Vitamins and minerals are needed essentially to perform certain vital biochemical processes in the body. Their roles, deficiencies and the amounts needed on a daily basis to prevent these deficiencies are well documented .We know that the daily requirement for iron , an important mineral needed by the body to make haemoglobin, is 30 mg.
Vitamin A-Deficiency of vitamin A could lead to poor vision,skin,hair health.It lends deep yellow-orange,red colours to fruits and vegetables.Present in abundance in dark green leafy vegetables, yellow orange vegetables such as carrots, spinach,broccoli,mango,butter.Boosts of immune system and protects skin against uv radiations.Prevents eye degeneration and protect against cataracts.Protect against certain types of cancer-lung,prostate,breast cancer.
Vitamin C-Deficiency causes bleeding gums and poor bone growth and also correlate with increased risk of certain cancers,especially colon,lung, stomach. Present in amla,lemon,oranges,guava,green chillies,broccoli cabbage,spinach. Reduces the risk of chronic diseases such as heart disease and protects against certain forms of cancer and cataracts.It boosts immunity.
Vitamin E-Deficiency causes nerve degeneration , anaemia, poor vision.A fat soluble vitamin, it is important for skin vitality.Present in whole grains, nuts, oil seeds,avocado, apples, green leafy vegetables.Helps in delay ageing, heals sunburn.
Selenium -deficiency may lead to liver damage and increase susceptibility to certain cancers.Brown rice,whole wheat,poultry, fish,garlic.Protect against cardiovascular diseases.
Zinc-Deficiency cause loss of appetite, slow growth and poor immunity.It is essential for normal growth, haemoglobin formation, reproduction.Present in dairy products,seafood,poultry,whole grains,soybean .Protect against eye degeneration.
healthbeauty&fitness 