Vitamins, Minerals and Overall Health – Part 1
Everyone knows that a balanced diet can provide them with a multivitamin/mineral supplement, but few people fully understand the reasons. The minerals in food are extracted from the minerals in the soil, but when the soil is depleted, there are little or no minerals in the ground. Vitamins are naturally formed in plants, but no food can provide all the vitamins you need daily. Everyone should take supplements to fill these gaps and promote health and vitality. However, not all accessories are the same, and many forms of minerals and vitamins may not be absorbed. We start with vitamins and their essential role in human health.
Vitamins are divided into fat-soluble or water-soluble, and the group of vitamins depends on how the vitamin is absorbed. The absorption of each vitamin is complicated but can be simplified. Vitamins are considered fat-soluble when absorbed along with dietary fats and transported to the liver before entering the bloodstream.
There are more water-soluble vitamins than fat-soluble vitamins, including vitamin C and many different types of vitamin B. Many water-soluble vitamins are sensitive to heat and can be destroyed by cooking or processing, so it is essential to get enough vitamins. To consume fortified foods or raw foods.
Vitamin C or ascorbic AcidAcid is the best-known vitamin and can be obtained from many fruits and vegetables, such as berries, citrus fruits, and cabbage. Ascorbic AcidAcid is easily absorbed into the blood and used by the human body, so it is a vitamin with high bioavailability. Vitamin C is essential in collagen production and repair, and it can keep skin and tissues healthy, improve protein and fat metabolism, and is an effective antioxidant. An adult must take at least 60 mg per day to avoid deficiency, leading to a disease called scurvy.
Vitamin B comes in many forms, and each way has a specific but vital function in the human body. Vitamins B1, B2, and B3 (called thiamin, riboflavin, and niacin, respectively) play specific but functionally different roles in glucose metabolism and cellular energy production.
Thiamine is low in many foods and is fortified in milk, milk replacers, and cereals. Berry Berry is a disease caused by thiamine deficiency, causing edema and/or mental and cardiovascular problems. An average adult should consume 1.3 mg of thiamine per day to avoid poverty. Riboflavin has an additional function because, without riboflavin, B6 cannot be converted into a usable form. Riboflavin is found in milk and milk replacers, liver and meat, and fortified grain powders. 1.6 mg of riboflavin is required daily to prevent deficiency symptoms. Riboflavin deficiency is not fatal, but it can cause skin problems such as lesions and dermatitis.
Niacin can be obtained in the form of niacin or niacinamide, and a commonly used supplement form is niacin. In addition to niacin’s metabolic effects, niacin can also positively affect overall cardiovascular health and has been shown to lower blood pressure. The amino acid is converted into niacin, so the daily intake is expressed as niacin equivalent or NE, and 1NE niacin corresponds to approximately 60 mg of tryptophan. Tryptophan is found in all protein sources. Taking high doses of niacin can cause niacin flushing, caused by the widening of blood vessels under the skin. Niacin deficiency causes a condition called pellagra. The symptoms can progress from dermatitis, diarrhea, dementia, and, eventually, death.
Vitamin B6 is a multi-functional vitamin that performs many functions in the human body. The primary part of B6 is to break down proteins into amino acids, which will affect the state of niacin, as mentioned earlier. Vitamin B6 is essential for the human nervous system because B6 is involved in synthesizing neurotransmitters and chemical signaling hormones (such as serotonin, dopamine, and adrenaline).
Vitamin B6 is also found in the production of steroid hormones. The process of converting glycogen into glucose takes place during fasting and strenuous exercise. Another essential function of B6 is the formation of red blood cells, especially the formation of hemoglobin (the oxygen-carrying component of hemoglobin). Finally, B6 plays a small role in regulating immune function, and this process is still being studied. Vitamin B6 is found in many types of meat, grains, nuts, vegetables, and bananas. An average adult needs 1.8 mg of vitamin B6 per day to prevent deficiency. Since vitamin B6 has many functions, vitamin deficiency has many symptoms, such as insomnia, dermatitis, irritability, and depression.
Folate, also called folic AcidAcid and folic AcidAcid, is another vitamin that has multiple functions in the body. Folic AcidAcid is essential for the synthesis and repair of DNA and RNA, a necessary process for every actively dividing cell (such as skin, blood cells, intestinal lumen) and germ cells (such as sperm). Folic AcidAcid is especially crucial for children and women trying to conceive, as many cells need DNA and RNA to divide quickly. Deficiency during pregnancy can cause neural tube malformations and lead to loss of life. Folic AcidAcid is best absorbed. Adults should consume at least 220 mcg per day. If you are trying to conceive, you should increase it. Deficiency symptoms in adults include anemia, weakness, and depression. Cobalamin deficiency can be masked by folic acid deficiency, as it causes the same type of anemia, and a separate test must be used to determine the cause. Folic AcidAcid is found in fruits, vegetables, seeds, and legumes.
The largest and most complex B vitamin is B12 or cobalamin. Cobalamin is the only vitamin that must be absorbed into the body by the receptor or “assistance.” Due to the need to drink receptors, cobalamin uptake can be inhibited by gastric disorders such as pernicious anemia, colitis, or atrophic gastritis. Cobalamin plays a role in metabolism and nerve function, but cobalamin’s primary role is to form red blood cells. Adults need an average of 2mcg per day to prevent nutritional deficiencies. Sources include meat, including fish and eggs, and some forms of algae. Cobalamin deficiency is characterized by memory loss, fatigue, weakness, and dementia and can take up to 7 years to occur. Cobalamin deficiency can also be masked by folic acid deficiency.
Biotin is a B vitamin, which is very important for cell growth and renewal and cell processes. Many enzymes are biotin-dependent: without biotin, cells grow and renew, and cell functions will not occur. Biotin is found in many foods, but it binds to proteins that inhibit its absorption. Pancreatin can remove proteins. Symptoms of biotin deficiency include hair loss, depression, lethargy, and even hallucinations. To avoid poverty, the average adult biotin requirement is 30mcg per day.
Our latest water-soluble vitamin is pantothenic AcidAcid, also known as vitamin B5. Pantothenic AcidAcid is very important in the metabolism of carbohydrates and fatty acids. Pantothenic AcidAcid has been shown to accelerate wound healing and even lower cholesterol. As with biotin, pantothenic AcidAcid must be released from proteins before being absorbed and used in the body. Pantothenic acid is commonly found in meats, dairy products, whole grains, and beans, making it easy for regular adults to consume 7mg per day. Deficiency is rare but manifests itself as a burning sensation in the limbs, the so-called foot burn syndrome.
Four vitamins are considered fat-soluble. Vitamins A, D, E, and K. Vitamin A comes in different forms, and these compounds are called retinoids. Retinyl ester is a form found in food and also stored in the liver. Foods rich in retinyl esters include fish, meat, dairy products, and egg yolks. In-plant foods, compounds called carotenoids, provide retinyl esters. Once the body absorbs vitamin A, it performs multiple functions. The retina is the form of vitamin A responsible for vision and adaptation to changes in brightness. Retinoic AcidAcid is a form of vitamin A responsible for reproduction, growth, immune system function, and cell health. Vitamin A deficiency can lead to night blindness, where vision slowly recovers under bright flashing lights. Night blindness is an early indicator of underdevelopment, and a persistent lack can lead to complete vision loss. Deficiency can also lead to stunted growth, inability to reproduce, and decreased immunity. Since vitamin A is stored in the body for a long time, too much vitamin intake can cause toxicity. An overdose can cause headaches, vomiting, liver damage, bleeding, and even coma. Vitamin A is also teratogenic: if the level of a pregnant mother is too high, it can cause congenital disabilities. The recommended daily dose is 600 mcg for adults and 700 mcg for pregnant women.
Vitamin D is produced in the presence of sunlight, but can also be used in fish and fortified milk and alternative kinds of milk. As a multipurpose vitamin, people should consume the recommended 5mcg daily to maintain their health. Vitamin D has no toxicity associated with higher doses, and many vitamin D intakes are now up to five times the recommended daily information. Vitamin D helps the kidneys restore calcium and phosphorus levels when needed, which is essential for calcium and phosphorus homeostasis in the body. Vitamin D aids bone growth and maintenance and ensures healthy bone density. Vitamin D has also been shown to help regulate immune function and prevent disease. Vitamin D deficiency can lead to low bone development in children (called Ri disease) or reduced bone density in adulthood (called osteoporosis). Both conditions are related to a low-calcium diet and lack of exercise.
Vitamin E, also known as tocopherol, plays many roles in the human body. Its best-known function is its powerful antioxidant capacity. This vitamin protects cells and molecules from oxidants that can harm the body or inhibit cell function. Vitamin E also aids in gene expression and immune function, but the most common is to remove any substances that can cause oxidative damage. Vitamin E can be found in seed oil and some fruits, such as avocados and pumpkins. Adults should consume an average of 10 mg per day.
Vitamin K has three forms of absorption. Phylloquinone, Menadione, and Menadione. Benzoquinone is a form found in plants, a menadione is a synthetic form found in supplements, and menadione is a form made by gut bacteria and is also a form used in humans. Along with calcium, vitamin K causes a cascade of reactions to form blood clots. Without vitamin K, a person would not stop blood flow if they were injured or a blood vessel ruptured. Second, vitamin K is used to synthesize skeletal proteins to support bone growth and maintenance. Vitamin K has no toxic effects, but a deficiency can cause bleeding. Babies are most likely to lack vitamins due to the low vitamin K content in breast milk, and enterobacteria have not been shown to produce menadione. The recommended daily allowance for adults is 80 mcg.