Valuable Minerals for good Health

Vitamin values and their health benefits
Valuable Minerals for good Health

Like a Vitamins, a wide variety of minerals are essential for good health, growth, and body functioning. Some, such as calcium and iron, are needed in quite large amounts, and for some people there is a real risk of deficiency if they do not eat a healthy diet.

Valuable Minerals Calcium


A regular supply of calcium is vital because bone tissues is constantly being broken down and rebuilt. Calcium is good for bones, teeth, hair, skin, nails. A calcium-rich valuable minerals diet is particulary important during adolescence, pregnancy, breast-feeding, the menopause, and for the elderly. Smoking lack of exercise, too much alcohol, high protein and high salt intakes all encourage calcium losses.

Sources of Calcium

Valuable Minerals and sources of calcium are Cheese, Milk, Yogurt, Eggs, Bread, Nuts, Pulses, Fish with soft bones such as whitebait and tinned sardines, leafy green vegetables.

Calcium Essential for Health Benefits

Healthy bones, Teeth and Nails, Muscle and Nerve function, Blood Clotting, Milk production in nursing mothers.

Valuable Minerals Iron


Valuable Minerals Leafy Vegetables
Only a fraction of the iron present in food is absorbed, although it is much more readily absorbed from red meat than from vegetable sources. Vitamin C also helps with absorption. Pregnant women, women who have heavy periods, and vegetarians should all be particularly careful about ensuring an adequate intake.

Sources of Iron

Valuable Minerals and sources of iron are Liver, Red meat, Oily fish, Whole grain cereals, Leafy green vegetables

Iron Essential for Health Benefits

Makes Haemoglobin, the pigment in red blood cells that helps transport oxygen around the body.

Valuable Minerals Trace Elements


These include other essential minerals such as zince, iodine, magnesium, and potassium. Although important, they are only needed in minute quantities. They are found in a wide variety of foods and deficiency is very rare.

Vitamin Values and Health Benefits


Healthy foods and vitamins are playing important role in human life. Following are the Vitamins and their values, sources of vitamin and their health benefits.

Valuable Minerals MilkVitamin values and Sources of Vitamin A


Liver (especially fish livers), Egg yolk, Fortified margarine, Oily fish, Oranges, Apricots, Carrots, Tomatoes, Melons, Dark green leafy vegetables.

Health benefits of Vitamin A

Eye sight, Skin, May protect against cancer

Vitamin values and Sources of Vitamin B1


Most Foods including wheatgerm and pulses, Whole grains, Brewers yeast, Nuts, Fortified breakfast cereals

Health benefits of Vitamin B1

Helps break down carbohydrates, Nervous system

Vitamin values and Sources of Vitamin B2

Brewers yeast, Liver, Kidney, Dairy produce, Wheat bran, Wheatgerm, Eggs

Health benefits of Vitamin B2

Repairs body tissues

Vitamin values and Sources of Vitamin B3

Wheatgram, Whole grain cereals, Meat, Fish

Health benefits of Vitamin B3

Essential for tissue chemical reactions

Vitamin values and Sources of Vitamin B6

Avocados, Liver, Whole grains, Egg yolk, Lean meat, Bananas, Fish, Potatoes

Health benefits of Vitamin B6

Nervous system, Skin, Red blood cells

Vitamin values and Sources of Vitamin B12

Liver, Kidney, Some fish (including shellfish), Eggs, Milk

Health benefits of Vitamin B12

Healthy blood and nerves

Vitamin values and Sources of Vitamin C

Citrus Fruits, Potatoes, Tomatoes, Leafy greens

Health benefits of Vitamin C

Helps heal wounds, may fight colds, flu and infections, Protects gums, Keeps joints and ligaments in good working order

Vitamin values and Sources of Vitamin D

Fish liver oils, Fatty fish, Eggs, Fortified margarine also synthesized by ultraviolet light.

Health benefits of Vitamin D

Calcium deposits in bones

Vitamin values and Sources of Vitamin E

Vegetable oils, Some vegetables, Wheatgerm

Health benefits of Vitamin E

Cell growth, Antioxidant

Vitamin values and Sources of Vitamin K

Most vegetables. Especially leafy greens ones, Liver

Health benefits of Vitamin K

Essential in production of some proteins

Healthy Vegetables and Fruits


Vegetables and Fruits are played important role in human nutrition. Vegetables and Fruits are brought in to focus Vitamin C. Without cooking of dishes with nutrition is good for health. Some of the few foods can be consumed as such without cooking. Vegetables and fruits take to eat in variety of forms such as Soups, Juices, Salads etc.,

Different parts of the plant are Vegetables

Healthy Vegetables and Fruits
Roots - yams, carrots, radish
Bulb - leeks, onions, garlic
Tuber - potatoes, sweet potatoes
Stem - celery, asparagus, banana, amaranth
Flowers - drumstick, agathi, cauliflower
Leaves - cabbage, amaranth, colocasia, fenugreek, spinach
Pods - cowpea, french beans, cluster beans, field beans
Immature seeds - redgram, peas, bengalgram
Immature fruits - brinjal, pumpkin, cucumber, tomatoes
Mature fruits - tomatoes and other fruits

Vegetables can help correct the basic deficiencies in our diet of calories, calcium, iron, carotene and riboflavin. The cultivation of bananas and roots and tuber can help increase our calorie supplies as they give high yields per acre. Leafy vegetables can contribute significant amounts of vitamins and minerals.

Leafy vegetables are excellent sources of Carotene. In diets based on plant foods they are almost the only good sources of Calcium, Iron and Riboflavin. Many of the fruit vegetables are good sources of riboflavin and Vitamin C. In the choice of vegetables for increased cultivation and consumption, some attention must be paid to their composition with regard to Carotene, Oxalic acid, Calcium, Iron and Vitamin C.

Among the leafy vegetables, fenugreek leaves seem to be excellent as their amino acid composition is favorable, the Carotene in the same is well utilized and they are rich in Iron and do not contain much of oxalic acid. Fruits and salad vegetables can be consumed as such and form a welcome addition to foods.

Vegetables and fruits are low calorie value have an important place in the diets of persons such as obese people and diabetics who have to restrict their calorie in take. Even in normal individuals the consumption of vegetables and fruits helps move the bowels regularly and prevent constipation.