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Chapter- Sports and Nutrition
Q 1. What are nutritive and non-nutritive components of diet? Explain.
Q 2. Write briefly about protein as an essential component of diet.
Or
What are proteins? Discuss.
Q 3. What do you understand by non-nutritive component? Elucidate any four non-nutritive
components of diet.
Q 4. Write the functions of Vitamin D and Vitamin K and mention their sources.
Q 5. What do you mean by balanced diet and nutrition? Explain.
Q 6. Explain any five essential elements of diet.
Q 7. Vitamins are very essential for working of the body and are divided into two groups.
Explain about them.
Q 8. Explain macro nutrients and role in our diet.
Q 9. What are carbohydrates? Differentiate
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Answer Key
Ans 1. Nutritive components of diet are those components which contribute or provide
energy to the body. The nutritive components of diet are proteins, carbohydrates, fats,
vitamins and minerals.
Non-nutritive components of diet are those components that do not contribute to provide
energy or nutrition to the body. Some non-nutritive components like roughage, water, plant
compounds are essential for healthy living.
Ans 2. Proteins are the basic structure of all living cells. These are complex organic
compounds. Protein is a chain of amino acids that contain carbon, oxygen, hydrogen and
nitrogen.
Ans 3. Non-nutritive component of diet do not provide energy or calories. Their main
purpose is to make the food smell better, taste better, last longer, and look better.
Some of these component are essential for body while other harms the body. Four non-
nutritive components of diet are as follows
(i) Food Addictive’s Certain chemical like benzoic acid, sodium benzoate and other chemicals
are used as food preservatives to increase the shelf life of the food.
(ii) Colour Compounds Colours are added to the food to make it look attractive and
colourful. These are non-nutritive components of diet and excess consumption can be
harmful.
(iii) Plant Compounds These are derived from plants and mainly used in small amounts.
Their excess use may be harmful for body, like caffeine, tea leaves.
(iv) Water It is non-nutritive but essential component of diet. It is the main component of
blood that carries nutrients to various cells in the body, regulates the body temperature and
is significant in the excretion of waste products.
Ans 4. Vitamin D is important for bone health, boo immune function, and cell growth, while
Vitamin K is essential for blood clotting, bone health, and heart health. Adequate intake of
these vitamins can be obtained through a balanced diet and exposure to sunlight for Vitamin
D.
Functions of Vitamin D It promotes calcium absorption and supports bone health. It
supports immune function and helps reduce inflammation. It regulates insulin secretion and
glucose metabolism.
Sources of Vitamin D Sunlight exposure is the best source of Vitamin D. A few minutes of
Sun exposure on the skin can produce enough Vitamin D for the day. Fatty fish, such as
salmon, mackerel, tuna, and egg yolks.
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Functions of Vitamin K These are essential for blood clotting and help prevent excessive
bleeding. It helps support bone health by assisting in the regulation of calcium metabolism.
It supports heart health by helping to prevent calcification of the arteries.
Sources of Vitamin K Dark green leafy vegetables, such as spinach, kale, and collard greens,
broccoli, brussels sprouts, cabbage and soybeans.
Ans 5. Balance Diet A balanced diet is that which contains the proper amount of each
nutrient.
A balanced diet consists of all essential food constituents i.e. protein, carbohydrates, fats,
vitamins and minerals in correct proportion.
Salient features of balanced diet are as follows
• A balance diet must contain all the essential constituents in adequate amount.
• There must be definite proportion between the different constituents of food.
• The food should be easily digestible.
Nutrition It is a dynamic process in which the body is made healthy by the consumption of
food.
It is the essential substances or the chemical compositions present in the food that are
essential for the growth and replacement of tissues. If a person takes proper nutrition,
he/she will be physically fit and healthy.
Ans 6. There are many nutrients in the food. These are known as elements. Essential
elements of our diet are
(i) Carbohydrates These are the compounds of carbon, hydrogen and oxygen. Sources Fruits,
milk, vegetables, pulses, bajra, rice, cakes etc.
Function The main function of carbohydrates is to provide energy to the body, brain and
nervous system.
(ii) Proteins are a chain of amino acids that contain carbon, oxygen, hydrogen and nitrogen.
Sources Eggs, milk, meat, beans and animal products.
Function Proteins are the main components of muscles, organs and glands. The cells of
muscles and ligaments are maintained with protein and proteins are used for the growth
and development of children.
(iii) Fats Fats contain carbon, hydrogen and oxygen.
Sources Animal products, milk, cream, cheese, butter, olive oil etc.
Function Fats are a source of energy. They are important for the proper functioning of the
body, Fatty acids provide the raw materials which help in control of blood pressure.
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(iv) Vitamins Vitamins are compounds of carbon. The important vitamins are A. B-complex,
C, D E and K.
Sources Milk, butter, eggs, green vegetables, exposure to sunlight, oil, seeds, fish, amla etc.
nuts,
Function Vitamins play an important role in many chemical processes in the body. Vitamins
are essential for metabolism of fat and carbohydrate and are needed for healthy skin. They
are helpful in RBC production.
(v) Minerals Minerals are iron, calcium, phosphorus, sodium, iodine, copper, chloride etc.
Sources Eggs, milk, meat, green vegetables. pulses, fish, salts, tea and coffee etc.
Function Minerals are essential for proper growth of the body. Calcium is needed for strong
teeth and bones. It is also essential for proper thyroid functioning.
Ans 7. There are two groups of vitamins
(i) Fat Soluble Vitamins The fat soluble vitamins are those vitamins which are soluble in fat.
These include Vitamins A, D, E and K stored in the liver and in body fat.
Vitamin A It is also known as retinol. This is essential for normal growth of the body and
development of eyes and skin.
Deficiency of Vitamin A leads to night blindness and also affects the kidneys, nervous system
and digestive system.
Vitamin D This is essential for the formation of healthy teeth and bones. The presence of
this vitamin in the body enables it to absorb calcium and phosphorus.
It maintains the normal functioning of parathoromone, the hormone secreted by
parathyroid gland. Its deficiency causes rickets, softness of bones and teeth diseases.
• Vitamin E This is essential in increasing the fertility among men and women as well as
proper functioning of adrenal and sex glands. Its deficiency causes weakness in muscles and
heart.
• Vitamin K This is helpful in the clotting of blood. Its deficiency may cause anaemia and
blood do not clot easily.
(ii) Water Soluble Vitamins The vitamins that are composed of nitrogen, sulphur and are
soluble in water, such as Vitamin B-complex, Vitamin C.
• Vitamin B Complex There are 8 vitamins in this group. It includes B1, B2, B3, B5, B6, B7, B,
and B12. They are necessary for growth, proper functioning of heart, liver, kidney and
maintains smooth skin. Its deficiency causes Beri-Beri disease, Pellagra and also decreases
immunity.
• Vitamin B1 (Thiamin) This vitamin is also called thiamin and it is colourless in nature. It
helps in growth and development of body.
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It also play significant role in the assimilation of Vitamin A and synthesis of carbohydrate in
our body. It's deficiency causes Beri-Beri.
• Vitamin B2 (Riboflavin) It is also referred as riboflavin. It is essential to keep the eyes, nose,
mouth, lips and tongue in healthy states. It's deficiency causes Pellagra.
• Vitamin B3 (Niacin) Vitamin B3 or niacin works with other b-complex vitamins to meta-
bolise food and provide energy for the body.
It is involved in energy production, normal enzyme functioning, digestion, promoting normal
appetite and healthy skin.
• Vitamin B5 (Panthothenic acid) It is also called panthothenic acid. It helps in breakdown of
fats and carbohydrates to release energy.
• Vitamin B6 (Pyridoxine) Vitamin B, is a key factor in protein and glucose metabolism as well
as in the formation of haemoglobin. Haemoglobin is a component of red blood cells-it
carries oxygen.
• Vitamin B7 (Biotin) It is also known as biotin. Its deficiency may lead to impaired growth,
depression, muscle strain, etc.
• Vitamin B9 (Folic acid) It's chemical name is folic acid. It is yellow in colour and is essential
for the normal growth and development of the reproductive system.
• Vitamin B12 (Cobalamin) Vitamin B12 is also known as cobalamin, aids in the building of
genetic material, production of normal red blood cells, and maintenance of the nervous
system.
• Vitamin C It is also called ascorbic acid. It is needed for proper growth, development, and
to heal wounds. It is used to make the collagen tissue for healthy teeth, gums, blood vessels
and bones.
Ans 8. Macro nutrients are those nutrients which are required by our body in large amount.
They supply energy and play important role in growth and maintenance of our body. They
include carbohydrates, fats and proteins.
The amount of different macro nutrients a person needs as well as their ratio of nutrients to
each other varies by age and lifestyle.
Role of macro nutrients in our body is as follows
Carbohydrates
• Carbohydrates provide energy to body and regulate blood glucose level.
• It helps in break down of fatty acids and also prevent body from kelosis.
• It participate as reaction intermediates in some vital reactions.
• It aids in bowel movement.
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• It is also stored as the reserve food in the body.
Proteins
• Protein is the building block which is responsible for the growth and maintenance of eyes,
skin, hair, nails and muscle tissues.
• It aids the thousands of bio-chemical reactions. that take place in our body.
• Some proteins act as a hormone in body.
• Some proteins are fibrous and provide cells and tissues with stiffness and rigidity.
• It also transport other important nutrients in body.
Fats
• Fats keep us warm and give protection to organs.
• It also help in production of hormones.
• It helps in maintaining healthy skin and hair.
• It helps in transportation of fat soluble vitamins
• It also boost body’s immunity system.
Ans 9. Carbohydrates are macro nutrients which are the main source of energy in all
activities performed by organisms. These are organic compounds combining carbon,
hydrogen and oxygen. They are broadly of two types – Simple and complex carbohydrates.
The main difference between the two is difference in their chemical compositions.
Simpler carbohydrates have smaller chain of chemical composition in comparison to
complex carbohydrates. Other differences between them are
Simple Carbohydrates (Monosaccharides, Complex Carbohydrates (Polysaccharides)
disaccharides)
These include glucose, fructose, galactose, These include starch, dextrin, glycogen and
sucrose, maltose and lactose. cellulose.
They are water soluble and crystalline. They are insoluble, and are not crystalline.
They taste sweet and are called sugar. They do not taste sweet.
They do not taste sweet
The main sources include fruits, low fat The main sources include bread, cereals,
milk, wheat, rice, maize, bajra, vegetables and
table sugar, refined honey, jam, potatoes, whole pulses.
carrots.
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