Benefits of important nutrients

Benefits of important nutrients

Nutrients can be enumerated as calcium, minerals and vitamins which play vital role in making our health. All the three ingredients are like spices in a dish which make a preparation complete and tasty. If one important ingredient lacks it would affect the whole meal, such is condition with our body if one of the nutrient is deficient our body develops unnecessary ailments.

Calcium is one of the basic needs of human body which helps in combating numerous disease and responsible for proper functioning of body. Calcium is needed for bones, membranes, teeth, heart, nerves and muscles. Adequate calcium brings in long term benefits to the body as it is majorly responsible for developing the important organs.

Need of calcium

• Today major population including women and children suffer from degenerative ailments like osteoporosis, Alzheimer’s disease, colon cancer, joint pains and Parkinson disease due to calcium deficiency.
• Women over the age of 35-40 are at higher risk of getting bone disease and this is because women loose energy during procreation, menstrual pains which make them developing bone disease easily.
• In a recent study by various scientists have found that calcium assist in weight loss. Calcium suppresses the appetite for longer durations helping in shedding weight in short time.
• With the increasing fad of junk meals people have develop innumerable ailment which manifests the signs like brittle nails, pale teeth, weak and falling hair, frequent cramps, joint pains, fatigue, headaches and sleeplessness. This is all mainly due to unhealthy and malnutrient food they munch.
• Calcium is essentially needed by all age group people but most importantly women to discard the symptoms of bone disease. Calcium makes the bones and teeth strong, helps in nerve transmission and development of nervous system, and boosts immune system.

Sources and supplements of calcium

Calcium intake will help in overcome the prevalent deficiency in the body. The dietary supplements of calcium are:

• Calcium intake will help in overcome the prevalent deficiency in the body. The dietary supplements of calcium are: milk, dairy products, cheese, yogurt, soyabean, spinach, cereals, cabbage, turnip, broccoli, sardine
• Even calcium can also be taken in the form of tablets which contains calcium citrate, and calcium carbonate essential for bone functioning. Various pharmacy firms have introduced calcium supplement tablets in the market.
Minerals & vitamins

Minerals and vitamins works as synergizing effect on body as after calcium their role is pivotal in maintaining proper functions of the body system. Deficiency of one of them would invite unnecessary disorders due to the ceasing function in the body.

Need of minerals and vitamins


• Minerals and vitamins are inorganic nutrients essential to keep the body in progress and healthy. They protect against micro-organisms diffused in the polluted environment.
• The supplements of minerals and vitamins are baron, calcium, Chromium copper, Iron, magnesium, manganese, molybdenum, potassium, selenium and zinc.
• These minerals has a wide role in preventing diseases and keeping bones, skin, heart, cells in good health.
• Minerals and vitamins are not directly found in the body while the only way to get them is through rich diet containing all the important supplements.
Sources and supplements of minerals & vitamins

Minerals perform wide range of functions in the body and so wide are the source list of minerals. The essential sources of minerals are enumerated as follows:


• The sources of phosphorus are milk, cheese, soyabeans, meat, eggs, guava, carrots and dry fruits.
• Potatoes, carrots, milk, salt, spinach, tomatoes, banana, dates, eggs, meat form source of chlorine.
• Milk, garlic, radish, fruits and meat are the good sources of potassium.
• Spinach, fenugreek, millets, mint, green leafy vegetables, eggs, oyster, meat, gram, black gram, soyabean are the sources of iron.
• Cabbage, beetroot, garlic, onion, meat, radish and milk are the main sources of sulphur.
• Sodium is mainly found in milk, common salt, fish, meat, eggs, carrot.
• Magnesium is a good source of milk, vegetables, cereals, fruits, and meat.
• Iodine is an important source of sea salt and sea food.
Vitamins complement minerals and they work together for the betterment of performing body function. There are various types of essential vitamins which can be taken in the form of food source. The supplements and pertaining sources are as follows:


• Vitamin A: beta-carotene is good source of fruits like orange, carrots, sweet potatoes, and spinach.
• Vitamin B1: thiamine contains in sunflower seeds, whole grains, seafood, beans and pork.
• Folic acid or folate is found in beans, spinach, wheat germ, green leafy vegetables, oranges and mushrooms.
• Vitamin B2: riboflavin can be consumed in the form of yogurt, milk, chicken, green leafy vegetables, almonds and fruits.
• Vitamin B3: niacin is rich in sunflower seeds, chicken breast, peanut butter, beans and fish.
• Vitamin B5: is a source of fish, egg, grains, peanuts and peas.
• Vitamin B6: contains pyroxidine which is found in chicken, potatoes, chick peas, oats, peanuts and cereals
• Vitamin B12 is a source of all diary product, beef, pork and eggs.
• Vitamin C is found in all citrus food and fruits like strawberries, orange, lemon, broccoli, brussel sprout, melons and red peppers.
• Vitamin D can be consumed in the form of egg yolk, fortified milk, fatty fish, liver and sunlight.
• Vitamin E can be found in peanuts, vegetable oil whole grains, wheat germ, mustard seeds, yam and sweet potatoes.
• Vitamin K and P is found in eggs, fruits, dairy products, meat, vegetables and also in raw skin of fruit.