Abstract
The essential amount of nutrients found in food that the human body requires for proper functioning, growth, and staying healthy. The body absorbs nutrition through digestion. About 80% of the Indian population has a nutrition deficit, it can be micronutrients, vitamins, minerals, etc. There are many minerals and vitamins present in our body, they have different functions and different actions in our body. Examining the different types of nutrients including macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals), their vital roles in various bodily processes, and the potential health consequences of nutrient deficiencies or excesses, highlighting the importance of a balanced diet to achieve optimal nutritional status.
Introduction
A varied diet full of fruits, vegetables, healthy proteins and fats, and whole grains helps you to gain proper nutrients. Nutrients provide energy in the form of power and heat, help in repairing body tissues, bone, muscle, and teeth, regulate the process of synthesis of hormones and enzymes, help in fluid balance, control cholesterol, and blood sugar, help in supporting the immune system, brain function, nerve impulse and muscle contractions. The values of every nutrient are different and their consumption is also different in the body. There is a specific amount of nutrient requirement in our body, it varies according to the nutrient type. Keeping all these things in equilibrium keeps our body away from getting diseased and improves our health, even the metabolism and synthesis of hormones and enzymes.
How ITP Causes Platelet Destruction
In ITP, B-cell activation triggers the production of IgG autoantibodies that specifically target platelet glycoproteins, such as GPIIb/IIIa and GPIb/IX. These antibodies coat platelets, marking them for destruction by the immune system. The immune system recognizes these antibody-coated platelets as non-self (foreign). Splenic macrophages (immune cells in the spleen) identify and bind to the antibody-coated platelets. The splenic macrophages engulf and destroy the antibody-coated platelets, leading to extravascular hemolysis. As platelet destruction increases, the number of platelets in the blood drops, leading to thrombocytopenia. This makes it harder for the blood to form clots, putting people at risk for easy bruising, bleeding and other complications such as hemorrhage in severe cases.
The basic classification of nutrients is of two types –
- Micronutrients – These are vitamins and minerals needed in the body in minimal amounts and support the health of the immune system, cells, and metabolism, among others.
- Macronutrients – These are the primary building blocks of your diet and provide your body with energy. They’re needed in large amounts. Macros comprise protein, carbohydrates, and fat.
Essential Micronutrients for our Body
1. Vitamin A (Retinol)
Vitamin A is a fat-soluble vitamin that helps in improving vision, boosts energy, and promotes skin health. Vitamin A is an antioxidant that protects cells from damage caused by free radicals. Retinol is a source of vitamin A, and another source of vitamin A is carotenoids found in animal-sourced food like herbivorous and omnivorous animals.
Source of vitamin A
Retinol is absorbed from the digestive tract by passive diffusion. Unlike retinol, alpha-carotene, beta-carotene, gamma-carotene, and xanthophyll beta-cryptoxanthin all contain a beta-ionone ring that functions as provitamin A in animals which possess the enzyme that cleaves and converts provitamin carotenoids to retinol. In vegetables, the form of vitamin A is provitamin A carotenoid, examples are – Carrots, spinach, sweet potatoes, red peppers, pumpkin, egg, dairy products, chicken liver, fish liver oils, cod liver oils, etc.
Absorption in the body
Dietary retinol is absorbed by the digestive tract via passive diffusion, stored in lipid droplets in the liver. Good storage of vitamin A means a person can go months on a vitamin A deficient diet, only when liver storage drops signs and symptoms of deficiency is seen. Retinol is reversibly converted to retinol, then irreversibly to retinoic acid which activates various genes.
Deficiency
VAD or Vitamin A deficiency is commonly seen in developing countries. Deficiency can occur at any age common in pre-school students and pregnant women. A deficiency causes vision issues that may develop in night blindness, childhood blindness, xerophthalmia, gene regulation, immune function, embryology, and skin infection and inflammation of the skin.
Values
normal range is 28-86 micrograms per deciliter. The daily intake of Vitamin A for men is – 900 micrograms of retinol equivalents (mcg RAE) and for women is 900 mcg RAE.
2. Vitamin B1 (Thiamine)
Vitamin B1 is a water-soluble, energy booster, which helps the body use carbohydrates for energy and supports brain, heart, and brain function. It breaks down sugars in food, metabolizes fats and protein, and helps the body to produce adenosine triphosphate (ATP), a main energy transfer molecule for cells.
Sources of Vitamin B1 (Thiamine)
Thiamine is found in some foods like pork, organ meats, peas, beans, nuts, whole grains, legumes, fish, etc. In the body, Thiamine can form derivatives like thiamine pyrophosphate (TPP), a coenzyme in the catabolism of sugars and amino acids. Thiamine is stable at acidic pH, but it is unstable in alkaline solutions and from exposure to heat.
Absorption in the body
Thiamine is absorbed from the diet in the small intestine, primarily in its free form. In phosphorylation, when thiamine is inside the cell, it first converts to Thiamine monophosphate (TMP) by the addition of a phosphate group from ATP (Adenosine triphosphate) through the enzyme thiamine kinase. This TMP is further phosphorylated by the enzyme thiamine diphosphokinase, adding another phosphate group to create the active coenzyme, thiamine pyrophosphate(TPP).
Deficiency
Disorders caused by deficiency of thiamine are beriberi, Wernicke-Korsakoff syndrome (vision change, ataxia, impaired memory), optic neuropathy, central pontine Myelinolysis (severe damage to the myelin sheath of nerve cells in the pons).
Values
The normal range for vitamin B1 (thiamine) in whole blood is 2.5–7.5 μg/dL, or 74–222 nmol/L.
3. Vitamin B2 (Riboflavin)
Vitamin B2 is water-soluble, which does cell repair, produces energy, healthy hair and skin, body growth, and improves immunity. It’s essential to form two major coenzymes i,e. Flavin mononucleotide and flavin adenine dinucleotide, are involved in energy metabolism, cellular respiration, and antibody production. These coenzymes are also required to form vitamin B6 folate and niacin. Riboflavin helps in treating corneal thinning and may reduce migraine headaches.
Source of Vitamin B2
Natural sources of riboflavin include meat, fish, fowl, egg, dairy products, green vegetables, mushrooms, and almonds, spinach, legumes, Avocado, wild rice, mange-tout peas, fortified vegan breakfast cereals, fortified soya milk, etc.
Absorption in the body
Riboflavin, also known as vitamin B2, is absorbed in the small intestine. The body absorbs most riboflavin through a carrier-mediated transport process called RFVT3. In food, riboflavin is absorbed best when taken between meals. Food increases the absorption, and enzymes called phosphatases convert flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN to free riboflavin).
Deficiency
Skin disorders like itchy, red, scaly, greasy patches on skin, nose, ear, mouth, eyelid, and genital area. Mouth and throat issues – Cracks and sores in the corner of the mouth, swollen tongue, sore throat, hair loss, eye issues like itchy, redness, blurred vision, etc, hair loss, digestive problems, reproductive problems.
Values
A normal range for vitamin B2 (riboflavin) in the blood is typically between 10 and 40 mcg/L. Adults (aged 19 to 70): 0.9 to 1.1 mg/d for women and 1.1 to 1.3 mg/d for men. Pregnant and lactating people: 1.4 to 1.6 mg/d.
4. Vitamin B3 (Niacin)
Vitamin B3 is water soluble, it helps in blood circulation, brain function, and brightens skin. As it’s a water-soluble vitamin meaning it dissolves in water and cannot be stored significantly in the body, it needs to be regularly consumed through diet.
Source Of Vitamin B3
It includes three forms that are nicotinic acid (Niacin), nicotinamide (niacinamide), and nicotinamide riboside, these are converted within the body to nicotinamide adenine dinucleotide (NAD). It is found in many foods, including animal products, legumes, grains, beef, pork, poultry, fish, egg, milk, cheese, yogurt, beans, brown rice, peanuts, sunflower seeds, walnuts, pumpkin seeds, squash seeds, flaxseeds, beets, kale, broccoli, asparagus, celery, banana and yeast, and coffee etc.
Absorption in the body
Niacin is absorbed through sodium ion-dependent facilitated diffusion when in low concentration, if in high concentration, absorbed through passive diffusion, in high concentration niacin is absorbed through passive diffusion. Niacin is metabolized in the liver, distributed to the body tissue, stored in the liver, and excreted in urine as nicotinic acid.
Deficiency
Can have signs and symptoms like skin may be inflamed, cracked, scaly, or red, especially in areas exposed to friction or radiation, constipation, vomiting, hallucination, etc.
Values
The normal range for vitamin B3 (niacin) in adults is 0.50–8.45 micrograms per milliliter (ug/mL). For children, the normal range is 0.50–8.91 ug/mL.
5. Vitamin B5 (pantothenic Acid)
Pantothenic acid is a water-soluble acid and a stress-fighter vitamin that reduces stress, has anti-aging properties, good for eyes, hair, and skin health. All animals need pantothenic acid to synthesize coenzyme A (CoA), which is essential for cellular energy production and for the synthesis and degradation of proteins, carbohydrates, and fats. Pantothenic acid is the combination of pantoic acid and β-alanine.
Source Of Vitamin B5
It is found in many foods, including vegetables, grains, dairy, and meat like avocado, broccoli, mushrooms, potatoes, sweet potatoes, corn, kale, tomatoes, whole grain bread, brown rice, oats, egg yolk, brown rice, oats, yogurt, milk, beef, poultry, seafood, orang meats.
Absorption Of Vitamin B5
Pantothenic acid is absorbed in the small intestine through a process that involves hydrolysis and active transport. A sodium-dependent transporter moves pantothenic acid into intestinal cells. This process is saturable, meaning that if you consume a lot of vitamin B5, the absorption rate will decrease.
Deficiency
There is a rare possibility of vitamin B5, but can be seen in people with malnutrition.
Values
A normal blood level of vitamin B5 is typically considered to be between 1.6 and 2.7 micromoles/liter (mcmol/L).
6. Vitamin B6 (Pyridoxine)
Pyridoxine is a water-soluble vitamin and helps in balancing the mood by reducing depression, fatigue, brain fog, and emotional instability. Because of its chemical stability, pyridoxine hydrochloride is the form most commonly given as a vitamin B6 dietary supplement.
Source Of Vitamin B6
Pyridoxime is found in many foods like tuna fish, salmon fish, beef liver, pork, chicken, turkey, spinach, potatoes, green peas, broccoli, Brussels sprouts, bananas, papayas, oranges, cantaloupe, etc.
Absorption Of Vitamin B6
Pyridoxine is absorbed in the jejunum, a part of the small intestine. The body absorbs vitamin B6 through diffusion, which can be absorbed without saturating cells. It’s absorbed through passive diffusion. Autoimmune disorders like celiac disease, ulcerative colitis, and Crohn’s disease can increase the risk of developing a vitamin B6 deficiency.
Deficiency
Deficiency can cause anemia, skin issues, and neurological problems.
Values
Age group from 19- 50 – 1.3 mg per day, adults 51 and above male- 1.7 mg/day and female – 1.5mg/ day, teem 14-18 year girls – 1.2 mg/day, pregnant women – 1.8 mg per day, lactating women- 1.7 mg/day.
7. Vitamin B7 (Biotin)
Vitamin B7 is a water-soluble vitamin that helps in hair, nail, and skin strengthening and helps the nervous system. Biotin helps in the breakdown of substances like fat, carbohydrates, and amino acids.
Source Of Vitamin B7 (Biotin)
Different sources of vitamin B7 are chicken liver, eggs, egg white, egg yolk, salmon, Turkey breast, and tuna fish. Vegetarian sources are peanuts, sunflower seeds, almonds, sweet potato, broccoli, tomato, strawberry, avocado, corn, cheese, milk, oatmeal, bread, etc.
Absorption Of Vitamin B7
Biotin in food is bound to proteins. Biotin is absorbed in the small intestine. Digestive enzymes reduce the protein to biotin-bound peptides. Intestinal enzyme biotinidase is found in the pancreatic secretions and releases free biotin. The sodium-dependent multivitamin transporter (SMVT) absorbs free biotin.
Deficiency
Deficiency of biotin can be seen in thinning hair that may progress to total hair loss, scaly, red rash around the eyes, nose, mouth, and perineum, conjunctivitis, dry eyes, and loss of appetite. Seborrheic dermatitis, alopecia, myalgia, hyperesthesia.
Values
Normal levels of vitamin B7 (biotin) in healthy adults are: 133–329 pmol/L in serum, 18–127 nmol/24 hours in urine. Typically between 200–1,000 ng/L in the blood.
8. Vitamin B9 (Folate)
Vitamin B9 is a water-soluble vitamin that reduces stress, improves brain function, and plays an important role in mental and emotional health, DNA production, cell growth, and red blood cell formation. It’s important during pregnancy.
Sources Of Vitamin B9 (Folate)
Leafy vegetables like spinach, kale, arugula, broccoli, brussels sprouts, peas, chickpeas and kidney beans, oranges, grapefruit, strawberries, raspberries, papayas, grapes, bananas, whole grains. Animal sources like the liver, which is the primary source of vitamin B9 but should be avoided in pregnancy, dairy, eggs, seafood, etc.
Absorption Of Vitamin B9
Folate in food is in the form of polyglutamates, which are broken down into folate monoglutamates by folate reductase. Folate monoglutamates are then absorbed by the small intestinal conjugase. Folic acid, a synthetic form of folate, is absorbed better than folate from food.
Deficiency
Celiac disease or other digestive diseases that prevent the small intestine from absorbing nutrients. Pancreatic insufficiency, end-stage kidney disease with hemodialysis, Some people have a genetic change (mutation) in their methylenetetrahydrofolate reductase (MTHFR) gene, which prevents them from converting folate to its active form.
Values
Between 2.5 to 20 nanograms per milliliter (ng/mL) in blood plasma or serum, with a normal range for red blood cell folate being between 140 to 628 ng/mL; a level below 3 ng/mL is often considered indicative of a deficiency.
9. Vitamin B12 (Cobalamin)
Vitamin B12 is a water-soluble vitamin and is good for nerve health, brain, bone, eye, and muscle health, and gives energy also. Helps the body convert food into energy, and helps the body use fat and protein.
Source Of Vitamin B12 (Cobalamine)
Animal origin sources are Meat, poultry, fish, eggs, and dairy products. Plant origin like peas, asparagus, brussels sprouts, leafy greens, sunflower seeds, beans, lentils, beets, cauliflower, peanut butter, sweet potato, etc.
Absorption of B12 (Cobalamine)
After intake of food material containing B12. Hydrochloric acid (HCL) in the stomach separates vitamin B12 from the protein it’s attached to, then the free vitamin B12 combines with intrinsic factor, a protein made by the stomach. Vitamin B12 intrinsic factor complex is absorbed in the distal ileum.
Deficiency
Vitamin B12 is needed to make red blood cells, which carry oxygen to all parts of your body. In vit B12 deficiency anemia, a condition in which your body does not have enough healthy red blood cells due to lack of vitamin B12. Diarrhea or constipation and loss of bladder or bowel control, subacute combined degeneration of the spinal cord, development delay, irritability, involuntary movements, hypotonia.
Values
A normal vitamin B12 level is typically considered to be between 200 and 900 picograms per milliliter (pg/mL).
10. Vitamin C
Vitamin C is an antioxidant, fat-soluble, and an immunity booster that fights infection, and is good for hair, skin, bone, and Joint health. It promotes healing and helps the body absorb iron and repair tissues.
Source Of Vitamin C
It is found in many fruits and vegetables including citrus fruits, berries, peppers, oranges, grapefruits, lemons, guava, strawberries, broccoli, bell peppers, and Brussels sprouts. Animal-origin vitamin C-rich sources are clams, oysters, crab meat, lobster, pork, trout, and Chashu pork.
Absorption Of Vitamin C
The absorption of vitamin C is from the small intestine, the body absorbs it through simple diffusion and active transport and the body uses Sodium-dependent vitamin C transporters (SVCTs) and hexose transporters to absorb vitamin C. The Body controls the concentration of vitamin C in Plasma and tissues. Excess vitamin C is excreted in the urine.
Deficiency
Keratosis pilaris (KP) – vitamin C plays a role in collagen production. Protein is abundant in connective tissues like skin, hair, joints, bones, and blood vessels, bright red hair follicles, spoon-shaped fingernails with red spots or lines, easy bruising, slow healing wounds, swollen joints, weak bones, bleeding gums, and tooth loss, poor immunity, and iron deficiency anemia.
Values
Vitamin C levels if 4 mg/dL, Suggests excess intake.
11. Vitamin D
Vitamin D is a fat-soluble compound responsible for intestinal absorption of calcium, magnesium, and phosphate, strengthens bones, teeth, and muscle function, supports the immune system, and is good for the eyes. In humans, the most important compounds within this group are vitamin D3 (Cholecalciferol) and vitamin D2 (Ergocalciferol).
Vitamin D2 (Ergocalciferol)
A form of vitamin D that helps the body use calcium and phosphorus to make strong bones and teeth. It is fat-soluble (can dissolve in fats and oils) and is found in plants and yeast. It can be made in the body from another form of vitamin D when the body is exposed to the sun.
Vitamin D3 (Cholecalciferol)
Cholecalciferol is needed by the body for healthy bones, muscles, and nerves, and to support the immune system. It works by helping the body to use more of the calcium found in foods or supplements.
Sources Of Vitamin D
A natural source of vitamin D was the synthesis of cholecalciferol in the lower layers of the skin’s epidermis, triggered by a photochemical reaction with ultraviolet B (UVB) radiation from sunlight. Oily fish like salmon, sardines, herring, and mackerel, red meat, egg yolks, milk, orange juice, and liver avoid if pregnant.
Absorption of Vitamin D
The main absorption sites are skin, from food, or food supplements. Vitamin D is absorbed through diffusion and a mechanism involving membrane carriers, from the aqueous lining of the intestine. The liver and kidneys turn stored vitamin D into the active form the body needs through a process called hydroxylation. This active form is called calcitriol.
Vitamin D Deficiency
This can lead to the risk of osteoporosis and osteomalacia, bone pain, bone fractures, muscle pain, and muscle weakness. In children, it can cause rickets and other conditions that impact bones and muscles. Vitamin D deficiency can cause chronic diseases that increase risk, including kidney, and liver failure, Crohn’s disease, inflammatory bowel diseases, and malabsorption syndromes such as cystic fibrosis, hyper or hypoparathyroidism, obesity, etc.
Values
A normal level of vitamin D in the blood is between 20 and 40 nanograms per milliliter (ng/mL). Levels below 20 ng/mL are considered deficient.
Vitamin D Levels And Health – 20–40 Ng/Ml
Generally considered adequate for bone and overall health, if the value is 150 nmol/L (>60 ng/mL): Linked to potentially adverse effects.
12. Vitamin E
Vitamin E is fat-soluble and improves eyesight, reduces stress, and keeps skin healthy. Alpha-tocopherol is the only form used by the human body. The main role is to act as an antioxidant, scavenging loose electrons called free radicals that can damage cells. Maintain the health of your brain, red blood cells, skin, etc.
Source Of Vitamin E
Different sources of vitamin E are wheat germ oil (Which is the richest natural source of vitamin E), Almonds, spinach, sunflower, pine nuts, avocado, peanut butter, fish, red bell peppers, egg yolks, canola oil, olive oil, margarine oil.
Absorption Of Vitamin E
Vitamin E is absorbed in the small intestine through the lymphatic system, which involves –
- Emulsification: Pancreatic and biliary secretions emulsify vitamin E in the stomach and small intestine.
- Solubilization: Mixed bile salt micelles solubilize vitamin E.
- Uptake: Enterocytes absorb vitamin E.
- Secretion: Vitamin E is secreted into the lymphatic system.
- Transport: Vitamin E is transported in the blood by lipoproteins and erythrocytes.
- Delivery: Vitamin E is delivered to the liver and other tissues.
Deficiency
Vitamin E deficiency in children can cause neurological problems, anemia, and other conditions.
Neurological Problems –
- Ataxia: Difficulty coordinating movements, such as walking, falling often, and unsteady posture.
- Peripheral neuropathy: Loss of sensation in the extremities, such as numbness, tingling, and weakness in the hands and feet.
- Retinopathy: Abnormal growth of blood vessels in the eyes.
- Dysarthria: Slurred speech.
Hemolytic Anemia: A serious form of anemia in premature infants.
Other conditions include muscle weaknesses, loss of reflexes in the legs, Loss of position sense, Abnormal curvature of the spine (scoliosis), Foot deformities, Muscle deterioration, and Cardiomyopathy.
Values
In Adults (14 years and older) – 15 milligrams (mg) per day. In Pregnant and lactating women – 19 mg/day.
13. Vitamin K
Vitamin K is a fat-soluble vitamin, The body stores Vitamin K in the liver and other tissues such as the brain, heart, pancreas, and bones, which helps with blood clotting factors, also, and is essential for the synthesis of coagulation protein. Prevent osteoporosis, reduce menstrual pain and flow, prevent biliary obstruction, regulate blood sugar, and protect the immune system.
Sources of Vitamin K
Vegetable oils, meat cheese, eggs, soybeans, and pig’s liver, leafy green vegetables like kale, broccoli, collard greens, spinach, cabbage, lettuce, fruits like blueberries, blackberries, pomegranates, figs, grapes, bananas.
Absorption of Vitamin K
Vitamin K is absorbed in the small intestine with the help of bile salts and pancreatic enzymes and forms mixed micelles. These micelles help the enterocytes in the small intestine absorb vitamin K. This Vitamin K is then packaged into chylomicrons, which are secreted into lymphatic capillaries and transported to the liver. Then the Liver repackages the Vitamin K into low-density lipoproteins.
Deficiency
Vitamin K deficiency can cause excessive bleeding and weaken bones. It’s rare in healthy adults but can occur in newborns and people with certain health conditions, like bleeding into the skin, nose, wounds, stomach, intestine, blood in stool, urine, small blood clots under the nails, bleeding in mucosal membranes, and a bone condition like osteoporosis.
Values
The reference range of vitamin K is 0.2-3.2 ng/mL.
Essential Micronutrients (Minerals)
Mineral is a naturally occurring inorganic solid with a definite chemical composition and a crystalline structure. The earth is composed of mineral elements, either alone or in a myriad of combinations called compounds. Essentially, minerals needed in small amounts but crucial for various bodily functions, often referred to as “trace minerals, which are as follows –
1. Iron
Iron is a type of essential mineral primarily used by the body to produce hemoglobin, a protein in red blood cells responsible for transporting oxygen throughout the body, a deficiency in Iron leads to iron-deficiency anemia causing fatigue weakness, and pale skin due to the inability to adequately carry oxygen throughout the body.
Deficiency
This can be caused by inadequate dietary intake, blood loss (menstruation, internal bleeding), pregnancy, and malabsorption issues. Loss of production of healthy red blood cells. Pale skin, headache, cold hands and feet, dizziness, hair loss, shortness of breath, headache, etc.
Normal values are: Men – 50-150 mcg/dL, Women- 35- 145 mcg/dL, Children – 50 – 120 mcg/dL, Newborn- 100 -250 mcg/dL.
2. Zinc
Zinc is a vital nutrient that helps with cell growth, wound healing, and the senses of taste and smell. Zinc deficiency can impact many parts of the body, including the skin, bones, and immune system. Helps in cell growth (Zinc is essential for cell division and growth, especially during pregnancy, infancy, and childhood), wound healing, taste and smell, immune system, and oxidative stress.
Deficiency
Symptoms include diarrhea, loss of appetite, and skin changes that look like eczema. In children, zinc deficiency can lead to delayed growth and reproductive problems. In older adults, zinc deficiency can cause delays in wound healing and changes in cognitive and psychological function. In pregnant people, zinc deficiency can increase the risk of premature birth and low birth weight.
>Normal values are – considered to be between 70-120 mcg/dL.
3. Copper
Copper is an essential trace mineral that plays a vital role in various bodily functions including red blood cell production, iron absorption, collagen synthesis, nerve function, and immune system health, a copper deficiency can lead to anemia, bone issues, impaired immune function, neurological problems, and fatigue, while excessive copper intake can be toxic, highlighting the importance of maintaining a balanced level of this mineral in the body.
Wilson’s Disease – A genetic disorder that prevents the body from getting rid of excess copper and built-up copper in the liver, brain, and eyes, which can lead to liver damage, brain damage, etc.
Deficiency
Low red blood cell count due to impaired iron absorption, decreased energy production due to impaired oxygen delivery, Osteoporosis, and bone fractures due to decreased collagen production, Nerve damage, impaired cognitive function, Skin discoloration, Impaired immune function, increased susceptibility to infections.
Values are – 70 – 120 micrograms per deciliter (mcg/dL) in serum or plasma.
4. Iodine
Iodine plays a crucial role in brain development by being essential for the production of thyroid hormone thyroxine, which controls proteins, fats, and carbohydrates consumption by cell,s and also helps in brain and nervous system development and helps in brain growth. Also helps in wound healing, metabolism, etc.
Deficiency
When the body lacks iodine, the thyroid gland works harder and can become swollen or enlarged (Goiter). Iodine deficiency is more common in females and can be a cause of mental retardation.
Values are – Normal iodine level in the body is considered to be a median urinary concentration (UIC) of 100-199 microgram/L and in pregnant women is 150-249 microgram/L.
5. Manganese
Manganese is a trace mineral that helps the body to form bones, connective tissues, blood, and sex hormones, and also helps metabolism, brain function, and immunity.
Deficiency
Manganese deficiency can lead to many health problems like bone demineralization, poor growth in children, skin rashes, hair depigmentation, decreased serum cholesterol, increasedased alkaline phosphate (This can trigger many associated complaints like liver disorder, bone disorders, blockage in the biliary tract, gallstones, scarring in the bile ducts, hepatitis, cirrhosis, sepsis, etc.), also altered mood and increased premenstrual pain in women.
Values are – A normal range for manganese levels in the human body is between 4 and 15 micrograms per liter (µg/L) in blood.
6. Selenium
Selenium is a trace mineral that helps the body in many ways including, reproduction as it is important for sperm motility and may help reduce the risk of miscarriage, helps in thyroid functioning properly, DNA production, boosts the immune system, antioxidant, reduce heart diseases, prevent mental decline and ALZHEIMER’s diseases, also reduce the risk of pregnancy complications.
Deficiency
Selenium deficiency can cause heart diseases, atherosclerosis, arthritis-like Kashin-Beck diseases, hypothyroidism, infertility, neurological problems like brain fog, confusion, headache, and depression, can also cause muscle pain and tenderness, and hair loss.
Values are – Normal serum selenium levels in an adult human body are typically between 110 and 165 micrograms per liter (mcg/L).
7. Molybdenum
Molybdenum is an essential trace mineral in our body that helps the body process protein, and genetic materials, and break down harmful substances. It helps break down protein, alcohol, drugs, and toxins, also helps break down xanthine, hypoxanthine, and sulfite, processes genetic material like DNA, lowers inflammation, and improves arthritis.
Deficiency
Molybdenum deficiency is rare and usually seen in genetic disorders. Can cause severe brain damage (encephalopathy), seizures, and brain death after a few days of birth, developmental delay, coarse facial features, high levels of sulfite, s-sulfocysteine, xanthine, hypoxanthine in urine, low levels of uric acid in blood.
Values are – The normal level of molybdenum in the human body is considered to be around 0.28 to 1.17 ng/mL in serum, with an average value of approximately 0.58 ng/mL.
8. Chromium
Chromium is an essential mineral that helps the body metabolize macronutrients and maintain blood sugar levels. Also helps the body to break down fats and carbohydrates, and convert them into energy, helps in weight loss by supporting lean body mass, helps fight acne by reducing the rate of skin infection, and helps in digestion, and brain function by synthesis of fatty acids and cholesterol, which are important for brain function. Chromium is absorbed better when eaten with food that contains vitamin C.
Deficiency
Chromium deficiency can lead to diabetes or heart attack, can lead to weight loss, confusion, impaired coordination, reduced response to blood sugar, hyperglycemia, and glycosuria (passing glucose in the urine).
Values are – A normal level of chromium in the blood is considered to be less than or equal to 1.4 micrograms per liter (µg/L).
9. Cobalt
Cobalt is an essential trace element in the human body and a part of vitamin B12. Vitamin B12, also known as cobalamin, is a complex molecule that contains a cobalt atom in its structure. It helps make red blood cells, metabolizes fat and carbohydrates, and maintains the nervous system. It helps synthesize proteins and convert folate into its active form.
Deficiency
Cobalt deficiency can cause anemia, fatigue, weakness, and neurological disorders. Cobalt is a component of vitamin B12, so cobalt deficiency also means B12 deficiency. Weakness, fatigue, and loss of appetite, poor growth, shortness of breath, tingling or loss of sensation in the hands and feet, muscle weakness, muscle cramps, diminished reflexes, dementia, decreased thyroid function.
Values are – A normal level of cobalt in the human body is considered to be below 0.5 micrograms per liter (µg/L) in blood.
10. Fluorine
Fluorine is an element that helps strengthen teeth and bones. It helps to prevent tooth decay by strengthening enamel, reversing early decay, and slowing demineralization, also prevents the growth of bacteria that causes cavities, and also stimulates new bone formation.
Used in Imaging – Fluorine is used in positron emission tomography (PET) scans, which produce 3D images of the body.
Deficiency
Fluorine deficiency can cause tooth decay and possibly bone problems. Also, fluoride deficiency can increase the risk of weak and brittle bones.
Values are – A normal level of fluorine (in the form of fluoride) in the human body is generally considered to be around 0.15 parts per million (ppm), which is equivalent to 8 µM in serum, regardless of the fluoride concentration in drinking water up to 2.5 ppm.
11. Calcium
Calcium is a mineral that helps build and maintain strong bones and teeth, and it also helps with many other bodily functions, prevents osteoporosis, a disease that causes the bone to become weak and brittle, helps in muscle movements, calcium helps to send and receive signals between the brain and body, helps blood clot, calcium help blood flow by relaxing and constricting blood vessels.
Deficiency
Calcium deficiency can cause several health problems, including bone weakness, muscle cramps, irregular heartbeat, osteoporosis, rickets, low bone mass, tetany, bitter fingernails, tingling in arms and legs, dry scaly skin, confusion, delirium, depression, memory loss, hallucinations, etc.
Values are – A normal calcium level in the body is typically considered to be between 8.5 to 10.2 milligrams per deciliter (mg/dL).
12. Phosphorus
Phosphorus is a mineral that helps the body in many ways, including bone and teeth formation, energy production, and tissue repair. Phosphorus helps regulate gene transcription, helps activate enzymes, helps maintain normal pH in extracellular fluid, and helps balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc. Helps with kidney function, muscle contractions, normal heartbeat, and nerve signaling.
Deficiency
Phosphorus deficiency can cause hypophosphatemia, bone deformities, rickets, osteomalacia, proximal muscle weakness, low Red blood cell count, anemia, increased risk of infection, confusion, irritability, loss of appetite, fatigue, stiff joints, irregular breathing, and numbness.
Values are – A normal phosphorus level in the body is considered to be between 2.5 and 4.5 milligrams per deciliter (mg/dL) for adults.
13. Potassium
Potassium is an essential mineral that helps with many bodily functions, including fluid balance, muscle contraction, and nerve conduction. Potassium helps maintain the right amount of water in cells, which helps the body function smoothly. Muscle contraction helps keep skeletal muscles working effectively. A potassium diet may help reduce blood pressure by helping the body remove sodium, and help protect against stroke, and low potassium intake can increase urinary calcium excretion and potentially cause kidney stones.
Deficiency
Hypokalemia (low potassium level) can cause muscle weakness, spasms, and twitches, which can lead to paralysis, and heart issues like palpitations, constipation, CKD, low blood pressure, excess urination, excess thirst, and fatigue. And in hyperkalemia (increased potassium level) diseases like kidney diseases, Myocardial infarction (MI), arrhythmia, and weakness.
Values are – A normal blood potassium level for adults is 3.6 to 5.2 millimoles per liter (mmol/L). However, the normal range may vary slightly between laboratories. More value than 5.2 is hyperkalemia, and below 3.6 is hypokalemia.
14. Magnesium
Magnesium is a mineral that helps with many functions in the body, including muscle and nerve function, bone density, and blood sugar control. Magnesium maintains muscle and nerve function, bone density, blood pressure regulation, blood sugar control, protein synthesis, and heart rhythm, in large conductance vessels magnesium directly acts both on smooth muscle and endothelial cells to cause vasodilation, and myocardial contraction by regulating several ion transporters, including potassium and calcium channels.
Deficiency
Magnesium deficiency leads to abnormal eye movements, convulsions, fatigue, muscle spasms or cramps, and numbness. Cardiac arrhythmias, seizures, paresthesia, osteoporosis, neurological disorders, menstrual cramps, digestive problems, kidney problems, etc.
Values are – A normal range for magnesium levels in the body is typically considered to be between 1.7 to 2.2 milligrams per deciliter (mg/dL) in the blood.
15. Sodium
Essential nutrient that helps the body maintain fluid and electrolyte balance, blood pressure, nerve and muscle function, blood pressure, acid-base balance, cell function, plasma volume, and nutrient transport, etc.
Deficiency
Deficiency of sodium can lead to different health conditions like nausea, vomiting, headache, confusion, muscle weakness, seizures, coma, brain herniation, and death. Patient with high levels of sodium shows symptoms like – high blood pressure, heart diseases, kidney diseases, calcium loss, microvascular endothelial inflammation, anatomic remodeling, and functional abnormalities.
Values are – A normal sodium level in the blood is between 135 and 145 milliequivalents per liter (mEq/L).
16. Chloride
Chloride is a mineral that helps maintain the body’s fluid balance, pH levels, and electrolyte balance, and helps stimulate HCL for digestion, muscle and nerve function, and oxygen and carbon dioxide flow.
Deficiency
This can occur when the body loses a lot of fluids, such as through heavy sweating, vomiting, or diarrhea. Can also be caused by taking certain medicines, such as diuretics.
Values are – A normal range for chloride levels in the body is typically between 96 to 106 milliequivalents per liter (mEq/L).
Essential Macronutrients for our body
Macronutrients are the primary building blocks of your diet and provide your body with energy. They’re needed in large amounts. Macros comprise protein, carbohydrates, and fat.
1. Proteins
Proteins are your body’s building blocks. Protein helps support every cell, from bone to skin, hair, and muscle. It’s used primarily for growth, health, and body maintenance. All of your hormones, antibodies, and other important substances are composed of protein, body doesn’t use protein as fuel unless necessary. Proteins consist of different amino acids. Although the body can create some amino acids, many essential amino acids can only come from food, the body needs a variety of amino acids for your body to function properly. The body doesn’t need to eat all of the amino acids at once. Our body can create complete proteins from the foods you eat throughout the day.
Important functions of protein in our body are – Growth and maintenance, which cause biochemical reactions, maintain pH level, balance fluids, boost immune health, transport and store nutrients, and provide energy.
Types of Proteins – Structural, transport, hormonal, contractile, storage, and antibodies.
Structural Proteins
- Collagen: These proteins form the framework of bones, muscles, tendons, skin, and cartilage.
- Keratin: Structural component of hair, nails, teeth, and skin.
- Elastin: A structural protein
Transport Proteins
- Hemoglobin: Carries oxygen from the lungs to all the tissues in the body.
- Channels in cell membranes: These help ions cross the membrane, allowing heart cells to beat and nerve cells to synapse.
Hormonal Proteins
Insulin: Insulin is produced in the pancreas to regulate blood sugar levels.
Contractile Proteins
- Actin: A contractile protein.
- Myosin: A contractile protein.
Enzymes
Lactase: Speeds up chemical reactions.
Antibodies protect us against pathogens.
Storage Proteins
These proteins store mineral ions, such as iron, which forms hemoglobin.
Sensory Proteins
Sensory proteins help us learn about the environment by detecting light, sound, touch, smell, taste, pain, and heat.
Healthy Sources
Egg, meat, such as chicken, pork, turkey, beef, and lamb, fish, dairy products, beans, legumes, nuts, eggs, tofu and tempeh, peas and lentils, pine nuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds, yogurt, cheese, salmon, anchovies, trout, and other fish.
Deficiency
Protein deficiency can lead to several health problems like Kwashiorkor disease a severe form of malnutrition that causes fluid retention and a swollen abdomen, edema by fluid retention in tissues of the body, delayed wound healing, muscle weakness, brittle hair and nails, frequent illness, stunted growth, skin lesions, mood changes, trouble thinking, etc.
Normal Range
A normal range for protein levels in the body is typically considered to be between 6.0 to 8.3 grams per deciliter (g/dL). The majority of this protein level is made up of albumin, which usually falls within the range of 3.5 to 5.0 g/dL.
2. Carbohydrates
These are sugar molecules along with proteins and fats, carbohydrates are one of the three main nutrients found in food and drinks. The body breaks down carbohydrates into glucose, which is the main source of energy for our body cells, tissues, and organs. The digestive system breaks down carbohydrates into glucose, the hormone insulin helps glucose enter cells, and glucose is used for energy in cells, tissues, and organs, if there is extra glucose, the body stores it in the liver and muscles as glycogen, if glycogen is in excess the body converts it into fat.
Types of Carbohydrates –
- Complex Carbohydrates – These are long chains of sugar molecules that are digested more slowly than simple carbohydrates. They are found in grains, beans, peas, and vegetables. They provide vitamins, minerals, and fiber.
- Simple Carbohydrates – These rare simple sugars are broken down quickly by the body to provide energy. They are digested quickly and cause spikes in blood sugar levels. They are found in honey, fruit juices, syrups, candy, cookies, cakes, and soda.
- Fiber – Fibers are the type of carbohydrates that help regulate blood sugar levels and hunger, and improve digestion, heart health, and weight management, found in fruits, vegetables, whole grains, and legumes.
Deficiency
Deficiency of carbohydrates can lead to many health problems and diseases like hypoglycemia (a condition where blood sugar level is lower than normal), Hunter syndrome (also called mucopolysaccharidosis type 2 MPS2, a genetic disorder that prevents the body from breaking down certain sugars), hurler syndrome (a rare condition that prevents the body from breaking down sugar molecules), ketosis (a metabolic state where your body uses fat for energy instead of glucose), some symptoms like fatigue, weakness, brain fog, headaches, irritability, constipation, weight loss, etc.
3. Fats
Fats in the body are crucial for energy storage, insulation, protecting, organs, supporting cell growth, regulating hormones, and helping the body absorb vital nutrients like vitamins A, D, E, and K (these are fat-soluble vitamins).
Types of Fat Molecules – Saturated, unsaturated, trans, polyunsaturated fat, and phospholipids.
- Saturated fats – Saturated fats are a type of dietary fat, considered as unhealthy fat along with trans fat, these are most often solid at room temperature, with foods like butter, palm, coconut oils, cheese, and red meat having high amounts of saturated fat.
- Unsaturated Fat – Unsaturated fats are liquid at room temperature and are considered healthy fats, they are found in many plant-based foods, like nuts, seeds, vegetables, etc.
- Trans Fats – Trans fats are a type of unsaturated fat that can be found in both natural and processed foods. They are considered to be harmful to health and can increase the risk of heart disease.
- Polyunsaturated Fat – It is a healthy fat that contains more than one unsaturated carbon in its molecules. It is found in many animal foods, many plants, vegetable oils, fish, nuts, and seeds. Another type of polyunsaturated fat is omega-3 polyunsaturated fatty acids (PUFAs) which include – alpha-linolenic acid (ALA), stearidonic acid (SAD), Eicosapentaenoic acid (EPA), Docosapentaenoic acid (DPA), Docosahexaenoic acid (DHA).
- Phospholipids – These are molecules that make up cell membranes and are essential for life. These are the main compounds of cell membranes, that protect cells from environmental damage, phospholipids are involved in cell signaling and metabolism, used to encapsulate drugs, stabilize emulsions, etc.
Deficiency
Deficiency can lead to many diseases like Essential fatty acid deficiency (EFAD)- lack of omega-3 and omega-6 fatty acids can cause skin abnormalities, impaired wound healing, neurological issues, fat-soluble vitamins deficiency (vitamin A, D, E, K), skin issues, hair loss, hormonal imbalance, weaker immune system, etc.
Conclusion
In this article, we discussed the essential nutrients required for our body, their types and what is their importance in our body, their range in our body, and what deformities, diseases, or health issues can be faced after the deficiency of these nutrients, we had discussed about their importance in the body, their function and their absorption in the body. These elements are in micro and macro form, both have significant use in the body, and a role to play, their balance is essential because one balances the other, like some vitamins are absorbed by fat molecules. Carbohydrates increase the glucose level or keep the body energetic. These days, people living a busy life do not have time for physical activity, eating junk and inappropriate food, living a sedentary lifestyle can lead to a lack of these nutrients, which can lead to various diseases manifesting in the body.
