BENEFITS & SOURCES OF VITAMIN AND MINERAL

BENEFITS & SOURCES OF VITAMIN AND MINERAL

Vitamins and minerals are very good for the body and health. They help in boosting the immune system and also helps in recovering the situation of fatigue.

Water soluble:

B-1: 

It plays a very important role in the metabolism of carbohydrates and is the first detected vitamin b group.The process of metabolism is very important because this process creates energy required for work of the brain and other parts of the body.Vitamin B-1 is also known as Thiamine.

SOURCES:

·       Ham

·       Soymilk

·       Watermelon

·       Acorn squash

B-2: 

Vitamin B-2 plays an important role by protecting the body against cancer. It is very useful for normal tissue respiration.It plays an important role by converting carbohydrates into energy and this energy is utilised by the body.It is very good for skin, nails and eyes. It is also necessary for healthy mucous membrane.

SOURCES:

·       Milk

·       Yogurt

·       Cheese

·       Grains and cereals

B-3:

It reduces cardiovascular risk, because it can be used to treat high cholesterol.Vitamin B3, also known as niacin, is one of eight B vitamins.It plays an important role by converting the food, we eat, into energy. It helps the body to use proteins and fats, and it keep the skin, hair, and nervous system healthy.

SOURCES:

·       meat

·       poultry

·       fish

·       fortified and

·       whole grains

·       mushrooms

·       potatoes

B-5:

Pantothenic acid, is one of the most important vitamins for human life. It’s necessary for our body as they help in making blood cells, and also helps in converting the food you eat into  energy.Vitamin B5 is one of eight B vitamins.

SOURCES:

·       chicken

·        whole grains

·        broccoli

·        avocados

·        mushrooms

B-6:

It helps the body make the hormones serotonin which helps in regulatingthe mood and norepinephrine which helps the body in coping the stress.Vitamin B6 also helps the body make melatonin, which is important in helping regulate the internal clock and sleep.

SOURCES:

·       meat

·        fish

·        poultry

·        legumes

·        tofu

·       and other soy products

·        bananas

B-7:

Vitamin B7 is also known as biotin, is a cofactor which is a necessary substance to activate molecules/enzymes in many different enzyme systems, necessary for:
 energy production,

·        cell growth,

·        production of fatty acids,

·        and the metabolism of fats and amino acids.

SOURCES:

·       Whole grains

·        eggs

·        soybeans

·        fish

B-9: 

Vitamin B9 is essential for human growth and development because it encourages normal nerve and proper brain functioning.It also helps in reducing blood-levels of the amino acid homocysteine (elevated homocysteine levels have been implicated in increased risk of heart disease and stroke) .

SOURCES:
 ·       Fortified grains and cereals

·        asparagus

·        spinach

·        broccoli

·        legumes (black-eyed peas and chickpeas)

·        orange juice

B-12: 

Vitamin B12 is also known as cobalamin is helpful in making red blood cells, which carry oxygen in the blood.The last of the B vitamins to be discovered is the vitamin B12 which has two main roles:   protein synthesis 

·        energy production from fats and proteins.

SOURCES:

·       Meat,

·        poultry,

·        fish,

·        milk,

·        cheese,

·        fortified soymilk and cereals

Vitamin C:

Vitamin C is needed for the growth and repair of tissues in all parts of the body.

It helps the body inmaking collagen which is an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels.Vitamin C is needed for healing wounds, and for repairing and maintaining bones and teeth.

SOURCES:

·       Citrus fruit

·        potatoes

·        broccoli

·       Bell peppers

·       spinach

·        strawberries

·       tomatoes

·       Brussels sprouts

Fat soluble:

Vitamin A:

 Vitamin A has multiple function. It is important for

•  growth and development
• For the maintenance of the immune system
• For good vision

Additionally, adequate zinc is necessary for optimal physical performance, energy levels, and body composition. Zinc affects protein synthesis and is required for proper function of red and white blood cells. It is highly concentrated in our bones, the pancreas, kidneys, liver, and retina

Vitamin A is needed by the retina of the eye in the form of retinal, which combines with protein opsin to form rhodopsin, the light-absorbing molecule necessary for both low-light and color vision. Vitamin A also functions in a very different role as retinoic acid , which is an important hormone-like growth factor for epithelial and other cells.

SOURCES:

·       beef

·       Liver

·       Eggs

·       Shrimp

·        fish

·       fortified milk

·       Sweet potatoes

·        carrots

·        pumpkins

·        spinach

·        mangoes

Vitamin D: 

Adequate vitamin D intake is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth.It is suggested to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.

SOURCES:

·       Fortified milk and cereals,

·        fatty fish

Vitamin E:

Vitamin E is again an important vitamin because it helps in maintaining healthy skin and eyes, and strengthen the body's natural defense against illness and infection (the immune system).

SOURCES:

·       Vegetables oils

·       leafy green vegetables

·       whole grains

·        nuts

Vitamin K:

Vitamin K helps in proper clotting of blood or coagulate, protecting from significant blood loss when thereis any injury.It also plays an important role in keeping the bones strong. Vitamin K is fat-soluble, so the body stores it in the liver and fat tissues.

SOURCES:

·       Cabbage

·       eggs

·       milk

·       spinach

·       broccoli

·       kale

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Minerals: There should be a proper amount of minerals in one’s diet and some of the major minerals are:

Calcium:

Calcium is important for the normal blood clotting, the conduction of nerve impulses, and the contraction and relaxation of muscles and blood vessels, as well as the regulation of body fluids, including hormones and enzymes.

SOURCES:

·       Yogurt

·       Cheese

·       milk

·       salmon

·       leafy green vegetables

Chloride: 

Chloride is an electrolyte mineral that dissolves in water and carries a negative charge.As the chloride dissolves in water, it is found around each and every cell in the human body.Chloride moves easily through cell membranes and delivers nutrients, than removes excess waste upon exiting.

SOURCES:

·       salt

Magnesium:

Magnesium is probably the most important nutrient for the energy powerhouse, the human heart; it helps the heart muscle itself function better. Magnesium also helps in protecting the blood vessels, which is where most heart diseases actually happens.

SOURCES:

·       Spinach

·       broccoli

·       legumes

·       seeds

·       whole-wheat bread

Potassium: 

Potassium is an electrolyte that serves many important functions within the body, such as helping maintain a normal water balance between cells and body fluids, therefore, potassium is an important mineral for the body.

SOURCES:

·       meat

·       milk

·       fruits

·       vegetables

·       grains

·       legumes

Sodium:

Sodium causes the body to retain water, resulting in higher blood pressure. Over time, the muscles in the arteries becomes stronger to deal with the increased blood pressure which effectively thickens the walls of the arteries.

SOURCES:

·       salt

·       soy sauce

·       vegetables

Trace:

Chromium:

Chromium is a metallic element that are required in small amount by the humans. It is an essential part of metabolic process which helps in regulating blood sugar, and helps the insulin in transporting glucose into cells, where it can be used for energy.It also appears to be involved in the metabolism of carbohydrate, fat, and protein.

SOURCES:

·       meat

·       poultry

·       fish

·       nuts

·       Cheese

Copper:

Copper helps in the production of red blood cells, regulation of heart rate and blood pressure, absorption of iron ,prevention of prostatitis, or inflammation of the prostate ,development and maintenance of bone, connective tissue, and organs such as the brain and heart.

In short, copper is useful for brain and heart.

SOURCES:

·       shellfish

·       nuts

·       seeds

·       whole-grain products

·       beans

·       prunes

Fluoride: 

Adding fluoride to the water supply reduces the incidence of tooth decay.Fluoride protects teeth from decay by demineralization and remineralization.But the human body should not consume much of the fluoride as so much fluoride can lead to dental fluorosis or skeletal fluorosis, which can damage bones and joints.

SOURCES:

·       fish,

·       teas

Iodine: 

Iodine is used by the thyroid gland in the body to help in regulating metabolism and development of both skeleton and brain, among other things.Lack of iodine may severely affect the child’s brain function and IQ, and thus there should be a proper intake or consumption of iodine to maintain a healthy body.

SOURCES:

·       Iodized salt

·       seafood

Iron:

 Iron is a part of all cells and does many things in our bodies.For example, iron (as part of the protein haemoglobin) carries oxygen from our lungs throughout our bodies.Having too little haemoglobin is called anaemia. Iron also helps our muscles store and use oxygen.

SOURCES:

·       red meat

·       poultry

·       eggs

·       fruits

·       green vegetables

·       fortified bread

Manganese: 

Manganese is also known as vasodilator, which means it helps the enlarged veins to carry the blood to tissues efficiently like the brain does.Adequate manganese levels or proper intake of manganese in the body can help in increasing the blood flow and decreases the risk of some health conditions like strokes.

SOURCES:

·       nuts

·       legumes

·       whole grains

·       tea

Zinc:

Zinc is necessary for optimal physical performance, energy levels, and body composition.

 Zinc strongly affects protein synthesis and is required for proper functioning of the red and white blood cells (RBC’s and WBC’s).It is highly concentrated in our bones, the pancreas, kidneys, liver, and retina.

SOURCES: 

·       meat,

·       shellfish,

·       legumes,

·       whole grains