Micronutrients-
Micronutrients are tiny but crucial parts of our diet. You do not need a lot, but your body depends on them to run smoothly. Think of them as the behind-the-scenes crew—vitamins and minerals handling everything from your metabolism to your immune system and even keeping your bones strong. Vitamins and minerals are important and necessary for proper function of the body and if you want to stay healthy and feel you are the best.
Types of Micronutrients-
- Vitamins
- Minerals
1-VITAMINS
These are the protective foods and guard us from several deficiency diseases. There are two groups of vitamins, the fat-soluble vitamins like vitamin A, D, E and K and water-soluble vitamins mainly constituted by members of vitamin B complex group and vitamin C.
Fat-soluble vitamins-
Vitamins include A, D, E, and K.
Water-soluble vitamins-
Vitamins B, (B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), and vitamin C.
Vitamin A
Vitamin A is essential for the maintenance of proper growth and health of normal skin. It also improves body’s resistance and is immune booster. Preservation of good eye- sight is mostly dependent on this vitamin. Its deficiency leads to delayed adaptation to darkness, night blindness and dryness of the eyes. There is not only slow down growth, increased tendency to chest infections but also the skin becomes dry, rough and is often given the name of ‘Toad skin.’ Deficiency of vitamin A is responsible for causing blindness in young children.
Main sources of this vitamin are milk, butter, ghee, eggs, fish, cod liver oil, green vegetables, carrots, tomatoes, spinach and fruits like mangoes, papayas, peaches, etc. Vegetables contain the substance beta-carotene which is converted in the human body into vitamin A.
Vitamin C
It is mainly present in fresh fruits like oranges, lemons, tomatoes, leafy green vegetables, kidney, liver, etc. Pulses and cereals do not contain any vitamin C except that when they sprout the vitamin is formed not only in grain but also in green sprouts.
Aamlas (Gooseberry) and guavas are very rich sources of this vitamin. Prolonged storage and cooking of fresh fruits destroy this vitamin.
It is required for the maintenance of the integrity of the supportive tissues of the body. Its deficiency leads to bleeding from various tissues, failure of wound healing, loss of weight and scurvy. Deficiency of vitamin C was the curse of sailors and army men in olden times who were on ships at long sea voyages or engaged in wars and were deprived of fresh fruits and vegetables. Several such people either used to die or were disabled due to the lack of this vitamin.
Now of course, this is the story of past. A good amount of vitamin C is available from very rich but cheap sources like carrots, guavas, aamlas (Gooseberry) and lemon. One does not have to depend on expensive fruits like oranges to meet one’s daily needs. Vitamin C is antioxidant and protects against free radicals. There is one view that heavy doses of vitamin C can prevent bad colds. But despite the claims this view is not accepted by
many.
Vitamin D
It is derived from the food and manufactured from 7-Dehydrocholesterol present in our skin under the action of ultraviolet light of the sun. That is why the deficiency of this vitamin occurs in people who are confined to indoors and do not move out in the sunlight. This factor along with deficient food intake or inadequate absorption gives rise to the deficiency of this vitamin. In its absence, calcium is not sufficiently deposited in the bones.
Deficiency of this vitamin leads to Rickets in children who become stunted in growth, their bones are soft and deformed and they have got peculiar shape of the face, head, bow-legs and knock-knees. Lack of dietary intake coupled with lack of sunlight produces osteomalacia in women who are likely to suffer from it because of repeated childbirth, prolonged breast- feeding of the child and poor socio-economic status and poor living conditions.
Men in this respect are less likely to suffer from osteomalacia, since they consume more food and lead more of outdoor life getting exposed to sunlight.
There may be feeling of slight betterment after the delivery of the child but every subsequent pregnancy makes the mother worse till she even cannot stand well.
Thus, one would appreciate that vitamin D is not only essential for the proper formation of bones and teeth but this action is closely connected with the action of mineral substances like calcium and phosphorus. Cod liver or other fish liver oils are the richest sources of this vitamin. It is also present in milk, eggs, butter, fat, ghee (Melted butter) and green leafy vegetables etc. Vitamin D is produced by the ultraviolet irradiation of ergosterol which occurs naturally in several vegetable oils and oils of the human skin.
Vitamin E
This is a mystery vitamin. It is present in abundance in wheat grains, pulses, eggs, oilseeds, raw nuts, green leafy vegetables, and alfalfa grass. Several properties have been ascribed to this vitamin like that it helps to utilize oxygen better, improves blood circulation, acts as a powerful detoxifier and it aids not only the damaged heart but also the blood vessels. Other claims made for this wonder vitamin are that it promotes fertility, extends a person’s lifespan, and improves sexual potency.
It is important antioxidant vitamin that protects against free radicals. The human requirement of this vitamin is very little and is being met with from the daily food stuff so as deficiency of this vitamin in human beings does not occur. No doubt animals when experimentally deprived of this vitamin suffer from muscular disorders and repeated abortions.
Vitamin B Complex
It is an important group of vitamins which consists of several members. These vitamins play an important part maintaining body metabolism. Most of the constituents of this group occur together both in animal and vegetable foods like liver, kidney, meat, whole wheat flour, green leafy vegetables, yeast, etc. Some of these vitamins can also be synthesized in the gut. The vitamin B group especially B-6 and folic acid disable a substance called Homocysteine which is believed to clog the blood vessels; hence it has been heart friendly.
Some of the important members of the vitamin B complex family are vitamin B, (Aneurine), Riboflavin, Nicotinamide, Pyridoxine (Vitamin B), Pantothenic acid, and Vitamin B12.
Vitamin B1-
It is mainly found in the cereals, pulses, nuts, liver, kidney, and eggs. An average adult requires not more than 1 mg per day which is commonly available in his daily diet. Deficiency of it leads to a condition called Beri-Beri and Neuritis along with mental changes.
In certain parts of our country Beri-Beri is endemic because of bad cooking habits as well as consumption of polished rice which leads to loss of this vitamin.
Vitamin B, is largely misused for very vague aches and neuralgic pains where its role is non-specific. Reactions to the excessive use of this vitamin have occurred in the form of tremors, palpitation, nervous excitement, and lack of sleep.
Riboflavin-
This occurs in food stuffs like milk, cheese, meat, eggs, green vegetables etc. Isolated deficiency of this vitamin as such does not occur commonly and is generally in association with the deficiency of other members of vitamin B complex group. It is essential for the maintenance of healthy skin and mucous surfaces. Lack of this gives rise to the formation of ulcers at the corners of the mouth, and tongue becomes red and inflamed.
Nicotinic Acid-
It is present in cereals like wheat germ, peanuts, whole grain cereals, liver, meat, fish, kidney, yeast, and green leafy vegetables etc. Deficiency of this vitamin occurs more in poorer sections of society and is commonly seen in maize and jowar eaters. Lack of protein in the diet further worsens it. The earliest signs of deficiency of this vitamin may be in the form of mental features like suspicion, hostility, depression etc. The skin becomes dry, roughened, scaly and the exposed surfaces of the body like hands, face and neck become darkly pigmented.
Pyridoxine (Vitamin B6)
It is widely distributed in cereals, wheat grain, pulses, eggs, yeast, chicken, fish, milk, liver, and potatoes. A small amount is found in fresh fruits and vegetables. It aids the cardiovascular system and maintains the health of nervous system.
In addition, it helps in the production of body hormones and blood-forming cells. Deficiency of this vitamin leads to glossitis, cheilosis and an excessively oily skin. It is said that dizziness and morning sickness of pregnancy and motion sickness respond very well to heavy doses of this vitamin.
Its use also gives relief to the stiffness of legs while some claims are made that it has a soothing effect in highly tense people.
Pantothenic Acid, it is found in all cells of plants, yeasts, and moulds. Richest sources are liver, kidney, wheat germ, egg yolk, peanuts, peas, and beans etc. Since its requirements are very minimal, most of the time they are met from the food consumed. Its deficiency leads to slow down growth, neuritis and a form of disease called burning feet syndrome.
Folic Acid-
It is abundantly present in fresh green leafy vegetables, legumes, liver, kidneys etc. Yeast and uncooked wheat germ are also important sources.
It is very essential for blood formation by the bone marrow and serves a nucleus for the formation of all proteins like blood cells, hormones, antibodies, genetic material etc. Lack of this vitamin gives rise to anaemia, fatigue, and lassitude.
Vitamin B12-
Vitamin B12, is a very important member of this group and often is called a “wonder vitamin.” It gives a sense of well-being, stimulates growth and is responsible for maintaining the health of nervous tissues. It is useful for the treatment of pernicious anaemia which luckily is not commonly seen in our country. Deficiency of this vitamin may result from several factors like deficient intake, lack of absorption or utilization in the body. Liver, yeast are important sources of this vitamin.
It is commonly used by the lay public as well as by the medical profession for very non-specific neurological lesions. In some cases, it does help but its exact use in many cases is empirical.
Then we have got other members of vitamin B complex group like choline, inositol, and biotin etc. Most of the members of this group help in the general body metabolism and are essential for the growth and colour of hair. They are also said to have a role in preventing hardening of the arteries. All these vitamins are found along with other members of the group in liver, wheat germ, yeast etc.
An important point worth considering regarding members of vitamin B complex group is that most of them occur in common sources of foodstuffs and their daily requirements are very little.
An average adult consuming a balanced diet does not require any additional supplements. Deficiency of this group of vitamins occurs commonly in chronic alcoholics, people who are suffering from diarrhoea or those on poor intake of food or people taking broad spectrum antibiotics for long periods. Very little toxic effects occur after excessive use of the members of B-complex group and excess is passed out as waste.
Vitamin K-
It is a fat-soluble vitamin and has important role in the blood clotting mechanism. In the absence of this vitamin, bleeding occurs from various sources. Common source is green leafy vegetables.
2-Minerals-
In addition to vitamins, the body requires some mineral salts like iron, calcium, phosphorus, copper, zinc, selenium, cobalt, iodine etc. Though minerals form a very little part of the body yet they are a rich source for providing protection to the body and assist in the coordinated working of various body processes. Deficiency of minerals would not only interfere with the normal growth processes in the body but also interfere with the working of essential organs.
Calcium and Phosphorus-
Both these minerals are essentially required for the proper growth and development of body bones and teeth. These must be supplied in adequate amounts during the process of body growth to assure the proper bone formation. Deficiency of these causes softening of the bones, stunted growth, and bony deformities.
These are distributed evenly all over the body, greater proportion being present in the skeleton and only a small portion is found in body fluids. For the proper utilization of both calcium and phosphorus, adequate amounts of vitamin D are essential. So, one can suffer from calcium deficiency even when the intake of this mineral is sufficient if phosphorus and vitamin D are not available in adequate amounts.
Good sources of calcium are eggs, milk, dairy products, cheese, meat, soyabean, carrots, cabbage, potatoes, and wheat flour.
Phosphorus plays an important part in regulating the various functions of the body including uptake and release of energy. Phosphorus is also said to have a role in the functioning of normal brain power. Foods which are rich source of phosphorus are eggs, liver, fish, meat, milk, cheese, brain, cereals, pulses, beans, spinach, and whole grain.
Iron-
It is needed for the formation of red colouring matter in the blood stream (Haemoglobin) as well as for carrying oxygen in the blood. Its deficiency gives rise to anaemia which is probably the most common affliction of people in our country.
Animal foods like lean meat, liver, kidney, eggs, nuts, leafy green vegetables, and fruits are a good source of iron though milk is a poor source. It is said that cooking in iron vessels increases the iron content of food. Since milk is not a good source of iron so in children on milk diet adequate supplements of iron must be added.
Iodine-
It is widely distributed in the soil and water. Its adequate amount in food keeps the thyroid gland working in order and thus keeps the person active and alert. At places where either the soil or water is deficient in iodine, people suffer from swelling of the thyroid gland called goitre. This is a commonly seen condition in the Himalayan region where goitre is endemic.
Iodine as such is well distributed in most of the natural foods but sea-foods are a very rich source. Other common foodstuffs are sardines, eggs, spinach, oat meals, milk, cabbage etc. Where iodine is deficient in the soil or water supply, iodised salts are being used and they have proved effective in reducing its deficiency.
Copper-
This mineral is essential for the utilization of iron in the body as well as formation of collagen and thus tries to combat anaemia. It is present in plenty in most of the natural foods. Rich sources are liver, eggs, whole grains, nuts, oat meal and green leafy vegetables.
Sodium and Potassium–
Common salt (sodium chloride) is present in large quantity in the body and its fluids. It also carries to the various the body essential factors. Sodium is retained in the body fluids, parts of so its consumption must be kept slightly on the lower side but at the same time in adequate quantities, since deficiency of sodium causes listlessness and exhaustion.
Salt must be taken slightly in excess in summer when it is being lost from the body during excessive perspiration. Persons suffer from heat cramps and even heat stroke may occur if salt is not consumed in adequate quantity.
Most of the foodstuffs contain sodium in sufficient amount, so as a rule adequate quantity is always available to the body. Processed foods, fish, meat, corn, and wheat flakes are abnormally high in sodium. Soft drinks and even ordinary drinking water contain sodium. Excessive use of salt is undesirable since it leads to retention of fluids as well as raised blood pressure a long-term effect.
Potassium is also a balancing mineral along with sodium and helps to maintain the equilibrium in the cells and body fluids. Deficiency of potassium leads to marked weakness, listlessness, and exhaustion. Rich sources of potassium are tomatoes, citrus fruits, green vegetables, and meat soups.
Other Minerals-
Body also requires several other minerals. These are present in adequate amounts in most of the common foodstuffs and as a rule their deficiency does not occur.
Fluorine in adequate quantities when present in water prevents cavities of the teeth. When its concentration exceeds a certain limit, the bad effects occur. The teeth become mottled while bones are equally affected and a nervous disorder fluorosis result. Zinc is required for number of body processes including cell growth and immunity.
Sources are cereals, fish and meat. Selenium is another trace mineral which is essential for many body processes. Its sources are mainly fish, eggs, and cereals. It lowers the risk of prostate and other cancers. Other minerals like magnesium, cobalt, sulphur, etc., also take active part in maintaining various body metabolisms. They are available from milk, green leafy vegetables, and cereals.
To sum up, the minerals are essential for the proper functioning of the body and should be taken in adequate quantities in the natural foods.
Water-
While talking of the nutritive values of various foodstuffs, we tend to forget that water is a very important elixir of life, essential for the living processes. A person may live for weeks without food but not without water. Lack of water can kill the person by depriving the body of not only its vital fluids but also of minerals.
So, drink as much as possible of fresh sparkling pure water. When you are thirsty quench your thirst with fresh water or juices etc. Drink at least 5-6 glasses of water daily. Water will cleanse your body of its waste products and maintain a healthy life.
Poisoning by Vitamins-
There is a great misconception in the mind of lay public about the use of vitamin supplements, partly influenced by the advertisements and partly because of wrong notions that extra vitamins will lead to a pep in life.
It would be in fitness of things to mention Mellanbury’s dictum, “Except in infancy and childhood there are but few instances where good health cannot be maintained by eating properly chosen food, without the constant administration of vitamin preparations.” Vitamin preparations are only required in patients of malnutrition and people whose intake of food is because of ill health, chronic debility, and extra food supplements must be added.
Once a person poor of malnutrition has got evidence or deficiency disease, the quick way to cure is to give large doses of vitamins in addition to giving a nutritious high-quality diet. It would be appropriate to quote here Robinson from his book Basic Nutrition and Diet Therapy, “Each vitamin has a definite chemical composition. Thus 1 mg of vitamin from a food source or from a concentrate may expected to have the same value.
But if the foods you eat for energy, protein and minerals also furnish the vitamins you need, why spend additional money for vitamin pills that you do not need?” be Human body requirements of these substances is very little and most of the times a balanced diet maintains it. Any excess consumption of vitamins just goes waste whenever the consumption of vitamin is more than the daily needs and it is not at all beneficial to the body.
OVERDOSE EFFECTS OF VITAMIN A, C, and D
In conditions of stress, vitamin supplements may be added to the diet but their use without indication is not at all beneficial. Very few people are aware that excessive use of vitamins can be very harmful and this is more so in cases of vitamin A and vitamin D which are known to produce toxic symptoms. Overdosage of vitamin D can give rise to serious toxic symptoms like nausea, vomiting, pallor, lassitude, muscular weakness may result.
The effects of vitamin A poisoning include irritability, fretfulness, loss of appetite and cracking bleeding lips. Excess of vitamin C produces severe diarrhoea and kidney stones.
It has been rightly put that “it is in vitamin therapy for non- deficiency diseases that hypervitaminosis may result or when overzealous patient may take many times the prescribed dose for prevention and treatment of deficiency diseases.”
So, the dictum should be neither too little nor too many of vitamins. Adopt a rational and a balanced approach towards nutrition.
A little further note is that take your food well-cooked and seasoned with necessary amounts of spices and condiments. But do not overdo it. Excessive use of spices and condiments are harmful to the body. They cause inflammation of the stomach mucosa (Gastritis) and even ulcers may result. The pickles, spices and herbs have been found to damage the kidneys and such people are known to suffer from kidney stones.
But then again, a balanced diet does not mean only a combination of some nutritious foodstuffs. Have as much as possible the essential foods, first class proteins, fruits, and vegetables. Season it and at the same time give margin for the loss of nutrients while cooking. There is no reason why with judicious planning a balanced diet is not achieved.
TOXIC EFFECTS OF VITAMIN OVERDOSAGE
1. Vitamin A – Loss of appetite, irritability, fretfulness, cracking bleeding lips, damage to liver
and vision. Increased risk of birth defects.
2. Vitamin C – Gastrointestinal disturbances, diarrhoea.
3. Vitamin D – Nausea, vomiting, lassitude, muscular weakness, kidney failure.
4. Vitamin E – Headache, fatigue, muscle weakness, gastrointestinal disturbances.
5. Iron – Constipation, nausea, and vomiting.
6. Copper – Gastrointestinal disturbances.
Consult a healthcare professional for dietary advice