Tag Archives: vitamin

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.

https://healthjaagran.com/wp-content/uploads/2020/05/definition-types-roles-functions-and-importance-of-vitamins-and-minerals-1.mp3
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.

Vit D3 miracle

Dr. Strand, M.D.

Deep Nutrition

Vitamin D

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

Vit D3 miracle

Dr. Strand, M.D.

Deep Nutrition

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.

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

Feel free to connect with us


Vit D3 miracle

Dr. Strand, M.D.

Deep Nutrition

Vitamin D