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Role of Vitamins and Minerals in Our Body

Our body perform number of functions daily so for healthier life style we need to take vitamins and minerals that are essential to fulfill our basic daily needs. If you take these nutrients in a best way you will remain healthy. List of Essential nutrients of our body include Vitamin A, B, C, D, E and K and minerals include Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium, Sulfur etc. These nutrients and minerals also call as Essential nutrients. Our purpose to write this article is to give information in a better way that how vitamins and minerals perform their role in body, which amount you have to take, deficiency of vitamin diseases etc.

Vitamins

Vitamins are of two types

  • Water soluble vitamins
  • Fat soluble vitamins

Water Soluble Vitamins and their functions in our Body

Our body is mostly made up of water so these vitamins absorb through blood easily and circulate in our body regulate by the kidneys and excess amount excrete through urine. Example of water soluble vitamins are

  • Vitamin B include (B1, B2, B3, B5, B6, B7, B9, B12)
  • Vitamin C

Functions of water soluble vitamins

  • Protection of blood vessels
  • Help to make bones and teeth base
  • Vitamin B12, B9 help in cell multiplication and protect blood vessels
  • Provide energy and healing wound to repair any damage
  • Vitamin E and C act as antioxidant properties

Fat Soluble vitamins and their functions in our Body

Like water soluble vitamins fat soluble vitamins cannot easily circulate in our body, they need carriers for their transportation for example lymph nodes. Example of fat soluble vitamins are

  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K

Functions of Fat soluble vitamins

  • Vitamin A responsible for formation of bones, skin soft tissues and membranes
  • Vitamin B6 help in brain function working properly and formation of red blood cells
  • Vitamin B12 is responsible in nervous system functioning and metabolism also
  • Vitamin E act as antioxidants protect body from free radical’s damage in body
  • Vitamin B1 is responsible for proper heart functioning and healthier nerve cells and provide energy by converting carbohydrates

Our body need these minerals and vitamins in a very small or trace amounts that’s why called as micro-nutrients. Here some examples of disease cause by lacking of micro-nutrients in our body.

Night Blindness:

Vitamin A is a fat soluble vitamin. Deficiency of this vitamin cause Night Blindness. In this disease patient have difficulty to see dim light.

Rickets:

This disease caused by deficiency of vitamin D which leads to weakness of bones, Skeletal muscle abnormalities.

Scurvy:

Vitamin C lacking in body leads to Scurvy. In this condition body and arm tiredness, loss of red blood cells cause bleeding of gums.

Minerals and their role in our body

Minerals are inorganic in nature and our body require these in such amount to perform various important body functions these are termed as essential minerals. Form balanced diet we can get all these essential minerals. Minerals are divided into two categories.

  • Major minerals
  • Minor minerals

Major minerals

These minerals are present in body in a very huge amount including their example, Calcium, Chloride, Magnesium, Potassium, Sodium, Sulphur, Phosphorous

Function of Major minerals

  • Potassium regulate water balance in our body, helping in proper working of muscle and nervous system Formations of healthy bones calcium, magnesium plays their role
  • Sulphur Involve in making hair, nails and skin and give stability to the proteins

Function of Minor minerals

Minor minerals perform a number of task in body. Some few examples shown below:

  • Fluoride help to protect and provide strengthen to the bones, protect tooth form decay.
  • Iron carry oxygen and also a part of hemoglobin
  • Zinc enhance immune signaling, responsible for taste and smell, involve in blood clot formation process, healing wounds, fight against infections
  • Copper is responsible for the formation of number of enzymes in our body

Difference Between Vitamins and Minerals

Vitamins Minerals
Vitamins are Organic in nature Minerals are inorganic in nature
They easily breakdown from heat, cooking and air Minerals not broken by chemical reagents, cooking and heating
Very complicated in structure Very simple in structure
All Vitamins are needed for our body Not all minerals are needed for body
Present in plants and fruits, vegetables Present in soil and rocks

Recommended intake daily dose of Vitamins and Minerals

Human body needs daily intake of these essential nutrients here we are giving some information regarding daily dose of these nutrients.

Vitamins                                   Dose Recommendation          Scientific names
Vitamin B7                               30 µg                                                   Biotin
Vitamin B9                              400 µg                                                 Folate
Vitamin A                                600 µg                                                 Retinol
Vitamin B1                              1-4 mg                                                 Thiamine
Vitamin B2                              1-6 mg                                                 Riboflavin
Vitamin B3                              18 mg                                                  Niacin or nicotinic acid
Vitamin B5                              6 mg                                                    Pantothenic acid
Vitamin B6                              2 mg                                                    Pyridoxine
Vitamin B12                            6 µg                                                     Cobalamin
Vitamin C                                75 mg                                                    Ascorbic acid
Vitamin D                                5 µg                                                     Calceferol
Vitamin E                                 10mg                                                   Tocopherol
Vitamin K                                 80 µg                                                   Phytomenadione
Minerals                                 Dose Recommendation
Calcium                                   1000 mg
Copper                                    2 mg
Iron                                          15 mg
Fluorine                                   3-5 mg
Potassium                                3500 mg
Sodium                                    2400 mg
Zinc                                         15 mg

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