Food contains vitamins and minerals that our body needs but are not produced by our bodies.
Food contains vitamins and minerals that our body needs but are not produced by our bodies. So, Vitamins are the organic nutrients that perform numerous functions in the body and these have to be taken in the right amount for a healthy body. Minerals are solid chemical compounds which are found in nature in pure form and help us to grow and develop. These are essential for the human body to function properly. Deficiency of vitamins and minerals may lead to diseases and disorders; also overdose can cause abnormalities in the body. A balanced diet consists of sufficient amounts of vitamins as well as minerals to keep us fit and healthy. [Image will be uploaded soon] Now, we will explain each of the two important Nutrients one by one.
Vitamins are found in natural foods which are important for the normal growth and maintenance of the body. These are organic compounds and vitamin is the word originated from Latin words- Vita and amine meaning life and Nitrogen, respectively. Vitamins help in the generation of energy as they utilize carbohydrates and fats appropriately in the form of a catalyst. Vitamins are essential for the human’s survival and the human body cannot produce most of them by its own, only vitamin D and vitamin B3 are known to be produced. Major sources of food that contain vitamins include meat, fruits and leafy vegetables.
Two kinds of vitamins are as follows:
Minerals are considered to be inorganic solid substances having a definite chemical composition and with its intake, it helps in the proper functioning of the human body. These help in keeping muscles, bones, heart and brain to work normally.
Two kinds of minerals are found to be known including macrominerals and trace minerals.
People often intake supplements of vitamins and minerals to fulfill the requirements of their bodies. However, if a proper diet with a balanced amount of vitamins and minerals is included regularly, then it may be helpful. Also, reducing specific minerals may be needed in some diseases, for example chronic kidney disease requires avoiding food that is high in potassium.
Below is the vitamins list that highlights the importance of vitamins and the sources of food containing them. All vitamins, be it water soluble or fat soluble, play an important role in proper functioning of the body. Also, deficiency diseases related to each of them are highlighted below.
Below is the minerals list highlighting their functions, sources and deficiency diseases.
Ans. Different types of vitamins are Vitamin A, D, E and K that fall in the fat-soluble category of vitamins and Vitamin B and C that fall in the category of water-soluble vitamins. Vitamin B can be further classified in Vitamin B1 or thiamine, vitamin B2 or riboflavin, vitamin B3 or niacin, pantothenic acid, vitamin B6, vitamin B7 or biotin, folic acid or folate, and vitamin B 12 or cobalamin.
Ans. Different minerals help our body grow, develop, and stay healthy. Our body uses minerals to perform various functions including building strong bones, transmitting nerve impulses, maintaining healthy hair, immune system and even in making hormones or maintaining normal heartbeat.
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– Helps in forming and maintaining healthy teeth, soft tissues, skeletal tissue, mucus membranes, and skin. – Produces retina eye pigments. – Promotes good eyesight, especially in low light.
Ripe yellow fruits, green leafy vegetables, fruits, milk, guava, tomatoes, oranges, carrots, broccoli, watermelon, nuts, etc.
Hyperkeratosis, keratomalacia and blindness
Vitamin B1- Thiamine (Water-soluble)
– Helps the body’s cells transform carbohydrates into energy (brain and nervous system). – Performs muscle contraction and conduction of nerve signals. – Important for the metabolism of pyruvate.
Potatoes, peas, fresh fruits, corn, cashew nuts, milk, wheat, dates, black beans, etc.
Vitamin B2- Riboflavin (Water-soluble)
– Helps for growth and overall good health. – Breaks down carbohydrates, proteins and fats to produce energy – Allows oxygen to be easily used by the body.
Dates, banana, mushrooms, mangoes, grapes, pumpkin, popcorn, soybeans, etc.
Vitamin B3- Niacin (Water-soluble)
– Helps in converting food into glucose, used to produce energy – Helps In normal functioning of the nervous system and performs psychological function. – It also contributes to reducing tiredness and fatigue.
Fish, eggs, meat, milk products, mushroom, guava, cereals, etc.
– Helps in growth and repair of tissues in all parts of our body. – Forms important protein that is used to make skin, tendons, ligaments, and blood vessels. – Heal wounds and form scar tissue
Black currant, fresh fruits, broccoli, chestnuts, goat milk, etc.
– Helps in absorbing Calcium. – Builds bones and keeps them strong and healthy.- Once either taken orally or from sunshine exposure it is converted to an active form of the vitamin.
Fish, liver, egg, beef, cod, chicken breast, etc.
– Acts as an antioxidant, helping to protect cells from the damage caused due to free radicals.
Potatoes, guava, mango, pumpkin, milk, nuts, seeds, etc.
Hemolysis, heart problems and sterility
– Plays role in the blood clot formation – Essential for the functioning of several proteins involved in physiological processes.
Broccoli, Tomatoes, beef, Cashew Nuts, chestnuts, mangoes, lamb, grapes, etc.
Essential for teeth, healthy bones and immune system.
Dates, blackberries, egg, millk, almonds, wheat, sesame seeds, soybeans, pomegranate, etc.
Hypocalcemia, cataracts, alterations in the brain, brittle bones and osteoporosis
– Regulates blood pressure and blood volume. – Helps in proper functioning of muscles and nerves.
Onions, fresh fruits, sweet potato, broccoli, eggs, milk, pumpkin seeds, etc.
– Essential for healthy hair, skin, nails, teeth. – Controls body weight and growth.
Iodised salt, sea foods, milk and food growing in Iodine-rich places.
Along with Calcium, helps in formation of bones and teeth.
Pomegranate, Dates, beef, oats, tuna, passion fruits, etc.
Rickets in children, osteomalacia in adults, Hypophosphatemia