NEET 2024 Syllabus

NEET 2024 Eligibility Criteria

NEET 2024 Application

NEET UG Counselling

NEET FAQ

NEET UG Result

NEET 2024 Cut Off

Neet 2023 Toppers List Names & Rank

Neet Result 2023 Toppers list rank cut off

Neet Answer key Live Download PDF

Neet 2023 State Toppers List

JEE MAIN Related Links

JEE Main 2024

JEE Main Rank Predictor 2024

JEE Main College Predictor 2024

JEE Main 2024 Exam Dates

JEE Main 2024 Exam pattern

JEE Main 2024 Application

JEE Main 2024 Eligibility Criteria

JEE Main 2024 Syllabus

JEE Main 2024 Physics Syllabus

JEE Main 2024 Maths Syllabus

JEE Main 2024 Chemistry Syllabus

JEE Main 2024 Admit Card

JEE Main 2024 Counselling

JEE Main marks vs rank vs percentile

JEE Advanced Result 2023 live topper list

JEE Exam Preparation - How to calculate your rank jee

JEE Maths Syllabus - Important topics and weightage

JEE Advanced Related Links

JEE Advanced 2024 Exam Dates

JEE Advanced 2024 Application

JEE Advanced 2024 Eligibility Criteria

JEE Advanced 2024 Syllabus

JEE Advanced 2024 Maths Syllabus

JEE Advanced 2024 Physics Syllabus

JEE Advanced 2024 Chemistry Syllabus

JEE Advanced Exam Result

JEE Advanced Exam Dates

JEE Advanced Registration Dates

CUET Related Links

CUET 2024 Eligibility Criteria

CUET 2024 Admit Card

CUET 2024 Exam Pattern

CUET 2024 FAQs

CUET 2024 Counselling

CUET 2024 Syllabus

CUET 2024 Result

CUET 2024 Answer Key

CUET 2024 Preparation

CUET CUTOFF

CUET 2024 Application Form

Talk to our expert
Resend OTP Timer =
By submitting up, I agree to receive all the Whatsapp communication on my registered number and Aakash terms and conditions and privacy policy