Vitamins & Minerals

BE HEALTHY TO LIVE LIFE ALIVE

Health is the only very important aspect of life. If you exist
everything exists for you.
Your health is wealth. If your health is in good condition,
you can enjoy your life to the fullest. It is very important
to take care of your health on your own priority.

Our body needs carbohydrate, fats, protein, vitamins,
minerals, fiber and water.

Vitamins and Minerals




All the above components are required in body in balanced level.
It is very difficult to get all the vital nutrients daily from food.
Food Supplements also plays a vital role as all necessary nutrients
are available in required quantity.

Balanced diet:

A balanced diet comprises of all the essential nutrients like
carbohydrates, protein, vitamin, minerals, fiber in the
desired quantity as per age, sex and other important aspects.



 

Vitamin

Function

Food Source

Deficiency

Excess Intake/Appropriate   Daily dosage

B1

(Thiamine)

Maintains healthy nervous system & promotes Cardiac health.

It helps in breaking of complex food into simpler forms of glucose, fats, proteins which in turn provides energy for carrying out various activities of body.

Whole grains,

Bean,

Peas,

Chick peas ,

Lentils ,

Soybeans ,

Peanuts,

Eggs ,

Vegetables

Beriberi,

Between Age (19 to 64)

1msg/day for men

0.8mg/day for women

B2(Riboflavin)

It helps in production of Red blood cells.

It helps in overall body health and body growth.

It helps to break down carbohydrates, proteins and fats to produce energy, and   it allows use of oxygen in the body.

Meat,

Green vegetables

Milk

Ariboflavinosis

Symptoms

Cracks in the skin at the

corners of mouth, lips fissures

Between Age (19 to 64)

1.3mg/day for men

1.1mg/day for women

B3(Niacin)

Helps to release energy from the foods we eat

Keeps skin & nervous system healthy

Meat

Fish

Wheat Flour

Eggs

Milk

Digestive system disorder

16.5 mg/day for men

13.2mg/day for women

Excess doses for a long time could lead to liver damage..

B4(Adenine)

It helps with protein synthesis.

It also helps in generating energy by being a component of ATP (Adenosine Triphosphate) while working closely with Vitamin B2 & B3.

Brewer’s yeast,

Aloe Vera ,

Green leafy vegetables,

Whole grains,

Honey,

Pepper,

Berries

Deficiency of tryptophan

causes Pellagra.

Symptoms include aggression,

dermatitis, insomnia, weakness

, mental confusion and diarrhea.

Excess of Vitamin can cause nausea,

Gastrointestinal problems like constipation and diarrhea, hair loss, rashes and nerve damage.

Vitamin B5

(PANTOTHENIC ACID)

It’s important for proper functioning   of the nervous system and liver.

Healthy digestive tract

Making RBC  (It carries oxygen throughout body)

It creates hormones related in the adrenal glands.

It’s required for healthy hair, skin and eyes.

Mushrooms

Nuts

Beans

Peas

Lentils

Meats

Poultry

Dairy products

Symptoms of fatigue,

insomnia,depression

,irritability

,vomiting,stomach  pains,

burning feet and

upper respiratory infections.

May cause diarrhea if taken 10 to 20 grams of very high dosage of Vitamin B5.

B6(Pyridoxine)

(Body cannot create Vitamin B6, we need to take supplements)

It helps the body to use and store energy from protein, fat and carbohydrate.

It helps in the creation of haemoglobin which is present in RBC that carries oxygen around the body.

It also works as neurotransmitters.

Poultry

Fish

Bread

Wholegrain cereals like oatmeal, brown rice

Eggs

Vegetables

Soya beans

Potatoes

peanuts

 

 

Peripheral neuropathy

and a pellagra like syndrome

with seborrheic dermatitis,

glossitis and cheilosis and

in adults can cause depression,

confusion,

electroencephalogram

abnormalities and seizures.

1.4 mg/day for men

1.2mg/day for women

Excess of 200mg for a day for a   long time can lead to peripheral neuropathy.

Vitamin H/ B7( Biotin)

It is to break down fat, carbohydrates and protein needed .Very small amount is needed.

Organ Meats

Eggs

Fish

Seeds

Nuts

Sweet Potatoes

Alopecia, Scaly erythematous

dermatitis distributed around

the body orifices, academia,

academia and hearing and

vision problems.

Paresthesias, myalgias and

mild depression

Skin rashes, digestive upset, problems with insulin release and kidney problems.

 

For Adults 100 micro gram per day.

(In metric system, Micro gram is a unit of mass and  is equal  1   millionth of a gram

B9(Folate and folic acid)

It helps the body to form healthy RBC

Broccoli

Leafy green vegetables like cabbage, spinach

Peas

Chickpeas

Breakfast fortified with folic acid in cereals

Folate deficiency anemia

For pregnancy cases please consult doctors.

Excess can damage nervous system if not spotted and treated.

B12 ( Cobalamin)

It’s involved in releasing energy from food.

It keeps nervous system healthy.

It’s involved in making red blood   cells.

Meat

Salmon

Cod

Eggs

Some fortified cereals used in breakfast

Milk

Cheese

Deficiency can cause

Vitamin B12 deficiency

Anemia

Adults 2.4 micrograms

 

dizziness

Vitamin C( Ascorbic Aacid)

It is needed for the growth and repair of tissues in all parts of your body.

It helps to protect cells and keeps them healthy.

It maintains healthy skin, blood vessels, bones and cartilage.

It is used to form an important protein used to make skin, tendons, ligaments and blood vessels, Heal wounds and form scar tissue.

Broccoli,Brussels sprouts

Cauliflower

Green & red peppers

Spinach,cabbage,turnip     greens

Sweet & white potatoes

Tomatoes & Tomato juice

Winter squash

Guava


 

Fat Soluble Vitamin

Function

Food Source

Deficiency

Excess Intake

Vitamin A also known as Retinol

 It helps to form healthy teeth, skeletal and soft tissue, mucus membranes and skin. It is also known as retinol because it produces the pigments in the retina of eye. Vitamin A promotes good eyesight, especially in low light.

Liver oils

Fish oils

Milk

Eggs

Leafy green Vegetables

Orange & Yellow Vegetables

Tomato products

Fruits

Some Vegetable oils

 Liver disorders

Deficiency Impairs immunity and hematopoiesis and causes rashes and typical ocular effects (e.g. xerophthalmia, night blindness)

 

Too much preformed Vitamin A (supplements) is dangerous and may cause Dizziness, headaches, nausea, coma and even death.

*High intakes for pregnant woman is dangerous as it may cause defects in their babies.

Vitamin D

 It helps to regulate the amount of calcium and phosphate in the body. It keeps teeth, bones and muscles healthy.

Fatty Fish such as Salmon,tuna and mackerel)

Fish liver oils

Cheese

Egg yolks

 Bone deformities such as rickets in children and bone pain called Osteomalacia in adults.

 Hypercalcemia can cause nausea,vomiting,weakness   and frequent urination

Toxicity may progress to bone pain and kidney problems which is formation of stones of calcium.

 Vitamin E

 It is an antioxidant. It helps to protect cells from the damage caused by free radicals (Free radicals are compounds formed when our bodies convert the food we eat into energy).

Wheat germ oil

Sunflower,safflower,

Soyabean oil

Sunflower seeds

Almonds

Peanuts,

peanut butter

Beet greens, spinach

Pumpkin

Red bell pepper

Hazelnuts

 Nerve and muscle damage. It results in loss of feeling in the legs and the arms, muscle weakness,loss   of body movement control and vision problems. Weakened Immune system.

 It is not harmful unless excessive supplements of Vitamin E is not taken.

It reduces the blood’s capacity to clot after injury or cut .

It can also have serious bleeding in the brain known   as hemorrhagic stroke.

 Vitamin K

 According to the Harvard School of Public Health, it helps to produce four of the thirteen proteins needed for blood clotting. It also makes proteins for healthy bones and normal blood clotting.

Green leafy vegetables like kale, spinach, turnip greens, collards, mustard green & green leaf lettuce.

Fish

Liver

Meat

Eggs

Vegetables  such as Brussels sprouts, broccoli,

Cauliflower & Cabbage.

To help blood to clot, both vitamin K1 & K2 produce proteins.

Blood clotting or coagulation prevents excessive bleeding internally & externally.

 The effects of Vitamin K toxicity can include jaundice in newborns, anemia due to rupture of red blood cells and jaundice.

x


Advertisement of Best health products
           






 


Minerals

Function

Food Source

Deficiency

Excess Intake

 Calcium

 It helps form and maintain healthy teeth and bones

Milk

Cheese

Dairy Products

 Osteoporosis

 Excessive thirst, Too much calcium means

 kindney has to work harder.

Stomach pain & digestive problems.

Bone pain and muscle weakness

Confusion,lethargy & fatigue

Anxiety & depression

High blood pressure and abnormal heart rhythms.

 Phosphorus

 It builds & repairs teeth & bones.

It helps function of nerves and make muscles contract.

Meats

Poultry

Fish

Nuts

Beans

Dairy products

 It causes bone diseases such as rickets in children & osteomalacia in Adults.

 Excess intake causes diarrhea, as well as hardening of organs & soft tissue.

 Magnesium

 It boosts Exercise performance.

It fights depression.

It can lower blood pressure.

It has benefits against Type-2   diabetes.

It has anti-inflammatory benefits.

It can help prevent migraines.

It reduces Insulin resistance.

Black Eyed peas(cooked)

Almonds

Cashews

Flaxseed

Soy nuts

 Diabetes ,

Poor absorption,

chronic diarrhea,

celiac disease & hungry bone

 Kidney failure is the main cause of magnesium excess.

 Sodium

 The body uses sodium to control blood volume and blood pressure.

It is also required for nerves and muscles to work properly.

Salted nuts

Beans canned with salt added

Frozen breaded meats

Smoked ,cured, salted or canned meat fish or poultry

 Hyponatremia (too low level of sodium in blood)

Kidney failure, heart failure, etc.

 Hypernatremia where the level of sodium

 is too high. Its dehydration state with

 many reasons like not drinking enough

 fluids, diarrhea, kidney dysfunction, and

diuretics.

 Potassium

 It helps to function the nerve and muscles to contract.

It helps your heartbeat stay regular.

It also helps move nutrients   into cells and waste products out of cells.

A diet rich in Potassium helps to offset some of sodium’s harmful effects on blood pressure.

Bananas, oranges,

grapefruit, dates

Cooked Spinach

Cooked Broccoli

Potatoes

Sweet Potatoes

Mushrooms

Peas

Cucumbers

 Weakness

Fatigue

Muscle cramps

Constipation

Arrythmia

 Too much potassium affects the way

 the heart muscles work.

Heart may beat irregularly

Chloride

 It very important  electrolyte in blood

It helps to keep the amount of fluid inside and outside of your cells in balance.

 

Sea weed

Rye

Tomatoes

Lettuce

Celery

 

Hypochloremia ( when body has low level of chloride in body )

Possible causes: Fluid loss through nausea or vomiting

Diarrhea,vomiting,burns,kidney disease,kidney failure and renal tubular acidosis.

It may also lead to feeling of dehydration.

Iron

It is important for the proper functioning of all cells in our bodies.

The main role of iron in the body is in RBCs where it helps to carry oxygen to the body’s cells and tissues.

In the red blood cells, iron combines with a protein called haemoglobin.

Beans & lentils

Baked potatoes

Cashews

Spinach

Whole grain

Enriched breads

Fortified breakfast cereals

 

Iron deficiency Anemia which leads to rapid or irregular heartbeat.

Excess iron in vital organs may

 increase the risk for liver disease(cirrhosis,cancer),

 heart attack or heart failure, diabetes mellitus,osteoarthritis,osteoporosis,

metabolic   syndrome, hypothyroidism,

 

*Note: To reduce excess Iron

reduce consumption of red meat

 

Zinc

It is needed for the body’s immune system to work properly. 

It is found throughout the body in cells.

It plays a role in cell growth,cell division, healing of wound and the breakdown of Carbohydrates. 

It is also needed for the senses of smell and taste.

Whole grains

Milk products

Ready to eat breakfast cereals are fortified with zinc

Oysters

Red Meat

Poultry

Baked Beans

Chickpeas

Cashews

Almonds

Growth retardation

Loss of appetite

Impaired immune function

Hair loss

Diarrhea

Delayed sexual maturation,impotence

Hypogonadism in males

Eye & skin lesions

Too much Zinc can cause

 nausea,

vomiting,

Loss of appetite

Stomach cramps

Diarrhea

Headaches

Low copper levels

Lower immunity

Low levels of HDL Cholesterol

(The “good” cholesterol)

Iodine

Thyroid hormones are made from iodine by body.

These hormones control the body’s metabolism & many other important functions.

*Note: The body also needs these hormones for proper bone and brain development during pregnancy & infancy.

Fish ( Such as Cod & Tuna)

Seaweed

Shrimp

Dairy products such as milk ,yoghurt ,cheese

Breads & cereals

 

Deficiency can lead to

 enlargement of the thyroid(goiter,

Hypothyroidism

*Note: Intellectual disabilities in infants & children whose mothers were iodine deficient during pregnancy.

Hyperthyroidism,

Hypothyroidism

Euthyroid goiter

Thyroid autoimmunity

Selenium

It plays a vital role in thyroid function and metabolism.

It protects body from oxidative stress.

It may help to boost immune system.

It is required to stay healthy.

It may also boost slow age related mental decline.

It is important for reproduction.

It also protects the body from damage caused by free radicals and from infection.

It can reduce risk of heart disease.

Whole grains

Dairy products like milk & yogurt

Turkey

Chicken

Fish

Pork

Shellfish

Eggs

Selenium deficiency in combination with coxsackievirus infection can lead to keshan disease, which is potentially fatal.

Selenium deficiency also contributes( along with iodine deficiency) to kashin Beck disease.

Nausea

Vomiting

Nail discolouration

Brittleness

Hair loss

Foul breath odor

Copper

Together with iron it enables the body to form RBC.

It helps maintain healthy bones, blood vessels, nerves and immune function.

Sufficient copper in the diet may help prevent cardiovascular disease.

Shellfish

Seeds

Nuts

Organ meats

Wheat bran cereals

Whole grain products

chocolate

Problems with connective tissue,muscle weakness,anemia,low white blood cell count, neurological problems and paleness.

Extra copper can kill liver

cells and cause nerve damage.

Wilson disease is fatal if untreated.

Extra copper can also interfere

with how body absorbs zinc and iron.




















































































































































Advertisement of Best health products






*Disclaimer: All information provided are to the best of my knowledge and findings from the web.

For any errors & suggestions kindly send your valuable feedback 



Popular Posts

Discovery of Self Being! Basic concept of Meditation

Download Wallpapers, Job websites info, Entertainment links

Happy Birthday Wishes!

Top & Best Android Apps for your smartphone

The Gurus of Meditation & Inspiration

Suggestions & Feedback Form

Name

Email *

Message *

Way2bliss.com's Index

Tap on the Index & Scroll to the right for more topics