Micronutrients – Vitamins & It’s Types

1. What is Micronutrients?

Micronutrients consist of Vitamins and minerals. We need micronutrients in very tiny Amount. Many people don’t include Micronutrients in their diets. When you don’t get the micronutrients which are required for your body, you may come up with Disease & Infections. In this article, you will get to know about all the types of Vitamins. Make sure to read it till last.

2.WHAT are VITAMINS?

Vitamins are essential nutrients needed by the body in small amounts to allow it to grow, develop, and function normally. In total, there are 13 Required vitamins by the body.

Vitamins come in two types that are transported and stored differently in the body.

  1. Water-Soluble Vitamins.
  2. Fat or Lipid Soluble Vitamins.

3.Vitamins A

Vitamin A is a Fat-Soluble or lipid-soluble vitamin needed to maintain eyesight and prevent night blindness. It also improves the immune system, helps with fat storage, and protects against infections. You also need Vitamin A to grow new cells. It helps in lowering cholesterol and reduce the risk of heart and disease and stroke.

  • Sources of Vitamin A.

The first source in foods is from Animal Source, which includes Fish, meat, liver, and eggs.

The second source is in leafy Vegetables, orange and yellow vegetables, and fruit.

  • Recommended Daily Intake:-

800 mcg/day in men and 700 mcg/day in Women.

4.Vitamin B

Vitamin B is a water-soluble vitamin. There are eight types of Vitamins B, and most of them come from our diet. Due to the various types of vitamin B, they are found in a variety of sources.

It performs the two main functions in the human body: – One to make energy from the Ingested food and Second: – To make RBC, i.e. (“RED BLOOD CELLS”)

  • Types Of Vitamin B
  1. B1 – thiamine
  2. B2 – riboflavin
  3. B3 – niacin
  4. B5 – pantothenic acid
  5. B6 – pyridoxine
  6. Folic acid
  7. Biotin

These Vitamins are essential for the breakdown of carbohydrates into glucose which provides energy for the body and breakdown of fats and Proteins, which helps in functioning the Nervous system.

  • Sources of Vitamin B.

Can get it from the Dark green vegetables, grains, and meat.

  • Deficiency in Vitamin B:-

Deficiency can lead to one or more diseases depending on the number of types of vitamin B deficiency. E.g., Deficiency in Vitamin B12 and Vitamin B6 can cause anaemia which in vitamin B1 and B3 can lead to mental confusion.

5.Vitamin C

Vitamin C is a superstar among all the vitamins. Vitamins C has various functions in the body. One of its most important features is to protect the body from infections. It also contributes to the growth and repair of tissues in our body. Tissues like your bones your teeth and your skin

  • Sources of Vitamin C

Best sources of Vitamin C are fruits and vegetables, Peppers, and Broccoli have the highest Vitamin C content among the many. Now it’s commonly believed the oranges are the best source of Vitamin C among fruits; however, this is not the case. The fruits rich in Vitamin C is actually “Guava” in the first place and in second place its “Papaya” and at the third place “Kiwis” are the best source of Vitamin C among fruits.

  • Deficiency of Vitamin C:-

Can lead to a disease called Scurvy. Scurvy was a disease that many pirates and sailors use to have when they were out at sea for long periods without access to fresh fruits and vegetables.

Vitamin C is necessary to produce collagen. Collagen is the main protein component of the tissues in your body, and collagen alone makes up 35% of the whole body’s protein content. Scurvy has many symptoms such as Brown Spots in the skin, bleeding from different mucous, loss of teeth and even “DEATH.”

6.Vitamin D

Vitamin D is a fat-soluble vitamin needed for growth and development and maintenance of bones and teeth. It is also known as the sunshine vitamin because it is produced in your skin in response to sunlight. You can get Vitamin D from sunlight.

Vitamin D works to promote bone growth and bone strength. It’s essential because Vitamin D regulates the absorption of calcium and phosphorus, which are two essential components for developing the structure and depth of your bones.

Vitamin D is also vital in making sure your muscles, heart, lungs, and brain works well.

  • Sources of Vitamin D
  • can get it from Supplements and a minimal amount comes from foods like salmon, spend time in Sunlight, Mushrooms, Seafood’s, etc.
  • Deficiency of Vitamin D

Lack of vitamin D leads to softening of the bone and the Disease is known as “Rickets” in children and “Osteomalacia” in adults.

7. Vitamin E

Vitamin E is a fat-soluble vitamin with several health benefits such as

  1. Prevention of diseases such as cancer and diabetes
  2. Promotion of a healthy nervous System
  3. Protection against heart disease
  4. Protection for the eyes.
  • Sources of Vitamin E
  • High levels of Vitamin E found in Almonds, raw seeds, spinach, and Kale.

8.Vitamin K

Vitamin K needed for blood clotting and its also essential for growing and repairing bones, it helps Glucose to convert into glycogen.

  • Sources of Vitamin K

It’s found in Kale at a high level, spinach, broccoli, sprouts, and cauliflower.

Vitamin K deficiencies occur rarely.

FINAL WORDS:-

If you find this information make sure to share it with your friends and educate them too.

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fitnessterritory

All about how you Transform yourself by getting the Proper Knowledge about Nutrition & Workouts.

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