Most discussions around the human diet revolve around Protein, Carbohydrates and Healthy fats. These form the bulk of our dietary needs, which is why they are called macronutrients. However, in addition to these, a smaller yet significant part of our dietary needs are met by an entire class of ingredients called micronutrients. This comprises vitamins, minerals, amino acids, fatty acids, enzymes and coenzymes.<\/p>\n
Micronutrients are important for our body as they perform or regulate various metabolic functions. Vitamins<\/a> help resist infections, keep the nervous system healthy, produce and release energy from food. They help your blood to clot properly, build proteins and cells, make collagen, build bones, protect vision, interact favourably with each other and protect the body overall.<\/p>\n While some micronutrients are synthesized by the body, most of them are not. Further, they deplete or degrade when stored inside the body for long, which is why they must be replenished regularly through the food we consume.<\/p>\n Calcium:<\/strong> Critical for bone and teeth health; present in dairy products, meat eaten with bones, green leafy vegetables and foods fortified with calcium.<\/p>\n Vitamin C:<\/strong> Plays a vital role in immune system function, and as an antioxidant, it helps fight free radicals that cause aging of cells. Present in citrus fruits, grapefruit, cherries, kale, red pepper etc.<\/p>\n Omega-3<\/strong>: Regulates health of the circulatory system, brain function and mood. Present in oily fish, fish oil, algal oil, hemp seeds etc.<\/p>\n Vitamin D<\/strong> \u2013 Vital for bone and colon health, Vitamin D<\/a> is synthesized by the body when you get exposed to sunlight. Present in fatty fish, broccoli, cereals and egg yolks.<\/p>\n Iron<\/strong>: Iron is the carrier of oxygen throughout the body and this is what imparts the red colour to blood. Iron deficiency or anaemia can cause autoimmune disorders like lupus. Present in spinach, amaranth, beetroot, beans, clams and liver.<\/p>\n Potassium<\/strong>: Similar to calcium and magnesium, potassium is an electrolyte that helps regulate fluid balance and keep the body well-hydrated. It also helps regulate blood pressure. Not present in meat and found in farm produce like bananas, citrus, and spinach.<\/p>\n Vitamin A<\/strong>: Also known as a carotenoid, Vitamin A helps fight chronic diseases and is good for the eyesight. Present in yellow-orange vegetables and fruits such as carrots, pumpkin, cantaloupe and squash. Also found in broccoli and meat, especially liver.<\/p>\n Vitamin E<\/strong>: An important antioxidant, Vitamin E helps fight the damage caused by free radicals and in turn boosts the immune function. Found in green leafy vegetables, nuts, seeds and their oils.<\/p>\n Vitamin K<\/strong>: A class of compounds, most important of which are K1 and K2. These help in clotting of blood which prevents excessive bleeding. Found in green leafy vegetables, cauliflower, broccoli, brussels sprouts, cabbage, cereals, eggs, fish, liver and red meat.<\/p>\n Co-Q10 or Ubiquinol:<\/strong> This is a co-enzyme that helps increase blood oxygenation and fight free radicals by virtue of being an antioxidant. Present in cauliflower, peanuts, broccoli, spinach, legumes, shellfish, beef and liver.<\/p>\n Fluoride<\/strong>: A compound of Fluorine, this strengthens bones and fights tooth decay (hence used in toothpastes).<\/p>\n Zinc<\/strong> This boosts the immune response, aid in blood clotting and perceptions of taste and smell.<\/p>\n Copper: <\/strong>This is required for synthesizing haemoglobin, which carries oxygen in the blood. It is also required in synthesizing various enzymes that perform different roles including regulation of iron metabolism.<\/p>\n Vitamin B is not a single vitamin but a family of 8 vitamins, each with a clear role to play.<\/p>\nVarious micronutrients and their roles<\/strong><\/span><\/h2>\n
Vitamin B<\/strong><\/span><\/h3>\n
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