Essentials of Micronutrients

Although micronutrients come in tiny amounts and are usually invisible, they are just as important as their macronutrients counterpart. They do not provide fuel or building materials, but have vitally important roles in all the body's complex system for growth, healing, reproduction, maintenance etc
There are three main groups of micronutrients: vitamins, minerals and phytochemicals.

Vitamins were discovered when they were found to cure deficiency diseases. The vitamin industry was born, and although many people on poor diets have benefited from supplements, many others have wasted a great deal of money on taking pills instead of eating good food.

Minerals came into prominence long ago when it was realized that anaemia could be helped by iron, and that calcium was necessary for healthy bones. Mineral supplements have helped many people, but the mineral mega-businesses have also persuaded many people to spend a great deal of money on supplements that they do not need.

Phytochemicals have been in news for less time and came into limelight when epidemiologists discovered that the ore plants foods in the diet, the less cancer.
The first case to become well known was that of the brassica plants in the diet and cancer incidence, so the plants were studied to discover just what the active health promoting substance were. These substance which occur in minute amounts and only in plants are the phytochemicals.

Micronutrients are an exciting area to study. They are the subject of intense research, as microbiologists probe more deeply into the incredibly complex biological structures and functions of animals and plants.

What are vitamins

Vitamins are orgainc chemicals that contains carbon, hydrogen and oxygen. They occur naturally in all living things like plants, animals,flowers, trees, fruits etc

Functions of Vitamins

Vitamins regulate a variety of bodily functions. They are essential for building body tissues such as bones, skin, glands, nerves and blood. They assist in metabolizing proteins, fats and carhohydrates so that you can get energy from food. They also aid in prevention of nutritional deficiency diseases, promote healing and encourage good health.

Amount of Vitamins the body needs

The body needs at least 11 specific vitamins: Vitamin A, vitamin B, vitamin E, vitamin K, vitamin C and the member of the B complex vitamins. You need only minute amount of vitamin for good health.

Vitamins are classify as water soluble vitamins and fat soluble vitamins, meaning they can either dissolve in water or fat. If you consume large amount of fat soluble vitamins than your body needs, the excess will be stored in the body as fat. Excess water soluble vitamins are eliminated in urine.

Large amount of soluble vitamins stored in the body may cause problems. With water soluble vitamins , your body simply shrugs its shoulders, so to speak and urinates away most of the excess.

Fat soluble vitamins dissolve in fat and are stored in fatty tissues. But like members of any family, they also have distinct personalities. One keeps your body moist, another protects your bones. A third keeps reproductive organs purring happily. And the fourth enables you to make special proteins.

Vitamin C and the entire of B complex vitamins are simply grouped together because they all dissolve in water.

Sources of fat soluble vitamins

Vitamin A :Oat, cereal, liver, chicken, peas, red pepper, mango, carrots, milk

Vitamin D: salmon, tuna, eggs, milk, etc

Vitamin E: cold cereal, wheat germ, peaches, apricots, mustard, green, turnip, dandelion, shrimp, almonds, subflower seeds, peanut butter,

Sources of water soluble vitamins

Vitamin C: cold cereal, mango, grape fruit, orange, strawberries, cantaloupe, tomato juice, asparagus, broccoli, sprouts, kale, pepper, sweet potato

Vitamin B Complex: thiamin eg bread, liver, peas, corn, carrot, pork, cantaloupe,

Riboflavin: cereal, milk, yoghurt, liver, beef, pork,pita,

Niacin: peanuts, liver, pita, cereal, salmon

Vitamin B6: oatmeal, cereal, banana, prunes, plantain, chicken, liver,

Folate: beans, asparagus, whole wheat, cereals. lentils, beets, greens, sprouts

Vitamin B12: beef, liver, pork, trout, tuna, crab, catfish, mackerel, nussels, oysters

Choline: milk, egg, peanut butter, beef, liver, potato