Vitamin and Mineral Basic 101

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Health is one of the most valuable treasures that money can't buy.
Once we are sick, we could lost everything. The good news is many people have already known about this, the bad news is only few people know the secret how to achieve the optimal health for long term benefit.

From the google trends, we could see that people have high interest in weight loss than healthy lifestyle in the past 12 months.
However, if we don't know how our body works, how much efforts we put or how much money we have spent, it won't give us sustainable results.
So here's just a little bit background of how our body needs.



Our body need both Macro and Micro Nutrients despite water.

 Macro Nutrients are Carbohidrate, Protein and Fat.
They are called macro nutrients because our body need those to give us energy to get active.

 Micro nutrients are Vitamins and Minerals
Most people are focusing more on Macro Nutrients and neglect the importance of Micro Nutrients.

So I would like to share about What's Micro Nutrients and their contribution to our body.

What are Micro Nutrients ?

Vitamins and Minerals are two types of Micro Nutrients, The body may not need much but they are essential to life.
Vitamins are organic compounds meaning that we could get them from plants and animals.
Minerals are inorganic elements meaning they hold on into their chemical structure.

It means minerals in soil and water easily find their way into our body through plans and animals as well as water we consume. However vitamins from food are easily destroyed because of cooking, storage or even simple exposure to air.

      

What are their functions ?

Vitamins and minerals function as CO-ENZYMES. They are fundamental part of the enzymes like our muscles are fundamental part of our arms and legs.
Enzymes are catalysts in the chemical reactions to help us digest our food. However, its functions are more than just digesting food. It helps us to breath, blink, walk, etc.
Without vitamins and minerals, the enzymes cannot do their job.

For eg, Calcium, magnesium and phosphorus form our bones, iron enables the transport of Oxygen from lungs to the body cells and active Vitamin D functions as hormone.
After they have been absorbed, vitamins and minerals become part of the structure of the body inside the cells, enzymes, hormones, muscles, blood and bones.

What are the type of Vitamins ?

There are two types of Vitamins, Fat soluble vitamins which can stay in the body for longer period of time. Vitamins A,D,E and K belong to this group.
And Water soluble vitamins which can stay in the body for a short period of time - 2 to 4 days. Vitamins B and C belong to this group.

What are the type of Minerals ?

There are two groups of Minerals. Macro minerals are needed in larger amount. They are

  • Calcium
  • Magnesium
  • Phosphorus
  • Sodium
  • Potassium

And micro minerals like

  • Zinc
  • Iron
  • Copper
  • Manganese
  • Chromium
  • Selenium
  • Iodine
  • Fluoride
Minerals are stored in various part of the body primarily the bone and muscle tissues.

What happens if we are lacking on those ?


When we have micro nutrients deficiencies, our body won't be able to work properly.

For eg, iron deficiency causes anemia and it will result in tiredness, weaknesses, weakened immune system.
Vitamin D deficiency can cause muscle weaknesses, bone loss and increased of risk of fractures.
Vitamin B12 is known for blood formation as well as brain and nerve function. Its deficiency can cause  blood disorder, impaired brain function
Calcium deficiency causes increased risk osteoporosis in later life and women in all ages are prone to experience calcium deficiency.

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