Micro nutrient 2018

Micro nutrient

We all know about macro nutrient that is protein, fats and carbohydrate (if you’ll don’t know about this I has explain it in detail check it out). So let’s talk about micro nutrient. Micro nutrient are vitamin and mineral which is require for the body for growth, development and functioning. In this I will explain all the vitamin and Minerals in the next topic.

There are two types of vitamin fat soluble and water soluble.

Vitamin A, D, E, K are fat soluble. Fat soluble means this vitamin are digested with the help of fat. And water soluble are B and C.

Fat soluble

Vitamin A

Function – maintain and protect vision

Source – fish, meat, egg, yellow and green vegetable.

Vitamin D

Function – promote bone growth and strength, regulate absorption of calcium and phosphorous.

Source – sunlight, beef liver, cheese.

Vitamin E

Function – protect cells, use in diabetes , protect from hair fall and due to excessive workout muscle become stress in this condition vitamin E is used.

Source – green veg, soya bean, egg, almond, banana.

Vitamin K

Function – play important role in blood clothing, protect from heart attack, keep our bone strong, and help in digestion.

Source – green veg such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, romaine, and green leaf lettuce.

Water soluble

Vitamin B

Vitamin B are complex. Complex because under vitamin B there are more eight vitamin.

Vitamin B1 (thiamin)

Function – produce cell, reduce stress, and break simple carbs.

Source – meat, pork, cereal, grain, beans, potato.

Vitamin B2 (riboflavin)

Function – protect our cell, antiaging, play important role in increase in red blood cell and hemoglobin.

Source – milk or milk product, egg cereal.

Vitamin B3 (niacin)

Function - help to increase good cholesterol, protect from heart attack.

Source – meat, fish, cereal, rice.

Vitamin B5 (pantothenic acid)

Function – play important role in production of hormone and also testosterone, break down fats and carbs.

Source - curd, egg, veg’s, grams.

Vitamin B6 (pyridoxine)

Function – needed for proper brain development (in kids) and function (for people of all ages). It helps the body make the hormones serotonin (which regulates mood) and norepinephrine (which helps your body cope with stress).

Source – meat, fish, potato, banana, vegetable.

Vitamin B7 (biotin)

Also known as beauty vitamin

Function – help in production of good quality hair and nail.

Source – chicken, egg, pork, potato.

Vitamin B9 (folic acid)

Function – sharpen the memories, keep away from depression

Source – Wheat bran, fortified cereals, grain products, and barley.

Vitamin B12 (cobalamin)

 Function – help all the vitamin to do their work.

Source – mostly found in non-veg like animals liver.

Vitamin C

Function – protect body from infection, growth and repair of tissue example bone, teeth, skin.

Source – fruits and vegetable example peppers, papaya and broccoli.

*Note

There are lot more function of this I had only covered main once

If you are not getting require vitamin and if you want to take it from supplement than take doctor consultancy