ESSENTIAL NUTRIENTS FOR HEALTHY BODY
1. Vitamin A – It is helpful in maintaining healthy skin, teeth, soft tissues, and mucus membranes. Vitamin A promotes good vision, especially in low light. It is also termed as retinol because it produces certain pigments in the retina of the eye. It may also be needed for reproduction and breast-feeding.
Sources of Vitamin A - Orange and Yellow fruits and vegetables, Milk, Cheese, Egg yolk.
2. Vitamin B-Group - Carbohydrates, Fat and Protein are energy-yielding nutrients and act as fuel for the body. The B-group vitamins help the body to use this fuel. Vitamin B-group help cells to multiply by making new DNA. The B-group vitamins are essential for various metabolic processes. This collection contains eight water-soluble vitamins. Being water soluble, vitamin B-group can’t be retained by the body and have to be consumed regularly in the diet.
Sources of Vitamin B - Legumes, Wholegrain Cereals, Nuts, Seeds, Green Leafy Vegetables
Types of Vitamin B
1. Thiamin (B1) - Thiamin is also known as vitamin B1. It helps to convert glucose into energy and plays a role in nerve function.
2. Riboflavin (B2) - Riboflavin is involved in energy production and also helps in vision and skin health.
3. Niacin (B3) - Niacin helps body to convert carbohydrates and fats into energy. It helps maintain healthy skin and supports the digestive and nervous systems
4. Pantothenic acid (B5) - Pantothenic acid is needed to metabolize carbohydrates, proteins and fats. It also helps to produce red blood cells and steroid hormones.
5. Vitamin B6 (pyridoxine) - Pyridoxine is needed for metabolism of protein and carbohydrate. The formation of red blood cells and certain brain chemicals are also supported.
6. Biotin (B7) - Biotin (B7) is needed for metabolism of energy. Also helps in fat synthesis, metabolism of amino acids. Take care that high biotin intake may lead to raised blood cholesterol levels.
7. Folic acid (folate or B9) - Folate is needed in the formation of red blood cells, which carry oxygen around the body.
8. Vitamin B12 (cyanocobalamin) - Vitamin B12 helps to maintain nerve cells, mental ability, red blood cell formation and metabolism of some fatty acids and amino acids to produce energy.
3. Vitamin C – It is also known as ascorbic acid. It is found in vegetables and fruits. It is water-soluble vitamin and a powerful antioxidant. It helps to maintain connective tissues in bones, blood vessels, and skin.Vitamin C helps to repair and regenerate tissues. It provides protection against heart disease. Helps in the absorption of iron and prevent scurvy.
Sources of Vitamin C - Citrus fruits, Broccoli, Strawberry, Parsley, Cabbage
4. Vitamin D - It is very important for bone health. Recent researches have suggested its role in protecting against colds and fighting depression. Vitamin D is fat-soluble and is responsible for increasing intestinal absorption of calcium, iron, magnesium, phosphate, and zinc
Sources of Vitamin D - Citrus fruits, broccoli, strawberry, parsley, cabbage
5. Vitamin E - It is required for strong immunity and healthy skin and eyes. Vitamin E is considered as a powerful antioxidant and protect cells from damage.
Sources of Vitamin E - Olives and olive oil, avocado, wholegrain cereals
6. Iron - It helps in the development of red blood cells and healthy immune function. Iron is a is essential to the structure of every cell in the body especially the red blood cells (hemoglobin), which are responsible for transportation of oxygen throughout the body.
Sources of Iron - Lean meat, green leafy vegetables, legumes
7. Calcium – It plays a vital role for the human body by building bones and keeping them healthy. It also helps in blood clotting.
Sources of Calcium - Dairy products – Milk, Cheese etc., almonds, green leafy vegetables.
8. Magnesium - It helps keep blood pressure normal, bones strong, and the heart rhythm steady.
Sources of Magnesium - Nuts, seeds, wholegrains, legumes, green leafy vegetables
9. Zinc - It is found in cells throughout the body. It is needed for the proper functioning of body's immune system. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is also needed for the senses of smell and taste.
Sources of Zinc - Lean meat, chicken, fish, sunflower and pumpkin seeds
10. Selenium – It is one of the important nutrients for humans that our bodies cannot produce on their own and could only get it from our diet. Without selenium the heart, joints, eyes, immune system or reproductive system could not function properly
Sources of Selenium - Brazil nuts, wheatgerm, sunflower seeds, oats
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