posted Jan 27, 2015, 2:54 AM by ranmini@charliesresearch.com
[
updated Dec 1, 2015, 2:29 PM by Upali Salpadoru
]

Micro Nutrients.
Vitamins, Trace elements and phytochemicals are considered
as micronutrients as they are required only in minute quantities. The vitamins
are identified as A, B, C, D, E and K.
The trace elements include Boron,Manganese,Copper,Iodine,Selenium etc. Nutritionists
have not included Phytochemicals as essential but many projects have shown
their benefits.
Phytochemicals Trace Elements
Element or ion
|
RDA for adults.
|
Function
|
Sources
|
Boron
|
20.0 mg
|
Increases mental powers,
Helps building bones, treating osteoporosis, assists building muscles and increasing testosterone
levels, and muscle coordination.
|
“Raisins are among the top 50 contributors
to total dietary boron in the U.S. diet”.
|
|
|
|
|
Manganese
|
2.0 mg.
|
Helps
the body form connective tissue, bones, blood clotting factors, and sex
hormones.
|
nuts, legumes, seeds, tea, whole
grains,
|
Copper
Cu+
|
900 µg
|
Helps the formation of blood
cells. Keeps the blood vessels and immune system healthy.
Excess can be poisonous.
|
Shell fish, whole grains, beans,
nuts, potatoes, Dark leafy greens, dried fruits, black pepper, and
yeast.
|
Iodine
|
150 µg
|
Prevents goitre.
|
A tea spoon of Iodized salt has 400 µg of Iodine.
|
Selenium
|
55 µg
|
Making antioxidant enzymes,
Protection after a vaccination .
Probable but not proven:-
Preventing certain cancers
Prevent cardiovascular disease
Help protect the body from the
poisonous effects of heavy metals and other harmful substances
|
Shell fish, red meat, grains,
eggs, chicken, liver, and garlic, Brewer's yeast, wheat germ
|
Molybdenum
|
45 µg
|
an essential cofactor of enzymes
and aids in the metabolism of fats and carbohydrates
|
Dark green vegies, Legumes, peas,
and beans are also foods that are rich in molybdenum.
|
Chromium
|
20 µg
|
Enhances insulin function. Helps
metabolism.
|
Molasses, wheat germ, eggs.
|
Cobalt
|
1.5 µg
|
This is part of Vitamin B 12.
|
fish nuts green leafy vegetables,
cereals, and chocolate.
|
Phyto-chemicals
These are Chemicals produced by plants to protect themselves
against herbivores, parasites and disease. None is considered as an essential nutrient but
research seems to show that they can even protect us against disease.
Scientists believe that there are many thousands of such chemicals of which
only a few have been identified.
Some Phytochemicals and how they help.
Antioxidants
|
Category
|
Plant source
|
Useful
function
|
Allyl
sulfides
|
Onions, leeks, garlic
|
Some
molecules react with oxygen and form ‘free radicals’ These particles
have electrical charges (as ions). They can offer the charge to vital
molecules such as DNA, changing their nature.
They could become
carcinogenic or cause undue ageing.
Antioxidants
can neutralize ‘free radicals’.
|
Carotenoids
|
Carrots,
fruits,
|
Polyphenols
|
Tea,
grapes.
|
Flavonoids
|
fruits,
vegetables,
|
Hormonal action
-
|
Isoflavones,
|
Soy bean and other legumes.,
|
Reduces
menopausal symptoms and osteoporosis acting as the hormone estrogen. Prevents
breast and prostrate cancer.
|
Stimulation of enzymes
|
Indoles,
|
- Cabbages, Other phytochemicals,
which interfere with enzymes, are
|
stimulate
enzymes that make the estrogenic less effective and could reduce the risk for
breast cancer.
|
Protease
inhibitors
|
Soy
and other beans
|
These
can attack viruses inside the body.
|
Terpenes
|
Pine
trees. (turpentine)
Citrus
fruits and cherries.
|
Building
blocks for certain, hormones, vitamins, pigments, steroids, and odours.
|
Interference with DNA replication
|
Saponins
|
beans,.
|
Interferes
with the replication of cell DNA preventing the multiplication of cancer
cells.
|
Capsaicin
|
Hot
peppers, (Capsicum)
|
Protects
DNA from carcinogens
|
Cancer prevention and cure
|
Lycopene.
|
Tomato
|
Lycopene
and vitamin E, treatment suppresses prostrate cancer.
|
Curccuminoid
|
Turmeric
|
Yellow
powder from the roots seem to be having a positive effect on curing several
types of cancer.
|
Essential Vitamins
Type
|
Function / Deficiency / Excess.
|
Sources / Recommended
Daily Allowance (RDA)
|
A Retinol.
|
Functions: Helps
to form light sensitive cells in the eye
Deficiency:
night-blindness.
Excess:
stored in the liver, but can be toxic in large doses,
leads to an increase in bone fractures.
|
Sources:
Cream, butter, fish liver oils, eggs. (Beta carotene in Carrots and vegies
can be converted to Vit –A.)
RDA:
Females 700
µg
Males 900 µg
|
B1 Thiamine
|
Function:
Deficiency:
beriberi. common among alcoholics.
Excess:
excess easily excreted.
|
Sources:
meat, yeast, unpolished
cereal grains, enriched bread and breakfast cereals.
RDA:
Females- 1.1 mg.
Males – 1.2 mg.
|
B2 Riboflavin,
|
Function:
An antioxidant., important for normal vision. It may prevent cataract.
Deficiency:
fatigue; slow growth; digestive problems; cracks and sores around the corners
of the mouth; swollen magenta-colored tongue; eye fatigue; swelling and
soreness of the throat; and sensitivity to light.
Destroyed by light not by heat
unless fried.. it can be lost in water when foods are boiled or soaked.
|
Sources:
brewer's yeast, almonds, whole grains, wheat germ, mushrooms, soybeans,
milk, yogurt, eggs, broccoli, Brussels sprouts, and
spinach.
(This vitamin is added to all flours)
RDA:
Females
1.1 mg.
Males: 1.3 mg
|
B3
Niacin
|
Function:
For the formation of some enzymes..
Deficiency:
pellagra (producing skin
lesions);
Excess:
quickly
excreted.
|
Sources:
meat, yeast, milk, enriched bread and breakfast cereals.
|
B5 Pantothenic acid
|
|
RDA:
5mg
|
B7
|
Function: Helps toproduce enzymes.
Deficiency:
common during pregnancy.
|
Sources: liver, egg yolks, corn ,and intestinal bacteria.
|
B
Folic acid
|
Function:
Deficiency:
anemia, birth defects.
Excess:
water soluble and any excess easily excreted
|
Sources:
leafy vegetables okra, asparagus, fruits, beans, yeast, mushrooms, meat (destroyed
by cooking.)
RDA:
Pregnant women needs 400 µg.
|
B12
|
Function:
needed
for DNA synthesis.
Deficiency:
pernicious
anaemia.
Excess:
|
Sources:
liver, eggs, milk;.
RDA:
2.4 µg
|
C
Ascorbic acid
|
Functions:
coenzyme
in the synthesis of collagen..
Deficiency:
causes scurvy.
Excess:
No
danger.
|
Sources:
Fruits, (mainly citrus) green vegetables,
tomatoes;
(destroyed by cooking.)
RDA:
Female 75
mg
Males:
90 mg.
|
D
|
Function;
Formation and maintenance of
bones.
Deficiency:
rickets .. inadequate conversion of cartilage to bone in
children; Softening of bones in adults.
Excess:
this fat-soluble vitamin is dangerous in high doses, especially for
infants,
(Used as a rat poison)
|
Sources:
Fish oil,
Produced
by the skin when exposed to Sun light and UV rays.
RDA:
Females and males: 15
µg
|
E Tocopherol
|
Function:
acts as an antioxidant in cells.
Deficiency:
anaemia, damage to the retinas.
Excess:
high
dose can be toxic.
|
Sources:
vegetable oils, nuts, spinach.
RDA:
Females and Males: 15 mg.
|
K
|
Function:
needed for the synthesis of blood clotting factors.
Deficiency:
bleeding
problems.
Excess: high
doses can be toxic especially for children..
|
Sources:
spinach and other green leafy vegetables; synthesized by intestinal bacteria
RDA:
Females 90
µg
Males:
120 µg
|
|
|