Health aim pharmacy (Andaranfulbari , D.B.Road, Tufanganj) 736160 Coochbehare IN
Health aim pharmacy
Health aim pharmacy (Andaranfulbari , D.B.Road, Tufanganj) Coochbehare, IN
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7 Micronutrients You Should Never Miss Out On!

7 Micronutrients You Should Never Miss Out On!

We often evaluate the nutritional value of any natural food based on its vitamin and mineral value. Both vitamins and minerals are called micronutrients because they are required in small amounts but play an important role in the prevention of various diseases. Vitamins include the fat-soluble (vitamins A, D, E, and K) and water-soluble vitamins (vitamins B and C), while minerals are divided into macrominerals and trace minerals. Micronutrients are essential for energy production, proper body growth, maintenance of bone health, effective functioning of the immune system and various other processes. Each micronutrient has an essential role to play in keeping the body healthy, let's take a look at some of the most important.

1. Vitamin A

Vitamin A is essential for the function and maintenance of the eyes, heart, lungs, and kidneys. It is found in spinach, amla, pumpkin, carrots, milk, meat, fish liver oil, and egg yolk. Adults typically need 600 micrograms (mcg) of vitamin A, however, the need increases to 950 mcg during breastfeeding.

2. Vitamin D

Vitamin D is essential for maintaining the body's immunity and calcium absorption. The skin makes vitamin D when exposed to sunlight, while food sources of this vitamin include cod liver oil, egg yolks and mushrooms. Adults need between 5 and 15 mcg of vitamin D per day.

3. Calcium

Calcium is very important for the development and function of bones and teeth. It also helps in the contraction of muscles and blood vessels. Dairy products such as milk, cheese and yogurt are rich sources of calcium, while non-dairy sources include seafood, legumes and dried fruits. Adults need 400 milligrams (mg) of calcium per day but during pregnancy and lactation the need increases to 1000 mg per day.

4. Iron

Iron is important for children's physical and cognitive development. Low iron levels may cause anemia in both children and adults. Spinach, broccoli, beets, potatoes, pomegranates, apples, whole grains, and beans are rich in iron. Adults need 28 to 30 mg of iron per day, but the need increases to 38 mg during breastfeeding.

5. Folate

Although folate is a naturally occurring form of vitamin B9, folic acid is man-made. Folate helps the body utilize stored fat and protein and also clears high levels of homocysteine, which can otherwise lead to heart disease. While adults need 400 mcg of folate per day, the requirement increases to 600 mcg during pregnancy and lactation. Folate is found in mushrooms, broccoli, lentils, beans, spinach, kidney beans, egg yolks, beetroot and liver.

6. Zinc

Zinc is a trace mineral that boosts immunity, promotes wound healing, delays age-related macular degeneration and treats diarrhea and the common cold. Adults need 8 to 11 milligrams of zinc, while the need increases to 12 milligrams during breastfeeding. Zinc is naturally found in seafood, poultry, red meat, beans, nuts, whole grains, and breakfast cereals.

7. Iodine

Iodine is very important for the growth and cognitive development of the baby during pregnancy and after delivery. Iodine also helps in proper functioning of thyroid gland. An adult should consume 150 mcg of iodine on a regular basis, which is found in fortified salt, yogurt, seaweed and cod liver oil.

Although most of the micronutrients can be obtained from food sources, our Indian diet often fails to fulfill the requirements. Therefore, you can also take vitamin and mineral supplements to meet the nutritional needs. However, it is recommended to consult a doctor before taking any health supplement.

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