Micro-nutrients for us -

 

                                  Micro-nutrients  with Ayurveda

What is Micro-nutrients –

1.                            Micro-nutrients are essential dietary element required by our body in different quantity throughout life to maintain our health and proper functioning . It means, Micronutrients are nutrients  that are required by the body in lesser amount for its , growth and development . They play a major role in the metabolic activities of the body . Deficiency of micro-nutrients in our body can cause severe and even life threatening condition .

2.     Intake of Micro-nutrients is necessary for optimal health  and each Vitamin and Minerals has a specific role in our body .With the exception of Vitamin D , micro-nutrients are not produce in the body and must be derived from the diet . Micro-nutrients are required by the body for proper functioning , which maintain our brain , skin , bones , muscles , nerves and others body parts . Micro-nutrients  include mainly Vitamins and Minerals .

3.      Vitamins are substance that our bodies need the develop and function normally . It is organic compound made by plants and animal which can broken down by heat , acid or air . On the other hand , Vitamin is an organic molecule , that is an essential micro-nutrients which an organism needs in small quantities for the proper functioning of its metabolism . Vitamins are necessary for energy production , immune function , blood clotting and other important body function .  

     4.   Micro-nutrients  Minerals are inorganic , exist in soil or water and cannot be broken down .                     Minerals play an important role in growth , bone health ,fluid balance and many other processes. 

5.     Micro-nutrients are the part of nearly every process in our body and certain Vitamin and Minerals can acts as Anti-oxidant . Anti-oxidant may protect against cell damage by Free radical ( Free radicals are unstable atoms that can damage cells , causing illness and ageing ) , that has been associated with some chronic disease .Certain Minerals may also pay a role in preventing and fighting disease .

6.     Micro-nutrients play a important role in metabolism and in the maintenance of tissue function . There are near about 30 Vitamins and Minerals , called essential Micro-nutrients , that our body cannot produce in sufficient amount on it own . The prime benefit of a balanced amount of micro-nutrients in the body is to effectively support function within .

7.     Lack of micronutrients can lead to stunted growth in children and increase risk of various disease in adulthood . Micro nutrients supports growth , brain development , immune function and energy metabolism . In Ayurveda , keep the body healthy by providing required amount of Carbohydrates , Fats , Proteins , Vitamins , Minerals and Fibres .

Types of Micro-nutrients –

            Vitamins and Minerals micro-nutrients may be divided in four type ; 1- Water soluble Vitamins ; 2-Fat soluble Vitamin ; 3-Macro-Minerals , and 4 -Trace Minerals . The molecular substance present in the organic substance is called Vitamins .Vitamins are an essential part of maintaining biochemical function in the our body .

Line chart of micronutrients  -

 

Micro-nutrients
1-Water soluble vitamins	2-Fat soluble   Vitamin	3-Macro-minerals	4-Trace minerals
Vitamin B Complex       1-     Thiamine B1       2-     Riboflavin B2       3-     Niacin B3       4-    Pantothenic acid B5       5-     Pyridoxine B6       6-     Biotin B7       7-     Folate B9       8-     Cobalamin B12 Vitamin C	1-    Vitamin A         2- Vitamin D         3- Vitamin E         4- Vitamin K	1 - Calcium 2- Phosphorus 3- Magnesium      4-Sodium 5-Potassium  6-Sulphur	1-     Iron        2-     Manganese        3-     Copper        4-     Zinc        5-     Iodine        6-     Fluoride        7-     Selenium

 

1.     Water soluble Vitamins – Water soluble Vitamins are those that are dissolved in water and readily absorbed into tissues for immediate use. Because they are not stored in the body and get easily flushed out by urine when consumed in excess quantity . The water soluble Vitamins are absorbed in the intestine , pass directly to the blood , and carried to the tissues in which they will be utilized . It   may help our body to get energy , they gives strengthen our cells including RBC .

Two main water soluble Vitamin are B- Vitamins and Vitamin C . Many Vitamin and metabolites of Vitamins are required to play an active part within complex biochemical reaction . The water soluble Vitamins function are mostly inactive in their free states  and it gets activated with their coenzyme forms .

Vitamins  are required in very little amount in our body ,in which  13 important Vitamins are there needed in our body , out of which 8 ( Vitamin B1, B2, B3, B5, B6 , B9 and B12 ) come under vitamin B - complex . The vitamin B- complex helps as power source in various body activities.   Some water soluble Vitamins  are :-

·       Vitamin B1 ( Thiamine ) - Function -Energy production , Essential for glucose metabolism and important  role in nerve , muscles and heart function, B1 acts as coenzyme and activities the enzyme, Essential for synthesis of nucleic acid , helps in maintenance of healthy immune system. Deficiency of B1- lead to Beriberi , affected cardiovascular system ,damages peripheral nerve , loss of muscles function and others . Natural source of B1 –Fortified breakfast cereals , Fish , Beans , Lentils , Green peas , Sunflower seed , Yogurt , enriched cereals , Bread , Whole grain , Meat legumes ,Cereals , Spinach , Cabbage ,Potato , Carrots , Orange , Milk , Nuts Oats , Eggs , Sunflower seed , Flax seed etc.

·       Vitamin B2 (Riboflavin ) – Function - Maintaining the body’s energy supply , cell function , fat metabolism, break down protein , It helps convert carbohydrates into ATP . ATP produce energy s the body require it, it acts as Anti-oxidant , important for production of RBC cells , needed for healthy functioning of digestive tract and  it acts as antioxidant . Deficiency B2 – Occur digestive problem , cracking of the corners of mouth and lips  ,eye fatigue ,slowed growth , used for treating acne , muscles cramp , burning feet syndrome,  inflammation in tongue. Natural Source of Vitamin B2 –Milk  ,Almond ,Eggs , Meat ,Green leafy vegetable , Broccoli , Yeast , Soya beans , Whole grain ,Mushrooms ,Nuts ,Spinach , Meats , Meat , Enriched flour and others.

·       Vitamin B3 ( Niacin ) – Function - Energy production from food , boost brain function, improve cholesterol level ,reduce triglycerides, helps in maintaining healthy skin , helps to regulate cholesterol levels inside the body and also carbohydrates in to energy, good for healthy blood circulation , to boost memory power, helps to maintain healthy digestion by absorbing sufficient amount of carbohydrates , fats and proteins and  reduce the effects of arthritis  .         Deficiency of B3 - Cause Pellagra( pellagra is a nutritional disease due to deficiency of B3 and amino acid , clinical feature of pellagra are dermatitis , diarrhoea , and dementia ) , it can effect skin, digestive system , nervous system , osteoarthritis , type 1 diabetes and others . Sources – Fish , Mushrooms , Green peas , Cheese , Soya milk , Liver , Peanut , Brown rice , Whole wheat ,Salmon fish  , Meat , Potato , Corn , Peanuts , Peanut butter and others .

·       Vitamin B5 (Pantothenic acid ) – Function -  Break down of fats and carbohydrates for energy , hormone development , help in making blood cells RBC, proper functioning of nervous system , helps in meeting the energy requirement of the body, It is present in all living cells and it play important role in metabolism where it acts as part of molecules called coenzyme . It is known as anti-stress vitamin ,because it help to provide relief from stress and fatigue , it support adrenal gland , it also help full in allergies , headache , arthritis , insomnia, asthma , it help in synthesis of cholesterol and other vitamin like B2 .     Deficiency – Cause tiredness , depression ,irritability ,muscles cramps, vomiting , skin problem , reduced immunity , Fatigue , insomnia and others .               Sources –Pork , Chicken , Beef , Liver , Shellfish , Whole grain , Egg yolk ,milk , Yogurt , Soya beans , Mushroom , Broccoli , Fresh meat , Cauliflower vegetable, Sunflower seed , Tomato , Salmon, Legumes , Avocado , Corn and others . 

·       Vitamin B6 ( Pyridoxine ) – Function  -Essential for proteins , fat and carbohydrates metabolism ,helps to  create RBC ,improve brain function , helps in hemoglobin production , reduce risk of cardiovascular problem, Helps in processing Amino acid as well as in the synthesis of hormones ,like Serotonin , dopamine  and melatonin  , It is require for the production of neurotransmitter namely GABA , liver detoxification . Deficiency –Cause symptom such as peripheral neuropathy , depression , it affects nerves , skin , mucous membrane, circulatory system and others . Sources- Poultry , Chicken , Fish , Bread , Whole grain , Oatmeal , Wheat germ , Brown rice, Egg , Vegetable, Carrot , Milk , Peas , Potato and others .

·       Vitamin B7(Biotin ) – Function-  Metabolism of Fatty acid , Amino acid , Essential for body metabolism , acts as co-enzyme in gluconeogenesis , aids cell growth , maintain mucous membrane , essential for skin , hair ,and nail growth, promote appropriate function of nervous system ,and liver metabolism , important for  normal hydration levels in the body  . Deficiency – Hair loss , cracking corners of mouth , dryness of eye , fungal infection , anorexia , loss of appetite and others . Sources- Walnut , Peanut , Cereals , Milk , Egg yolks , Pork , Mushroom , Cauliflower vegetable and others .

·       Vitamin B9 (Folate / Folic acid ) –Function –It may be Helps the body convert carbohydrates in to energy , helps to making RBCs , enhance brain health , prevents age related hearing loss , essential in earliest days of fatal growth for healthy development of the brain and spine ,aid in synthesis and repair of DNA and RNA .important for fat , protein and carbohydrates metabolism in the body . Deficiency- Fatigue , Grey hairs ,  Pallor , shortness of breath , Anemia etc., Weakness, loss of appetite , weight loss , increase risk of heart attack and stroke, depression and others . Sources –Peanut , Sunflower seed kernels , Lentils , Chickpeas, Asparagus , Spinach , Lettuce , Liver , Cheese , Eggs , Hazelnuts , Broccoli , Citrus fruit , Peas , Nuts, Cauliflower , Beets root , Corn , Milk , Kidney beans, Egg yolk , Beans ,Cabbage ,Orange )  and others .

·       Vitamin B12 (Cobalamin ) – Function  -Essential for brain and nervous system function , Helps in formation  of RBCs ,Helps keep our body’s blood and nerve cells healthy ,and helps make DNA , helps the molecules inside cells that carry genetic information   Deficiency – Fatigue , Depression , Poor memory ,Loss of appetite ,nerving  problem , like tingling , muscles weakness , vision loss , behavioral changes , constipation , Headache , Psychosis, general weakness , sore tongue, depression , confusion , gastrointestinal problem   . Sources- Beef , Liver , Chick , Fish , Shellfish ,Dairy product , Tuna fish , Fortified breakfast cereal , Fat milk , Yogurt , Cheese , Poultry , Meat , Eggs and others .

·       Vitamin C ( Ascorbic acid )- Function-  Acts as Anti-oxidant , Repair and maintaining of the tissues , cartilage , bone and teeth , Aid in iron absorption , Function as a cofactor in many enzymatic reaction , helps the body make collagen , improving immune system , important role in synthesis of neurotransmitter , which are critical to brain function . Deficiency –Scurvy , weakness , shortness of breath , rough skin , loosening of tooth , dry mouth , dry eyes , healing rate of wound gets decreased due to the deficiency of this vitamin , the sign include dry and splitting hair , inflammation of the gums , bleeding gums , easy bruising and nosebleed . Sources – Indian gooseberry / Amla , fruits -Guava , Blackcurrant , Kiwifruit ,   Papaya , Strawberry , Grapefruit , Lemon  , Orange , Pineapple, Cauliflower , Water melon , Mango , Blue berries ,Vegetable – Cabbage , Cauliflower , Brussels sprout , Citrus juice , Spinach , Red pepper , Potato , Tomato ,Green leafy vegetables , Capsicum and others .

2.     Fat soluble Vitamins -  They are best absorbed when consumed alongside a source of fat . After consumption , Fat soluble Vitamins are stored in Liver and Fatty tissues for future use . They play a major role in the proper functioning of immune system , bone development , proper vision and protection of cells from damage . Some fat soluble vitamin are –

·       Vitamin A- Function  - Important for normal vision , the immune system , helps the heart , lungs , kidney , and other organ work properly , protect eyes from night blindness , age related decline , support bone health , promote healthy growth , skin health , Important role in gene transcription , normal cell production. Deficiency –Support healthy eye sight and immune system function, Night blindness , dryness of conjunctive , abnormal thickness of the skin , Lowered immunity and others . Sources – Liver  , Chicken , Fish ,Beef , Carrot , Sweet potato,  Milk ,Milk product ,  Butter , Spinach , Pumpkin , Capsicum , Egg yolk , Apricot , Papaya, Tomato , Mango , Broccoli , Spinach and  others .

·       Vitamin D- Function  -Treat and prevent bone disorder , decreasing chance of heart problem , supporting immune system and weight loss ,It stimulate intestinal calcium ,and phosphorus absorption ,Build strong bone by the  helping absorb calcium , it help the immune system , required for muscle and nerve function .   Deficiency – Tiredness , aches and pain , rickets and delayed growth in children , severe bone or muscles pain or weakness , bending spine , bowing of legs , increase the risk of fracture and others . Sources- Sunlight ,Mushroom , Egg yolk , Beef Liver , Fish  liver oil , Tuna, cereals  ,Synthesized inside the body on exposure to sun, Fortified milk product ,and Dairy product ,Cheese  and others .

·       Vitamin E – Function  -It is  antioxidant acts in nature  as a free radical scavenger, it help to keep immune system  strong , helps formation of RBCs , helps the body utilize vitamin K , keep blood from clotting within the blood vessels, it prevents the oxidation of LDL cholesterol . It is composed of a group of substance called Tocopherols . Deficiency – Ataxia , peripheral neuropathy , Myopathy , retinopathy , impairment of immune responses , premature and very low birth weight infants are at risk of Vitamin E deficiency , peripheral neuropathy , reduce immune response . Sources – Papaya , Mango , Nuts , Sunflower , Corn , Dark green vegetable including Turnip green , Asparagus , Spinach and Broccoli , Eggs , Fortified cereals and others .

·       Vitamin K – Function  -It play important role in blood clotting by producing prothrombin , helps in bone metabolism , regulates blood calcium levels . Deficiency-  Excessive bleeding , hemorrhaging in severe case ,bruising , blood clots under the nails , bleed in mucous membrane . Important vitamin supplemented  in food we take . Sources –Green leafy vegetable like Spinach , Lettuce , kale , Broccoli , Cauliflower , Cabbage , Fish , Liver , Meat ,Eggs , Cereals and others .

3- Macro-minerals -  They require in higher amount with specific role in our body and  crucial for muscles , bone health with controlling our blood pressure , Regulating enzyme systems , helping with muscles contractions , releasing energy from food , maintaining  pH balance in our body  . Some  Macro minerals  are  -

·       Calcium – Function  - Necessary for proper structure and function of bones and teeth , assist in muscles function and blood vessel contraction , important role in blood clotting , regulating heart rhythms and nerve function, help to balance hormone levels . Deficiency- Hypocalcemia  , alteration in the brain ,osteoporosis, cause the bones to become brittle and others  . Source – Milk product , leafy green vegetable, Broccoli ,Orange , Papaya , Almond , Walnut , Fish with bones and others .

·       Phosphorus – Function  - Formation  of bone, Teeth  and cell membrane structure, regular growth , repair of cells , It contribute to body  function that involve , the nervous system , Kidney function , muscles function , Heart beat regulation . Deficiency – loss of appetite , fatigue , irregular breathing , irritability, weakness , bone pain , Source – Salmon , Yogurt , Dairy product , Legume , Vegetable , Grains ,Meat , Poultry , Eggs , Fish , Nuts , Turkey , Seafood , Seed , Garlic , Potatoes , Broccoli , Dried fruits and others .

·       Magnesium- Function  -  Assist with over 300 enzyme , including regulation of blood pressure , important for in generation of ATP in our body , help in growth of bones , carbohydrates and glucose metabolism , help in improve the impaired insulin , help to support health , help to maintain healthy balance of electrolyte , Magnesium contribute to muscles and nerve function . Deficiency –DNA repair deficiency , weakness , dizziness , anxiety ,irregular heart beat , loss of appetite , nausea , fatigue . Deficiency – is responsible for Fatigue , muscle weakness, slow reflexes , insomnia, irregular heart beat , bone fragility , cardiac problem , vomiting , nausea . Source – Almond , Cashew , Black beans , Green leafy vegetable , Spinach , Legume , Broccoli , Whole grain , Brown rice , Oatmeal , Carrot , Banana,  Milk , Peanut , Soya milk  and others .

·       Sodium- Function  -  Sodium is an Electrolyte ,  that aid fluid balance and maintaining blood pressure , is important role in the cellular function of body , it helps in absorption of nutrients from digestive tract ,nerve and muscles require the electrical current for good functioning , which generated by maintaining the flow of electrically charges molecules including sodium , maintain nerve and muscles function and regulate fluid levels in the body . Deficiency -low sodium level in body are responsible for entry of water into cells which result in the swelling of cell , when it occur in the brain named as cerebral edema which may lead to damage brain , headache , impaired mental health , weakness , tiredness , muscles cramps , Too much can lead to high blood pressure , which increase the risk of cardio vascular disease and stroke  . Sources –Carrots ,Turnip  , Celery , Legume , Beans , Sweet potato , Spinach , Table salt , Meat , Fish , Poultry , Dairy food , Eggs , Olives, Salt , Processed food , Canned soup  and others .

·       Chloride- Function  -  Is one of the most important electrolyte in blood ,Help maintain fluid balance inside and outside of our cells and  used to make digestive juice, it helps maintain proper blood volume , blood pressure , and pH of our body fluid . Deficiency- Hypochloremia occurs when low level of chloride in our body , It can be cause by fluid loss through nausea or vomiting .   Source – Seaweed , Salt , Celery ,Sea salt , Sea weed , Rye , Tomato , Lettuce , Olives and others .

·         Potassium- Function  -   Potassium is an Electrolyte , that maintain fluid status in cell and help with nerve transmission and muscle function, help to synthesis of protein and muscle tissues , maintain pH in inner side of cells , it help to maintain blood pressure level , important for digestion , it help to regular contraction and relaxation of muscles , it is good to resolve the stress and anxiety, it acts as vasodilator and important to maintain the good functioning of brain .     Deficiency –  Potassium deficiency include weakness and fatigue ,muscle cramps, muscle aches with stiffness , heart palpitation , breathing difficulties , digestive system , and change in blood pressure and others . Source –Lentils ,  Bananas , Coconut water , Dried fruit , Avocados  , Coriander , Parsley , Basil , Dill weed , Turmeric , Spinach , Broccoli , Beans , Butter nuts , and others .

·       Sulphur –Part of living tissue and the two Amino acid that include Sulphur are Methionine and Cysteine , it help to build and fix our DNA ,and protect our cell from damage , assist to metabolize food and contribute to the health of our skin. Deficiency – Arthritis , brittle nails and hair , convulsions , depression , memory loss , gastrointestinal issue , rashes . Source – Nuts , Seed , Grain , Legume are great plant based source , Garlic , Onion , Eggs , Mineral water, Chickpeas etc. .

4-     Trace Minerals – They are required in very small quantity , but very important role in our body function . They are critical for muscles health , nervous system function and repairing damage to cells . Trace elements are frequently involved in modulating enzyme activity . Example – Zinc is a cofactor for 100 enzyme .

·       Iron- Function  -  Iron is a part of hemoglobin , a protein which carries oxygen from our lungs throughout our body . Helps provide oxygen to muscles and assist in creation of certain hormones ,A large number of enzyme require Iron as a cofactor  for their function, Iron helps the immune system ,Regulate body temperature , it promote the synthesis of number of neurotransmitter , it help in the energy metabolism . Deficiency – Iron deficiency is leading cause Anemia , DNA damage increase , without Iron RBC cells not produce (RBC provide oxygen to body tissue), Decreasing in the number of RBC cells , our body can not produce enough hemoglobin . Source – Spinach , Poultry , Red meat , Fish , Cereals , Spinach , Legumes , Sea food , Meats , Fortified grains , Nuts , Seeds , and others .

·       Manganese- Function  -   Assist in carbohydrate , amino acid and cholesterol metabolism , helps the body form connective tissue , bones, blood clotting factors , blood sugar regulation Deficiency – bone demineralization and poor growth in children , skin rashes, increase alkaline phosphate activity in men , Epilepsy , osteoporosis , diabetes . Sources – Pineapple , Peanut, Whole grain ,Nuts , Soya beans , Legumes, Rice , Leafy vegetable , Coffee , Tea , Black pepper and others  .

·       Copper- Function  -  Required for connective tissue formation , as well as normal brain and nervous system function . Deficiency – Oxidative DNA damage increase , include fatigue and weakness , frequent sickness , weak and brittle bones , problem with memory and learning , difficulties walking , increased cold sensitivity, premature gray hair and pale skin . Sources –Liver , Carbohydrates , Cashew , Shellfish , Potatoes , Nuts , Beans , Prunes , Cocoa , fish , Whole grain , Potato , Prunes , Yeast , Mushroom , Lobster , and others .

·       Zinc- Function  -  Necessary for normal growth ,promote  immune function , helps the people resist infectious disease including diarrhoea , treat common cold  , pneumonia , help in repair of intestinal mucosa , malaria , and wound healing , It is found in the every single cell of the body like in bones , kidney , RBC cells , WBC cells , Liver , Pancreas . Important vital role in the functioning of  many hormones and many enzyme in body . Deficiency – decrease childhood diarrhoea , respiratory infection , Anemia , loss of appetite , hair loss , nerve dysfunction , chronic fatigue , bad memory , improper growth . Sources – Carbohydrates , Chickpeas , Whole grain , Milk product , Red meat , Poultry , Chickpeas ,Nuts , Sea food , Fish , Pumpkin seed , Sesame seed , Lentils , Broccoli , Tomato , Cereals , Bran , Wheat germ , Dairy product and others .

·       Iodine – Function  -  The body needs Iodine to make thyroid hormones ,Assist in thyroid regulation, helps to maintain the energy level as per requirement , it  acts as immune system booster, Essential for healthy functioning of thyroids .       Deficiency –Swelling in neck , Goiter,  Unexpected weight gain , Its symptom are very similar like Thyroid hormones , Hypothyroidism , Cretinism , constant tiredness , muscles weakness ,dry skin , hair loss .Sources –Seaweed , Yogurt, Fish , Seafood , shrimp , Dairy product ,Oysters ,Eggs , Table salt , Beef liver ,and others.

·       Fluoride- Function  - Necessary for development of bones and teeth. Prevent the growth of harmful oral bacteria , It may help to prevent cavities ,it protecting against tooth decay .  Deficiency – Cause tooth and bones weakness ,increase dental caries , slow down the loss of minerals from tooth minerals and others  . Source – Fruit juice , Natural water, Grapes , Carbohydrates  , Coffee , Black tea , Raw fruit, Sea food , Raisin , Spinach  and others  .

·       Selenium- Function  -  Important for thyroid health , defense against oxidative damage, improve cognition , improve immune system , Protect against cell damage .  Deficiency – Cardiovascular disease , and cognitive decline , infertility , DNA synthesis ,anxiety ,Confusion,  Protection from infection , Imbalance Thyroid hormone metabolism ,fatigue , brain fog and others . Sources- Protein rich food , Cereals , Meat , Dairy product , Fish , Seafood , Nuts  , Pork , Beef , Chicken , Spinach , Mustard seed and others .

Micro-nutrients in Plants-

       There are seven essential micronutrients in Plants , in which some nutrients control the permeability of a cell membrane and some other control the osmotic pressure etc. Lack of any of these nutrients affects growth and development . The micronutrients in plants bind actively to the soil particles and are highly soluble under acidic condition . Deficiency leads to stunted growth , chlorosis , necrosis , delayed maturity , development and senescence . – which are

·       Zinc- Essential for photosynthesis , regulation of growth . deficiency may cause slower maturity , reducing growth .

·       Boron –Essential for proper forming and strengthen of the cell wall , important role in flowering , fruiting  . Boron deficiency reduced seed and grain production.

·       Manganese –Essential for photosynthesis , and nitrogen metabolism . Deficiency may cause premature leaves drop , delayed maturity .

·       Iron- Essential for energy transfer , nitrogen fixation. Acts as catalyst in other reaction . yellow leaves color are the symptom of copper deficiency .

·       Copper-Essential for proper photosynthesis , grain production and strengthen of cell wall .

·       Chlorine –It may helps in osmosis and ionic balance  . role in photosynthesis .

·       Molybdenum –It is responsible for pollen formation and nitrogen fixation .

Disclaimer ; - The information at this site is for only educational purpose only and is not intended to be a substitute for medical treatment by a health care professional  .