Micronutrients: Power key of Optimal Health

Micronutrients  are crucial for maintaining excellent health. Micronutrients are referred to as “micro” because the body only needs extremely little of any of them (measured in milligrams or microgames rather than grams). Vitamins and Minerals are two types of Micronutrients.

Vitamins are a varied set of chemical molecules that serve a variety of purposes in the body. We have to eat them through our regular diet. The body uses vitamins to produce energy, create immunity, reproduce genetically, and do a variety of other activities. Vitamins are crucial for the breakdown of macronutrients. It works as coenzymes in the metabolic process of the body.

Minerals are inorganic compounds present in soil and rock. They occur in foods as salts and also in combination with organic substances.

Minerals have their own characteristics, like the fact that they do not provide energy and cannot be destroyed by heat during food preparation. In the human body, 4% of the mass consists of minerals.

Classification of  Micronutrients

As we have seen Micronutrients are majorly divided into two groups :Vitamins and Minerals.

Vitamins are of two types: Fat soluble vitamins and Water soluble vitamins

Fat-soluble vitamins: as per name these vitamins absorbed by body fat. They are also soluble in inorganic solvents but insoluble in water. Additionally, the body has the capacity to store them.

Vitamins that are soluble in fat are A, D, K, and E. These are the micronutrients which plays essential function in the human body.

Let’s take overview of each vitamin.

Vitamin A

Vitamin A is important Micronutrients. Vitamin A exists in two forms Retinoids and carotenoids. Retinoids are present only in animal food. Plants provide a source of vitamin A for animals in the form of orange-yellow pigments called carotenoids.

Functions of vitamin A

Numerous vital tasks are carried out by vitamin A in the body. Insufficient vitamin A consumption will prevent soft tissues from developing normally before the bones cease growing. Without causing bone deformity, vitamin A deficiency can occasionally result in the deterioration of neural tissue.

Sources of vitamin A

Carotenoids, which are prevalent in orange-yellow fruits and vegetables, are sources of vitamin A. watermelon, mango, papaya, and a dark leafy vegetable.

Retinoids may be found in animal products such as dairy items like whole milk, yoghurt, cottage cheese, butter, and other cheeses, as well as in meats like chicken and cattle, as well as in seafood like fish and fish liver oil.

Vitamin D

Vitamin D, also called the sunshine vitamin, it can be synthesized in the body in adequate amounts by simple exposure to sunlight, even for five minutes per day. These compounds are insoluble in water but are soluble in fats.

Function of vitamin D

Vitamin D is important for bone mineralization and makes bones strong.it also important to maintain skeletal health and build immunity.

Sources of Vitamin D

Vitamin D is mostly obtained through the sun’s ultraviolet rays, which are absorbed by the skin. The production of this vitamin is aided by the noon sun’s abundance of ultraviolet radiation. Milk, liver, and egg yolk contain vitamin D, but in small amounts.

Vitamin E

As a Micronutrients vitamin E performs  essential function in the human body.

Vitamin E, also called alpha-tocopherol, is a fat-soluble vitamin that acts as an antioxidant.

Functions of vitamin E

To prevent damage to the fatty acids in cell membranes, vitamin E stops the oxidation process. Tocopherol, a form of vitamin E, is primarily used to prevent tissue degradation due to its antioxidant properties.

Sources of vitamin E

Vegetable oils are the greatest sources of vitamin E. Cereals, green vegetables, milk, eggs, muscle meats, and fish are some other dietary sources.

Vitamin k

Vitamin K is another fat-soluble vitamin. Within humans, the body stores vitamin K in the liver and various other tissues, including the brain, heart, pancreas, and bone. Phylloquinone is the dominant form of vitamin K that appears in plants.

Function of Vitamin K

Vitamin K is primarily used in the blood clotting process. The liver makes prothrombin with the help of vitamin K. Additionally, it promotes bone growth.

Sources of vitamin K

The main food source of vitamin K is green leafy vegetables. Vitamin K-rich vegetables include spinach, peas, beans, cabbage, and broccoli. Animal sources don’t provide good vitamin K sources. Some oils, like canola oil and soybean oil, are excellent sources of vitamin K. 2. Types of micronutrients: vitamins are water-soluble and fat-soluble.

Water soluble Vitamins

As their name implies, these vitamins are water-soluble and are found in abundance in nature. Water-soluble nutrients  are important micronutrients and aren’t retained by the humans. Vitamin excesses are often eliminated from our systems through urine.

Therefore, sufficient quantities of these microcurrents should be included in the regular diet. Cooking processes partially lose some of the water-soluble vitamins.

They include the B-complex vitamins and ascorbic acid (Vitamin C).

Thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B8), folic acid (vitamin B9), and cyanocobalamin (vitamin B12) are all members of the B complex vitamin group.

Thiamine (vitamin B1)

Thiamine also known as vitamin B1 and aneurin. It dissolves easily in water and reacts easily with heat in alkaline or neutral solutions.

Functions of Thiamine

It converts energy from food and provides it to cells. an additional energy preserved in body fat. It act as co-factor in carbohydrate, fat, and protein metabolism.

Thiamine is needed to maintain the normal function of three systems in the body: the gastrointestinal, nervous, and cardiovascular systems.

Source of Thiamine

Thiamine is majorly found in plant-based food.

The whole grain products, cereals, brown and parboiled rice, peanuts, peas, oranges, chickpeas, kidney beans, soybeans, sunflower seeds, garden cress seeds, maze, and buckwheat are all excellent sources of thiamine.

Leafy green vegetables and animal foods such as milk, eggs, pork, liver, fish and meat are fair sources.

Riboflavin (vitamin B2)

Riboflavin (B2) is the second vitamin in the water-soluble B-group family. In the process of human metabolism, riboflavin functions as a coenzyme. It helps release energy from food.

Long-term deficiencies may lead to serious health issues like cancer and heart disease.

Afterwards thiamine, riboflavin—a more heat-stable factor—was uncovered. When in solution,  riboflavin is destroyed by exposure to sunlight.

Sources of Riboflavin

Milk is a good source of riboflavin. Walnut, almond, and radish leaves are good sources of it. The liver and kidneys of animals and birds are also good sources of riboflavin. Pulses, green leafy vegetables, eggs, and meat contain a fair amount of vitamin B2.

Niacin (Vitamin B3)

Niacin, a vitamin that includes both nicotinic acid and nicotinamide, is another member of the B-complex family. This vitamin is water-soluble as well. body does not store extra amount, Since there are no adverse effects, this can be employed in therapeutic therapy. Both nicotinic acid and nicotinamide are resistant to heat and acid and are hence stable.

Functions of niacin

It helps to make enzymes that are necessary for the creation of energy, cell activity, hormone synthesis, and regular nervous system operations. Niacin collaborates closely with the vitamins B1 and B2 thiamine and B2 riboflavin in the energy-producing cell metabolic system.

Sources of Niacin

Niacin is typically found in abundant in foods high in protein. Niacin may be found in the highest concentrations in groundnuts, garden cress seed, and green leafy vegetables. Niacin is plentiful in liver, chicken, beef, fish, shrimp, cheese, and organ meat.

Pantothenic acid (vitamin B5)

Pantos means to everywhere. Coenzyme A, which supports metabolic processes, is a common type of pantothenic acid found in the human body. This is involved in energy metabolism of fat, protein, and carbs. The extra amount is not stored by the body and passes through urine.

Functions of pantothenic acid

Pantothenic acid (Vitamin B5) plays important role in energy releasing process form food as like another B vitamins. pantothenic acid is major factor of Acetyl CoA which produces energy form carbohydrates, fats and proteins.

Vitamin B5 is important for healthy, normal growth and development of human body.it supports in hemoglobin synthesis and help to form anti bodies.

Sources of pantothenic acid

Whole-grain products like Wheat germ, tomatoes, eggs   are enriched in Vitamin B5.

Also, organ meat, poultry, fish, Peas, soyabean, sunflowers seeds, Peanut, peanut butter, broccoli, sweet potato, Collard greens are having good amount of vitamin B5.

Pyridoxine (vitamin B6)

B6 is a water-soluble vitamin, and its chemical name is pyridoxine. This is light-sensitive and might be destroyed by alkalis.

Functions of vitamin B6

In the metabolism of macronutrients including protein, lipids, and carbs, vitamin B6 functions as a co-enzyme. Additionally, it supports the body’s healthy growth and development. It aids in the synthesis of several steroid hormones, including oestrogen.

Sources Of Vitamin B6

Animal and plant foods are both excellent sources of vitamin B6. plant life Fruits like bananas and avocados are rich sources of vitamin B6.

Rich sources of vitamin B6 include organ meat, chicken, eggs, gammon, fish like salmon and tuna, prawns and lean meats.

Biotin (vitamin B8)

Biotin (vitamin B8) is a member of the B-complex family of vitamins. It is a crucial part of several enzyme systems in the body. Biotin may be produced by intestinal bacteria.

Functions of biotin

Like other B vitamins, biotin is essential for healthy skin, hair, eyes, and liver. Additionally, it supports healthy nervous system operation. To properly metabolize carbs, lipids, and amino acids, your body requires biotin. Additionally essential for healthy embryonic development, This micronutrient is an essential vitamin throughout pregnancy.

Sources of biotin

In general, biotin is distributed in all foods. Green leafy vegetables—liver, eggs, and sprouts—are good sources of biotin.

VitaminB12

Cyanocobalamin, often known as vitamin B12, was the final B vitamin. Only animal diets contain it, and higher plants are unable to synthesize it on their own.

Function Of Vitamin B12

The role of vitamin B12 is to support healthy development and growth. This  heals pernicious anemia and some forms of nerve damage. It is a crucial part of a number of coenzymes that are required for the production of nucleic acids.

Sources of Vitamin B12

Plant foods do not include vitamin B12 as a source of the vitamin. it found in Liver and in meats. Good sources include milk, eggs, muscle meat, and seafood.

Vitamin C

A water-soluble vitamin is vitamin C. In an acidic environment, however, it is stable. It readily oxidases when exposed to heat and air.

Functions of Vitamin C

For the synthesis of connective tissues, vitamin C is a vital component. It serves as an antioxidant and strengthens the immune system. The removal of chemical substances from the body is another function of this process.

Sources of Vitamin C

Amla, often known as Indian gooseberry, is the highest source of vitamin C. Raw produce is an excellent source of vitamin C. Vitamin C-rich fruits include guava, orange, lime, and lemon.

Minerals

Minerals are Classified into three types. Major minerals, trace minerals and Ultra-trace-minerals.

1.Major Minerals

2.Trace Minerals (required less than 100 mg per day)

Ultra trace Minerals

Bromine, cadmium, lead, fluorine, lithium, tin are ultra trace minerals.

Bromine

Bromine is a crucial trace element for the construction of collagen IV scaffolds in tissue growth and architecture. Foods rich in bromine include carrots, tobacco, tomatoes, celery, and melons. Bromine is also abundant in wheat, corn, and millets. daily requirement is 2 to 8 milligrams for adults.

Fluorine

fluoride is a trace mineral, naturally present in food in very minute proportions. The most well-known use of it is in the development of healthy teeth and bones as well as in the prevention and treatment of dental caries. The daily requirement of fluorine for adults is 3 to 4 mg.

Lithium

Lithium seems to have positive effects on mental and brain health. Lithium is helpful for curing many health conditions. Approximately 0.5–3 mg of lithium is required daily.