Functions of Calcium

The Importance of Calcium in Nutrition

Calcium is the most abundant mineral in the human body and has several important functions. Calcium is the top macro mineral when it comes to your bones. This mineral helps build strong bones, so you can do everything from standing up straight to scoring that winning goal. Calcium is a primary structural constituent of the skeleton, but it is also widely distributed in soft tissue where it is involved in neuromuscular, enzymatic, hormonal, and other metabolic activity.

Ø  Formation of bones and teeth

Ø  Coagulation of blood

Ø  Contraction of muscles, Cardiac action, Milk production

Ø  Transformation of light to electrical impulses in the retina

Ø  Young mothers during pregnancy and the nursing period

Ø  Children and young people for rapid growth of bones

Functions of Calcium

Ø  Development of bones and teeth: Most of the calcium from food goes straight to the teeth and bones, where it is used for building and maintaining strength.

Ø  Regulation of body process: Calcium is also used throughout the body to help muscles contract, enable blood to clot, transmit messages along nerves, produce energy, keep the heart beating, and maintain the immune system. If calcium intake is low, the body takes what it needs from the bones. This can cause the bones to become thin and brittle.

Absorption and utilization

Body need: - Calcium is absorbed chiefly from the upper part of the intestine. Normally it is seen that from an average Indian diet only 20-30 per cent of calcium gets absorbed. The rest is excreted in the faeces. Part of the absorbed calcium is also excreted in the urine but the amount is very small. The efficiency of absorption of calcium increases during periods of rapid growth i.e. infancy, childhood, pregnancy, lactation. When the body’s demand for calcium increases the absorption of calcium also increases to meet this increased demand.

Nutrients in the diet: - Certain nutrients like vitamin D, protein and carbohydrate present in the diet help to improve absorption of calcium. Another nutrient that influences calcium absorption is phosphorus.

Inhibitors: - Inhibitors are substance present in food which hinders calcium absorption.  Cereals and green leafy vegetables are rich in calcium. But all the calcium present in these foods is not available to the body. 

  

Food Sources of Calcium

Milk and milk products, cheese, small fish (with bones), tofu, dark green vegetables, legumes and eggs, Calcium found in plant-based food sources is typically bound into compounds and less easily absorbed by the body. It is estimated that the body actually absorbs as little as 20 to 40 percent of the calcium in food sources.

Food Sources of Calcium
Cereals/Millets
Ragi	344mg/100g
Amaranth Seeds	510 mg/100g
Pulses
Bengal gram whole	202 mg/100g
Horse gram whole	287 mg/100g
Rajmah	260 mg/100g
Nuts and oils seeds
Gingerly seeds	1450 mg/100g
Mustards seeds	490 mg/100g
Cumin seeds	1080 mg/100g
Poppy seeds	1584 mg/100g
Green Leafy Vegetables
Agathi	1130 mg/100g
Amaranth	397 mg/100g
Fenugreek	395 mg/100g
Rape leaves	370 mg/100g
Milk and Milk products
Cow’s milk	120 mg/100g
Buffalo milk	210 mg/100g
Cheese	790 mg/100g
Khoa	956 mg/100g
Fish and sea foods
Hilsa	180 mg/100g
Rohu	650 mg/100g

 

RDA Of CALCIUM
Childern	Age	4-6	800 mg
		7-10	800 mg
Males	Age	15-18	1300 mg
		19-24	1000 mg
Females	Age	25-50	1000 mg
		15-18	800 mg
		19-24	800 mg
		25-50	800 mg

 

Deficiency Symptoms of calcium:

Because bone stores of calcium can be used to maintain adequate blood calcium levels, short-term dietary deficiency of calcium generally does not result in significantly low blood calcium levels. But, over the long term, dietary deficiency eventually depletes bone stores, rendering the bones weak and prone to fracture. The symptoms of calcium deficiency are:

Ø  Bowlegs, Pigeon Breast, and Knock-knees of children

Ø  Cramp pains in legs

Ø  Delay in sitting up, Crawling and Walking of babies

Ø  Heart becomes irregular

Ø  Nerves become extremely irritable

Ø  Poor sleep disorder

Ø  Weakness in the bones

Minerals

Minerals

What Are Minerals

Minerals are natural inorganic elements needed by the body for strong bones, teeth and other support structures. Minerals also play key roles as coenzymes, in stabilizing genetic material, maintaining normal body acid/base balance, in nerve activity and muscle contraction. The importance of minerals in normal nutrition cannot be overstated. Like vitamins, minerals do not supply calories. Unlike vitamins, they are not sensitive to light and heat. However, they are leeched out of foods into the cooking water. Therefore, long periods of soaking and boiling foods, such as fruits and vegetables, may result in excessive loss of minerals. Like vitamins, minerals are also being studied for their role in maintaining good health.

Perhaps the area that has received the most attention is the relationship of mineral status to the maintenance of strong, healthy bones at all life stages. Among the elderly, evidence shows that calcium supplementation can reduce the risk of bone fracture due to osteoporosis by as much as 32% to 43%. Calcium is also important for other body functions. For example, it plays a role in helping your heart to beat and, because it is stored in the bones, calcium provides the structure for your body’s frame. Even more intriguing is the influence of other minerals on bone health. Researchers evaluated the bone density in the forearm of menopausal women with osteoporosis and menopausal women without osteoporosis. They reported that those with osteoporosis had lower levels of phosphorus and magnesium in their bones when compared to those without osteoporosis. Other minerals that influence bone health but need to be researched further include copper, zinc, manganese and boron. 

What Is Vitamin C

The Importance of Vitamin C in Nutrition

Vitamin C is a water-soluble vitamin, meaning that your body doesn't store it. We get what we need, instead, from food. You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is essential for healing wounds, and for repairing and maintaining bones and teeth.

Vitamin C is an antioxidant, along with vitamin E, beta-carotene, and many other plant-based nutrients. Antioxidants block some of the damage caused by free radicals, which occur naturally when our bodies transform food into energy. The build-up of free radicals over time may be largely responsible for the aging process and can contribute to the development of health conditions such as cancer, heart disease, and arthritis.

Functions of Vitamin C

Ø  Results of scientific studies on whether vitamin C is helpful for preventing heart attack or stroke are mixed. Vitamin C doesn't lower cholesterol levels or reduce the overall risk of heart attack, but evidence suggests that it may help protect arteries against damage.

Ø  Vitamin C is involved in a large number of biological processes, making it essential for health. It is used to create collagen in the body, a protein that makes the skin, joints and bones strong.

Ø  Vitamin C plays a role in healing wounds within the body. The body utilizes vitamin C in the immune system by maintaining activity of the white blood cells.

 

Food Sources of Vitamin C

Ø  Black currants, green pepper, mangoes, oranges, cabbage, tomatoes, and potatoes

Ø  Water, cooking, heat and light all reduce the levels of the vitamin C available in food sources.

Ø  Vegetables begin to lose vitamin C as soon as they are cut.

Ø  Beta carotene is present in orange and yellow fruits and vegetables and dark, leafy greens.

Food Sources of Vitamin C
Fruits
Amla	600 mg/100g
Guava	212 mg/100g
Orange Juice	64 mg/100g
Lime	63 mg/100g
Papaya (Ripe)	57 mg/100g
Strawberries	52 mg/100g
Musambi	50 mg/100g
Lemon	39 mg/100g
Pineapple	39 mg/100g
Orange	30 mg/100g
Green Leafy Vegetables
Drumstick Leaves	220 mg/100g
Knol-Khol Greens	157 mg/100g
Cabbage	124 mg/100g
Amaranth Leaves (tender)	99 mg/100g
Fenugreek Leaves	52 mg/100g

 Deficiency and Disease Vitamin C

Smokers, those who consume alcohol regularly, people taking medications regularly, and people who suffer from stress regularly all may benefit from taking adequate or slightly higher than daily recommendations of vitamin C.

Ø  Scurvy:  Scurvy is a nutritional disorder due to inadequate intake of Vitamin C. It is observe red when people subsist for prolonged periods on diets of fresh fruits and vegetables. It is not commonly observed nutritional deficiency in India. The spots are most abundant on the thighs and legs, and a person with the ailment looks pale, feels depressed, and is partially immobilized. In advanced scurvy there are open, suppurating wounds and loss of teeth.

Ø  Other Disease: Delay in wound healing, Pain in bones, Skin becomes rough and dry, Pyrexia, rapid pulse and susceptibility to infection.

Vitamin B12 complex

Important of Vitamin B in Nutrition

Vitamin B12 is a member of the vitamin B complex. It contains cobalt, and so is also known as cobalamin. It is exclusively synthesised by bacteria and is found primarily in meat, eggs and dairy products. There has been considerable research into proposed plant sources of vitamin B12. Fermented soya products, seaweeds, and algae such as spirulina have all been suggested as containing significant B12. However, the present consensus is that any B12 present in plant foods is likely to be unavailable to humans and so these foods should not be relied upon as safe sources. Many vegan foods are supplemented with B12. Vitamin B12 is necessary for the synthesis of red blood cells, the maintenance of the nervous system, and growth and development in children. Deficiency can cause anaemia. Vitamin B12 neuropathy, involving the degeneration of nerve fibers and irreversible neurological damage, can also occur.

Functions of Vitamin B₁₂

Ø  Vitamin B₁₂ is normally involved in the metabolism of every cell of the body, especially affecting the DNA synthesis and regulation but also fatty acid synthesis and energy production. B vitamins help the body use energy and are necessary for the metabolism of carbohydrates, proteins and fats.

Ø  B vitamins are utilized as coenzymes – components of enzymes – which speed up biological and chemical reactions in the body.

Ø  The B vitamins thiamin, riboflavin, niacin, pantothenic acid, and biotin help mediate the release of energy from carbohydrates, fats and proteins.

Ø  Vitamin B-6 assists enzymes that metabolize amino acids.

Ø  Folate and vitamin B-12 help cells to multiply, a function that is particularly important to cells with a short life span and that are replaced rapidly, such as red blood cells and the cells lining the gastrointestinal tract.

Food Sources of Vitamin B

Whole grains* (wheat, oats, and rye), liver, green leafy vegetables, meats, poultry, fish, eggs, nuts and beans.

*Most of the B vitamins are removed when the grains are highly refined and processed.

Food Sources of Vitamin B12
Liver	30 mcg / 100 g.
Kidneys	15 mcg/100 g.
Liver Sausage	8 mcg/100 g.
Liver pate	7.2 mcg/100 g.
Fatty Fish	5 mcg/100 g.
Eggs	5 mcg/100 g.
Beef	2 mcg/100 g.
Cereals	1.7 mcg/100 g.
Lamb	1.5 mcg/100 g.
Cheese	1 mcg/100 g.
Chili con carne	0.85 mcg/100 g.
Milk Skimmed	0.40 mcg/100 g.

RDA Of VITAMIN B12
	Age	Asborbic Acicd	Folacin	Niacin	Riboflavin	Thiamine	Vitamin B6	Vitamin B12
Childern	4-6	40/45 mg	200/75 mcg	12 mg	1.1 mg	0.9 mg	0.9/1.1 mg	1.5/1.0
	7-10	40/45 mg	300/100 mcg	16/13 mg	1.2 mg	1.2/1.0 mg	1.2	2.0/1.4 mcg
Males	15-18	45-60 mg	400/200 mcg	20 mg	1.8 mg	1.5 mg	2.0 mg	3.0/2.0 mcg
	19-24	45-60	400-200 mcg	20/19 mg	1.8/1.7 mg	1.5 mg	2.0 mg	3.02/2.0 mcg
	25-50	45-60	400-200 mcg	18/19 mg	1.6/1.7 mg	1.4/1.5 mg	2.0 mcg	3.02/2.0 mcg
Females	15-18	45-60	400/180 mcg	14/15 mg	1.4/1.3 mg	1.1 mg	2.0/1.5 mg	3.0/2.0 mcg
	19-24	45-60	400-180 mcg	14/15 mg	1.4/1.3 mg	1.1 mg	2.0/1.6 mg	3.02/2.0 mcg
	25-50	45-60	400-180 mcg	14/15 mg	1.2/1.3 mg	1.0/1.1 mg	2.0/1.6 mg	3.02/2.0 mcg

The Importance of B-Group Vitamins

Each of the B vitamins has different safety and usage factors:

Ø  Vitamin B1 or Thiamine: thiamine promotes growth, protects the heart muscle, and stimulates brain action. It plays an important role in the normal functioning of the entire nervous system. It aids digestion, especially of carbohydrates. It has a mild diuretic effect: that is it increases urine formation. Easily destroyed by alcohol consumption, caffeine, stress, and smoking. Pregnant women may benefit from slightly higher levels of B1.

Ø  Vitamin B2-Riboflavin: Absorption or availability is decreased by the use of oral contraceptives, as well as by regular exercise and alcohol consumption. Vegetarians and the elderly may benefit from slightly higher levels of B2. Riboflavin is essential for growth and general health. It functions as a part of a group of enzymes whi8ch are involved in the metabolism of carbohydrates, fats and proteins. It is involved in a number of chemical reactions in the body and is therefore essential for normal tissue maintenance. Riboflavin aids digestion and helps in the functioning of the nervous system. It prevents constipation, promotes a healthy skin, nails and hair, and strengthens the mucous lining of the mouth, lips and tongue.

Ø  Vitamin B3-Niacin: Vitamin B3 or Niacin is an important vitamin of the B group. Cooking causes little actual destruction of niacin, but a considerable amount maybe lost in the cooking water. Sulphur drugs, alcohol, food-processing techniques, and sleeping pills tend to destroy this vitamin. Niacin in important for proper blood circulation and the healthy functioning of the nervous system. It maintains the normal functions of the gastro-intestinal tract and is essential for the proper metabolism of proteins and carbohydrates. It helps to maintain a healthy skin. 

Ø  Vitamin B5 or Pantothenic Acid: is a water soluble vitamin of the B complex group. It is liable to destruction by food processing techniques, caffeine, sulphur drugs, sleeping pills, and alcohol.

Functions in the Body: Pantothenic Acid is a part of the enzyme system which plays a vital role in the metabolism of carbohydrates, fats and proteins, and in the synthesis of amino acids and fatty acids. It is also essential for the formation of porphyrin, the pigment portion of the hemoglobin molecule of the red blood cells.

Ø  Vitamin B6-Pyridoxine: Pregnant or breastfeeding/lactating women, those who use contraceptives or hormone replacement therapy, and those who use antibiotics regularly may need slightly higher levels. B6 supplementation is also suggested for those who consume alcohol, smoke, and consume protein above recommended levels.

Functions in the Body: Pyridoxine aids in food assimilation and protein and fat metabolism, especially in the metabolism of essential fatty acids. It activates many enzymes and enzyme systems. It is involved in the production of antibodies which protect against bacterial diseases. Pyridoxine helps in the healthy functioning of the nervous system and brain. It is essential for the normal reproductive process and healthy pregnancies.

Ø  Vitamin B8 or Biotin: is a member of the vitamin B complex group. Water, alpha drugs, estrogen, food processing techniques, alcohol can destroy this vitamin.

Functions in the Body: Biotin is vital for a healthy immune system. It is involved in the metabolism of carbohydrates, proteins and fats. It is essential for the growth and health of the hair. It prevents premature greying of hair as well as hair loss. This vitamin helps to maintain the skin and the nervous system in a sound condition. It controls proper distribution of color pigment

Ø  Vitamin B9-Folic Acid: Vitamin B9 or Folic Acid, also known as folacin or folate, is another important member of the B complex group. Elderly people and pregnant women may need higher levels, as well as people who consume alcohol or have risk factors associated with heart disease.

Functions in the Body: Folic Acid in combination with vitamin B12 is essential for the formation, maturation and multiplication of red blood cells. It is necessary for the growth and division of all body cells, including nerve cells, and for manufacturing a number of nerve transmitters.

Ø  Vitamin B12-Cyanocobalamin: Vitamin B12 or Cyanocobalamin, another member of the B complex group is produced only by fungi and bacteria. Human intestinal bacteria also produced appreciable quantities of it. It was effective in a type of anemia called pernicious anemia, in as small a quantity as one-millionth part of a gram. Strict vegetarians and vegans, along with pregnant and/or lactating women, and those who consume alcohol or smoke may need increased levels.

Functions in the Body: The amount of vitamin B12 which is not immediately needed by the body is stored in the liver, which is capable of storing relatively large amounts of this nutrient. About 30mcg of vitamin B12 are excreted in the normal urine daily. When injected in a large dose up to 100mcg, up to 90% of the quantity is excreted. This vitamin is also secreted in breast milk for the use of babies. Like vitamin B6,vitamin B12 is essential for the production and regeneration of red blood cells.

Deficiency and Disease of Vitamin B

Ø   Vitamin B1 Or Thiamine: Deficiency causes Beriberi. Symptoms of this disease of the nervous system include weight loss, emotional disturbances,  weakness and pain in the limbs, periods of irregular heartbeat, and edema (swelling of bodily tissues). Heart failure and death may occur in advanced cases.

Ø  Vitamin B2 Or Riboflavin: Deficiency causes Ariboflavinosis. cracks in the lips, high sensitivity to sunlight, angular cheilitis, inflammation of the tongue, seborrhea dermatitis or pseudo-syphilis (particularly affecting the scrotum or labia majora and the mouth), pharyngitis, hyperemia, and edema of the pharyngeal and oral mucosa.

Ø  Vitamin B3 Or Niacin: Deficiency, along with a deficiency of tryptophan causes Pellagra. Symptoms include aggression, dermatitis, insomnia, weakness, mental confusion, and diarrhea. In advanced cases, pellagra may lead to dementia and death.

Ø  Vitamin B5 Or Pantothenic Acid:  Deficiency can result in acne and Paresthesia, although it is uncommon.

Ø  Vitamin B6 Or Pyridoxine: Deficiency may lead to anemia, depression, dermatitis, high blood pressure (hypertension), water retention, and elevated levels of homocysteine.

Ø  Vitamin B8 Or Biotin: Deficiency does not typically cause symptoms in adults but may lead to impaired growth and neurological disorders in infants.

Ø  Vitamin B9 Or Folic Acid:  Deficiency results in a macrocytic anemia, and elevated levels of homocysteine. Deficiency in pregnant women can lead to birth defects. Supplementation is often recommended during pregnancy. Researchers have shown that folic acid might also slow the insidious effects of age on the brain.

Ø  Vitamin B12 Or Cyanocobalamin: Deficiency causes pernicious anemia, peripheral neuropathy, memory loss and other cognitive decline. It is most likely to occur among elderly people as absorption through the gut declines with age. In rare extreme cases, paralysis can result.