ROLE OF VITAMINS AND MINERAL TO KEEP ONESELF FIT
The deficiency of vitamins in today's World is on rise. This could be due to result of life style or due to sudden awareness or due to scientific advances which permits us to check and evaluate these vitamins. The modern population is surviving stress and pressure. Pressure of work, pressure of family needs and pressure to remain in competition which results in deterioration of their health. Further unhealthy life style, lack of physical activity and wrong dietary habits further deteriorate health. This makes them fall prey to many diseases. Further imbalanced diet deprives them of important vitamins and minerals. Little do they know that exercise, stress busters (like music, hobbies etc) proper and well balanced diet with proper concentration of vitamins and minerals will of great utility to improve physical and mental performance. In short to improve overall health and vitality. However it is not always possible to obtain enough of above nutrients & minerals from diet itself. Hence it becomes, mandatory for nutritional supplement. However it is best to take nutritional supplements after consultation with a physician to prevent any exagerration of existing diseases if they are present. Remember ensuing your vitamin levels are within the normal range at all times is vital to staying healthy
Following are the utility of various vitamins and minerals
Calcium is very important for bones and teeth. It also helps in maintaining heart rhythm and muscle contraction. Inadequate dietary calcium increase the risk of low mineral density, stress fractures and osteoporosis. Calcium deficiency could be due to less consumption of dairy products and other calcium rich food. Inadequate exposure to sunlight could also be other reason for its deficiency. Calcium is also lost through perspiration. In women menstrual dysfunction could also be a cause. Hence milk, cheese, tofu, almonds, milk chocolates and other milk products should be included in your diet.
Vitamin A is essential for normal growth and development, the integrity of epithelial tissues and for normal tooth and bone development. Vitamin A can be obtained naturally from dark green vegetables such as spinach, turnip greens, mango, and apricots.
The Vitamin B Complex is composed of many constituents. They include niacin, thiamine, riboflavin, pyridoxine folate and vitamin B12. Beri-Beri, diseases of the digestive system, weakness of the muscles, skin diseases insomnia anemia and ailments of liver, blood vessels and the nervous system are some the diseases caused due to deficiency of the above-mentioned constituent of Vitamin B. The above mentioned constituent of Vitamin can be obtained naturally from yeast, green leafy vegetables, fruits, milk, papaya, banana etc.Vitamin B12 is important to the body as it helps in making the DNA and red blood cells. Strict vegetarian and vegans need to consume supplement B12 or include food fortified with this nutrient. But this should be done after consulting your physician.
Vitamin C is necessary for formation of intercellular substance of connective tissue and eventually in maintenance of integrity of intercellular cement integrity of intercellular cement in many tissues, especially capillary walls. Deficiency leads to scurvy. Vitamin C can be obtained naturally from citrus fruits, kiwi, strawberries, brocoli, tomatoes, cabbage, potatoes etc.
Vitamin D group comprising of D2, D3, D4 & D5 is required for normal development of bones and teeth. Deficiency of Vitamin D can make your bones weak and make you susceptible to fractures. It also causes osteomalacia, resulting in muscle weakness and contributes to osteoarthritis and legs, rickets and deformed spine. The human body can make its own vitamin D when exposed to sunlight unlike other vitamins. Pregnant and breast feeding women are more at risk of Vitamin D deficiency which is also prevalent in children between the ages of six months and five years. Further elderly people and those who aren't exposed to adequate sunlight also suffer from deficiency. Further diseases of digestive tract like Crohn's Disease and cystic fibrosis can affect the ability of intestine to absorb Vitamin D. Obese people are bound to have low levels of vitamin D. Most of the natural sources of Vitamin D are animal-based including fish and fish oils, egg yolks, cheese, milk and liver. Hence it is very important for vegetarians for sun exposure. Fifteen minutes of sun exposure (without sunscreen) in the morning is recommended.
Vitamin E is required to prevent heart disease, asthma, thrombosis, diseases of blood vessels and degenerative changes of the spine.
Other than above Vitamins minerals like Iron, Copper, Pottassium, manganese magnesium zinc, calcium, phosphorus, iodine are required in adequate concentratian.