Vitamins are substances that occur
naturally in both plants and animals. They are organic compounds that are
needed in small quantities to sustain
life. We get it from food; because the human body either does not produce enough or
none at all. Vitamins are divided into 2 categories one is Fat-soluble
vitamins and another is Water-soluble vitamins. Fat-soluble vitamins are
stored in the fat cells of our bodies. Vitamins like A, D, E, and K.are called fat-soluble
vitamins. Water-soluble vitamins such as vitamins B and C are eliminated from our body the same day
ingested. Water-soluble vitamins need to be replaced on daily basis. According to Medilexicon’s
medical dictionary “A vitamin is one of a group of organic substances present
in minute amounts in natural foodstuffs, that are essential to normal
metabolism; insufficient amounts diet may cause deficiency disease.
The mineral is vital for
life, health, and well-being. Minerals forge our skeletal structure .they help
keep our Heart beating, muscle functioning, and help transmit messages
throughout the central nervous system. Unlike vitamins cannot be produced by our
bodies. Therefore adequate consumption of minerals is very important for our
health..Our body relies on a steady intake of minerals every day in a specific
amount. This precise amount depends on many factors including diet, the mineral
content of the soil where it is cultivated, medications, plant health, and the
interaction of minerals with other substances. Minerals are divided into 2
parts one is Macro mineral which means we need it large quantities (200
milligrams)daily and Micro-minerals means in a small amount less than 200
milligrams a day. Macro-minerals --are
Calcium,Chloride,Magnesium, Phosphorous, Potassium,and Sodium .Micro minerals – are Arsenic, Boron, Chromium, Cobalt,
Copper Fluoride, Iodine, Iron, Manganese,
Molybdenum, Nickel, Selenium, Silicon,
Tin, Vanadium, and Zinc.
Dr Linus Pauling two times
Nobel Laureate said, “One could trace
every disease and every ailment to a mineral deficiency “.Our human body is 99%
comprises of minerals, yet minerals are generally overlooked considering nutrition. Our body can utilize minerals without vitamins but most of the vitamins and nutrients are of
no use without minerals. So it is highly
necessary to maintain a disease-free state with minerals.
A briefs about Vitamins and Minerals
First
I will start with fat-soluble vitamins
(1)Vitamin A:- Vitamin A is a fat-soluble vitamin
that can be divided into two parts one I “Carotenoids” which come from plant
sources and another is Retinoids. which
come from animals (fish). Carotenoids, on the other hand, are found in plants and
are also called Provitamins which means they are stored in the liver and
converted into usable vitamins as needed. These include
beta-carotene,alpha-carotene, and gamma-carotene. Vitamin has many important
functions in our body
·
It assists in immune function
·
required for growth.
·
Support skin health.
·
Required for vision and prevents
Cataracts
·
Strengthens bones during
development.
·
Lycopene a constituent in vitamin A Reduces risk from
various types of cancer.
·
Lowers blood pressure.
·
Decreases LDL(bad ) cholesterol.
·
Protects against macular
degeneration.
(2) Vitamin D:- Vitamin D is not actually a vitamin it is
a Hormone collected by our body from Sun
exposure. Our body collects it from Sun rays.
But vitamin D must be metabolized in the body to be used in our body. Vitamin D
receptors are located in our Bones, pancreas, kidneys, glands (thyroid glands, pituitary
glands, adrenal glands ) brain, and spinal cord.
·
Necessary for thyroid function.
·
Necessary for blood clotting.
·
Stimulates bone cell mineralization.
·
Required for growth and development
of bones and teeth.
·
Helps the pancreas release insulin.
·
Aids in absorption of calcium from the
intestinal tract.
(3) Vitamin E: -is an antioxidant is a group of 8 fat-soluble compounds. In chemical form, it is less absorbed by our body so whenever
taking go for organic supplements not synthetic. Vitamin E bio-available supplements will be better absorbed and metabolized by our liver
·
Increase
the immune system.
·
Improve
the action of insulin.
·
Inhabit
platlet adhesion.
·
It Acts
as an estrogen substitute and relieves hot flashes
·
Required
for ovaries to function properly.
·
Helps
prevent Alzheimer’s disease.
(4) Vitamin K:- It is made in the gastrointestinal tract by friendly bacteria and found in egg yolk, butter and fermented soy foods
Required for bone mineralization.
Decreases loss of calcium, Helps our blood clot
·
Stimulates new bone growth
· Required for the synthesis of osteocalcin which is involved in the building of bones.
Then comes Water-soluble Vitamins
Vitamin B complex:-
·
Helps liver detoxify
estrogen.
·
Metabolize glucose.
·
Used in thyroid
function.
·
Needed for energy
metabolism.
·
Required for
regeneration of glutathione.
·
Catalyzes several
reactions that process carbohydrates, fats, and proteins.
·
Can lower bad(LDL)
cholesterol and raise good cholesterol(HDL).
·
Lowers triglycerides.
·
May improve the health of a diabetic person
·
Energy production
·
Aids in wound healing
·
Supports red cell
production
·
Helps convert food into
energy.
·
Required to make fatty
acids
·
Required for synthesis
of coenzyme A
·
Used to make vitamin D
·
Detoxify chemicals
·
Strengthens connective
tissues.
·
Needed for immune
function.
·
Used in the metabolism of
amino acids.
·
Detoxifies hormones
·
Essential for the central
nervous system
·
Protect the body from
neural tube defects.
·
Required for synthesis
of haemoglobin.
·
Required for proper
digestion.
·
Required for nervous
system function.
·
Help keep arteries
from hardening.
·
Used it to treat
depression and panic disorders.
Vitamin C:- The immune system in particular relies on
vitamin C
·
Aids in wound healing.
·
Decreases rate of gum disease.
·
Decreases risk of heart disease
·
Increases immunity
·
Increases HDL(good cholesterol)
·
Is a powerful antioxidant.
·
Lowers blood pressure.
·
Prevents free radical damage.
Minerals:- Every mineral is required by our
body in a specific amount.
·
Vitamin B 1 (thymine)
- energy production and nervous activity - 2.3 mg.
·
Vitamin B 2 -
(riboflavin) energy production and nerve function - 2.6 mg.
·
Vitamin B 6 - Energy
production, hormones, and red blood cells - 2 0 mg.
·
Vitamin B12 - Healthy
work of cells and nervous systems - 9 mcg
·
Niacin - Energy
Generation, Healthy Skin and Nerve Activity - 20 mg
·
Folic Acid -
Cardiovascular and Maternal Health - 400 mg
·
Vitamin C - Immunity,
Cellulite, Arthritis, Tissue, and Capillary Strength - 90 mg
·
Biotin - energy
production and healthy hair and nails - 300 mcg
·
Vitamin D - Healthy
bones and teeth and calcium absorption - 10 mg.
·
Vitamin E - Heart and
Cell Health - 24.78 mg
·
Vitamin K - Increases
bone density and blood clotting - 80 mg
·
Vitamin A - Healthy
eyes and skin, bone growth, and defence - 1.71 mg.
·
Pantothenic Acid -
Energy Generation, Hormones, Cell Metabolism (Metabolism - 10 mg).
·
Minerals - helps - in
every service
·
Calcium - Strong
bones, nerves, tissues, muscles
·
(Muscle) Compression -
200 mg
·
L Iron H - Oxygen
transport and formation of hemoglobin, brain development, and function, body
temperature, muscle movement, energy control - 7 mg
·
Phosphorus - healthy bones
and teeth, energy production, and healthy cells - 45 mg.
·
Iodine - healthy
thyroid function - 150 msg
·
Magnesium - Strong
bones and brain function, a co-factor of energy metabolism, regulates heartbeat
- 100 mg.
·
Zinc - defence system,
joints, tissues - 15 mg
·
Selenium - Cell and
Intracellular Structure, Antioxidants of the body, immune system, immune
system, healthy heart - 70 mg
·
Copper -
Cardiovascular and Nervous System - 2 mg
·
Manganese - Male
Muscle and Muscle Activity and Energy Generation - 2 mg.
·
Chromium - Glucose
levels and carbohydrate, protein, and fibre metabolism.
·
Malahide - metabolism
and cell function, use of iron stores in the body - 75 msg.
Nutritious Foods - Nutritional Foods in Daily
Doses - Equivalent to Food - Calorie Couple.
|
Nutrient |
Nutrient per day
serving |
Food equivalent |
Calorie equivalent |
|
Vitamin A |
5000 IU |
10 dried apricots |
165 |
|
Vitamin C |
90mg |
1 med orange |
60 |
|
Vitamin D |
400 IU |
100 cups of Yogurt |
14900 |
|
Vitamin E |
30 IU |
85 gms of almonds |
495 |
|
Vitamin K |
80 mcg |
0.5 cup spinach |
5 |
|
Vitamin B1 |
2.3 mg |
9 cups rice |
2025 |
|
Vitamin B2 |
2.6 mg |
1kg chicken meat |
1250 |
|
Vitamin B6 |
2 mg |
3 cup oatmeal |
435 |
|
Vitamin B12 |
9 mcg |
0.5kg wh/cheese |
1411 |
|
Niacin |
20 mg |
2 cups peanuts |
1656 |
|
Folic acid |
400 mcg |
4 cups raw spinach |
40 |
|
Biotin |
300 mcg |
30 whole eggs |
2250 |
|
Pantothenic acid |
10 mg |
4 avacados |
1200 |
|
Calcium |
200 mg |
150 ml milk |
150 |
|
Iron |
7 mg |
1 cup lentils |
215 |
|
Phosphorus |
45 mg |
1 cup cauliflower |
25 |
|
Iodine |
150 mcg |
8 eggs |
504 |
|
Magnesium |
100 mg |
2 cups green peas |
250 |
|
Zinc |
15 mg |
200 gms pumpkin
seed(dry) |
570 |
|
Selenium |
70 mcg |
1 cup sunflower
seeds |
262 |
|
Copper |
2 mg |
½ prune |
12 |
|
Manganese |
2 mg |
0.75 cup sweet potatoes |
86 |
|
Chromium |
120 mcg |
5.5 cups of broccoli |
250 |
|
Molybdenum |
75 mcg |
0.5 cup split pea |
115 |
Truth: It is
impossible to eat so much every day and so our regular diet may be deficient in
many nutrients. So Multi-vitamin in organic form is a smart choice
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