Category Archives: Nutrition

Gives information regarding complete nutrition of an organism.

Best Proteins Are Made up of a Chain of Acid Molecules : Health Jaagran

In our society, the concept of protein is treated as an invaluable subject among people. While in many surveys, it is estimated that more than 80 percent of population in country is protein deficient. Now, point is that why protein is so much important for us and by which substance proteins are made up of?

Protein Definition

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Protein is a macro molecule or macro nutrient, that helps in growth, development, maintenance and repairing of body cells.

Significantly, it is known as a body building unit of our body. We can say it as a smallest unit of life. Although, it can be resembled like a single brick of a mansion. Here, protein is a brick and the mansion represents our body.

Therefore, protein is a building block of the human body. It is constituent of all living cells like muscles, bones, cartilage, skin and any other body parts or fluid.

Protein Classification or Protein Types

There are 3 types of proteins:

  • Globular
  • Fibrous
  • Membrane

Proteins Are Made up of

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Proteins are made up of a chain of amino acids. 20 types of amino acids help in making proteins. Out of which, 11 are non-essential and 9 are essential.

Proteins are vital to any living organism. They are the important component of muscle and other tissues. Protein provides essential amino acids and which are important for body metabolism, growth and development of the body. Protein is required for people from all aspects of lifestyle and life stages. Our body constantly uses up protein and does not store it. Therefore, it needs to be replenished every day.

Below the most common 20 amino acids in proteins are listed with their three-letter and one-letter codes:


Charged (side chains often form salt bridges):

  • Arginine – Arg – R
  • Lysine – Lys – K
  • Aspartic acid – Asp – D
  • Glutamic acid – Glu – E



Polar (form hydrogen bonds as proton donors or acceptors):

  • Glutamine – Gln – Q
  • Asparagine – Asn – N
  • Histidine – His – H
  • Serine – Ser – S
  • Threonine – Thr – T
  • Tyrosine – Tyr – Y
  • Cysteine – Cys – C

Amphipathic (often found at the surface of proteins or lipid membranes, sometimes also classified as polar):

  • Tryptophan – Trp – W
  • Tyrosine – Tyr – Y
  • Methionine – Met – M

Hydrophobic (normally buried inside the protein core):

  • Alanine – Ala – A
  • Isoleucine – Ile – I
  • Leucine – Leu – L
  • Methionine – Met – M
  • Phenylalanine – Phe – F
  • Valine – Val – V
  • Proline – Pro – P
  • Glycine – Gly – G

Protein Structure and Formation

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In our body, everything is made up of protein. Body cells, tissues, enzymes, hormones, secretion and even saliva is made up of protein molecules.

There are 20 different types of amino acids in our body.

Out of these 20 amino acids, 11 are non-essential amino acids means that these 11 can be synthesized in our body and we need not to take them from outside i.e. food and remaining 9 amino acids are known as essential amino acids because they can’t be synthesized in our body and we have to take them from outside i.e. food, for keeping ourself healthy.

Protein Function and Need

Different types of protein molecules are formed as per different combination of these 20 amino acids. Particular combination signifies such special function of protein in our body. As we know that enzymes, hormones etc. are a type of protein. So, these proteins are made up of different combination of amino acids for performing specific function of our body part.

An organism uses protein to build, repair, grow and maintain body cells and tissues. It helps to sustain healthy and strong body.

It provides essential amino acids required for healthy metabolism, growth and development.

Our body constantly consumes protein but does not store excess protein. Hence, daily intake of protein is necessary to ensure that our body gets the recommended amount of protein it needs.

  • Protein helps in maintaining body temperature.
  • Promotes body growth and maintenance.
  • It supports body fluid balance.
  • Helps in maintaining cholesterol level.
  • It supports skin and hair health.
  • Supports joint health.
  • Helps in weight management.
  • It acts as a messenger, hormones.

As per ICMR and WHO, a healthy adult needs approx. 1 gm protein/ kg of body weight every day. So, an adult of 60 kg would need approx. 60 gm of protein every day. Due to hectic lifestyle and poor eating habits, many of us may be lacking the required protein in our everyday diet.

As per ICMR, for 1 kg body weight, 1 gm of protein is essential.

For 50 kg body weight 50 gm of protein is required daily.

For children 1.5 gm protein per kg weight and for pregnant women, 1.75 gm protein per kg weight is required daily.

Protein Deficiency Disease

  • Kwashiorkor
  • Marasmus
  • Impaired mental health
  • Wasting and shrinkage of muscle tissues
  • Weak immune system
  • Hair fall
  • Skin problems
  • Oedema
  • Fatal death

Protein Sources or Protein Food List

We can get protein from food items like milk, eggs, cottage cheese (paneer), curd, pulses, fish, dried fruits, meat and poultry.

Protein in Chana

19 gm protein per 100 gm of black chickpea

Protein Content in Egg

13 gm protein per 100 gm of boiled egg

Protein Content in Milk

3.4 gm protein per 100 gm of milk (1% fat)

Protein in Paneer

14 gm protein per 100 gm of paneer

Protein in Banana

1.1 gm protein per 100 gm of bananas

Protein in Moong Dal

24 gm protein per 100 gm of moong beans

Protein Content in Chicken

27 gm protein per 100 gm of chicken

Protein Supplement

NUTRILITE All Plant Protein Powder Supplement, is a tri-blend of Soy protein, Wheat protein & Yellow Pea protein. It gives the tri-benefits of 80% protein that is 100% plant sourced. Also, this branded protein provides all 9 essential amino acids and is lactose free & easy to digest.

Along with regular diet, Nutrilite all plant protein powder can help in filling the gap of protein in everyday diet.

Nutrilite protein provides all of the 9 essential amino acids. The formulation offers the added benefits of naturally occurring soy isoflavones, calcium and iron. Every day, many new cells are being produced and old cells are destroyed in the body. All cells are made of proteins. The body requires 22 different amino acids, out of which 9 are essential amino acids.

Prevention is better than cure. So be alert and be aware of the importance of protein for enjoying a healthy life.

-healthjaagran

We are concluding with the hope that you would be firm about the concept of protein and respectively health in your life. Above, you might have understood the basic definition of protein and the ways in which you can maintain and sustain your good health for a better lifestyle.

Know about the health tips in Hindi (Post, Video)

Please keep in touch for sharing more knowledge.


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Mineral and Energy Resources for Our Healthy Life: Trace Minerals

What is micro-nutrient definition, types and its importance. Be aware about vitamins and minerals, mineral and energy resources, their categories and salient features.

Also, here you are going to know about the functions, sources, RDA, deficiencies and excess toxicity effects of some minerals. Those minerals are iron, zinc, iodine, selenium, manganese, copper and fluorine.

Micro-nutrients (Micro means very small)

Nutrients which are required in very much smaller qualities as compared to macro-nutrients in the body of an organism.

Types of micro-nutrients

  1. Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
  2. Minerals (inorganic compounds): Macro-minerals & Trace minerals.

A). VITAMINS

Vitamins are micro organic compounds. These are made up by plants and animals, which can be broken down by heat, acid or air.

Categorized into two types: i). Water-soluble & ii). Fat-soluble vitamins.

i). Water-soluble vitamins (Vitamin-B group & C)

ii). Fat-soluble vitamins (Vitamin A, D, E, K)

B). MINERALS

Minerals are inorganic compounds present in soil or water and cannot be broken down.

Categorized into two types: i). Major or Macro-minerals & ii). Trace minerals.

i). Major or Macro-minerals

ii). Trace minerals

Minerals which are required in smaller quantity (mcg, µg or mg) than macro minerals.

Salient features of trace minerals
Iron
  • Iron: (RDA= 17 – 20 mg/day)
    • The amount of iron in our body is too less i.e. only appx 5 gm. But it plays very crucial functions in our body.
    • This is a component of Hemoglobin in the blood.
    • Iron absorption is enhanced with acidic environment.
    • Iron must be consumed in accompany with lemonade or salty chhach or fresh juice.
    • Excessive dietary fiber & consumption of tea or coffee (in any form just after meal) can hamper the absorption of iron.
    • Functions:
      • It helps in oxygen transportation from lungs to various organs and carbon dioxide from the organs to the lungs.
      • Helps in making some hormones.
      • It is present in the muscles in the form of Myoglobin for the storage and use of oxygen.
      • It helps in the formation of ATP for energy utilization in the cells.
      • Supports in detoxification of liver from residue of drugs.
      • It helps in strengthening of immune system.
      • It has a role of co-factor for many enzymes.
      • Plays a role in formation of the neurotransmitters.
    • Sources:
      • Fish, Meat, Egg, Lotus, Spinach, Mustard leaves, Mint leaves, Potato and Onion. Also in Bathua, Banana, Dates, Sesame seed, Coconut, Almond, Apricots, Walnut, Whole grain, Bajra, Pea, Gram etc.
    • Deficiencies:
      • Anaemia, which affects optimal growth, stamina, academic performance, physical activity etc.
    • Excess:
      • It is uncommon. But excessive consumption can lead to liver damage, heart diseases and gastro-intestinal disorders.
Manganese
  • Manganese: (RDA= 4 mg/day)
    • It plays vital role in bone formation, blood clotting and reducing inflammation.
    • It is stored in liver, brain, kidney, pancreas and bones.
    • Functions:
      • Helps in metabolism of carbohydrates, amino acids and cholesterol.
      • It supports bone health and reduce blood sugar.
      • Helps in healing wounds.
      • It helps in forming antioxidant enzymes such as superoxide dismutase (SOD) so that to help in building immune system.
    • Sources:
      • Pine apple, Beans, Sweat potato, Spinach, Green and black teas. Also found in Brown rice, Whole wheat bread, Almonds etc.
    • Deficiencies:
      • Growth retardation.
      • Reduced glucose tolerance.
      • Skeletal or bone abnormalities.
      • Infertility.
    • Excess:
      • Respiratory diseases like acute bronchitis.
      • Muscle spasms in face.
      • Tremors and irritability.
      • Hallucinations.
Copper
  • Copper: (RDA= 900 mcg/day or 1.7 mg/day)
    • It plays a vital role in making RBCs, nerve cells and immunity.
    • It is stored in liver.
    • Most of copper found in liver, kidney, brain, heart and skeletal muscles.
    • Functions:
      • Helps in formation of connective tissues and nervous system functioning (neuron signaling).
      • It helps in absorption of iron and energy production.
      • Helps in cardiovascular functions.
      • It helps in improving immune system and reducing free radicals.
    • Sources:
      • Whole grains, Potato, Beans, Yeast, Green leafy food, Cocoa, Black pepper, Meat etc.
    • Deficiencies:
      • Causes cardiovascular diseases and thyroid problems.
      • Menkes disease/ syndrome (genetic defects, growth failure & nervous deterioration)
      • High risk of osteoporosis.
      • Poor immunity.
      • Deficiency may be cause of high intake of Vit.C and zinc.
    • Excess:
      • Nausea
      • Stomach pain
      • Headache
      • Diarrhea
      • Vomiting
      • Dizziness
      • Heart problems, RBCs abnormalities and Jaundice.
Zinc
  • Zinc: (RDA= 10 – 12 mg/day)
    • It is a component of more than 300 enzymes.
    • Zinc is involved in synthesis and degradation of macro and micro nutrients.
    • It is known for reducing severity & frequency of diarrhea. Also acts for improving symptoms of pneumonia, respiratory infections & cold.
    • Functions:
      • Helps in synthesis of genetic expression.
      • Helps in building immune system and wound healing.
      • It is a part of antioxidant mechanism of our body.
      • Helps in metabolism of protein.
      • Supports in storage, production and release of insulin.
      • Helps in structure formation and functioning of cell membranes.
      • Helps in synthesis of the active form of Vit. A for visual pigments.
    • Sources:
      • Whole grain, Wheat, Gram, Soybeans, Pumpkin seed and Watermelon. Also from Sunflower seed, Milk, Chicken, Fish, Egg, Spinach, Mustard, Bathua, Potato, Banana, Orange etc.
    • Deficiencies:
      • Retardation in growth and maturation
      • Poor immunity
      • Diarrhea
      • Hair loss
      • Reduced appetite
      • Delayed wound healing
    • Excess:
      • Causes copper deficiency and lead to:
        • Vomiting
        • Diarrhea
        • Nausea
        • Cramps
        • Weak immune functions
Iodine
  • Iodine: (RDA= 150 mcg)
    • It is a constituent of the thyroid hormone T4(Thyroxine) and T3(Triiodothyronine). These hormones are critically required for metabolic activities.
    • Functions:
      • Helps in thyroid regulations.
      • It helps in growth, development and functioning of brain.
      • Regulates the speed of oxidation within cells and tissues.
      • It plays important role in metabolism of all nutrients, especially energy.
      • Development of muscle and nervous tissues.
      • Maintain circulatory system.
    • Sources:
      • Iodized salt, Sea salt, Salt water fishes, Sea vegetables, Potato, Spinach, Broccoli, Soybean, Almonds, Oats etc.
    • Deficiencies:
      • Goitre – Enlargement of thyroid gland due to iodine deficiency.
      • Cretinism – Incomplete physical development & mental retardness in infants and young children.
      • Hypothyroidism.
    • Excess:
      • Hyperthyroidism
      • Thyroid cancer
      • Auto-immune thyroid disease
Fluoride or Fluorine
  • Fluoride or Fluorine: (RDA= 1.5 – 2.0 mg/day)
    • It fights bacteria of mouth for the maintenance and safety of teeth.
    • Functions:
      • Helps in bone and teeth health
      • It helps to make the tooth enamel more resistant to the action of acids. These acids are produced by the bacteria present in the mouth.
    • Sources:
      • Fluorinated water, Sea foods, Salt water fishes, Tea and Foods growing in fluorine rich soil (through water, fertilizers etc.).
    • Excess:
      • Dental fluorosis
      • Skeletal fluorosis (stiffness of spine, arthritis, paralysis etc.)
      • Knock knee syndrome.
Selenium
  • Selenium: (RDA= 40 - 55 mcg/day)
    • It is important for cognitive function, immune system and fertility in both men and women.
    • Functions:
      • Helps in reducing the risk of miscarriage.
      • It protects against asthma.
      • Helps in cardiovascular functions.
      • Helps in thyroid regulation and reproduction health. Also, helps in prevention from free radicals.
      • It prevents  HIV from progressing to AIDS.
  • Sources:
    • Egg, Brown rice, Fish, Brazil nuts, Sea food, Meats etc.
    • Deficiencies:
      • Fatigue
      • Poor immunity
      • Brain fog
      • Infertility
    • Excess:
      • A garlic-like smell on the breath and a metallic taste in the mouth.
      • Brittle nails and mottled or decaying teeth.
      • Gastrointestinal problems such as nausea.
      • Neurological abnormalities
      • Fatigue and irritability
      • Skins lesions and rashes
      • Hair loss

Minerals are vital as compared to Vitamins. Lack of vitamins causes diseases but lack of minerals may cause even death.

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Nutrients Meaning in Hindi : Healthy Nutrition, पोषक तत्व (न्यूट्रिएंट्स)

Here, we are going to explain the nutrients meaning in Hindi language. You would be enjoy the article. So, keep learning with patience. It would be helpful to every common countryman of India.

पोषक तत्व (Nutrients meaning in Hindi) क्या है ?

भोजन से प्राप्त होने वाले वो रसायनिक पदार्थ (केमिकल सब्सटेंस), जो किसी भी जीव के शरीर के विकास, मरम्मत, रखरखाव और प्रजनन(रिप्रोडक्शन) प्रक्रियाओं के लिए अनिवार्य होते हैं, उन्हें पोषक तत्व कहा जाता है।

पोषक तत्व शरीर को पोषण प्रदान करते हैं और शरीर के विकास और रखरखाव के लिए अति आवश्यक है। पोषक तत्वों के हमारे शरीर में विशिष्ट कार्य हैं और उनके कार्य के अनुसार ही उनकी भिन्न-भिन्न मात्राएं हमारे शरीर को चाहिए होती है।

कृपया ध्यान में रखें कि पोषक तत्व(न्यूट्रिएंट्स) हमारे शरीर के पोषण का स्रोत हैं, जैसे भोजन, जो जीव द्वारा ऊर्जा में परिवर्तित किया जाता है। जबकि पोषण विज्ञान(न्यूट्रीशन) एक जैविक क्रिया है, जिसके अंतर्गत भोजन का पाचन करके अवशेष पदार्थो को शरीर से निष्कासित किया जाता है।

अलग-अलग प्रकार के जीवों की, आवश्यक पोषक तत्वों की जरूरतें अलग-अलग होती हैं।

बड़े पैमाने पर देखा जाए तो पोषक तत्वों को दो वर्गों में बांटा गया है।

पहला, जैविक या अकार्बनिक (ऑर्गेनिक)

दूसरा, अजैविक या अकार्बनिक (इनऑर्गेनिक)

जैविक(ऑर्गेनिक) पोषक तत्वों में ऐसे योगिक(कंपाउंड्स) सम्मिलित होते हैं जिनमें कार्बन शामिल होता है।

अजैविक(इनऑर्गेनिक) पोषक तत्वों में ऐसे योगिक(कंपाउंड्स) सम्मिलित होते हैं जिनमें कार्बन शामिल नहीं होता है।

जानवरों की तुलना में पेड़-पौधों के पोषक तत्वों की जरूरतें बदलती रहती हैं और अलग भी होती हैं, क्योंकि पेड़ पौधे बहुत से पोषक तत्वों को खुद ही निर्मित करते रहते हैं। पेड़ पौधों को लगभग 17 पोषक तत्वों(न्यूट्रिएंट्स) की जरूरत होती है जिनमें से 9 मैक्रोन्यूट्रिएंट्स हैं (nitrogen (N), phosphorus(P), potassium(K), calcium(Ca), sulfur(S), magnesium(Mg), carbon (C), oxygen(O) and hydrogen(H)) और 8 माइक्रोन्यूट्रिएंट्स होते हैं (iron (Fe), boron (B), chlorine (Cl), manganese (Mn), zinc (Zn), copper (Cu), molybdenum (Mo) and nickel (Ni)).


किसी भी जीव के पोषक तत्वों की आवश्यकता के आधार पर पोषक तत्वों को दो वर्गों में बांटा गया है

मैक्रोन्यूट्रिएंट्स(Macro-nutrients)

पहला, मैक्रोन्यूट्रिएंट्स: इस वर्ग के अंतर्गत वे पोषक तत्व आते हैं, जो जीवों को अधिक मात्रा में चाहिए होते हैं (ग्राम्स या ओंस )

  • इसके अंतर्गत रासायनिक पदार्थ जैसे- कार्बोहाइड्रेट, प्रोटीन, फैट और पानी आते हैं।
  • इसके अंतर्गत रासायनिक तत्व जैसे कार्बन, हाइड्रोजन, ऑक्सीजन, नाइट्रोजन, सल्फर और फास्फोरस आते हैं। यह 6 रासायनिक तत्व सभी जीवों के लिए मैक्रोन्यूट्रिएंट्स हैं।
  • माइक्रोन्यूट्रिएंट्स जीवो को विकास और रखरखाव के लिए ऊर्जा प्रदान करते हैं
  • जीवों के शारीरिक निर्माण में अहम भूमिका निभाते हैं।
  • कार्बोहाइड्रेट ऐसे पदार्थ हैं जो अलग-अलग प्रकार के शुगर से मिलकर बनते हैं। कार्बोहाइड्रेट को चार प्रकारों में वर्गीकृत किया गया है पहला, मोनोसैकेराइड्स दूसरा,डाईसैकेराइड्स तीसरा, ओलिगोसैकेराइड्स और चौथा पॉलिसैकेराइड्स।
  • प्रोटीन जैविक पदार्थ हैं, जो अमीनो एसिड्स से मिलकर बने हुए होते हैं और अलग-अलग प्रकार के अमीनो एसिड्स आपस में पेप्टाइड बॉन्ड से जुड़े हुए होते हैं। प्रोटीन भोजन के रूप में लिया जाता है और शरीर में पाचन क्रिया के दौरान प्रोटीएज नामक एंजाइम की सहायता से दोबारा अमीनो एसिड्स में तोड़ा जाता है ताकि अमीनो एसिड्स की अलग-अलग संरचनायें शरीर के विभिन्न हिस्सों में कार्य अनुसार प्रतिक्रिया में सहायक बने।
  • फैट्स या वसा, ग्लिसरीन और फैटी एसिड का मिलाजुला योगिक है, जिसमें कोलेस्ट्रॉल, ट्राइग्लिसराइड, एचडीएल, एलडीएल, वीएलडीएल आदि का भी योगदान रहता है।
    • ऊर्जा प्राप्ति: फैट्स (9 किलो कैलोरी पर ग्राम), प्रोटीन (4 किलो कैलोरी पर ग्राम), कार्बोहाइड्रेट्स (4 किलो कैलोरी पर ग्राम)। शरीर के कार्यों को करने के लिए जिस ऊर्जा की आवश्यकता शरीर को होती है वह ऊर्जा सबसे पहले कार्बोहाइड्रेट्स से, फिर फैक्ट्स से और अंत में प्रोटीन से ली जाता है।

माइक्रोन्यूट्रिएंट्स(Micro-nutrients)

दूसरा, माइक्रोन्यूट्रिएंट्स: इस वर्ग के अंतर्गत वे पोषक तत्व आते हैं, जो जीवों द्वारा मैक्रोन्यूट्रिएंट्स की तुलना में कम मात्रा में चाहिए होते हैं (मिलीग्राम या माइक्रोग्राम )

  • इस वर्ग में विटामिन और मिनरल सम्मिलित हैं।
  • कोशिकाओं के जैव-रासायनिक और शारीरिक कार्यों के लिए अनिवार्य हैं।
  • शरीर को बैक्टीरिया, वायरस आदि से बचाने में अहम भूमिका निभाते हैं।
  • मिनरल्स एसे तत्व हैं, जो चयापचय(मेटाबोलिक) क्रियाओं के लिए अति आवश्यक होते हैं।
  • विटामिंस एसे जैविक पदार्थ हैं, जो हमारे शरीर के लिए अति आवश्यक हैं और भिन्न भिन्न प्रकार के प्रोटींस के लिए को-फैक्टर या को-एंजाइम की तरह काम करते हैं तथा मेटाबोलिक नियंत्रक और एंटीऑक्सीडेंट्स की भूमिका भी निभाते हैं।
  • विटामिन्स की कमी से बीमारी होती है। लेकिन मिनरल्स की कमी से मौत भी हो सकती है, क्योंकि हमारे अंग प्रणाली में, मिनरल्स के बहुत ही अहम् कार्य होते हैं, जैसे- आयरन की कमी से शरीर में हिमोग्लोबिन का कम होना, कैल्शियम की कमी से हार्ट अटैक होने की संभावना आदि।

आवश्यक पोषक तत्व(एसेंशियल न्यूट्रिएंट्स)

ऐसे पोषक तत्व जो किसी जीव द्वारा उसकी शारीरिक और जैव रासायनिक क्रियाओं के लिए आवश्यक होते हैं। लेकिन उन पोषक तत्वों का जीव के शरीर में या तो अभाव होता है या फिर जीव के शरीर में बनते ही नहीं है। साधारण भाषा में हम यह कह सकते हैं कि जीव को उन पोषक तत्व को भोजन के रूप में बाहर से लेना होता है।

  • भोजन से ही लेना होता है।
  • मेटाबोलिक क्रियाओं के लिए अति आवश्यक पोषक तत्व होते हैं।
  • आवश्यक पोषक तत्वों की सूची: 9 अमीनो एसिड्स (phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine), 2 फैटी एसिड्स (alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid)), 13 विटामिंस (vitamins A, C, D, E(tocopherols and tocotrienols), K, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12), 15 मिनरल्स (potassium, chloride, sodium, calcium, phosphorus, magnesium, iron, zinc, manganese, copper, iodine, chromium, molybdenum, selenium and cobalt (component of vitamin B12).
  • उत्तम स्वास्थ्य प्राप्त करने के लिए, हमें इन पोषक तत्वों को अच्छे भोजन के साथ साथ खाद्य सप्लीमेंट्स के रूप में भी अलग से लेना होता है।

अनावश्यक या गैर जरूरी पोषक तत्व

ऐसे पोषक तत्व जो किसी भी जीव के शारीरिक और जैव रासायनिक क्रियाओं के लिए आवश्यक होते हैं। लेकिन उन्हें बाहर से लेने की आवश्यकता नहीं होती है, क्योंकि वे पोषक तत्व जीव के शरीर में स्वतः ही निर्मित होते रहते हैं एवं बाहरी स्रोत या शरीर में उनकी उचित मात्रा उपलब्ध होती है।

  • शरीर में खुद ही बनते रहते हैं।
  • खाद्य सप्लीमेंट्स के रूप में लेने की आवश्यकता नहीं है।

फाइटोन्यूट्रिएंट्स या प्लांट न्यूट्रिएंट्स

पेड़ पौधों से प्राप्त होने वाले मुख्य पोषक तत्वों को फाइटोन्यूट्रिएंट्स या प्लांट बेस्ड न्यूट्रिएंट्स कहा जाता है। ये पोषक तत्व पौधों से प्राप्त होने वाले रासायनिक तत्वों के रूप में जाने जाते हैं जिनमें पौधों से प्राप्त होने वाले पोषक और ग़ैर-पोषक तत्व दोनों ही सम्मिलित होते हैं। जैसे पॉलिफिनॉल्स, फ्लेवोनॉयड्स, रेसवेराट्रॉल और लिगनेंस आदि।

Phyto-nutrients are plant based compounds which are rich in antioxidants and are key ingredients to help neutralize free radical damages.

Combination of vitamins and minerals with phyto-nutrients induces high potential effect of nutrients for empowering immune system of an organism.
  • इनमें शक्तिशाली एंटीऑक्सीडेंट प्रभाव होते हैं। हम देखते हैं कि पेड़ पौधों का जीवन लंबा और शानदार होता है।
  • ये पोषक तत्व पेड़-पौधों के रंग और छिलके से प्राप्त होते हैं।
  • अभी भी इन तत्वों की खोजबीन जारी है कि, ये जीवों के स्वास्थ्य को बेहतर बनाने में कितने समर्थ हैं।

“Nutrients are lifeline of our healthy and wealthy lifestyle” – healthjaagran

Nutrients meaning in English.

You might have learnt so much things about nutrients meaning in Hindi. This article would be helpful to you. So, please feel free to share your feelings with us to grow more in life. Normally, it is tough to find exact nutrients meaning in Hindi language. But, here you found lots of information about different types of nutrients in Hindi version.


Nutrition Meaning in Hindi – Amazing Facts on Nutrition in the World

Nutrition is an important pillar of optimal health. So, it is needed to maintain body nourishment with good nutrition. Here, we are going to learn basics of nutrition in Hindi language. Nutrition meaning in Hindi language would be quite easy to understand for every common countryman in India.

न्यूट्रीशन या पोषण (Nutrition Meaning in Hindi) क्या है ?

यह विज्ञान की वह शाखा है, जिसमें हम शरीर के पोषण के बारे में जानते हैं।

पोषण विज्ञान के अंतर्गत हम यह जानते हैं कि भोजन से प्राप्त पोषक तत्व और अन्य तत्व, किस प्रकार हमारे शरीर की कोशिकाओं के रखरखाव, उनकी मरम्मत और विकास में सहायता करते हैं और साथ ही साथ कैसे हमारे अच्छे स्वास्थ्य या रोगी अवस्था से संबंध रखते हैं।

यह विज्ञान किसी भी व्यक्ति के स्वास्थ्य या रोगी अवस्था मे होने के संबंध में, भोजन और पोषक तत्वों की क्रियायें, उनके परस्पर संबंध और संतुलन को दर्शाता है।

Antoine Lavoisier (फ्रेंच केमिस्ट) को “पोषण और रसायन विज्ञान ” का पितामह कहा जाता है। 1970 में उन्होंने उपापचय(मेटाबॉलिज्म) की संकल्पना की और बताया कि, कैसे भोजन, ऑक्सीजन की सहायता से, उस्मा(हीट) और पानी में बदलता है और उर्जा उत्पन्न करता है।

पोषण(न्यूट्रीशन) हमारे जीवन में बहुत ही महत्वपूर्ण किरदार निभाता है। इसका प्रभाव हमारे जीवन में जन्म से पहले और जन्म के बाद भी, दोनों ही अवस्था में रहता है लेकिन फिर भी हम हमेशा जागरूक नहीं होते हैं और जन्म से मृत्यु तक पोषण हमारे स्वास्थ्य को अनेकों प्रकार से प्रभावित करते रहता है।

पोषण विज्ञान में उन प्रक्रियाओं का भी व्याख्यान होता है जिनके द्वारा कोई भी जानवर, व्यक्ति या पेड़ पौधा, भोजन से अपना पोषक तत्व प्राप्त करता है।

पोषण(न्यूट्रिशन) की प्रक्रियाएं(Processes) निम्नलिखित हैं

  • इंजेस्शन(Ingestion):भोजन ग्रहण करना
  • डाइजेशन(Digestion): भोजन के बड़े टुकड़ों का पाचन क्रिया के द्वारा छोटे टुकड़ों में बटना
  • अब्जॉर्प्शन(Absorption): भोजन से मिले पोषक तत्वों का छोटी ऑत में अवशोषण
  • ट्रांसपोर्टेशन(Transportation): पोषक तत्वों का रक्त संचार में प्रवाहित होना
  • यूटिलाइजेशन(Utilization): कोशिकाओं द्वारा पोषक तत्वों का उपयोग करना
  • एक्सक्रिशन(Excretion): पोषक तत्वों का उपयोग करने के पश्चात कोशिकाओं द्वारा अनुप्रयोग में लाए जाने वाले बेकार उत्पादको का बाहर निकालना

अच्छा पोषण हमारी स्वस्थ जीवन शैली का बहुत ही महत्वपूर्ण हिस्सा है। शारीरिक गतिविधियां, सकारात्मक सोच और उचित आराम या नींद के साथ-साथ अच्छा पोषण ही हमारे संपूर्ण स्वास्थ्य को बनाए रखने में हमारी सहायता करता है। यह हमारे स्वस्थ वजन को पाने में और लंबी पुरानी बीमारियों के खतरे को कम करने में भी बढ़ावा देता है।

किसी भी जीव के पोषण को प्रभावित करने वाले कारक(Factors) निम्नलिखित हैं

  • भोजन और खाने के तौर-तरीकों में सामाजिक बाध्यता
  • तौर-तरीकों में सांस्कृतिक बाध्यता
  • खाने के तौर-तरीकों में आर्थिक विवशता
  • आदतों का मनोवैज्ञानिक मुद्दा

अपने आप के प्रति अच्छा महसूस करना और अपने स्वास्थ्य का ध्यान रखना, हमारी आत्म-छवि और हमारे आत्म-सम्मान के लिए भी बहुत ही महत्वपूर्ण है। हमेशा स्वस्थ जीवन शैली को बनाए रखने का प्रयास करें और वही करें जो हमारे शरीर के लिए सही है।

किसी भी जीव में पोषक तत्वों का अनुचित और अपर्याप्त मात्रा में होना, कुपोषण को बढ़ावा देता है।

कुपोषण (Malnutrition) क्या होता है ?

किसी भी जीव के द्वारा लिए जा रहे भोजन में पोषक तत्वों की कमी, पोषक तत्वों की अधिक मात्रा या फिर किसी भी प्रकार का असंतुलन होकर, उसके स्वास्थ्य में हानि होने की अवस्था को कुपोषण कहते है।

किसी भी जीव के शरीर में पोषक तत्वों की उचित मात्रा न होना कुपोषण कहलाता है।

कुपोषण के कारण, Causes

  • अच्छा आहार ना होना
  • पाचन तंत्र की स्थिति अच्छी ना होना
  • कोई बीमारी होना

कुपोषण के लक्षण, Symptoms

  • थकान
  • सिर चकराना
  • वजन कम होना
  • एकाग्रता शक्ति का कम होना आदि

कुपोषण का उपचार, सही समय पर, सही से न करने पर, शारीरिक और मानसिक विकलांगता हो सकती है।

कुपोषण को व्यापक रूप से दो समूहों में बांटा गया है

पहला अंडरन्यूट्रिशन

इस प्रकार का कुपोषण, पोषक तत्वों की कमी के कारण होता है।

  • जिसके अंतर्गत उर्जा की कमी के आधार पर तीन निम्न प्रकार होते हैं – अंडर वेट under weight (उम्र के अनुसार कम वजन होना), स्टंटिंग stunting (उम्र की तुलना में कम ऊंचाई होना), और वेस्टिंग wasting (शरीर की ऊंचाई की तुलना में कम वजन होना)।
  • विटामिन और मिनरल की कमी एवं अधिक मात्रा के आधार पर कुपोषण होना, जिसमें एनीमिया, रिकेट्स, पेलेग्रा, नाइट ब्लाइंडनेस, स्कर्वी आदि प्रकार की बीमारियां होती है।

दूसरा ओवरन्यूट्रिशन

यह कुपोषण उर्जा की अत्यधिक मात्रा होने के कारण होता है। जिसमें निम्न प्रकार होते हैं- ओवरवेट, ओबेसिटी और आहार संबंधी नॉन कम्युनिकेबल बीमारियां जैसे हृदय रोग, डायबिटीज, कैंसर आदि।

कुपोषण हर देश के लोगों को प्रभावित करता है। इसलिए हमें जरूरत है कि हम खुद कुपोषण संबंधी जानकारी के लिए जागरूक रहें और साथ ही साथ लोगों को भी जागरूक करें। इसके अलावा हमेशा पौष्टिक आहार ही लें ताकि हमारे शरीर का पोषण पर्याप्त मात्रा में रहे।

“Eat right to do a fight against foreign particles ”

– healthjaagran

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What Are Best and Powerful Macro Minerals and Their Functions

Do you know about macro minerals and their functions. In addition, we will share their types, sources, deficiencies and toxicity effects. Here is the detail of minerals like calcium, phosphorus, magnesium, sodium, chloride, potassium and sulfur.

Micro-nutrients (Micro means very small)

Nutrients, which are required in very much smaller qualities as compared to macro-nutrients in the body of an organism.

Types of micro-nutrients

  1. Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
  2. Minerals (inorganic compounds): Macro-minerals & Trace minerals.

A). VITAMINS

Vitamins are micro organic compounds. These are made up by plants and animals which can be broken down by heat, acid or air.

Categorized into two types: i). Water-soluble & ii). Fat-soluble vitamins.

i). Water-soluble vitamins (Vitamin-B group & C)

ii). Fat-soluble vitamins (Vitamin A, D, E, K)

B). MINERALS

Minerals are inorganic compounds present in soil or water and cannot be broken down.

Categorized into two types: i). Major or Macro-minerals & ii). Trace minerals.

i). Major or Macro-minerals

Minerals which are required by an organism in greater amount (in mg) than trace minerals for performing specific functions of body.

Macro minerals and their functions

Calcium
  • Calcium: (RDA = 600-800 mg/day)
    • It is present in our body in greatest amount.
    • Mostly calcium in concentrated in the bones and teeth i.e. appx. 1000-2000gm.
    • Blood calcium level must be maintained within limits (9-11 mg/dl). Above range, it leads to muscle stiffness and below range, it leads to uncontrolled muscular contraction. Low blood calcium level occurs due to deficiency of Vit-D or due to abnormal parathyroid hormones.
    • Functions:
      • Active role in various metabolic reactions e.g. muscle function (contraction & relaxation), blood vessel contraction, blood clotting, heart functioning etc.
      • Helps in bone health with proper structure/rigidity/strength and functioning of bones & teeth.
      • Helps in blood pressure regulation and protection against hypertension.
      • Calcium is required for transmission of nerve impulses.
      • Calcium is also required for cell metabolism.
    • Sources:
      • Milk & dairy products, Bajra, Wheat, Rice, Almond, Sesame seed, Coconut, Soyabean, Mustard, Spinach, Bathua etc.
    • Deficiencies:
      • Incomplete bone mineralization and brittle teeth.
      • Osteoporosis and loss of teeth in adults.
      • Low blood calcium level lead to muscular spasms (Tetany).
    • Excess:
      • Risk of kidney stone formation.
      • Acts as an inhibitor in the absorption of iron and zinc.
      • Higher risk of cardiac issues due to deposition in arteries.
Phosphorus
  • Phosphorus: (RDA = 600-800 mg/day)
    • Helps in bone health and cell membrane structure.
Magnesium
  • Magnesium: (RDA = 300-340 mg/day)
    • Helps in enzymatic reactions and blood pressure regulation.
Sodium
  • Sodium: (RDA = 1000-2100 mg/day)
    • Common salt is the major source of sodium for our body.
    • Functions:
      • Helps in fluid balance and maintenance of blood pressure.
      • Helps in retaining body water.
      • Acts as an acid-base balancer & osmotic pressure regulator.
      • Helps in absorption of various nutrients.
      • Helps in nerve impulse conduction and muscular contraction.
    • Sources:
      • Common salt/Sodium chloride, Food additives, Mustard, Bathua, Salt water fish, Packaged food, Milk, Cheese etc.
    • Deficiencies:
      • Continuous vomit and diarrhoea and excessive sweating.
      • Nausea, Muscular cramps and in case of no treatment, patient can stay in shock & coma.
      • Severe sodium loss can be fatal.
    • Excess:
      • Cardiac problems like high blood pressure.
      • Kidney stones due to excess urinary calcium output.
      • Fluid retention in the body.
Chloride
  • Chloride: (RDA = 1800-2300 mg/day)
    • Helps in fluid balance and in making digestive juices.
Potassium
  • Potassium: (RDA = 3000-3750 mg/day)
    • Maintains cellular functions inside cell, those are performed by sodium outside the cell.
    • Functions:
      • Helps in fluid balance, nerve transmission and muscle function.
      • Maintain cell integrity and constant heartbeat/ cardiac rhythm.
      • Helps in functioning of various enzymes.
      • Maintain acid-base balance and osmotic pressure in the cell.
      • Maintain blood pressure.
    • Sources:
      • Milk, Curd, Banana, Melon, Spinach, Lettuce, Bajra, Orange, Grape, Tomato, Potato, Carrot, Soybean, Almonds, Meat etc.
    • Deficiencies:
      • Diuretic medicines side-effects potassium deficiencies.
      • Potassium deficiency causes high blood pressure.
      • Diarrhoea can cause severe potassium deficiency.
      • Can cause fatal.
    • Excess:
      • Affects heart functioning and reduces heart beats and lead to heart attack.
Sulfur
  • Sulfur: (RDA (Sulfur amino acids (methionine & cysteine)) = 15-18 mg/kg body weight/day)
    • Helps in making tissues as contained in amino acids.

ii). Trace minerals

Minerals are vital as compared to Vitamins. Lack of vitamins causes diseases but lack of minerals may cause even death.

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Facts on the Importance of Recommended Dietary Allowance (RDA)

What is recommended dietary allowance

The Recommended Dietary Allowances (RDA)are the safe intake levels of the essential nutrients. These levels are found to be adequate or sufficient to meet the nutrients requirement of nearly all healthy individuals in a specific life stage along with gender group.

( RDA INTAKE = NUTRIENTS REQUIREMENT + SAFETY MARGIN )

Every organism need a wide range of nutrients to lead a healthy and active lifestyle. The amount of each nutrient requirement for an individual depends on his/her age, body weight, physical activity, physiological states i.e. pregnancy, lactation etc. So, the requirement of all nutrients varies from individual to individual.

Nutrient requirement is the requirement of particular nutrient in the minimum amount that needs to be consumed by an organism. It is used for preventing from the symptom of deficiencies. Also, it is required to maintain adequate level of the nutrient in the body of an organism.

RDA Chart for Vitamin A, Vitamin B – group and Vitamin C ( Report by a expert group of ICMR- Indian Council Of Medical Research)
RDA Chart for Vitamin D, Vitamin E, Vitamin K, Vitamin B7 and Vitamin B5
Displays RDA Chart for amino acids
RDA Chart for carbohydrates, protein, fats, calcium, iron, zinc and magnesium
RDA Chart for chloride, chromium, copper, iodine, manganese, molybdenum, phosphorus, potassium, selenium and sodium

Importance of RDA standards

  • RDA helps in comparing RDA intakes of individuals that allows in making estimation for probable risk of deficiency among individuals.
  • It helps in upgrading the nutrient requirements in clinical management of diseases.
  • Helps public health nutritionists to compose diets for schools, hospitals, gyms, fitness classes, an individual etc.
  • It helps in designing, developing nutrition programmes and policies for health care policy makers and public health nutritionists.
  • Helps in planning and procuring food supplies for different groups of population.
  • It helps in evaluating the adequacy of food supplies in meeting national nutritional needs.
  • RDA helps in making food consumption records of individuals and populations.
  • Helps in establishing standards for the national feeding programmes, implemented by the Government for its vulnerable population.
  • Helps in providing nutritional education programmes for the groups of population.
  • It helps in searching and developing new food product ranges and dietary supplements by the industry. It is beneficial for enhancing health of an individual.
  • RDA helps in establishing guidelines for the national labeling of packaged foods. In India it is done by Food Standards Safety Authority of India (FSSAI).

We can say that the RDA is just like a minimum level of lubrication oil in our vehicle engine (Engine represents our body).

If lubrication oil level of vehicle engine is low, then engine will run for sometime but not for a long life.

In same way, if RDA is not followed by us, we will run for sometime but not for a long life.

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Fat Soluble Vitamin Functions, Sources and Definition

Here, we are going to know about fat soluble vitamin functions deeply. But, before that we need to understand basics about micro nutrients.

Micro-nutrients (Micro means very small)

Nutrients, which are required in very much smaller qualities as compared to macro-nutrients in the body of an organism.

Types of micro-nutrients

  1. Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
  2. Minerals (inorganic compounds): Macro-minerals & Trace minerals.

A). VITAMINS

Vitamins are micro organic compounds, made up by plants and animals which can be broken down by heat, acid or air.

Categorized into two types:

i). Water-soluble &

ii). Fat-soluble vitamins.

i). Water soluble vitamins

Vitamin-B group & Vitamin C

ii). Fat soluble vitamins

Vitamin A, D, E and K:

Vitamins which doesn’t dissolve in water and best dissolve in fat or a source of fat. After complete absorption and consumption of these vitamins, they stored in liver and fatty/muscle tissues for a future purpose of body requirement.

Fat-soluble vitamin functions and feautures
Vitamin A
  • Vitamin A: (RDA= 600 mcg(µg)/day (retinol) & 4800 µg/day (beta-carotene)),mcg means microgram.
    • Exist in 2 natural forms = Retinol (animal source) & Beta-carotene (plant source)
    • Functions: Helps in vision/eye health (specially night vision), cell division, healthy skin, organ functioning and building immunity, healthy liver and bone health.
    • Acts as a strong antioxidant for cellular membranes.
    • Required for growth and reproduction.
    • Sources: Meat, Egg, Fish oil, Milk & Dairy products, Spinach, Mustard, Bathua, Mint, Pumpkin, Carrot, Papaya, Melon, Mango, Apricots, Sweet potato etc.
    • Deficiencies: Night blindness, Conjunctival Xerosis (Dryness of front thin membrane layer of eye), Bitot’s spot (Dark grey or black spots in cornea of eye), Corneal Xerosis, Follicular Hyperkeratosis (plugging of hair follicles) etc.
    • Excess: Hypervitaminosis A (GI upset, blurred vision, headache), Hypercarotenemia, Teratogenic (Abortion & birth defects).
Vitamin D
  • Vitamin D: (RDA= 10 µg/day OR 400 IU)
    • Good health of skeletal system.
    • Functions: Helps in building bone health by assisting in calcium absorption, to regulate blood calcium, cell division, reduce risk of some cancers, insulin secretion, functioning of parathyroid gland and also helps in building immunity.
    • Helps in working of vitamin A, calcium and phosphorus in the body.
    • Sources: Exposure to sun light, Fish liver oil, Egg yolk, Milk & milk products etc.
    • Deficiencies: Rickets (children), Osteomalacia (adults).
    • Excess: Constipation, Weight loss, Vomiting, Nausea, Excess thirst etc.
Vitamin E
  • Vitamin E (α-tocopherol): (RDA= 7.5 to 10 mg/day)
    • Essential for reproductive health i.e. tocopherol.
    • Functions: Promotes immune system, protects vit A & vit C from oxidation, helps in anti-aging, cancer protection, prevention from cardiac issues, iron metabolism, nervous tissues health, reproduction, foetus health and reduces cholesterol level.
    • Acts as an antioxidant and protects cell damages.
    • Sources: Corn, Soybean, Wheat germ, Peanut, Almond, Coconut, Bajra, Barley, Wheat grain, Pumpkin seed, Melon seed, Fish oil, Spinach, Broccoli, Papaya etc.
    • Deficiencies: RBC’s breakdown, Muscular dystrophy, Impairment of neuromuscular function.
Vitamin K
  • Vitamin K (Menadione): (RDA= 55 µg/day)
    • Known as coagulation vitamin (coagulation of blood in case of injury).
    • Functions: Helps in blood clotting (formation of blood clotting protein), proper bone development, blood circulation and liver functioning.
    • Sources: Tomatoes, Green pea, Cauliflower, French beans, Spinach, Broccoli, Cabbage, Mustard, Liver oil, Soybeans etc.
    • Deficiencies: Increase in blood clotting time, Increased the chances of haemorrhage.

Fat-soluble vitamins are abundantly available with high-fat foods as they are soluble in fat or lipid and also they are much better absorbed into our bloodstream when we eat these vitamins with fatty food.

-healthjaagran

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Vitamin D

Vitamins Soluble in Water with Powerful Benefits for Healthy Life: Nutrients

Which vitamins are soluble in water? Here, you will get deep knowledge about vitamins soluble in water. So, look ahead and enjoy the article.

Micro-nutrients (Micro means very small)

Nutrients which are required in very much smaller qualities as compared to macro-nutrients in the body of an organism.

They are essential as much as macro-nutrients, for biochemical reactions and physiological actions in the body of an organism.

Micro-nutrients help in metabolism (biochemical processes in living organism) of macro-nutrients in living organisms. So, in our daily diet both types of nutrients are important for our healthy lifestyle.

Types of micro-nutrients

  1. Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
  2. Minerals (inorganic compounds): Macro-minerals & Trace minerals.

Vitamins

Variety of food has different amount of nutrients i.e. phyto-nutrients, vitamins and minerals etc. so we must intake variety of foods to get enough amount of all nutrients.

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Vitamins are micro organic compounds, made up by plants and animals which can be broken down by heat, acid or air.

Categorized into two types:

i). Water-soluble (vitamins soluble in water) &

ii). Fat-soluble vitamins (soluble in fat).

Water-soluble vitamins (Vitamin-B group & C)

Vitamins which are dissolve in water and not easily stored in our body. They get removed out with urine when consumed in excess amount. Basically, these are vitamins soluble in water.

Salient features of water-soluble vitamins

Vitamin B1
  • Most of Vitamins B act as coenzymes that help in triggering chemical reactions which are essential for energy production.
  • Vitamin B1 (Thiamine): (RDA= 1.0 to 1.7 mg/day)
    • Found in unpolished and unmilled grains.
    • Functions: Helps in converting nutrient into energy i.e. carbohydrate and protein metabolism, nervous system, genetic synthesis (RNA & DNA), regular growth and uterus health.
    • Sources: Whole wheat, Kidney beans, Soy bean, Gram, Peanut, Sunflower seed, Sesame seed, Green pea, Cabbage, Mushroom, Egg, Orange, Watermelon, Yeast, Fish, Brown rice etc.
    • Excess tea and coffee lowers thiamine absorption level.
    • Baking soda in cooking hampers vitamin absorption rate.
    • Deficiencies: Dry beri-beri (nervous & muscular system), Wet beri-beri (Cardiovascular & Neurological system), Infantile beri-beri (breast feed infants), Cerebral beri-beri (in alcoholics).
Vitamin B2
  • Vitamin B2 (Riboflavin): (RDA= 1.1 to 2.1 mg/day)
    • Functions: Helps in energy production i.e. fat, protein & carbs metabolism, cell function, as a coenzyme, vitamin & mineral metabolism, antioxidant activities in body, RBCs synthesis & reproduction.
    • Sources: Whole mild, Curd, Spinach, Mushroom, Tomato, Almond, Peanut, Gram, Whole wheat, Yeast, Mutton, Fish, Egg, Cheese etc.
    • Deficiencies: Ariboflavinosis (Inflammation of tongue & mouth, lip corner cracks, eye & nervous system defects).
Vitamin B3
  • Vitamin B3 (Niacin): (RDA= 12 to 21 mg/day)
    • Exist in 2 forms= Nicotinic acid & Nicotinamide.
    • Niacin is a component of carbohydrate, protein and fat breakdown.
    • Functions: Drives production of energy from food, essential for synthesis of fatty acids & steroids, repair DNA, mobilization of calcium, metabolism of alcohol, skin health & proper digestion.
    • Helps in secretion of insulin and sexual hormones.
    • Increases blood circulation and decreases cholesterol.
    • Sources: Cereals, Pulses, Whole wheat, Wheat bran, Pumpkin seed, Peanut, Almond, Dates, Egg, Meat, Mushroom, Spinach, Tomato, Carrot, Potato, Bajra, Barley etc.
    • Deficiencies: Pellagra (Weight loss, weakness, reduced appetite), Diarrhoea, Dementia, Dermatitis.
Vitamin B5
  • Vitamin B5 (Pantothenic acid): (RDA= 5 mg/day)
    • Essential for fatty acid synthesis process.
    • Functions: Helps in healing wounds, normal growth, metabolism, nervous system, glands functioning and prevention from free radicals means improve immunity & aging.
    • Sources: Yeast, Pulses, Salmon, Geminated wheat, Mushroom, Orange etc.
Vitamin B6
  • Vitamin B6 (Pyridoxine): (RDA= 2.0 to 2.5 mg/day)
    • Family of 3 compounds= Pyridoxal, Pyridoxine and Pyridoxamine.
    • Functions: Helps in releasing sugar from stored amount of carbohydrates for energy, creating blood cells & anti-bodies, transamination of amino acids, responsible for oxygen binding in haemoglobin, synthesis of WBCs, carbohydrate metabolism, gene expression, for interconversion from tryptophan to niacin and homocysteine to cysteine.
    • It maintains ratio in between sodium and phosphorus and also regulates fluid balance in between sodium and potassium.
    • Sources: Meat, Fish, Almond, Oat, Wheat bran, Potato, Watermelon, Spinach, Banana, Soy bean etc.
    • Deficiencies: Inflammation of tongue, skin of scalp, hair or face, Anaemia due to pale colored RBCs, Depression, Headaches, Confusion and Convulsions.
Vitamin B7
  • Vitamin B7 (Biotin): (RDA= 30 mcg/day)
    • Functions: Helps in metabolism of fatty acids, amino acids and glucose, also helps in skin health and metabolism.
    • Regulates nucleic acid formation i.e. RNA, DNA.
    • Prohibits baldness.
    • Sources: Pulses, Yeast, Germinated beans, Egg, Soybean etc.
Vitamin B9
  • Vitamin B9 (Folate): (RDA= 200 to 300 mcg/day)
    • Essential for cell division.
    • Functions: Helps in synthesis of genetic material, proliferation, amino acids metabolism, cell maturation, improvement of mental state, heart protective, maintain blood pressure, lowers risk of cancer.
    • Sources: Spinach, Bathua, Mustard, Carrot, Broccoli, Tomato, Peas, Orange, Banana, Melon, Egg, Meat, Whole grains etc.
    • Deficiencies: Anaemia, Spina bifida (bulging of spinal cord or spinal fluid), Neural tube defects in foetus.
Vitamin B12
  • Vitamin B12 (Cobalamin): (RDA= 1.0 to 1.5 mcg/day)
    • Only vitamin that has cobalt mineral in its structure.
    • Functions: Helps in formation of RBCs, functioning of nervous system, folic acid metabolism, coenzyme for amino acid conversion, maintain myelin sheath of nervous system, metabolism of fatty acids and improves mental concentration.
    • Sources: Seafood, Meat, Chicken, Organ meat, Milk and milk products, Egg etc.
    • Deficiencies: Pernicious Anaemia, Abnormal formation of blood cells, Loss of appetite, Diarrhoea, Mental retardness, Memory loss, Concentration loss.
Vitamin C
  • Vitamin-C (Ascorbic acid): (RDA= 40 to 60 mg/day)
    • Acts as antioxidant.
    • Functions: Helps in building immune system, neurotransmitters and collagen, absorption of iron, transport of fatty acids, tyrosine & thyroxin, lowers cholesterol & stress, repairing and maintenance of tissues etc.
    • Sources: Melon, Lemon, Orange, Kiwi, Mango, Papaya, Guava, Tomato, Green chillies, Potato, Spinach, Bathua, Amla(Indian gooseberry) etc.
    • Deficiencies: Scurvy (bleeding gums, delay in wound healing), Infantile scurvy (bone pain and difficulty in movement).
    • Excess: Diarrhoea, Stomach inflammation and Kidney stones.

Fat-soluble vitamins (Vitamin A, D, E, K)

Click fat soluble vitamins for detail.

Tulsi Rose Tea

Mint Green Tea

Tulsi, Moringa & Mint Tea

Cinnamon Tea

Friends, even for a healthy person, it is safe to take multivitamins everyday to keep his/her sound health rather vitamins quantity must lie within RDA (Recommended dietary allowances) range.

-healthjaagran

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Dr. Strand, M.D.

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