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HEALTHY MICRO-NUTRIENTS: NAVIGATE THROUGH IMPORTANCE OF 2 VITAMINS AND MINERALS

Micro-Nutrients

WHAT ARE MICRO-NUTRIENTS?

Micro-nutrients are those nutrients which are essential for the repair of tissues and cells and protect against certain diseases caused by bacteria, virus and fungi. Micro-nutrients include vitamins, calcium and iron. Micro-nutrients are denoted to vitamin and minerals divided into macro minerals, trace elements and water soluble vitamin and fat soluble vitamin.

The nutrients are actually chemical substances required for adequate functioning of body tissues, cells and organs. The human body requires such nutrients to perform certain functions regarding growth, development, repair and protection against certain infections and diseases. As matter of fact, our body is not capable enough to synthesize such nutrients that’s why there need is satisfied through various food alternatives. The presence of micro-nutrients is essential to make a diet balanced and healthy.

The nutrients which are required by the body in fewer quantities are called as micro-nutrients and which are required in large quantities are known as macro-nutrients. In this article, the emphasis will be on micro-nutrients, their sources and utilities.

WHAT MICRO-NUTRIENTS ARE COMPOSED OF?

The micro-nutrients include vitamin and minerals. These nutrients are considered as vital and essential for human body because body cannot produce them. Vitamins are basically organic compounds which are derived from plants and animals and further break down through heat, air or energy. Whereas, the minerals are inorganic in nature and can only be derived from soil and water.

When we eat something, we consume vitamins directly while take minerals through the same food because food digest minerals from water and soil and helps in avoiding malnutrition. The micronutrient values are different in various type of foods that’s why its advised to eat variety of food to get ample amounts of micro-nutrients for body growth and development. Micro nutrients are essential for brain development, immune system maintenance and growth and other body functions. Certain types of micronutrients help in prevention against diseases as well.

WHAT ARE PROS AND CONS OF MICRO-NUTRIENTS?

  • Micro-nutrients are required in smaller amounts to perform certain functions
  • The prime aim of micro-nutrients is the protection against certain diseases.
  • The deficiency of micro-nutrients may leads towards certain diseases like scurvy, goiter and anemia.
  • The excess of micro-nutrients also detrimental and cause serious illnesses like excess of vitamins leads towards nerve and liver damages.
  • These nutrients are found in body in minute concentrations like 1mg/gram
  • The common types of micro-nutrients are vitamins, minerals and trace elements
  • Basically, found in fruits, green vegetables, eggs etc.
  • Assist in growth and protections against certain diseases

WHAT ARE TYPES, SOURCES AND FUNCTIONS OF MICRO-NUTRIENTS?

Vitamins and minerals irrespective of their type absorb in body and perform certain functions. The types include water soluble vitamins, fat soluble vitamins, macro minerals and trace minerals.

WHAT ARE WATER SOLUBLE VITAMINS?

These vitamins are capable to be dissolved only in water and if taken in excess could be released through urine because of inability to be dissolved or stored in body. Each water soluble vitamin has unique function to perform in body.

Type of VitaminOther NameFunctionSourcesRDA/AI Adults more than 19 years
Vitamin B1ThiamineIt converts nutrients into energyFish , meat and grains1.1 to 1.2 mg
Vitamin B2RiboflavinIt is essential for energy production, metabolism and cell functionEgg, milk and meat1.1 to 1.3 mg
Vitamin B3NiacinIt produce energy from the food itemsGreen vegetables, salmon, meat and beans14 to 16 mg
Vitamin B5Pentothenic acidIt is vital for the fatty acid productionAvocado, tuna, meat and mushrooms5 mg
Vitamin B6PyridoxineIt creates red blood cell and snatch sugars from stored carbohydrates to derive energyPotatoes, carrots, milk and fish1.3 mg
Vitamin B7BiotinHelps in metabolism of fatty acids, glucose and amino acids.Spinach, sweet potatoes, almond and eggs30 mcg
Vitamin B9FolateIt is inevitable for cells division processesAsparagus, spinach, liver and peas.400 mcg
Vitamin B12CobalaminIt is helpful in brain and nervous system functions and facilitate in red blood cells formationFish and meat2.4 mcg
Vitamin CAscorbic acidIt is vital for development of main skin in body through creation of collagen and neuro-transmittersLemons, oranges, Brussels etc75 to 90 mg
Water soluble vitamins

WHAT ARE FAT SOLUBLE VITAMINS AND THEIR SOURCES?

Fat soluble vitamins cannot be dissolved in water rather dissolved in fats. Once dissolved, they stored in liver and fatty tissues for consumptions in future.

The fat soluble vitamins, their functions, sources and recommended doses are as follows:

Type of VitaminFunctionSourcesRDA/AI Adults more than 19 years
Vitamin AHelpful in visionLiver, fish, dairy products, carrots, potatoes and spinach700 to 900 mcg
Vitamin DHelp in growth of bones, immune system facilitation and assistance in calcium absorptionSunlight, milk and fish oils600 to 800 IU
Vitamin EAct as antioxidant and protects cells from damagesAlmonds, sunflower seeds and wheat15 mg
Vitamin KAct as blood clotting factor and help in bone developmentPumpkin, green vegetables and soybean90 to 120 mcg
Fat soluble vitamins

WHAT ARE MACRO MINERALS AND THEIR FUCNTIONS ALONG WITH SOURCES?

As name signifies, the macro minerals are required in larger amounts than trace minerals. The macro-minerals and their sources are as follows:

NameFunctionSourcesRDA/AI Adults more than 19 years
CalciumMandatory for bone and teeth development along with muscles and blood vessels functioningMilk, broccoli and green vegetables2000 to 2500 mg
PhosphorusIt’s basically a part of bone and structure of cell membraneYogurt, turkey and salmon700 mg
MagnesiumFacilitate in almost 300 enzymes reactions and responsible for blood pressure regulationBeans and almonds310 to 420 mg
SodiumMaintenance of electrolytic functions and blood pressure regulationsSalt, canned foods and processed foods2300 mg
ChlorideHelp in maintaining fluid balances and production of digestive juicesSeaweeds, salts1800 to 2300 mg
PotassiumHelp in nerve and muscle functionBanana and lentils4700 mg
SulfurIt’s a part of every tissues and present in amino acidsMineral water, onions, garlic, eggsNot established yet
Macro-minerals

WHAT ARE TRACE MINERALS?

The trace minerals are required by the body in smaller quantities yet responsible for really important functions in human body. The detail regarding trace mineral’s sources and nutritional values are as follows:

NameFunctionSourcesRDA/AI Adults more than 19 years
IronResponsible for oxygen supply to muscles and facilitates in certain hormones creation processSpinach and white beans8 to 18 mg
ManganeseIt helps in metabolism of carbohydrates, amino-acids and cholesterolsPeanuts and pineapples1.8 to 2.3 mg
CopperInvolved in certain cognitive and nervous system functionsCashew and liver900 mcg
ZincHelpful in healing wounds, immune system functions and overall growth and developmentChickpeas and crabs8 to 11 mg
IodineImportant role in thyroid regulatory processCod, yogurt and sea weeds150 mcg
FluorideIt’s importance is inevitable for bones and teeth developmentWater and fresh fruit juices3 to 4 mg
Trace Minerals

WHAT ARE GENERAL HEALTH BENEFITS OF MICRO-NUTRIENTS?

Micro-nutrients are really essential not only for growth and development but also to perform certain cognitive and mental processes. They are involved in various hormonal development and facilitation tasks within body which directly associated with growth and general well being.

The antioxidant role of micro-nutrients cannot be ignored as they protect body against external pathogens and safeguard against various diseases.

It is research proven that excessive use of vitamin A and C helps in protection against cancers, heart diseases and Alzheimer disease. The extensive body of research is in support of the facts that adequate utilization of vitamin A, C and E protects against Alzheimer disease.

About 22 studies are in favor of use of calcium reduces chances of heart related mortality. However, it’s a research gap that whether additional intake of micro-nutrients is beneficial for growth and development or not.

WHAT DO MICRO-NUTRIENTS DEFICIENCY CAUSE?

The micro-nutrients are essential elements for growth and development therefore their deficiency may cause serious threats to human health. The deficiency of vitamin A may cause night blindness; deficiency of iodine may halt thyroid process and leads towards goiters, Vitamin C deficiency leads towards scurvy and poor healing of wounds. Furthermore, deficiency of copper cause anemia and deficiency of fluoride cause dental issues.

In short, the deficiency of micro-nutrients has long lasting threats to human health and nutrition.

In addition to all this, in order to avoid micro-nutrient toxicity the excessive utilization of micro-nutrients should be discouraged as well.

CONCLUSION

All in all, micro-nutrients assume a crucial part in supporting our general wellbeing and prosperity. In spite of being expected in more modest amounts contrasted with macronutrients, their importance ought to be considered carefully. Micro-nutrients, including nutrients and minerals, go about as fundamental co-factors in different biochemical responses that are critical for the appropriate working of our body.

From supporting safe framework capability to helping with energy digestion, cell fix, and mental cycles, micronutrients are necessary to keeping up with ideal physiological and biochemical cycles. Their inadequacy can prompt a scope of medical conditions, from compromised safe reactions to formative issues and ongoing illnesses.

It is vital to take note of that a reasonable and different eating routine is fundamental to guarantee a sufficient admission of micronutrients. Various food varieties give changing measures of these fundamental supplements, making it urgent to eat different organic products, vegetables, entire grains, lean proteins, and dairy items.

In specific cases, supplementation may be important, particularly when people have explicit dietary limitations, ailments, or are in danger of lack because of elements like age or pregnancy. Notwithstanding, it means a lot to move toward supplementation under the direction of medical services experts, as inordinate admission of specific micronutrients can likewise make unfriendly impacts.

In our quest for ideal wellbeing, understanding the meaning of micro-nutrients and their parts in our body can prompt informed dietary decisions and better by and large prosperity. By concentrating on these small yet strong components, we can guarantee that our bodies capability ideally and flourish all through our lives.

Frequently Asked Questions

WHAT ARE MICRO-NUTRIENTS?

Micro-nutrients are those nutrients which are essential for the repair of tissues and cells and protect against certain diseases caused by bacteria, virus and fungi.

WHAT MICRO-NUTRIENTS ARE COMPOSED OF?

Micro-nutrients are denoted to vitamin and minerals divided into macro minerals, trace elements and water soluble vitamin and fat soluble vitamin.

WHAT ARE WATER SOLUBLE VITAMINS?

Vitamin B1,2,3,5,6,7,9,12 & Vitamin C

WHAT ARE FAT SOLUBLE VITAMINS?

Vitamin A,D,E,K

WHAT ARE GENERAL HEALTH BENEFITS OF MICRO-NUTRIENTS?

The antioxidant role of micro-nutrients cannot be ignored as they protect body against external pathogens and safeguard against various diseases.

WHAT DO MICRO-NUTRIENTS DEFICIENCY CAUSE?

The deficiency of micro-nutrients may cause illness like, deficiency of vitamin C leads towards scurvy.

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