Tag Archives: #health

Powerful Fats Meaning in Hindi – Feature, Type, RDA & Benefits: Podcast

Learn and get the complete information about fats meaning in Hindi language. Here is a Hindi podcast audio for you to know deep about healthy fats. So, check and enjoy the audio.

Fats definition, types, benefits and meaning in HINDI

Fats are the macro-compounds which are made up of glycerol and fatty acids. Listen the audio for more details.

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Fats, its types, features, RDA and benefits (HINDI): Health Jaagran

Normally, we think that fats are not good for our health. In fact, we have partial knowledge of the facts. Actually, there must be a balanced form of fats constituents in our body for having sound health. There is a lack of knowledge, so we need to understand basic things about the role of fats in our healthy life.

Prevention is always better than cure. So we need to be alert, be aware of health aspects and make a healthy balance in-between fatty acids so that to prevent yourself for enjoying a healthy lifestyle.


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Why Do We Need Vitamins and Minerals for Good Health: Hindi Podcast

Are you be aware about the need of nutrients in the body. Why do we need vitamins and minerals in our daily routine habits. Know the detailed information in Hindi audio podcast.

Why do we need vitamins and minerals

Given below is the Hindi podcast for you. It is to learn and gather information in Hindi language. Check and learn the information.

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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.

Types of micro-nutrients

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

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Dr. Strand, M.D.

Deep Nutrition

Vitamin D

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.


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.

-healthjaagran

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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.

– Health Jaagran

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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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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.

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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Dr. Strand, M.D.

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