CALCIUM

Calcium is an important macro-mineral that is especially required for strength and density of teeth and bones. Around 99% calcium in the body is present in teeth and bones while the remaining Calcium is used for different functions of nerves and muscles. In bones, Calcium is mainly present as calcium-phosphate (mixture of calcium and phosphorus).

Deficiency of Calcium

·       Calcium is the main component of bones and teeth. Its deficiency can lead to weakening of bones and teeth. Severe calcium deficiency causes diseases of week bones including rickets in children, Osteomalacia in adults and osteoporosis in menopausal women.

·       Calcium deficiency can also lead to problems including muscle and heart contraction as it plays important role in contraction of all the muscles including heart muscles.

Food Sources of Calcium

The best sources of calcium are milk and milk products. Milk powder and cheese contains the highest amount of calcium in foods while milk and yogurt are also good sources of calcium.

Calcium is also present in higher amounts in nuts and seeds especially almonds, hazelnuts and sesame seeds.

Medium amount of calcium is present in brown sugar, cereals, pulses, eggs and few fresh fruits.

Calcium is also present in green leafy vegetables but they are not good source of calcium as most of calcium in leafy vegetable is present in the form of calcium-oxalates which cannot be absorbed from gut.

RDA & UL of Calcium

For men, Recommended Daily Allowance (RDA) of calcium from 19 to 70 years is 1000 mg per day. RDA from women above 50 is 1200 mg per day. Pregnant or lactating women require 1300 mg calcium per day.

Upper tolerable limit (UL) for calcium is 2500 mg per day for men and women aged between 19 and 50 while UL for men and women aged between 51 and 70 years is 2000 mg per day. 

SODIUM

Sodium is an important macro-mineral which is needed for proper functioning of many body cells. Sodium is especially important for blood pressure, heart and nerve cells. Sodium is required to balance several body functions while its consumption in quantities both more or less than its requirement can be extremely dangerous for human health. Water and salt balance is extremely important for several metabolic functions of body.

Functions of Sodium

Sodium is necessary in the body to adjust blood pressure, blood volume, pH level (acidity & alkaline volume) etc. and its balance amount should be acquired to maintain these functions. E.g. low amount of sodium than its requirement can lead to low blood pressure while it can trigger high blood pressure (HBP) if taken in amount higher than its upper limit.

Sodium is required in higher amounts than normal during conditions when body loses too much sweat as it lowers the sodium volume in body alongside water. These conditions include high temperature, humidity, strenuous exercise etc.

People suffering from diseases like HBP (high blood pressure), kidney diseases, heart failure etc. should consume less sodium than normal intake, according to the directions by the physician. Healthy individuals should also limit their sodium intake according to their requirement as consumption of higher sodium intake for a longer period can cause several diseases including few mentioned above. 

Presence in Foods

Sodium is mainly present in table salt as sodium chloride. 40% of table salt is sodium. UL (upper limit) of sodium for healthy individuals between 19 and 50 years of age is 2.3 grams per day. Therefore, healthy people should consume maximum of 5.8 grams per day of common salt. Sodium is also present in common foods in smaller amounts. 

POTASSIUM

Potassium is a necessary macro-mineral and is required for every type of human cell. Potassium is present inside the body cells while sodium is available outside the cell. Presence of both these minerals in balanced amounts is important for normal function of cells. The requirement of potassium in body is greater than any other dietary mineral and it is also available in diet in much larger amount than other minerals.

Deficiency Symptoms

Severe deficiency of potassium is called hypokalemia. This deficiency can occur due to conditions like vomiting, diarrhea, diuresis (excessive urination) or loss of excess fluid through any means. Symptoms of hypokalemia are digestive problems, muscle weakness & cramps, cardiac abnormalities, irregular heartbeat, intestinal & respiratory paralysis etc.

Recommended Daily Allowance (RDA) of Potassium for adults is 4700 mg/day. As stated above that potassium and sodium balance the functions of each other therefore adequate amount of potassium in daily food can prevent from several diseases of sodium excess including hypertension, stroke, kidney stones etc. 

Food Sources

Small amount of potassium is present in almost every food. Foods with higher amount of potassium include dark chocolate, dried milk, salmon fish, dark green vegetables (e.g. spinach), dates, bananas, oranges, potatoes, beans, blackstrap molasses etc.

Toxicity Symptoms

Severe excess of Potassium is called hyperkalemia. It happens due to renal failure. Its symptoms are temporary paralysis, muscular weakness, irregular heartbeat etc.

Taking excess potassium through dietary supplements can cause gastrointestinal problems including diarrhea, nausea, vomiting etc. 

DIETARY MINERALS

Dietary minerals are those chemical elements that are needed by body in smaller amounts through diet to remain healthy and fit. There are 13 main dietary minerals which are required for good health. 6 of them are needed in relatively higher amounts and they’re known as Quantity or Macro Minerals. The other 7 are required in very small amounts and they’re called Trace Elements. All these dietary minerals perform very important functions and their deficiency can cause severe damage to the body. Brief introduction of these dietary minerals are given below.

Macro Minerals

The daily requirement of these dietary minerals ranges from several hundred to several thousands milligram per day (mg/day). These include Potassium, Sodium, Chlorine, Calcium, Phosphorus and Magnesium.

The main function of both Potassium and Sodium is the regulation of ATP (Adenosine triphosphate) which is necessary for metabolism. Chlorine is required for HCL (Hydrochloric Acid) in the stomach. Both Sodium and Chloride are present in table salt as Sodium Chloride.

Calcium and phosphorus are necessary for bones and teeth health and a balance between them is necessary for their proper function. Calcium is mostly available in milk and milk products (cheese, yogurt etc.).

Magnesium is needed for both ATP function and bones health. 

Trace Elements

The daily requirement of these dietary minerals is between micrograms to few milligrams per day. These include Zinc, Iron, Manganese, Copper, Iodine, Selenium and Molybdenum.

Zinc is necessary for sexual function, growth, skin health and several other functions. Its higher amounts are present in animal foods and few plant sources.

Iron is required for the production of RBCs (Red Blood Cells) which carry oxygen to all parts of body. Liver, meat and green vegetables are good natural sources of Iron.

Manganese is important for metabolism of amino acids, carbohydrates and cholesterol.

Copper deficiency can cause bones diseases, cardiovascular diseases, colon cancer and other disorders. Sea foods, liver, whole grains and chocolate are best sources of copper.

Iodine is necessary for production of thyroid hormones and its deficiency can cause goiter, mental retardation and other diseases. Sea foods are the best source of Iodine and its deficiency is common in areas with low Iodine level in soil. Iodine addition in table salt is used in these areas to overcome its deficiency.

Selenium and Molybdenum are also important trace elements for different body functions.

Precautionary Measures

All these dietary minerals either macro minerals or trace elements are absolutely necessary for regular and healthy function of human body and their necessary amount should be taken through diet but if these minerals are taken in excess to their upper limit then they can also cause several diseases. Therefore, supplementation of these minerals should be avoided unless a medical practitioner advises you for this.

Apart from that, few people can’t absorb the dietary minerals present in supplements. Also in this case, natural sources are best choice and many of them also contain reasonable amount of these dietary minerals and their proper intake can prevent deficiency of dietary minerals. 

B VITAMINS

B Vitamins are a group of water-soluble vitamins that are important for cell metabolism. There are 8 main vitamins present in this group. These include Vitamins B1, B2, B3, B5, B6, B7, B9 and B12. Mostly, all these vitamins are present in same foods. The combination of all these vitamins in a supplement is known as Vitamin B Complex. Whole grains are the best source of these vitamins except for vitamin B12 which is only present in animal foods.

Vitamin B1

Vitamin B1 or thiamine is especially important for the final metabolism of carbohydrates and few amino acids. Its deficiency causes the disease beriberi.

Central Nervous System (CNS) depends almost entirely on carbohydrates metabolism for its energy. Beriberi reduces the utilization of carbohydrates more than 50% to nervous system that can cause swelling of brain, emotional disturbances and irreversible loss of memory. Beriberi also weakens heart that produces irregular heartbeat and even heart failure in severe deficiency. The last major effect of beriberi is on GIT. Due to failure of getting enough energy from carbohydrates by the smooth muscles and glands of GIT, the problems of severe constipation, indigestion, anorexia etc. can produce.

Rich dietary sources of vitamin B1 are whole grains, sunflower seeds, cauliflower, oranges, potato, liver and eggs.

Recommended Daily Allowance (RDA) FOR Vitamin B1 is 1.4 mg. There’s no known toxicity from oral intake and therefore there’s no tolerable Upper Limit (UL) for this vitamin. 

Vitamin B2

Vitamin B2 or riboflavin is also important for several metabolic functions. Its deficiency produces symptoms like burning sensation of skin & eyes, digestive problems, cracks in the lips & corner of mouth, mental depression, headaches etc.

Good sources of vitamin B2 are milk, cheese, yogurt, leafy vegetables, liver, whole grains, almonds etc. RDA is 1.2 mg for adults while there’s no UL due to absence of toxic effects from dietary sources. 

Vitamin B3

Vitamin B3 or niacin plays an important role in the metabolism of glucose and fat. Its deficiency produces pellagra. Its symptoms include inflammation of skin, muscle weakness, insomnia, diarrhea, gastrointestinal hemorrhage, mental confusion, psychoses and permanent dementia.

Rich dietary sources are whole grains, legumes, chicken breast, beef, fish, dates, tomatoes etc. RDA is 16mg for men and 14 mg for women. UL is 35 mg/day. 

Vitamin B5

Vitamin B5 or Pantothenic Acid is important for the synthesis of Coenzyme A (CoA) while this coenzyme plays important function in the synthesis of antibodies, amino acids, cholesterol, fatty acids, steroid hormones, phospholipids etc.

Small amount of vitamin B5 can be produced in the body and also it is available in almost all foods. Due to these reasons, its deficiency is rare. Deficiency symptoms are acne and other skin problems.

Rich sources of this vitamin are whole grains, meat, eggs, royal jelly and yogurt. RDA is 5 mg for adult male and female. There’s no UL of vitamin B5 as no toxic effects have been seen so far. 

Vitamin B6

Vitamin B6 or Pyridoxine is important for the metabolism of amino acids, hemoglobin and lipids. Deficiency symptoms are microcytic anemia (decrease size of RBCs), high blood pressure, water retention, depression, skin inflammation etc.

Rich sources of vitamin B6 include fish, chicken, liver, soybeans, bananas, raisins, cauliflower, potatoes, blackstrap molasses etc.

RDA is 1.3 mg. UL is 100 mg/day. 

Vitamin B7

Vitamin B7 or Biotin is important for the metabolism of carbohydrates, lipids and protein. Deficiency can produce hair loss, inflammation of eye and skin. It can also cause neurological disorders and growth problems in children. Rich sources are green leafy vegetables, egg yolk (raw) and liver. 

Vitamin B9

Vitamin B9 or folic acid is needed for the formation of DNA. The two most important functions of folic acid are the promotion of growth and maturation of red blood cells. Its deficiency causes macrocytic anemia (large size of RBCs due to failure of their division). Other major deficiency symptoms include confusion, depression, diarrhea, low fertility in both men & women and pregnancy problems in women. People who consume alcohol are in danger of folic acid’s severe deficiency.

Main dietary sources of vitamin B9 include green leafy vegetables (especially spinach), fruits, nuts, grains and animal foods (especially liver).

RDA for adult is 400 micrograms while UL for people 19 and above is 1000 micrograms/day. Its toxicity can produce permanent damage to nervous system.

Vitamin B12

Vitamin B12 or cobalamin is slightly different from other B vitamins due to two reasons. First, it is only present in animal foods and secondly though it is a water-soluble vitamin like other B vitamins, it can be stored in liver in a bound form for a year if taken in higher amounts.

Vitamin B12 is important for metabolism of proteins, lipids & carbohydrates and for the production & maturation of red blood cells. It also acts as growth promoter.

Its deficiency produces macrocytic anemia, memory loss and psychosis. Absorption through gut decreases with age and elderly people are most likely to suffer from vitamin B12 deficiency.

Its food sources include fish, liver, meat, poultry, milk etc. RDA for adults is 2 micrograms/day while there’s no UL (upper limit) due to absence of toxic value. 

VITAMIN C

Vitamin C or ascorbic acid is a water-soluble vitamin. Thus, it can not be stored in the body and a certain amount of vitamin C is required daily to accomplish various body functions. The most important function of vitamin C is the formation of collagen fibers, present in subcutaneous tissue (hypodermis), cartilage, teeth and bone. It also acts as an antioxidant. 

Functions of vitamin C

·         Due to the antioxidant properties of vitamin C, it may have positive effects against certain diseases caused by oxidative stress including hypertension, diabetes, cardiovascular diseases, inflammatory diseases etc. Though, its positive effects are not quite evident in clinical studies so far.

·         Vitamin C is important for immune system. During infections, it is used quickly by the body. It is believed to be useful for white blood cells like monocytes, phagocytes and lymphocytes.  

·         Vitamin C also has antibiotic properties. A research in 2013 has proved that this vitamin can kill dug-resistant bacterium of tuberculosis.

·         Vitamin C is also important for absorption of iron from GIT.

·         Vitamin C can reduce the duration of common cold.

Deficiency Symptoms

Severe deficiency of vitamin C causes a disease named scurvy. It is due to the defect and weakness of collagen fibers, as stated above.

·         The most important effect of scurvy is the failure of wounds to heal. With vitamin C deficiency, wounds may take several months to heal instead of normal few days.

·         This disease also negatively affects bone growth. The growing bones can fracture easily at the growth point. Also in adults, the already fractured bone will not heal in case of vitamin C deficiency (scurvy).

·         Scurvy also causes the fragility of blood vessel walls. It causes the rupture of capillaries and the result is hemorrhages throughout the body.

·         Extreme scurvy will produce infection of mouth, loosening of teeth, bloody stools, blood-vomiting and death.

Dietary Sources of Vitamin C

Citrus Fruits are good source of Vitamin C

Vitamin C is mostly present in fresh fruits and raw vegetables. Their main dietary sources include: (per 100g amount).

Rose hip (426 mg), Green Chili Pepper (244 mg), Guava (228 mg), Red Chili Pepper (144 mg), Papaya (60 mg), Strawberry (60 mg), Orange (53 mg), Lemon (53 mg), Pineapple (48 mg), Cauliflower uncooked (48 mg), Grapefruit (30 mg), Mango (28 mg), Red Tomato (13.7 mg) and others.

These values are according to USDA.

Vitamin C is the most sensitive vitamin. It is highly affected by cooking, heat, air and light. 

RDA & UL

Recommended Daily Allowance (RDA) of vitamin C is 90 mg/day for adult male and 75 mg/day for adult female. Tolerable Upper Level (UL) for both adult male and female is 2000 mg/day. RDA is slightly higher than minimum requirement.

Overdose

Vitamin C can cause various problems if taken in amounts more than their upper limits. These include headache, fatigue, vomiting, diarrhea, disturbed sleep while it can cause skin rashes in infants. 

VITAMIN K

Vitamin K is a fat-soluble vitamin. This vitamin is very important for blood clotting and bone strength. Naturally, it has two main parts: vitamin K1 and vitamin K2. Vitamin K1 is abundant in vegetables especially green leafy vegetables while vitamin K2 is present in animal foods while it is also synthesized by bacteria in colon including conversion of vitamin K1to K2. 

Functions of Vitamin K

Vitamin K1 or Phylloquinone is very important for blood-clotting because of its main function in the production of coagulation factors II, VII, IX & X in liver. In its deficiency or absence, lot of blood can be lost from body after an injury due to weakness or failure of blood-clotting function.

Vitamin K2 or menaquinones is very important for bone density and strength. Its deficiency can cause different bones to be easily fractured due to fragility. 

Presence in Foods

Different green leafy vegetables including kale, spinach, turnip, cabbage etc. are rich in vitamin K1. The presence of this vitamin increases many folds when these vegetables are cooked.

Vitamin K2 is abundant in animal foods especially egg yolk, butter, chicken liver, cheddar cheese, chicken meat etc. 

Bacteria in colon can also synthesize vitamin K2 from vitamin K1. Using antibiotics in large amounts can destroy colon bacteria that can cause vitamin K2 deficiency.

RDI & UL

Recommended Daily Intake of Vitamin K is 120 micrograms/day for adult male and 90 micrograms/day for adult female.

There is no toxicity proved for naturally acquired vitamin K1 and K2. Therefore, there is no upper tolerable limit for vitamin K taken through diet.