BE HEALTHY TO LIVE LIFE ALIVE
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 |
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 |
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. |
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|
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
