Category Archives: Micro-nutrients

Gives information of all vitamins and minerals.

Mineral and Energy Resources for Our Healthy Life: Trace Minerals

May 17, 2020 Health Jaagran 5 Comments

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.

Variety of food contains variety of nutrients

Types of micro-nutrients

Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
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.
-healthjaagran

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Macro-minerals, Micro-nutrients, RDA

What Are Best and Powerful Macro Minerals and Their Functions

May 3, 2020 Health Jaagran 5 Comments

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

Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
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.
-healthjaagran

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Fat-soluble vitamins, Micro-nutrients

Fat Soluble Vitamin Functions, Sources and Definition

April 25, 2020 Health Jaagran 6 Comments

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

Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
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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Micro-nutrients, RDA, Water-soluble vitamins

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

April 25, 2020 Health Jaagran 7 Comments

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

Vitamins (organic compounds): Water-soluble & Fat-soluble vitamins.
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.
healthjaagran

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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