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Why do we needvitamins and minerals
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Definitions, types, roles, functions and importance of Vitamins and Minerals (HINDI): Health Jaagran
Micro-nutrients
Nutrients which are required in very much smaller qualities. They are smaller as compared to macro-nutrients in the body of an organism.
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.
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.
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.
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.
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.
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.
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.
Nutrients are the fuel of your body. These can be taken only from outside through food. Do you know the powerful benefits of nutrientsandWhy do you need nutrients for your body? In fact, nutrients definition with their types and roles, must be clear in your mind for living with healthy food and happy lifestyle.
Nutrients and their powerful benefits
Hence, there may be lot of questions in your mind about facts of nutrients, nutrients definition and their functions in your body. But those doubts will be cleared here. Now, it depends on you whether you check given below information deeply or just on surface.
So, let starts from basics of nutrients definition.
Nutrients Definition
Nutrients are: The chemical substances present in the food. Although, these chemical substances must be supplied to the body of an organism in proper amount for its growth, repairing, maintenance and reproduction activities.
Nutrients provide body nourishment. These are essential for maintenance of life and growth. Also, different type of nutrients perform specific function in your body and required in different amounts.
Please keep in mind that nutrient is a source of nourishment such as food, that can be metabolized by an organism for giving energy and building tissues. While, nutrition is the organic process by which an organism assimilates food.
Different types of organism have different essential nutrients. Nutrients are categorized as Organic and Inorganic. Plants nutritional requirement varies as compared with animals because plants synthesize many of nutrients itself.Although, total no. of 17 nutrients are required by plants. But out of these nutrients, 9 nos. of nutrients (nitrogen (N), phosphorus(P), potassium(K), calcium(Ca), sulfur(S), magnesium(Mg), carbon (C), oxygen(O) and hydrogen(H)) are macro-nutrients and 8 nos. of nutrients (iron (Fe), boron (B), chlorine (Cl), manganese (Mn), zinc (Zn), copper (Cu), molybdenum (Mo) and nickel (Ni)) are micro-nutrients.
Broad classification of nutrients
Organic nutrients
Include carbon containing compounds.
Inorganic nutrients
Include non-carbon containing compounds.
for example iron, selenium, zinc containing compounds.
Classification of nutrients as per functions
Energy giving nutrients
Major nutrients responsible for providing energy are carbohydrates and fats. These help in providing energy for doing daily routine activities.
Body building nutrients
Major nutrient that is responsible for body building is protein. It helps in growing body by formation of new tissues.
Protective nutrients
Major nutrients those are responsible for performing defence mechanism of our body are vitamins and minerals. These nutrients help in protecting our body from infections by building immune system.
Regulatory nutrients
Major nutrients are vitamins, minerals and water. These helps in maintaining regulatory function of body like fluid balance, body temperature etc.
Nutrients classification as per describing nutritional requirement of organisms
A.Macro nutrients definition & function
Nutrients consumed in large amounts (grams or ounces).
Includes chemical compounds i.e. Carbohydrates, Fat, Protein and Water.
Includes chemical elements i.e. CHNOPS (Carbon, Hydrogen, Nitrogen, Oxygen, Phosphorus, Sulphur). These 6 elemental nutrients are macronutrients for all organisms.
Used to provide energy for growth and maintenance of an organism.
Play role in giving energy and body building of an organism.
Carbohydrate
Carbohydrates are compounds made up of types of sugars. They are classified as monosaccharides, disaccharides, oligosaccharides & polysaccharides.
Protein
Proteins are organic compounds consist of amino acids which are joined by peptide bonds. Through digestion, proteins broken down back into amino acids with the help of proteases.
Fat
Fats are glycerin molecules with fatty acids. Fatty acids are molecules with -COOH group attached to unbranched hydrocarbon chains.
Energy content: Fat(9kcal/gm), Protein(4kcal/gm) & Carbs(4kcal/gm).
Plant nutrient
Plant nutrient
Plant nutrient
Micro-nutrient
B.Micro nutrients definition & function
Nutrients consumed in small amounts (milligrams or micrograms).
Includes Vitamins and Minerals.
Biochemical and physiological functions in cellular processes, like vascular functions and nerve conduction.
Play role in protection of an organism from foreign particles e.g. bacteria, viruses etc.
Minerals are trace elements and essential for metabolic activities.
Vitamins are organic compounds essential for our body and act as a co-factors or co-enzymes for various proteins in our body, metabolic regulators or antioxidants.
Vitamin deficiency lead to diseases but Minerals deficiency can cause even death because minerals have vital role in functioning of organ system e.g. lack of hemoglobin due to iron deficiency, heart attack due to calcium deficiency etc.
Essential nutrients: Definition & Function
Nutrients required for normal physiological or biochemical operations in an organism which are not synthesized in the body either completely or in sufficient quantity.
Need to take additionally from dietary supplements for optimum health.
Non-essential nutrients: Definition & Function
Substances within foods that can have a significant impact on health and found abundantly in body and resources. Also available in sufficient amount for body functions.
Can be synthesized in our body.
Need not to take additionally from dietary supplements.
Phyto-nutrients:Definition & Function
Means plant based nutrients. These are phytochemicals those include all nutritional and non-nutritional components of plants e.g. polyphenols, flavonoids, resveratrol, and lignans.
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.
They have strong antioxidant effects. We observe that plants have long and effective life span.
Found in plant colors and peels.
Phytochemicals are still under researches for knowing their potentials on human health.
“Nutrients are lifeline of our successful healthy lifestyle”
