Importance of micronutrients to our body for good health || Vitamins and Minerals
Vitamins and minerals are togetherly called as micro-nutrients. These micronutrients are the chemical elements that any living thing requires for their growth and development.
Micronutrients are the vital nutrients that we need for proper mental and physical wellness.
Micro-nutrients help boost our immune system, body’s physical growth and maintain different hormones and fluid balance in our body.
This article will provide you with all the necessary information about Micro-nutrients(vitamins & Minerals)
First we will know the basic difference between Macronutrients and Micronutrients that will make you understand the micro-nutrients properly.
Macro-Nutrients – Macronutrients are the chemical elements that our body needs in greater amounts daily for survival, growth and to reproduce. There are basically three major macronutrients: Protein, fats, carbohydrate.
Fats – Fat is the macronutrient that we get from food we drink daily.
It help’s our body to dissolve some vitamins, maintain male hormone, Testosterone, and to provide our body with energy.
Protein – Protein is the macronutrient that we get from the food we consume daily. It help our body to grow and reproduce.
Carbohydrates – Carbohydrates are the macronutrients that are basically sugar and starch that our body needs from food for instant energy.
Macronutrients – Micronutrients are the vitamins and minerals that our body needs for better health and growth.
Moreover the micronutrients help our body to properly utilize the macronutrients.
Some of the micronutrients are vitamin B(1,2,3,5,6,7,9,12) ,vitamin C, vitamin D, vitamin E, Vitamin A, vitamin K.
Apart all these vitamins there are also some minerals. They all have the different functions and benefits in our body that we will discuss in this articles.
Function of different types vitamins
Vitamin A –
Vitamin A(retinol) is responsible for strengthening our immune system, and to improve our eye vision.
Vitamin C –
Vitamin C also scientifically called as ascorbic acid. It boosts the immune system, maintains bones, teeth ,repair cell damage and is also responsible for curing the wound.
Vitamin D –
There two types of vitamin D known as D2(ergocalciferol) and D3(cholecalciferol). They help in calcium absorption and make the bones strong.
Vitamin E –
Vitamin E also scientifically known as tocotrienols. Vitamin E helps to protect the cell damage that is caused by the free radical in our body.
Vitamin K –
Vitamin K is scientifically known as Phylloquinone.
Vitamin K maintains bone calcium level and also plays the major role for clotting of blood.
It produces a protein called Prothrombin helps in blood clotting.
Vitamin B 1 –
Vitamin B1 also known as thiamine.
Vitamin b1 converts carbohydrates that we consume to energy.
It helps in muscle contraction and helps maintain a healthy nerve signal process.
Vitamin B2 –
Vitamin B2 also known as riboflavin. It help to break the macronutrient(protein, fats, carbohydrates) that we consume through food.
It plays the major role in the formation of ATP which is the powerhouse of our body. ATP provides energy to our body .
Vitamin B3 –
Vitamin B3 also known as Niacin. It helps the normal function of our nervous and psychological system and it also reduces our fatigue level.
Vitamin B5 –
Vitamin B5 also known as Pantothenic acid. It is responsible for producing red blood cells.
Vitamin 6 –
vitamin B6 also known as Pyridoxine. It produces the hemoglobin and is responsible for the brain developments and its proper functioning.
Vitamin B7 –
Vitamin B7 also known as Biotin. It helps make your hair, nails strong ,take care of your skin and also responsible for cell growth and development.
Vitamin B9 –
Vitamin B9 known as Folate. Folate is responsible for synthesis and repairing your DNA. It is specially required during pregnancy.
Vitamin B12 –
Vitamin B12 known as cobalamin. It helps in making blood cells and synthesizing your DNA and other genetic materials.
Now you know about your Vitamins .Now you have to know about the minerals because all altogether they are called as micronutrients.
There are seven major minerals that our body need the most.
They are Sodium, Potassium, zinc, iron, calcium, Iodine, chloride.
Function of different types of Minerals –
Maintain strong bones ,teeth, heart beat regulation and help in formation of blood clot.
It maintains the body’s defense system. It also responsible for cell growth and division.
The main function of sodium is to maintain blood pressure of our body.
Main function of Potassium is to maintain fluid retention in our body.
Function of iron in our body is to produce hemoglobin.
Iodine is required for proper functioning of thyroid gland and production of thyroid.
It plays the role of electrolytes in our body and also maintains the PH of the body fluids.
Benefit of having a proper balance of micronutrients in your body –
Having a proper balance of micronutrients is very much vital for anyone.
It will help fighting many diseases and keep you healthy all times. Micronutrients have antioxidant properties that reduce your body’s free radical it will specially help you to grow muscle mass and improves sleep quality and recovery process and you will better understand if you are gym lover or in the fitness .
It also helps in proper functioning of nervous systems. They help synthesize your DNA , produces hormones and enzymes which will help you in your body’s growth and development.
Effects on our body for the deficiency of micronutrients –
Deficiency of these micronutrients is the common problem in peoples of every country worldwide.
Not everyone is health conscious and they lack the major part of the micronutrients and they suffer from many different kinds of health problems all the time.
Lack of immune strength, bone strength, Heart health, Nerve function and proper functioning of different hormones in our body.
There are many other health problems related to the lack of micronutrients in our body.
Natural foods that rich in vitamins and minerals –
- For the vitamin B group – fish,egg,chicken,beef all the dairy products.
- Vitamin A -egg,beef,chicken,carrot and spinach.
- Vitamin C – All kind of citrus fruit e.g -orange,lemon,
- Vitamin D – All the diary products e.g – milk,cheese.
- Vitamin E – leafy vegetables,avocado ,olive oil.
- Vitamin K – egg,milk,cabbage,spinach.
- Iron – lean meat and leafy vegetables.
- Zinc – Spinach,chicken and fish
- Calcium – Dairy products and nuts.
- Sodium – Salt,Vegetables
- Potassium – Fruits,milk,meat
- Iodine – sea foods.
Supplementation for micronutrients-
These below mentioned names are the supplementation of micronutrients that you will get at any chemist shop –
- Evion 600 or 400 (vitamin E)
- Vitamin A
- Limcee 500mg (vitamin C) Chewable tablets
- Vitamin B complex (for all types of B vitamins)
- D1000 Cal ( calcium and vitamin D)
- Zinc Sulfate tablet ( Zinc mineral)