Vital Role of Vitamins & Minerals
Health is the only very important aspect of life. If you existeverything 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.

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 NAME : B1 (THIAMINE) |
||
FUNCTION |
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. |
|
FOOD SOURCES |
Whole grains,Bean,Peas,Chick
peas ,Lentils,Soybeans ,Peanuts,Eggs ,Vegetables |
|
|
|
|
|
BeriBeri |
VITAMIN NAME: B2(Riboflavin) |
||
FUNCTION |
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. |
|
FOOD SOURCES |
Meat, Green vegetables, Milk |
|
|
|
|
|
Ariboflavinosis, Symptoms Cracks
in the skin at the corners of mouth, lips fissures |
VITAMIN NAME: B3 NIACIN |
||
FUNCTION |
Helps to release energy from the
foods we eat Keeps skin & nervous system
healthy |
|
FOOD SOURCES |
|
|
|
|
|
|
Digestive
system disorder |
VITAMIN NAME: B4(Adenine) |
||
FUNCTION |
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. |
|
FOOD SOURCES |
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. |
VITAMIN NAME: Vitamin B5(PANTOTHENIC ACID) |
||
FUNCTION |
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. |
|
FOOD SOURCES |
Mushrooms,Nuts,Beans,Peas, Lentils,Meats,Poultry,Dairy
products |
|
|
|
|
|
Symptoms of
fatigue, insomnia,depression,irritability ,vomiting,stomach pains,burning
feet and upper respiratory infections. |
VITAMIN NAME: B6(Pyridoxine)(Body cannot create Vitamin B6, we
need to take supplements |
||
FUNCTION |
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. It helps the body to use and store energy from protein,
fat and carbohydrate. |
|
FOOD SOURCES |
Poultry,Fish,Bread,Wholegrain
cereals ,like oatmeal, brown rice, Eggs, Vegetables, Soya beans, Potatoes,
peanuts, Poultry, Fish, |
|
|
|
|
DEFICIENCY |
Peripheral neuropathy and a
pellagra like syndrome with seborrheic dermatitis, glossitis and
cheilosis and in adults can cause
depression, confusion,electroencephalogram abnormalities and seizures. |
VITAMIN NAME: Vitamin H/B7 (Biotin) |
||
FUNCTION |
It is to break down fat,
carbohydrates and protein needed .Very small amount is needed. |
|
FOOD SOURCES |
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 |
VITAMIN NAME: B9(Folate and folic acid) |
||
FUNCTION |
It helps the body to form healthy
RBC |
|
FOOD SOURCES |
Broccoli,Leafy green vegetables
like cabbage, spinach,Peas,Chickpeas, Breakfast fortified with folic
acid in cereals |
|
|
|
|
|
Folate
deficiency anemia |
VITAMIN NAME: B12 ( Cobalamin) |
||
FUNCTION |
It’s involved in releasing energy
from food. It keeps nervous system
healthy. It’s involved in making red
blood cells. |
|
FOOD SOURCES |
Meat,Salmon,Cod,Eggs, Some fortified cereals used in
breakfast,Milk,Cheese |
|
|
|
|
|
Deficiency
can cause Vitamin B12 deficiency Anemia |
VITAMIN NAME: Vitamin C (Ascorbic Acid) |
||
FUNCTION |
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. |
|
FOOD SOURCES |
Broccoli, Brussels
sprouts,Cauliflower,Green & red
peppers,Spinach,cabbage,turnip greens ,Sweet &
white potatoes,Tomatoes & Tomato juice, Winter squash, Guava |
|
|
|
|
|
Scurvy
(causes bruising, gum and dental problems, dry hair and skin, and anemia.) |
VITAMIN NAME: Vitamin A also known as Retinol |
||
FUNCTION |
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. |
|
FOOD SOURCES |
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) |
|
EXCESS INTAKE EFFECTS |
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 NAME: Vitamin D |
||
FUNCTION |
It helps to regulate the amount of
calcium and phosphate in the body. It keeps teeth, bones and muscles healthy |
|
FOOD SOURCES |
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. |
|
EXCESS INTAKE EFFECTS |
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 NAME: Vitamin E |
||
FUNCTION |
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). |
|
FOOD SOURCES |
Wheat germ oil, Sunflower,Soybeans
oil, Sunflower seedsAlmonds, 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. |
|
EXCESSIVE INTAKE EFFECTS |
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 NAME: Vitamin K |
||
FUNCTION |
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. |
|
FOOD SOURCES |
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. |
|
EXCESS INTAKE EFFECTS |
The
effects of Vitamin K toxicity can include jaundice in newborns, anemia due to
rupture of red blood cells and jaundice. |
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. |
*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