In the last post, we left out the types of vitamins and mineral sources and their deficiency in our body. I am going to tabulate it for easy understanding. in case you miss out on the last post on the different important nutrients, you can follow up here Biology - Nutrition (Nutrients and Types) - Section 2.
Types of Vitamins and sources
Types of Vitamins and sources
| Name of Vitamine | Sources | Role | Deficiency |
|---|---|---|---|
| Vitamin A | milk, butter, cheese, maize, carrot, papaya, tomato, mango | Development of the embryo, Help in the growth of hair, etc | Xerophthalmia (dry eyeball) and night-blindness |
| Vitamin D | Eggs, cod liver oil, sunlight | Development of bones and teeth Help in calcium absorption | Rickets in children |
| Vitamin E | brown flour, liver, vegetable oil, germinating seeds, wheat, Green vegetables | Help in preventing Haemolysis of RBC, Help to maintain fertility, help keep the skin healthy | Anemia, muscular dystrophy (breakdown of muscles) and infertility |
| Vitamin K | spinach, coriander, and radish top. | Development of blood clotting | delays blood clotting (Hypoprothrombinemia) |
| Vitamin C | Citrus fruits, tomato, guava, green vegetables. | Development of healthy gums and teeth, development of antioxidants | Scurvy |
| Vitamin B1 | Yeast, eggs, milk, potatoes, liver, and meat. | Help in the functioning of nerves, heart, and muscle. | Beriberi |
| Vitamin B2 | Yeast, eggs, milk, curd, pulses, green vegetables. | Development of body growth and production of RBC | Cheilosis of lips and mental retardation |
| Vitamin B6 | Animal and plant tissues | Development of coenzymes | Anemia, and diarrhea |
| Vitamin B12 | Kidney, liver, egg, fish, meat. | Needed for DNA synthesis RBC maturation | Pernicious anemia |
Types of Mineral and sources
Types of Mineral and sources
| Minerals | Sources | Role |
|---|---|---|
| Calcium | Milk, paneer, beans, fish, leafy vegetables | Help in blood clotting, the growth of bones and teeth, and muscle contractions |
| Phosphorus | Nuts, beans, seafood, peas, lentils. | Help in the growth of bones and teeth |
| Iodine | Salt, fish, and dairy products | Help in the functioning of thyroid hormones |
| Iron | Liver, meat, fruits, dates, fig, sea foods | Help in the formation of hemoglobin, production of energy and needed for respiration |
| Sodium | Vegetables, fruits, Sea-food | Help in body fluid balancing |
| Potassium | Vegetables, fruits, Sea-food | Help in body fluid balancing |
| Zinc | Vegetables, and fruits | Help in building immunity |
To put an end to Nutrition, there are no food sources that contain all the nutrients that our body needs. So we must eat a variety of foods to get the different nutrients for our bodies. I'm sure with all this, we all do our best to consume a balanced diet which will have all the nutrients for us to stay healthy.
Thanks for reading.
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