Added Vitamins and Minerals

Added Vitamins and Minerals

What are Vitamins and Minerals? Vitamins and Minerals are essential micronutrients which are required in small quantities to perform all functions properly in the human body. They are considered as essential as they regulate the maintenance and growth of the body and enable the body to produce enzymes, hormones and other substances that control metabolic reactions in the cells. Human body needs Vitamins and Minerals through balanced and healthy diets as they either are not synthesized or are synthesized in inadequate amounts in the body. They are natural components of food.

Overall Functions of Vitamins and Minerals Normal functioning of cells Growth and repair of body tissues and muscles Involved in muscle contraction and relaxation Metabolism Formation, development and maintenance of bones and teeth Formation of blood and blood cells Maintenance of healthy immune system Essential for releasing energy by the help of enzymes Promotion of healthy skin, nerves and digestive system Promotion of electrolyte balance

Role of Added Vitamins and Minerals A healthy and balanced diet should provide nearly all the micronutrients required by an individual. But many of them either are restricted to take animal products (e.g.vegetarians) or are unable to absorb the micronutrients of food properly or their lifestyle and activity levels deplete the stores of certain nutrients that is already present within the body. Vegetarians eat a plant-based diet and are more likely to require some added Vitamins and Minerals (e.g. Vit B 12, Vit D, Calcium, Iron) as these nutrients come primarily from animal products (such as eggs, meat, poultry, shellfish, milk and milk products) and are crucial for physiological functions.

Role of Added Vitamins and Minerals Thus, extra attention should be given to some important Vitamins and Minerals such as- Vitamin B 12 for red blood cell production, synthesis of DNA and RNA and maintenance of protective nerve sheaths. Vitamin D for healthy bones and maintainance of constant level of Calcium. Calcium for development and maintenance of healthy bones and teeth. Iron for formation and function of blood.

Vitamin B 12 Sources: Vitamin B 12 is found naturally in Fish, Chicken, Liver, Eggs, Milk and Milk products. Function: Vitamin B 12 is an especially important Vitamin for maintaining healthy nerve cells and it helps in the production of the body's genetic material (DNA and RNA). It also helps in formation of Red Blood Cells in the body. Deficiency: Deficiency of this vitamin can lead to- Anaemia Neurological problems Fatigue Vitamin B 12 food sources are mostly animal-based products, so vegans and vegetarians are particularly susceptible to Vitamin B 12 deficiency.

Vitamin D Sources: Sources of Vitamin D include Milk and Milk products, Egg Yolk, Corn Oil, Cod Liver Oil and little amount of Green Vegetables (Spinach, Cabbage, Beet Greens etc.). Vitamin D can also be obtained when the skin is exposed to Sunlight. Function: Vitamin D strengthens the human bones and teeth since it helps the body to absorb bone building mineral, Calcium. Deficiency: The most well-known consequences of deficiency of Vitamin D are- Rickets in children Osteomalacia in adults Muscular pain and Weakness Teeth problems

Calcium Sources: Good sources of Calcium include Milk and other Dairy foods, Green Leafy Vegetables (Fenugreek leaves, Drumstick leaves etc.), Soy, Cereals and Millets. Function: Calcium is a major constituent of bones and teeth and also plays an essential role as a second messenger in cell signaling pathways. It is also important for healthy muscles and nerve functioning in the human body. Deficiency: Long-term inadequate intake of Calcium can result in- Low bone mineral density Rickets in children Osteomalacia and Osteoporosis in adults

Iron Sources: Iron rich foods include Lean Meat, Liver, Fish, Shellfish, Poultry products, Cereals and Pulses, Soy, Green Leafy Vegetables and Dry Fruits (Dates & Raisins). Function: Iron is involved with formation of Red Blood Cells and with the transport of Oxygen through the body to building of muscles for storing Oxygen. Deficiency: The most common consequences of deficiency of Iron are- Anaemia Fatigue and Muscle loss Difficulties in regulating body temperature

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