The vitality of Vitamins and Minerals and why you need them?

1. The vitality of Vitamins and Minerals and why you need them? Vitamins have to come from food as the human body cannot produce enough or does not produce any at all. Every organism has different vitamin needs. For example humans need to consume vitamin C or ascorbic acid while dogs can make their own vitamin C. Minerals like Iron and Magnesium regulate and promote hundreds of functions in the body. They are the key to keeping you alive and healthy. Look for health checkup packages that include the test for vitamins and minerals too, it can give you insights on your nutrition and the unexplained tiredness and fatigue. Humans also need to get their Vitamin D from sunlight as it is not available in food in large quantities. Every vitamin has a different role to play in the human body and they are needed in different quantities. Here are a list of some of the most common vitamin and mineral deficiencies. Iron: An essential mineral it is the largest component of the red blood cell. It binds with Haemoglobin and helps in the transportation of oxygen to the cells. Iron deficiency is the most common deficiency that affects close 25% of the world’s population. The symptoms of iron deficiency include weakness, tiredness and fatigue, cold hands and feet, shortness of breath and impaired brain function. Without iron your body will not be able to produce enough red blood cells that carry oxygen. Iron deficiency Anemia is the most common type of Anemia. Red meat, green leafy vegetables, beetroots, nuts, dried pumpkin seeds, apricots and raisins are rich in Iron. As vegans and vegetarians usually suffer from Iron deficiency as plant forms of Iron have a lower source as compared to Iron content that is available in meat variants. However, supplementing Iron forms may be dangerous if not under the supervision of a doctor as they can harm your liver. Magnesium: It is an important mineral which is required in the making of over 600 biochemical reactions in the body. Energy creation, protein formation, muscle movements, gene maintenance and nervous system regulation are all functions that need this essential mineral Magnesium. The mineral also reduces the risk of Vitamin D deficiency. Almonds, Bananas and all other nuts and dairy products are high on magnesium. Constipation is associated with magnesium deficiency as it acts as a laxative. Magnesium also helps in lowering blood glucose levels Type 2 Diabetes and high blood pressure. Vitamin C: Aiding in the better absorption of Iron, the deficiency of Vitamin C would mean a weak immune system. This vitamin plays a role in collagen and amino acid formation. Severe deficiency of Vitamin C can lead to scurvy – curviness of the bones, especially the legs. Dry damaged skin, weakness of the bones, mood swings, persistent iron deficiency Anemia, unexplained weight gain and poor immunity are a few symptoms of Vitamin C deficiency. Citrus fruits like Guava, Lemons, oranges, pineapple, kiwi and berries rich in Vitamin C and one of these fruits a day will help us get by with our daily source of Vitamin C. Vitamin B12: Also known as colabamin, this is a water soluble vitamin. Every cell in your body needs vitamin B12 to function properly. It is an absolutely essential vitamin for blood formation, brain and nerve functions. Loads of this vitamin are found in animal foods and hence vegans and vegetarians could be at a loss of this vitamin especially when they get older. Patients on the metformin drug for diabetes also suffer from Vitamin B12 deficiency due to its prolonged use and it usually takes years to show up.

2. Vitamin A: A water soluble vitamin again, it helps to maintain a healthy skin, bones and teeth and most importantly helps in the formation of eye pigments which is necessary for good vision. Vitamin A is high on plant-based foods. Lack of vitamin A leads to dry eyes, dry skin, infertility and trouble conceiving, delayed growth, throat and chest infections. Carrots are a high source of Vitamin A and is an unavoidable vegetable at any age and any condition. All fruits and vegetables that contain carotenoids – fruits and vegetables that are red, yellow and orange in color are rich sources of Vitamin A. So Google on your daily diet to see. Source Taken from: https://www.medall.in/blog/the-vitality-of-vitamins-and-minerals-and-why-you- need-them/