Micronutrients
The tiny goodness from nature- how and why you should consume them
Did you pop your essential pills for today? The so called immunity shields to protect your body from the dreaded virus in the pandemic season- Multi-vitamin. But do you really know how much to consume and whether you actually need it?
The term vitamin is derived from the word vitamin essentially means vital amine, which was coined in 1912 by Polish biochemist Casimir Funk, who isolated a complex of micronutrients essential to life, all of which he presumed to be amines.
It was not until 1950’s that vitamins were isolated and mass production was enabled; this drastically reduced the several diseases prevalent due to severe deficiency of Vitamins earlier.
Vitamins are powerful organic essential molecules that need to be consumed in very small quantities to ensure good health by working together as supporters of complex pathways of metabolism.
There are two categories of Vitamins.
- Hydrophobic / Fat soluble- Vitamin A/D/ E/ K They are repelled by water but transported by fats. These should not be overdosed as it may cause to toxicity. Fats are important in making sure these Vitamins reach their targets in the body.
a. Vitamin A also called Retinol helps in vision, growth, immunity, keeping skin and the lining of some parts of the body, healthy. Deficiency can lead to impaired vision. RDA is 900 mcg per day and 700 mcg per day for adult males and females respectively. It is found in meat, fish, liver, (orange) sweet potato, butternut squash, carrot or spinach etc.
b. Vitamin D- is a hormone synthesized in the body with the help of sunlight. It helps in absorption of Calcium , that in turn promotes bone health. RDA is 600 IUs. Fortified foods, fish, egg, butter, mushroom and sunlight are good sources of Vitamin-D.
c. Vitamin E-It is found in oil, fish, nuts, fruits like mango, avocado and leafy vegetables. It protects the body from free radicals that may otherwise potentially damage cells due to inflammation. RDA is 15 mg per day; insufficient amounts can cause muscle pain and weakness.
d. Vitamin K- RDA is 120 mcg for men and 90 mcg for women. It serves aid to blood clotting and bone health. They say eat your greens for a reason, as skipping them can result in low quantity of Vit-K and in turn cause poor blood clotting and bone health.
2. Hydrophilic/Water soluble- Vitamin B and C are hydrophilic in nature i.e transported mostly by water and blood. They can be easily rejected by body; if found in excess through sweat and urine. These vitamins have various vital functions.
a. Vitamin B Complex : consists of
- B-1 (thiamine): helps the body’s cells change carbohydrates into energy. Found in lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products.
- B-2 (riboflavin): It can be found in grains, plants, and dairy products. It is crucial for breaking down food components, absorbing other nutrients, and maintaining tissues
- B-3 (niacin): niacin plays a role in converting carbohydrates into glucose, metabolizing fats and proteins, and keeping the nervous system working properly.
- B-5 (pantothenic acid): It helps in fatty acid synthesis and various anabolic and catabolic processes. Whole grains are a good source of vitamin B5 but milling reduces it to 75 percent. Hence unpolished grains are good.
- B-6 (pyridoxine)- helps in protein and carb synthesis and helps neurotransmitters.
- B-7 (biotin)- helps in metabolism of macro-nutrients.
- B-9 (folic acid)-Chic-peas, spinach, liver and fortified foods( especially for pregnant women) are good sources. It helps in cell growth and formation of DNA( fetus)
- B-12 (cobalamin)- This deficiency is common in vegetarians and vegans. Vitamin B12 is required for the development, myelination, and function of the central nervous system; healthy red blood cell formation; and DNA synthesis.
They together assist in metabolism of carbohydrates & fatty acids, RBC synthesis, hair and nail health, wound healing and cell growth.
b. Vitamin C is necessary for wound healing, immune system and collagen synthesis. It is found in all citrus fruits like lemon, oranges, strawberry etc. Deficiency may compromise immune system.
Minerals
Minerals are inorganic chemical elements that are subdivided into Micro and Trace minerals. These molecules are not synthesized by the body biologically and are thus essential nutrients.
Several minerals are needed in huge quantities to sustain life forces.( > 150 mg/day) They are called microminerals or bulk minerals.
Some bulk minerals are:
a. Calcium- found in dairy products, fish, nuts . certain gains, and green leafy vegetables it is essential for strong bone and teeth.
b. Sodium- found in table salt and most processed foods ; it is needed for all circulation of blood, pH maintenance, blood pressure and water balance of body.
c. Magnesium- found in meat, fish, legumes, dairy it is needed for strong bones, maintaining pH and processing ATP( Adenosine Tri-Phosphate).
d. Phosphorus- found in milk and meat it is needed for bone strength, energy processing, pH regulation and phospholipids in cell membrane.
e. Chloride- found in table salt and processed food it is needed for production of Hydrochloric acid in the stomach and cell membrane transport.
f. Potassium- found in many fruits and vegetables it is needed for functioning of heart, nerve, water balance and pH.
g. Sulphur- found in meat and fish it is needed for synthesis of many proteins.
Trace minerals: are needed less than <150 mg/day)
Iron-found in meat, poultry, fish, legumes, nuts, seeds, whole grains, dark leafy vegetables ; it is needed for transport of oxygen in blood and production of energy. Deficiency can cause anemia, weakness and fatigue.
Zinc- found in meat, fish, poultry and cheese; it is needed for better immunity, reproduction, growth, blood clotting, thyroid and insulin function. Deficiency can cause poor growth, weight loss and skin problems, hair loss, vision problems.
Copper-found in seafood, nuts, legumes, chocolate, bread and cereals, fruits and vegetable. Deficiency can lead to anemia, low body temperature, bone fracture and low white blood cell concentration.
Iodine- found in garlic, sesame seeds, soyabean, dark leafy vegetables are good sources of iodine. Deficiency can lead to Hypothyroidism.
Considering the power of these tiny goodness of multivitamins and minerals, it is thus safe to conclude that they are highly essential nutrients that support life functions.
Fluoride, Manganese, Cobalt, Selenium, Chromium, Molybdenum are some other trace minerals.
The above facts clearly establish how important it is to consume all these tiny elements of goodness from nature. Deficiencies happen when one is unable to eat a balanced diet. If you eat healthy deficiency is rare even then in case you do get it; supplementation can be done with help of a doctor.
Current research showcases that many diseases themselves are a result of prolonged deficiency; so its time that you pay attention to all of them; they may be tiny but are the biggest propeller of good health.
