Vitamin And Mineral Requirements In Human Nutrition Pdf
Vitamins and minerals are essential nutrients that our body needs to function properly. These nutrients are required in small quantities but play a crucial role in maintaining good health. They are involved in various physiological processes such as energy production, immune function, and bone formation. The human body cannot synthesize these nutrients, so we need to obtain them from our diet or supplements.
What are Vitamins?
Vitamins are organic compounds that are essential for the normal functioning of the body. They are divided into two categories - water-soluble and fat-soluble. Water-soluble vitamins (vitamin C and B-complex vitamins) are not stored in the body and need to be consumed daily. Fat-soluble vitamins (vitamin A, D, E, and K) are stored in the liver and fatty tissues of the body and can be toxic if consumed in excess.
What are Minerals?
Minerals are inorganic substances that are essential for the normal functioning of the body. They are classified into two categories - major minerals and trace minerals. Major minerals include calcium, phosphorus, magnesium, sodium, potassium, and chloride. These minerals are required in larger amounts and play a vital role in maintaining electrolyte balance, bone health, and muscle function. Trace minerals include iron, zinc, copper, selenium, iodine, chromium, and fluoride. These minerals are required in small amounts but are essential for various physiological processes.
Vitamin and Mineral Requirements
The human body requires different amounts of vitamins and minerals depending on age, sex, and physiological status. The Recommended Dietary Allowance (RDA) is the amount of each nutrient that is sufficient to meet the nutritional needs of most healthy individuals. The RDA for vitamins and minerals are available in the form of tables which can be found in various sources such as textbooks, scientific journals, and online databases.
Health Benefits of Vitamins and Minerals
Vitamins and minerals play a crucial role in maintaining good health. They are involved in various physiological processes and offer numerous health benefits such as:
- Improved immune function
- Reduced risk of chronic diseases
- Improved bone health
- Improved energy production
- Reduced inflammation
- Improved cognitive function
Food Sources of Vitamins and Minerals
It is essential to consume a balanced diet that provides the required amounts of vitamins and minerals. Some of the food sources of vitamins and minerals are:
- Vitamin A: Sweet potatoes, carrots, spinach, and liver.
- Vitamin C: Citrus fruits, strawberries, tomatoes, and broccoli.
- Vitamin D: Fatty fish, egg yolks, and fortified foods.
- Vitamin E: Nuts, seeds, and vegetable oils.
- Vitamin K: Leafy green vegetables, liver, and eggs.
- Calcium: Dairy products, leafy green vegetables, and fortified foods.
- Iron: Red meat, poultry, fish, and fortified cereals.
- Zinc: Meat, shellfish, and legumes.
Vitamin and Mineral Supplements
Vitamin and mineral supplements are used to fill in the nutritional gaps in the diet. However, it is essential to consult a healthcare professional before starting any supplements as excess amounts of certain vitamins and minerals can be harmful. Supplements should not be used as a substitute for a balanced diet.
Conclusion
Vitamins and minerals are essential nutrients that play a crucial role in maintaining good health. A balanced diet that provides the required amounts of these nutrients is essential for optimal health. Vitamin and mineral supplements should only be used under the guidance of a healthcare professional.