Vitamins and minerals are one of the most important constituent of our body. They are needed in our body with very small quantity therefore called micronutrients.Deficiency of these nutrients in small quantity are enough to causes no of disease such as deficiency of vitamins causes Scurvy, Blindness, Rickets, glossitis etc. whereas deficiency of minerals causes koilonychia etc.
These nutrients perform various functions in our body or we can say they are building block of our body. They supports the immune system, nervous system, repair cellular damage, heal wounds, build the bones etc.Therefore everyone needs to incorporate these nutrients in their daily routine diet.So here is a chart to describe the natural resources of vitamins and minerals so you can easily add them in your life.
Types of Vitamins and minerals and how to get them naturally
Sources-carrot, spinach, sweet potato, milk, liver and fish liver oils.
Deficiency state- night blindness, Bitot’s spots, Exophthalmia, Keratomalacia, imperfect enamel formation, follicular hyperkeratosis of skin.
Therapeutic dose- 500IU/Kg/day I.M.
Sources- milk butter, yeast, fish, liver oil, egg yolk, synthesis in skin when it is irradiated.
Deficiency state-tetany and rickets in children, osteomalacia in adult.
Therapeutic dose- 500IU/Kg/day
Sources- Whole rice, wheat germ oil, lettuce, maize, molasses, peas and meat.
Deficiency state-In man-no symptom
In animals- habitual abortion, testicular degeneration.
Therapeutic dose- 400IU/day
Sources-green vegetables, cabbage, spinach, tomatoes, egg yolk. It is also synthesized in intestine.
Deficiency state-hemmorrhagic diathesis
Therapeutic dose- 10mg IM
Vitamin B1 (Thiamine)
Sources-whole grain, cereals, yeast, beans, liver, meat, eggyolk.
Deficiency state- anorexia, nausea-vomiting, dry and wet beriberi, Wernicke’s encephalopathy, Korsakoff’s psychosis
Therapeutic dose- 100mg orally or IM
Sources-germinating seeds and milk, eggs, yolk.
Deficiency state- angular stomatitis, cheilosis, or magenta tongue, corneal vascularization, scrotal dermatitis.
Therapeutic dose- 10mg orally
Sources-rice, liver, brain, eggs, meat and yeast
Deficiency state-erythema, pigmentation, hyperkeratosis of skin, seborrhea around the nose, red raw tongue, diarrhea, dementia, and paraplegia.
Therapeutic dose- 500mg orally.
Sources- wholegrain, milk, eggs, liver, kidney, meat
Deficiency state- burning feet syndrome.
Therapeutic dose- 4-10 mg orally
Pyridoxine (vitamin B6)
Sources- yeast, cereals, lettuce, spinach, milk, eggs, meat and liver.
Deficiency state-nasobilal seborrhea, chelosis, glossitis, peripheral neuropathy, convulsion, hypochromic, microcytic, anemia, lymhhocytopenic and eosinophilia.
Therapeutic dose- 50-100mg orally.
Sources-egg yolk, liver, eggs,meat.
Deficiency state-fatty liver and cirrhosis, hemorrhagic renal lesions.
Therapeutic dose- 3-6mg orally
Sources-yeast, fresh green vegetables, cereals, liver, kidney, meat.
Deficiency state-Pernicious anemia, Glossitis.
Therapeutic dose-15mg oraly
Sources-liver, synthesized in colon.
Deficiency state- Pernisious anemia, Glossitis
Therapeutic dose-100mg orally.
Sources-Green vegetables, citrus fruits, strawberries, potatoes.
• There are numbers of minerals which our body needs to work properly such as calcium, selenium, magnesium,silicon potassium, boron, cobalt, copper etc.
• Leafy green vegetables, egg yolk, liver, green chili, olive oil, citrus fruits, meat and all other healthy foods are sources of these minerals.
Prepared by : Dr. Shivani Amola.
|Below Articles may be helpful to you:|
|Common Yoga Mistakes To Be Avoided By Beginners|
|Positive Effects Of Organic Foods On Daily Life|
|To Know How We Can Protect Our Skin In Different Weathers|