Dr. Neeraj Meel
It is Common
sense that a human body always needs essential nutrition. It is also a common
sense that these nutritional values must be achieved by naturally not from
health supplements. Nutrition is the science that interprets the interaction of
nutrients and other substances in food in relation to maintenance, growth,
reproduction, health and disease of an organism. It includes food intake,
absorption, assimilation, biosynthesis, catabolism and excretion. Talk about
nutrition and carbs, proteins and fats come to the mind immediately. There are
two types of nutrition’s such as micro and Macro.
Generally there
are two types of Nutrients viz Micro and macro nutrients. Micronutrients are
nutrients required by organisms throughout life in small quantities to orchestrate
a range of physiological functions. For people, they include dietary trace
minerals in amounts generally less than 100 milligrams per day, as opposed to
macrominerals, which are required in larger quantities. The microminerals or
trace elements include at least iron, cobalt, chromium, copper, iodine,
manganese, selenium, zinc and molybdenum. Micronutrients also include vitamins,
which are organic compounds required as nutrients in trace amounts.
In another side,
Macronutrient is a component in foods that an organism uses to survive and
grow. Macronutrients provide the bulk energy an organism's metabolic system
needs to function while micronutrients provide the necessary cofactors for
metabolism to be carried out. Both types of nutrients can be acquired from the
environment. Micronutrients are used to build and repair tissues and to
regulate body processes while macronutrients are converted to, and used for,
energy. Methods of nutrient intake are different for plants and animals. Plants
take in nutrients directly from the soil through their roots and from the
atmosphere through their leaves. Animals and protists have specialized
digestive systems that work to break down macronutrients for energy and utilize
micronutrients for both metabolism and anabolism (constructive synthesis) in
the body.
Thus, we can
classify the nutrients as Vitamin and Mineral. A vitamin is an organic compound
and a vital nutrient that an organism requires in limited amounts. While A
mineral is a naturally occurring chemical compound, usually of crystalline form
and abiogenic in origin.
However, these are the macro-nutrients and are not the only group of nutrients. More important are the micronutrients, comprising of a group of very important substances known as minerals and vitamins. Read on to know the most important vitamins and minerals that your body needs and the role they play.
For find your diet chart contact us
Vitamins:
An organic
chemical compound (or related set of compounds) is called a vitamin when the
organism cannot synthesize the compound in sufficient quantities, and it must
be obtained through the diet; thus, the term "vitamin" is conditional
upon the circumstances and the particular organism. For example, ascorbic acid
(one form of vitamin C) is a vitamin for humans, but not for most other animal
organisms.
Vitamin A:
Vitamin A is a
group of unsaturated nutritional organic compounds that includes retinol,
retinal, retinoic acid, and several provitamin A carotenoids (most notably
beta-carotene). Vitamin A has multiple functions: it is important for growth
and development, for the maintenance of the immune system and good vision, Essential
for healthy eyes, general growth and development and glowing skin. Capsicum,
red chili, sweet potato, carrot, broccoli, leaf, butter, kale, collard greens,
dandelion greens, spinach, pumpkin and oranges are richest Source of Vitamin A.
Vitamin B:
Vitamin C:
Vitamin C or
L-ascorbic acid, or simply ascorbate (the anion of ascorbic acid), is an
essential nutrient for humans and certain other animal species. Vitamin C
describes several vitamers that have vitamin C activity in animals, including
ascorbic acid and its salts, and some oxidized forms of the molecule like
dehydroascorbic acid. Ascorbate and ascorbic acid are both naturally present in
the body when either of these is introduced into cells, since the forms
interconvert according to pH.Thus Vitamin C is Required for iron absorption,
blood clotting, elastic skin and antioxidant function. Found in good amounts in
citrus fruits, guava, kiwi, grapefruits, strawberries, etc.
Vitamin D:
Vitamin D
refers to a group of fat-soluble secosteroids responsible for increasing
intestinal absorption of calcium, iron, magnesium, phosphate, and zinc. In
humans, the most important compounds in this group are vitamin D3 (also known
as cholecalciferol) and vitamin D2 (ergocalciferol). Cholecalciferol and
ergocalciferol can be ingested from the diet and from supplements. Very few
foods contain vitamin D; synthesis of vitamin D (specifically cholecalciferol)
in the skin is the major natural source of the vitamin. Dermal synthesis of
vitamin D from cholesterol is dependent on sun exposure (specifically UVB
radiation). Extremely Vitamin D is important for bone development, these are
found in eggs, mushrooms and fish. With these sources Vitamin D can be get from
Sunlight also and best period of getting sunlight directly is from 14th
January to 31st January of every Year. During this period the danger
of uv radiation is very low.
Vitamin E:
Vitamin E refers to a group of compounds
that include both tocopherols and tocotrienols. Of the many different forms of
vitamin E. alpha-Tocopherol is an important lipid-soluble antioxidant. It
performs its functions as antioxidant in the glutathione peroxidase pathway,
and it protects cell membranes from oxidation by reacting with lipid radicals
produced in the lipid peroxidation chain reaction. Compared with tocopherols,
tocotrienols are sparsely studied.VITAMIN E improves the blood
circulation and reduces free radicals, which is essential for cancer
protection. Almonds, nuts, tomatoes and sunflower seeds are good sources of
vitamin E.
Vitamin K:
Vitamin K is a
group of structurally similar, fat-soluble vitamins the human body requires for
complete synthesis of certain proteins that are prerequisites for blood
coagulation and which the body also needs for controlling binding of calcium in
bones and other tissues. It is very essential for the process of blood coagulation;
these are found in spinach, broccoli, kale and other green vegetables.
MINERALS:
A mineral is a
naturally occurring chemical compound, usually of crystalline form and
abiogenic in origin. A mineral has one specific chemical composition, whereas a
rock can be an aggregate of different minerals or mineraloids. The study of
minerals is called mineralogy.There are over 5,300 known mineral species; over
5,070 of these have been approved by the International Mineralogical
Association (IMA).
Iron:Iron is a chemical element with symbol Fe (from Latin: ferrum) and atomic number 26. It is a metal in the first transition series. It is by mass the most common element on Earth, forming much of Earth's outer and inner core. It is the fourth most common element in the Earth's crust. Very essential ingredient for blood formation and muscle building, clams, oysters, soybeans, lentils and spinach are great sources of iron.
Calcium:
Calcium is a chemical element with symbol Ca
and atomic number 20. Calcium is a soft gray Group 2 alkaline earth metal,
fifth-most-abundant element by mass in the Earth's crust. The ion Ca2+ is also
the fifth-most-abundant dissolved ion in seawater by both molarity and mass,
after sodium, chloride, magnesium, and sulfate. Free calcium metal is too
reactive to occur in nature. Calcium is produced in supernova nucleosynthesis.
Calcium is essential for living organisms, particularly in
cell physiology where movement of the calcium ion into and out of the cytoplasm
functions as a signal for many cellular processes. As a major material used in
mineralization of bone, teeth and shells, calcium is the most abundant metal by
mass in many animals. Most important ingredient, as it helps in the formation
of teeth and bones, dairy products, tofu and cheese are very good sources.
Zinc:
Zinc is a chemical element with the symbol Zn
and atomic number 30. It is the first element in group 12 of the periodic
table. In some respects zinc is chemically similar to magnesium: both elements exhibit
only one normal oxidation state (+2), and the Zn2+ and Mg2+ ions are of similar
size. Zinc is the 24th most abundant element in Earth's crust and has five
stable isotopes. A key ingredient essential for overall growth, immunity and
fertility, spinach, beans, oysters and dark chocolate carry a good amount of
Zinc.
Folic acid:
Folic acid, another form of which is known as
folate, is one of the B vitamins. It is used as a supplement by women to
prevent neural tube defects (NTDs) developing during pregnancy. It is also used
to treat anemia caused by folic acid deficiency. More than 50 countries require
fortification of certain foods with folic acid as a measure to decrease the
rate of NTDs in the population. Essential
for iron absorption, cell regeneration, and in pregnancy for healthy
development of the baby. Green leafy vegetables, asparagus, peas, seeds, nuts,
lentils, beets, corn, etc. are good sources.
Trace minerals like iodine,
manganese, copper, fluoride, selenium and chromium are also essential but in
very small amounts. While these are not the only essential vitamins and
minerals, these are the most important ones. The quantities of these substances
required on a daily basis are very small, but critical for functions listed
above. In addition, some of them also help in releasing free radicals, which
provides protection against cancer and chronic inflammation. This helps prevent
chronic health conditions like heart disease, diabetes and stroke.
An important point to consider is
while there are multiple supplements available in the market today to make sure
you get all of these nutrients, try to eat a wholesome meal and get these
through natural sources to the maximum extent possible. The natural foods are
the best source, and supplements should be used only when these cannot be
obtained naturally. In conclusion, I can state that Every nutrition is
important for human and should be include in our daily diet.
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