Vitamins and Their Functions Sources and Deficiency Chart

The difference between vitamins and minerals

Vitamins short tricks | vitamins and deficiency diseases

Although they are all considered micronutrients, vitamins and minerals differ in fundamental ways. Vitamins are organic and can be broken down by heat, air or acid. Minerals are inorganic and stick to their chemical structure.

Why is that important? This means that the minerals in soil and water easily enter your body through the plants, fish, animals and liquids you eat. However, it's more difficult to get vitamins into your body from food and other sources because cooking, storage, and simply exposure to air can inactivate these more fragile compounds.

Vitamin sources Functions and deficiency diseases caused by various vitamins

Vitamins are the essential nutritional factors required for the healthy and normal functioning of the body. These are found in various foods that are consumed on a daily basis. There are two types of vitamins, their differences, functional structure, sources and deficiency diseases are mentioned below in this article.

Vitamin C deficiency and scurvy

A severe vitamin C deficiency can lead to scurvy. We can consider it a disease of the past, but it still exists. Factors or lifestyle issues that may increase your risk of scurvy include:

eat unhealthy foods regularly

small pinpoint hemorrhages around hair follicles visible in the skin.

If you or someone you care for is at risk, please contact your doctor.

Also read:Is Vitamin C Good For Your Face?

Food sources of vitamin D

Only a small amount of vitamin D is obtained from our diet. Sources include:

Treatment options include improved sun exposure, diet, exercise,vitamin and mineral supplements.

If you are concerned about vitamin D levels, consult your GP. Your GP may recommend vitamin D supplements, which should be taken strictly as directed.

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Vitamins and their functions

A vitamin is an organic compound found in food and other natural sources that our bodies need for basic function and health. Many vitamins are available to us through food.

For example, citrus fruits are a rich source of vitamin C. We get vitamin D from eating fish, eggs, and mushrooms. Sun exposure is also an important source of vitamin D.

Below is a brief overview of the role these vitamins play in our health, how we can tell when we're deficient and where vitamins can be found in food.

The 13 vitamins your body needs

Vitamins are organic nutrients that your body needs to stay healthy. All vitamins are considered essential, although your body needs them but cannot produce them in sufficient quantities. That means you need to get them through food, drink, or supplements. There are 13 essential vitamins in total.

Essential vitamins and minerals for people over 51

Explore details on the following vitamins and minerals and recommended amounts for older adults:

Vitamin A.food sources: Vitamin A is found in products like eggs and milk. It can also be found in vegetables and fruits like carrots and mangoes.

Men age 51+: Most men over the age of 51 should aim for 900 mcg RAE.
Females age 51+: Most women over the age of 51 should aim for 700 mcg of RAE daily.

Vitamin B1.food sources: You can find vitamin B1 in meat, particularly pork and fish. It's also found in whole grains and some fortified breads, cereals, and pastas.

Men age 51+: Most men over the age of 51 should aim for 1.2mg daily.
Females age 51+: Most women over the age of 51 should aim for 1.1 mg per day.

Vitamin B2.food sources: Vitamin B2 is found in eggs and offal such as liver and kidneys, as well as lean meats. You can also find it in green vegetables like asparagus and broccoli.

Men age 51+: Most men over the age of 51 should aim for 1.3 mg daily.
Females age 51+: Most women over the age of 51 should aim for 1.1 mg per day.

Vitamin B3.food sources: Vitamin B3 is found in some types of nuts, legumes and grains. It can also be found in poultry, beef and fish.

Men age 51+: Most men over the age of 51 should aim for 16mg daily.
Females age 51+: Most women over the age of 51 should aim for 14mg daily.

Vitamin B6.food sources: Vitamin B6 is found in a variety of foods. The richest sources of vitamin B6 are fish, beef liver, potatoes and other starchy vegetables and fruits.

Study session summary 2

Types of vitamins (water-soluble, fat-soluble vitamins) | Functions of vitamins| deficiency diseases

In Lesson 2, you learned the following:

Carbohydrates, proteins, fats, vitamins, minerals, water and fiber are the main groups of nutrients that together, but in different amounts, make up a balanced diet.

Nutrients are classified into macronutrients and micronutrients. Carbohydrates, proteins, fats and water are macronutrients and vitamins and minerals are micronutrients.

Although most foods are mixtures of nutrients, many of them are high in one nutrient and low in the other nutrients. Foods are often grouped by the nutrient they contain in abundance.

Unsaturated fats are healthy fats, saturated fats are unhealthy fats. Therefore, people in your community need to eat more of the unsaturated fats and try to reduce their intake of saturated fats.

Vitamins are substances that are found in small amounts in food and are necessary for the normal functioning of the body. Vitamins are also known as protective foods.

Minerals have a number of functions in the body, including the development of body tissues and aiding in metabolic processes. The most important minerals are calcium, iron, iodine, zinc and fluorine.

In order to have a healthy life and good nutritional status, a person needs to eat a balanced diet. You need to know the common food groups in order to advise the people in your community on a balanced diet.

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Recommended sodium intake for older adults

Sodium is another important mineral. In most Americans' diets, sodium comes primarily from salt. Whenever you add salt to your food, you add sodium. But theDietary Guidelinesshows that most of the sodium we eat doesn't come from our salt shakers, but is added to many foods during processing or preparation. We all need some sodium, but too much can lead to it over timehigh blood pressure, which can increase your risk of having aHeart attackorstroke.

How much sodium is okay? People 51 and older should reduce their sodium intake to 2,300 mg per day. This is about a teaspoon of salt and includes sodium added during manufacture or cooking and at the table when eating. If you have high blood pressure or prehypertension, it may help to limit sodium intake to 1,500 mg per day, about 2/3 teaspoons of salt. When you prepare your own meals at home without using a lot of processed foods or salt, you can control how much sodium you get. Try to use less salt when cooking and don't add salt before you've taken the first bite. If you make this transition slowly, you'll get used to the difference in taste. Also look for food products labeled as low-sodium, unsalted, no added salt, sodium-free, or salt-free. Also check thoseLabel with nutritional informationto see how much sodium is in a serving.

A closer look at important minerals

The body requires and stores fairly large amounts of the most important minerals. These minerals are no more important for your health than the trace elements, which they only contain in larger amounts in your body.

Important minerals travel through the body in different ways. Potassium, for example, is quickly absorbed into the bloodstream, where it circulates freely and is excreted through the kidneys, much like a water-soluble vitamin. Calcium is more of a fat-soluble vitamin because it requires a carrier for absorption and transport.

Important minerals

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Essential nutrients for your body

Every day your body produces skin, muscles and bones. It produces rich red blood that carries nutrients and oxygen to distant outposts, and it sends nerve signals that bounce thousands of miles of brain and body pathways. It also formulates chemical messengers that shuttle from one organ to another, giving the instructions that help sustain your life.

But in order to do all this, your body needs some raw materials. This includes at least 30 vitamins, minerals and nutritional components that your body needs but cannot produce in sufficient quantities.

Vitamins and minerals are considered essential nutrients because together they perform hundreds of functions in the body. They help support bones, heal wounds, and boost your immune system. They also convert food into energy and repair cell damage.

But keeping track of what all those vitamins and minerals do can be confusing. Read enough articles on the subject and your eyes can swim with the alphabet soup references to these nutrients, known primarily by their initials.

This article will give you a better understanding of what these vitamins and minerals actually do in the body and why you want to make sure you're getting enough of them.

About fetal growth and child development

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Vitamins are essential for the normal growth and development of a multicellular organism. Using the genetic blueprint inherited from his parents, afetusdevelopedfrom the nutrients ingested. It requires certain vitamins and minerals to be present at certain times. These nutrients facilitate the chemical reactions that produce, among other things,High,Bone, AndMuscle. If there is a severe deficiency in one or more of these nutrients, a child can develop a deficiency disease. Even small defects can cause permanent damage.

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What are the two main groups of vitamins?

Traditionally, vitamins are divided into two groups, the water-soluble and the fat-soluble vitamins. The water-soluble vitamins are thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, and vitamin C. The fat-soluble vitamins are vitamin A, vitamin E, vitamin D, and vitamin K.

Classification of essential nutrients

Based on the amount of nutrients each person needs to consume each day, these nutrients are divided into two groups. These are macronutrients that should be consumed in larger amounts and micronutrients that are only required in small amounts.

2.1.1 Macronutrients

Macro means big, as the name suggests, these are nutrients that people need to consume regularly and in fairly large amounts. These include carbohydrates, fats, proteins, fiber and water. These substances are needed for energy supply and growth, e.gmetabolismand other bodily functions.

Metabolism is the process of obtaining energy and all the building blocks needed to maintain the body and its functions.

Macronutrients provide many calories, but the amount of calories provided varies depending on the food source. For example, each gram of carbohydrate or protein provides four calories, while fat provides nine calories for each gram.

2.1.2 Micronutrients

As her name suggestsmicronutrientsare substances that people only need in small amounts in their diet. This includes minerals and vitamins.

Although most foods are mixtures of nutrients, many of them are high in one nutrient and low in the other nutrients. Foods are often grouped by the nutrient they contain in abundance.

Box 2.1 Nutrient types and their names

Foods in which the most important nutrients are vitamins or minerals are namedprotective foods.

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You will surely benefit from this table of vitamins and minerals

Take a look at this vitamin and mineral chart, which contains all the essential vitamins and minerals needed for overall health and well-being.

Different types of vitamins and minerals enable healthy body function. They aid in the repair of damaged cells and tissues, the production of important cells, healthy brain function, and a host of other functions necessary for normal health and well-being. While vitamins are organic, minerals are inorganic. That is, the former are made by plants and animals, while the latter are found in soil and water, which are then ingested by plants and animals. The following sections provide a comprehensive table of vitamins and minerals to help you understand the importance of these nutrients.

Micronutrients: Types, Functions, Benefits and More

Vitamins (classification, function, resources and deficiency)

Micronutrients are one of the most important groups of nutrients your body needs. They contain vitamins and minerals.

Vitamins are necessary for energy production, immune function, blood clotting, and other functions. Meanwhile, minerals play important roles in growth, bone health, fluid balance, and several other processes.

This article provides a detailed overview of micronutrients, their functions and the effects of overconsumption or deficiency.

The term micronutrients is used to describe vitamins and minerals in general.

Macronutrients, on the other hand, include proteins, fats, and carbohydrates.

Your body requires smaller amounts of micronutrients compared to macronutrients. That's why they are called micro.

Humans have to absorb micronutrients from food because the body cannot produce most of the vitamins and minerals itself. That is why they are also called essential nutrients.

Vitamins are organic compounds from plants and animals that can be broken down by heat, acid or air. On the other hand, minerals are inorganic, found in soil or water and cannot be broken down.

When you eat, you use up the vitamins plants and animals created or the minerals they absorbed.

The micronutrient content of each food is different, so it's best to eat a variety of foods to get enough vitamins and minerals.

Adequate intake of all micronutrients is necessary for optimal health as each vitamin and mineral has a specific role to play in your body.

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Cut down on free sugar

Foods that contain free sugar are not necessary as part of a healthy, balanced diet, so try to eat them less often and in smaller amounts.

To do this, use grocery labels to select items that contain less sugar and swap out the following:

Sugary breakfast cereals for basic cereals — such as oatmeal, whole wheat biscuit cereal, whole wheat meal, or granola with no added sugar
flavored or corner yoghurts for low-fat, low-sugar yoghurts, with fresh fruit for variety
sugary drinks for water, low-fat milk, sugar-free drinks or tea and coffee

Sugary drinks make up a surprisingly large proportion of the daily sugar intake of both children and adults. Almost a third of the free sugar consumed by 11- to 18-year-olds comes from soft drinks.

Granola bars are also often high in free sugar, so be sure to check the label.

How do I get the vitamins and minerals I need?

It's usually better to get the nutrients you need from food than from a pill. That's because nutrient-dense foods contain other things that are good for you, like fiber.

Most older adults can get all the nutrients they need from food. But if you're not sure, alwaysTalk to your doctoror a registered dietitian to find out if you are deficient in any important vitamins or minerals. Your doctor or nutritionist may recommend a vitamin ordietary supplements.

It is important to know that some dietary supplements can have side effects such as: B. an increased risk of bleeding after an injury or an altered response to anesthesia during surgery. Dietary supplements can also interact with some medicines in ways that can cause problems. For example, vitamin K may decrease the ability of the common blood thinner warfarin to prevent blood from clotting. If you need to supplement your diet, your doctor or pharmacist can tell you which supplements and doses are safe for you.

When you're looking for supplements to buy, you may feel overwhelmed by the vast selection at the pharmacy or grocery store. Look for a dietary supplement that contains the vitamin or mineral you need without many other unnecessary ingredients. Read the label to make sure the dose isn't too high. Avoid mega-dose supplements. Too much of some vitamins and minerals can be harmful, and you may be paying for supplements you don't need. Your doctor or pharmacist can recommend brands that may suit your needs.

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Vitamins and Their Functions Sources and Deficiency Chart - VitaminProGuide.com (2023)