Importance of Vitamins and minerals

Nowadays people only pay attention to macro nutrients in their diet, They forget that as much as macro nutrients are necessary, micro nutrients are also important. Micro nutrients are vitamins & minerals.

So today I will tell you the importance and deficiency symptoms of vitamins and minerals so let get started, (Vitamins & minerals)

Important Minerals


Phosphorus

Importance

  • Involved with bone and teeth formation
  • Involved in the most metabolic actions in the body including kidney functioning, cell growth and contraction of the heart muscle

Deficiency symptoms

  • Weight loss
  • Anxiety
  • Anorexia
  • Apprehension
  • Fatigue
  • Irregular breathing
  • Irritability
  • Numbness
  • Painful bones
  • Skin sensitivity
  • Tremulousness
  • Weakness

Creatine is safe or not

Top 10 cheapest protein sources


Potassium

Importance

  • Promote healthy skin
  • Help in allergy treatment
  • Control water balance in body tissues and cells
  • Regulates the transfer of nutrients to cells
  • Active muscles contraction
  • Assists in reducing high blood pressure (BP) and regulating blood pressure
  • Stimulates the kidneys to eliminate poisonous body wastage
  • Preserve proper alkalinity of body fluids
  • Aids in clear thinking by sending oxygen to brain
  • Work with sodium to regulate the body water balance and normalise heart rhythms / heart beats

Deficiency symptoms

  • Acne
  • Arrhythmia
  • Cardiac arrest
  • Cognitive impairments
  • Constipation
  • Depression
  • ECG changes
  • Fatigue
  • Glucose intolerance
  • Growth retardation
  • Insomnia
  • Mental, physical stress
  • Muscular weakness
  • Nervous disorders
  • Palpitations, rapid heartbeats
  • Poor reflexes
  • Respiratory failure
  • Salt retention

Selenium

Importance

  • Once of the most of all the trace minerals
  • Decreases the risk of breast, colon, lung and prostate cancer
  • Preserves tissues elasticity by slowing down the aging and hardening of tissues through oxidation
  • Helps in the treatment and revention of dandruff

Deficiency symptoms

  • Alzheimer’s disease
  • Anemia
  • Cataracts
  • Cancer risk
  • Cystic fibrosis
  • Cancer
  • Dandruff
  • Fatigue
  • Growth retardation
  • Heart disease, palpitations
  • High infant mortality
  • HIV (AIDS)
  • Impairments
  • Infertility
  • Liver cirrhosis
  • Low birth weight
  • Multiple sclerosis
  • Pancreatic atrophy and fibrosis
  • Parkinson’s disease (associated lead poisoning)
  • Premature aging
  • Scoliosis
  • Sterility in males
  • Sudden infant death syndrome (SIDS)
  • Sickle cell Anemia

Vandium

Importance

  • Aids in glucose (blood sugar) oxidation and transport
  • Anti – cancer properties
  • Decreases cholesterol production
  • Enhances insulin effectiveness (aids with blood sugar problems)
  • Increases effectiveness of heart muscle contraction

Deficiency symptoms

  • Cardiovascular disease
  • Diabetes
  • Elevated cholesterol and triglycerides
  • Hypoglycemia
  • Increased infant mortality
  • Infertility
  • Obesity
  • Slow growth

Zinc

Importance

  • It is an antioxidant nutrients
  • Necessary for protein synthesis
  • Wound healing
  • Maintains taste and smell acuity
  • Important for fatal growth
  • Vital for the development of the reproductive organs, prostate functions and male hormone activity
  • It governs the contractility of muscles
  • Important for blood stability
  • Maintains the body alkaline balance
  • Helps in normal tissue function
  • Aids in the digestion and metabolism of phosphorus

Deficiency symptoms

  • Acne, white spots on nails
  • Anemia, anorexia, bulimia
  • Birth defects (“smelly tennis shoe” syndrome)
  • Brittle nails
  • Depression, irritability
  • Diarrhea
  • Enlarged prostate
  • Eczema
  • Fatigue, decrease alertness
  • “Frizzy” hair/ hair loss
  • High infant mortality
  • Infertility, impotence
  • Impaired wound healing
  • Lethargy
  • Loss of sense of smell or tastes
  • Mal- absorption
  • Memory loss
  • Paranoia
  • Poor growth (short structure)
  • Sex immaturity ( remain in pre puberty age)
  • Weaken immune system

Iron

Importance

  • Necessary for the formation of myoglobin which is found only in muscle tissue. Myoglobin supplies oxygen to muscle cells for use in the chemical reaction that results in muscle contraction
  • Builds up the quality of the blood and increases resistance to stress and diseases prevent fatigue and good skin tone
  • Help to produce several respiratory enzymes
  • Aid in growth

Deficiency symptoms

  • Anemia
  • Anorexia
  • Brittle nails
  • Confusion
  • Constitution
  • Depression
  • Drizziness
  • Fatigue
  • Fragile bones
  • GI upset
  • Growth retardation
  • Headaches
  • Heart palpitations
  • Haemoglobin (oxygen carrier in red blood cells)
  • Irritability
  • Listlessness and fatigue
  • Memory deficits
  • Phaleness of skin
  • Sore tongue
  • Weakness

Magnesium

Importance

  • Known as anti-stress mineral
  • Brings relief from indigestion
  • Promotes a healthier cardiovascular system
  • Helps prevent calcium deposits
  • Plays an important role in regulating the neuromuscular (nerves and muscles) activity of the heart
  • Maintains normal heart rhythms
  • Necessary for proper calcium and vitamin C metabolism
  • Convert blood sugar into energy
  • Aids in the formation and maintenance of strong bones and teeth

Deficiency symptoms

  • Anxiety
  • Asthma
  • Anorexia
  • Birth defects
  • Calcification of small arteries
  • Calcium depletion
  • Confusion
  • Seizures
  • Convulsions
  • Depression
  • Growth failure
  • Heart spasms
  • Insomnia
  • Irritability
  • Kidney stones
  • Malignant calcification of soft tissues
  • Menstrual migraines
  • Muscles pain
  • Restlessness
  • Vertigo

Manganese

Importance

  • An antioxidant nutrients
  • Important in the blood breakdown of amino acids and the production of energy
  • Necessary for the metabolism of vitamin B-1 and vitamin E
  • Activates various enzymes which are important for poor digestion and utilisation of foods
  • Acts as catalyst in the breakdown of fats and cholesterol
  • Helps nourish the nerves and brain
  • Necessary for normal bone growth and development, normal reproduction and cell function
  • Maintains sex hormone production

Deficiency symptoms

  • Asthma
  • Ataxia
  • Convulsions
  • Digestion problem
  • Dizziness
  • Hearing loss
  • Hypoglycemia
  • Infertility
  • Loss of sex drive
  • Pancreatic atrophy
  • Paralysis
  • Poor cartilage problem
  • Repetition motion syndrome
  • Retarded growth rate
  • Chances of miscarriage

Boron

Importance

  • Essential for bone metabolism and calcification of bones
  • Necessary for cartilage formation and repair
  • For improved memory and repair
  • Regulates hormone, especially estrogen
  • Improves libido
  • Aids efficient calcium and magnesium use

Deficiency symptoms

  • Arthritis
  • Decreased calcium, magnesium, & phosphorus levels
  • Decreased estrogen and testosterone synthesis
  • Osteoporosis
  • Tooth decay

Chromium

Importance

  • Works with insulin in the metabolism of sugar and stabilizes blood sugar levels
  • Important for glucose metabolism
  • Cleans the arteries by reducing cholesterol and triglycerides levels
  • Helps transport amino acids to where the body need them
  • Helps to control the appetite
  • Medical research has shown that person with low levels of chromium in their bodies are more susceptible to having cancer and heart problems and becoming diabetic

Deficiency symptoms

  • Anxiety
  • Arteriosclerosis
  • Coronary blood vessel disease
  • Depression
  • Diabetes
  • Elevated cholesterol
  • Elevated triglycerides
  • Fatigue and tiredness
  • Glucose intolerance in diabetic patients
  • Heart disease
  • Hypoglycemia
  • Infertility
  • Learning disability
  • Obesity
  • Peripheral neuropathy
  • Retarded growth
  • Shortened life Span

Calcium

Importance

  • Builds and maintains strong bones and teeth
  • Help metabolize your body’s iron
  • Helps regulate heart beat
  • Eases insomnia or sleeplessness
  • Helps regulate the passage of nutrients in & out of the cell walls
  • Assists in normal blood clotting
  • Helps maintain proper nerves and muscles function
  • Lower blood pressure
  • Important role in kidney function
  • Reducing risk of colon cancer
  • Reduce blood cholesterol levels

Deficiency symptoms

  • Arthritis
  • Back pain
  • Bells palsy
  • Bone spurs
  • Brittle fingernails
  • Calcium deposits
  • Cognitive impairments
  • Delusion
  • Panic attacks
  • Eczema
  • High blood pressure
  • Hyper activity
  • Hypertension
  • Insomnia
  • Irritability
  • Kidney stones
  • Limb numbness
  • Muscles cramps/ spasms/ Twitches
  • Nervousness
  • Osteoporosis
  • Receding gums
  • PMS
  • Rickets
  • Retarded growth
  • Softening of bones
  • Tooth decay

Copper

Importance

  • Helps oxidise glucose and release energy
  • Necessary for the absorption and utilisation of iron
  • Aids the thyroid gland in balancing and secretion of hormones
  • Carries oxygen in the blood stream
  • Supplies the body’s tissues with oxygen
  • Increases the body’s energy levels
  • Aids in nerves and brain function throughout the body
  • Associated with intestinal enzyme activity
  • Helps in proper bone formation and maintenance
  • Needed for the functioning of the amino acids, tyrosine
  • Essential for making RBCs
  • Helps to supply oxygen to the brain
  • Necessary for the synthesis of the hormone adrenaline
  • Help to oxidise vitamin C and works with vitamin C to form elastin a chief component of the elastin muscle fibres
  • Helps in production of several respiratory enzymes

Deficiency symptoms

  • Anemia
  • Arthritis
  • Cerebral palsy
  • Violent behaviour, blind rage
  • Depression
  • Diarrhea
  • Fatigue
  • Fragile bones
  • General weakness
  • Hair loss
  • Hernia
  • Hypo / Hyper thyroid
  • High blood cholesterol
  • White and gray hairs
  • Respiratory disease
  • Low blood sugar
  • Sagging tissues
  • Skin sores

Germanium

Importance

  • Aid in oxygen utilisation
  • Enhances immune system function
  • Highly efficient electrical impuls initiators

Deficiency symptoms

  • Arthritis
  • Cancer
  • Low energy
  • Osteoporosis

Iodine

Importance

  • Aids in the development and functioning of the thyroid gland
  • Stimulates energy

Deficiency symptoms

  • Cold intolerance
  • Brittle nails
  • Bulging eyes
  • Constipation
  • Depression
  • Dry skin and hair
  • Elevated cholesterol
  • Enlarged Thyroid gland
  • Excessive sweating
  • Fatigue
  • Frequent bowel movements
  • Goiter
  • Hair loss
  • Low energy
  • Low sex drive
  • Muscles cramps
  • Puffy face
  • Weight gain or loss
  • Nervousness
  • Insomnia
  • Heavy periods or less than 28 days cycle
  • Hypothyroidism
  • Poor memory

Some Important vitamins

Vitamins & minerals and it's importance

Vitamin C

  • Anti oxidant
  • Preservation
  • May aid tooth and bone formation
  • Can strengthen the immune system
  • Can be natural laxative

Vitamin B12

  • May aid development of red blood cells
  • Can help the nervous system
  • May help digestive system
  • May aid the production of bone marrow

Biotin

  • Same as vitamin B7
  • Helps with healthy hair, skin, muscles
  • May aid antiseptic properties
  • May aid circulatory system

Vitamin B6

  • Helps maintain the balance between sodium and potassium
  • Helps promote RBCs formation
  • Can aid nervous system

These are some important vitamins & minerals you can use supplements for vitamins & minerals there are lot of multivitamins supplements which contains all important vitamins & minerals.

Leave a Comment