Types of nutrients and their sources
Posted By Suborna Fermi
Posted on Dec 11, 2019
There are still a large number of people who are not even aware of the nutrients that can be hugely beneficial for health. This can easily be considered as the prime reason why several types of physical illness have taken place that occur because of malnutrition. A person may suffer from malnutrition in spite of having sufficient amount of food everyday.
According to the certified doctors, only certain types of food items contain sufficient amount of nutrients that can be hugely beneficial for our health. As a matter of fact, there are a large number of junk foods that may cause a great harm to our body. This is the prime reason why gaining information about the foods that contain certain amount of nutrients is necessary. Some of the types of nutrients and a brief about their prime sources are briefly evaluated below for you.
Necessary nutrients and their sources
- Vitamin A: Vitamin A helps to maintain healthy teeth, skeleton and mucus membranes. Apart from that, it produces pigments in the retina of eyes that helps to get a good vision even in low light. One may face a little haze in sight due to deficiency of Vitamin A. Foods like carrots, sweet potatoes, bell pepper, squash, beef, eggs and green leafy vegetables are considered as the biggest sources of Vitamin A.
- Vitamin B12: Vitamin B12 helps to reproduce red blood cells and also to reduce tiredness. Deficiency of Vitamin B12 may passively be the reason of Anemia. Knowingly, liver, milk, cheese, trout, salmon, tuna fish and eggs are some of the prime sources of vitamin B12.
- Vitamin C: Vitamin C plays a key role to protect the cells from catching damage. Gum infections, cavity, lethargy, tissue, swelling, bleeding gums, dry eyes, hair loss and joint pain are the prime symptoms of Vitamin C Deficiency. Knowingly, Guava, bell pepper, Kiwi, oranges, strawberries, broccoli, sweet potatoes, lemon juice etc are considered as some of the major sources of Vitamin C.
- Vitamin D: Vitamin D helps the human body to absorb calcium and keep the bones healthy. Lack of Vitamin D may cause rickets, retarded growth, deformed bones or soft teeth. Besides, it may also cause osteomalacia, spontaneous fractures and tooth decay. Fortified foods, mushrooms, salmon, tuna, sardines and eggs are known as the prime sources of Vitamin D.
- Vitamin E: Vitamin E helps to protect our body cells from any kind of damage. Lack of Vitamin E may passively cause malnutrition. Knowingly, green leafy vegetables, sunflower seeds, some types of nuts, olives, tomatoes etc are known as the prime source of Vitamin E.
- Iron: Iron is an essential element of our body that plays an important role in the formation of haemoglobin in red blood cells. Iron also helps to reach oxygen in body tissues. Iron deficiency generally causes Anemia. Almonds, apricots, kidney beans, lima beans, dates, brown rice, green leafy vegetables, broccoli, tuna, chicken meat and pork are some of the major sources of iron.
- Calcium: Calcium plays a key role to maintain strong bones and teeth. Besides, it also helps to improve the functionalities of nerves and muscles. Deficiency of calcium may cause low bone mineral density, rickets, osteoporosis. Etc. Knowingly, legumes, tofu, molasses, sardines, okra, perch, trout and green leafy vegetables are the prime sources of calcium.
- Folic acid: Folic acid helps to make red blood cells. Lack of folic acid may cause spreue, anemia, leukopenia, weakness, weight loss and diarrhea. Knowingly, green leafy vegetables, black eyed peas, whole grains, baked beans, asparagus, avocado, peanuts etc are some of the major sources of folic acid,
- Iodine: Iodine helps to produce thyroid hormone. Lack of iodine may hamper neurological development and growth. Knowingly, green leafy vegetables, eggs and sea vegetables are some of the major sources of Iodine.
- Sodium: Sodium plays a key role to regulate the water content in human body. Lack of sodium may cause several physical complexions like vomiting, headache, cramps, fatigue etc. sufficient intake of salt may keep one away from sodium deficiency.
- Magnesium: Magnesium helps to release energy from food and it also helps to strengthen muscles and bones. People with kidney disorders and alcoholism may face huge physical complexion because of magnesium deficiency. Knowingly, nuts, seeds, whole grains, fruits are some of the major sources of Magnesium.
- Potassium: Potassium also helps to regulate water content in the body and it also helps to keep the blood pressure normal. Lack of potassium can be the reason of cardiac arrest. Knowingly, sweet potato, tomato, green leafy vegetables, carrots, beans, molasses, squash, fish, bananas, peaches, melon, dates and mushrooms are known as some of the major sources of potassium.
- Phosphorus: Phosphorus helps to release energy from food and also to build strong bones. Low amount of phosphorus may be the reason of premature infants. Knowingly, nuts, seeds, whole grains, eggs, fish, buckwheat, seafood and corn are some of the prime sources of Phosphorus.
Consuming all the above mentioned foods may certainly keep you away from most kinds of physical complexions. You may go for a full body checkup to know about the absolute condition of your body or to fetch more necessary information in this regard.