All minerals chart.

ALL MINERALS CHART.

how vitamins are important to our body like minerals also 

important to our body.but these are micro nutrients.

MINERAL’S    NAME	SOURCES	BENIFITS	DEFICIENCY EFFECTS.
SODIUM { Na}	Salt, soya sauce, processed foods.	Balance fluids in the body helps to send nerve impulses needed for muscle contraction, impacts on blood pressure, even modest reduction in salt consumption can lower blood pressure.	Fatigue, apathy & nausea as well as cramps in the muscle of the extremities.
IRON {Fe}	Dark green vegetables, whole enriched grains, egg yolk, liver, red meat.	Helps the blood & muscles to carry oxygen.	Tiredness, weakness feeling, palpitation, sportiness of breath, lethargy, difficulty in concentration, cracked lips, brittle nails.
CALCIUM {Ca}	Leafy green vegetables like broccoli, kale expect spinach or Swiss chard, yogurt, cheese, milk, tofu, fortified juices, and salmon.	Blood clotting and nerve impulse transmission, Builds and protects bones & teeth, helps with muscle contraction and relaxation, plays important role in hormone secretion and enzyme activation helps to maintain healthy blood pressure.	Muscle cramps, rickets in children (soft bones) brain function, osteoporosis in adults.
IODINE {I}	Iodized salt, Dairy products, seaweeds, sea food.	It is a part of thyroid hormone  which helps to set body temperature, prevents goiter and congenital thyroid disorder, influences nerve & muscle function, reproduction and growth.	Enlargement of thyroid gland.
COPPER {Cu}	Beans, prunes, whole grain products, nuts and seeds, lever, shellfish.	Helps to make RBC( red blood cells ),plays important role in iron metabolism.	Hair problems, vitamin deficiency, dry skin, anemia.
FLUORIDE { FLUORIN} {F}	Marine  fishes, teas, floriated water, tooth past with fluoride.	Keeps dental cavities from staring or worsening. Encourage strong bone formation.	Week  teeth and bones.
ZINK {Zn}	Fortified cereals,  beans , nuts, poultry, red meat, oysters & some other sea foods.	Helps wound to heal and aids taste & smell sensory.	Slow healing of wounds, loss of taste, retarded growth & delayed sexual development in children.
MAGNESIUM {Mg}	Green vegetables such as broccoli, spinach, cashews, legumes, sunflower seeds, wheat bread, milk.	Helps muscle work, aids metabolism & aids bone growth.	Poor memory, muscle twitching, fatigue, irritability, numbness, rapid heart beat.
MANGANESE {Mn}	Legumes, nuts, tea, whole grains.	helps to metabolize amino acids, cholesterol, & carbohydrates. Helps bone growth & cell production,	Dermatitis problems, poor memory, nervous irritability, fatigue, blood sugar problems, heavy menstrual periods, fragile bones.
PHOSPHORUS {P}	Milk, lentils, nuts, egg yolk, cheese, chicken breast.	With calcium builds bones & teeth, needed for metabolism, nerve, body chemistry & muscle function.	Deficiency is rare but could  includes weakness, bone pain, anorexia.
POTASSIUM {K}	Bananas, orange juice, mushrooms, broccoli, peanuts, sunflower, green beans.	Balance fluids in the body, send muscle nerve impulses needed for muscle contraction, helps to maintain steady heart beat, blood pressure, getting enough potassium from your diet may benefit bones.	Muscle weakness, irritability, anorexia, hypertension, nausea, depression, decreased heart rate.
CHROMIUM {Cr}	Fish, some cereals, cheese, nuts, poultry, meat.	Helps to maintain blood glucose level, enhance the activity of insulin and is needed to free energy from glucose.	Can affect the potency of insulin in regulating sugar level.

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SIMPLE VITAMIN AND THEIR SOURCE CHART.

SIMPLE  VITAMIN AND THEIR SOURCE CHART.

·       Vitamins are designated by English  alphabets A,B,C,D,E,K.

·       Vitamins comes under micro nutrients so they need in less amount but they are very essential to our body.

·       Vitamin should not intake in larger amount. But some water soluble vitamins should intake in regular intervals of time.

 READ MORE : Click  this   ➤  ABOUT DIET FOOD.

 READ MORE : click this  ➤ FOOD IMPORTANCE.

READ MORE: click        ➤ VITAMIN IMPORTANCE

VITAMIN	BENIFITS	SOURCES	DIFFECIENCY CAUSES.
A	Improves vision sight, growth & development, bone formation, RBC production.	Dairy products, eggs, beef, fish, cereals, green leafy vegetables, & sweet potatoes.	Night blindness.
B6	Macronutrients metabolism, RBC formation, immune function, nervous system function improvement.	Chickpeas, brown rice, fruits(exclude citrus), potato, walnuts, salmon, tuna.	Skin disorder, Mentally related problems.
B12	Converts food to energy, RBC formation, nervous system.	Dairy products, fortified cereals, eggs, meat, and sea food.	Anemia or nervous system injury.
C	Antioxidant, immunity, wound healing, tissue formation.	Citrus fruits and juices, sprouts, peppers, strawberries, tomato and tomato juice.	scurvy
D	Bone growth,  calcium balance, hormone production, regulation of BP(blood pressure.)	Sun rays, Fish, eggs, fish. oils.	Rickets.
E	Antioxidant, function of immunity, blood vessels formation.	Green vegetables, fortified vegetables, seed, nuts, & vegetables oils.	Muscle weakness, poor nerve impulse transformation.
K	Makes bones stronger and decreases blood clotting time.	Green vegetables,	Increase in Blood clotting time.

       

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ABOUT DIET FOOD

ABOUT DIET FOOD

International team of scientist new study finds that the

developing a diet that can improve health while ensuring sustainable food production to reduce further damage to the planet.

CNN reports that the diet is based in make half on sugar consumption and cutting red meat and increasing the consumption of fruits, vegetables, nuts and sprouts.

The researchers says that according to them new diet can prevent up to 11.6 million premature death without harming the planet. This report was published in medical journal The Lancet .

The study finds that a global change in diet and food production is needed as 3 billion people across the world are malnourished and food production is overstepping environmental targets. This in turn is driving climate change loss in biodiversity and increase in pollution.

READ MORE: CLICK- INFORMATION ABOUT HEALTHY DIET.

Study says that world population is set to reach 10 billion people by 2050. That coupled with

current diet and food production habits will exacerbate risks to people and planet. According Dr. Richard Horton editor in chief at the Lancet elucidated upon the reports finding noted that 1 billion people live in hunger and 2 billion people eat too much of wrong foods.

The report suggests below said five strategies to ensure people can change their diets and not harm the planet in doing so.

   1.  People have to eat healthier.

   2.   Shifting global people towards varied crops.

   3.   Intensifying  agriculture sustainable

   4.   Strict rules around the governing of oceans and lands.

   5.   Most important is to reducing wastage of food.

In an effort to enable healthy global population the team of

scientist created a global reference diet; which is an ideal daily meal plan for people over the age of 2. The study authors believe that the diet will help to reduce chronic diseases such as coronary heart disease, stroke and diabetes as well as environmental degradation.

 

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