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.

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.

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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.

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

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