The daily value is estimated to be 50 grams.
Fat is the vital component of the body. Fat acts as the storage and sources of energy. Fat proves the energy and is essential to have adequate intake fat in the diet.
Unsaturated fat is those with the carbon atom having one or more double bond.
Those with the multiple bonds are the polyunsaturated unit.
Has no double bond between the carbon chains.
Deficiency of fat is associated with varied of the skin problems. The escape of the water from the skin by evaporation can accelerate leading to adverse consequences.
The Daily value of the fat is 65 grams. Of which saturate fat comprise of 20 grams.
They can be broadly classified into two types lipid-soluble and water-soluble.
Lipid soluble vitamin
Lipid-soluble vitamins are soluble in fat so the daily intake of this vitamin is not essential. Being the lipid soluble they are retained in the body for the significantly longer period of time. This includes vitamin like Vitamin A, D, E, and K.
These are the vitamins that are soluble in water so the daily intake of the vitamin is essential for the normal functioning of the human body. It includes Vitamin C and B complex.
Lipid-soluble vitamins A, D, E, and K
This vitamin is widely known for its ability to produce good vision. It is essential for the growth and development of the immune system in the body. Zinc is essential for the absorption of vitamin A. Deficiency of zinc in diet can impair the absorption process of Vitamin A.
Deficiency of the vitamin A causes difficult in Night vision. Further, the decrease in immunity can be expected.
Vegetable, yellow color fruits, dairy product, sweet potato, lettuce, liver, fish, bell peppers, carrots, etc.
The daily value is estimated to be 5,000 IU (International unit).
Vitamin D is often known as the sunshine vitamin because they are made in human body upon exposure to the sunshine. Vitamin D is essential for the calcium absorption in the blood.
Deficiency of the vitamin D is characterized by skeletal deformities and soft bones refer to as Rickets.
Fish, cheese, egg yolks, orange juice, dairy product, soymilk, etc. Exposing the skin to sunshine can automatically synthesize the vitamin in the body.
The daily requirement of the vitamin D is less than 530 International Unit (IU).
Vitamin K is the fat-soluble vitamins that are essential for healing during blood clot. It is also essential for the synthesis of the protein. This is the least known vitamin, as they are not typically used in the dietary supplement. Bacteria present in the gastrointestinal tract normally synthesize this vitamin.
The deficiency of the vitamin K impairs clotting. This problem normally arises in the breastfed infant.
Almost all the green leafy vegetable has this vitamin, broccoli, cauliflower, cabbage, cereals, fish, meat, eggs, etc.
The requirement of vitamin K is estimated to be around 80 mcg (Micrograms) for an adult.
Water-soluble vitamin C and B complex
Vitamin c is often referred to as the water-soluble vitamin. Vitamin C is also known as L-ascorbic acid. Due to the water-soluble nature, it gets excreted from the body easily. This requires the daily intake of this vitamin. This vitamin is well known for immunity booster and antioxidant properties.
Deficiency of vitamin c is marked by the disease known as scurvy which is marked by bleeding gums, dull skin, bleeding of the nose, immune impartation, splitting hair, etc.
Vitamin C is lush in citrus fruits like lemon, orange, broccoli, berries, tomato, papayas, and green leafy vegetable of various types.
The daily dose of vitamin C is around 60 milligram per day for the mature individual.
B complex is water-soluble vitamin so the daily intake of this vitamin is essential for the normal function of the human body.
Eight types of B vitamins are collectively referred to as B complex. They are B1, B2, B3, B5, B7, B9, and B12.
They are vital for the liberation of the energy in the body and perform the vital function in the body.
Technically B1 is referred to, as thiamine are essential for the adequate cellular functioning of the body. It is vital for producing energy in the body.
Causes beriberi marked by impairment of heart and the nerve especially in the children.
They are found in nuts, meat, beans, yeast, cereals, etc.
It is recommended to take 1.4 milligrams of B1 for the adult every day.
Vitamin B2 is technically known as riboflavin. It acts as the strong antioxidant by preventing the adverse attack of free radical in the cell. Further, it helps in mentioning healthy blood cells, immunity booster and metabolism.
The deficiency of the vitamin B2 can produce server adverse health condition. Throat swelling, swollen tongue, skin cracks. Anemia, dermatitis, etc. can be observed.
The common sources are Almond, tomato, Mushroom, dairy product, liver, Meat etc.
The requirement of the vitamin B2 varies with the specific age group. Generally, it is estimated that the normal dose of the vitamin B2 is around 1.7 milligram daily.
Vitamin B3 is technically referred to as niacin. This is vital for lowering the sugar level in the blood, metabolism of the fat, and control of cholesterol in the blood.
Chronic deficiency causes the depression. The recurring symptoms are diarrhea, mental delusion, etc.
Peanuts, mushroom, poultry product, grains, liver, etc.
The dose recommended varies and estimated to be less than 20 milligrams per day.
Vitamin B5 is technically known as Pantothenic acid. They act as the coenzyme in the production of energy from the body. This is vital for the adequate mentioning of the fat and energy production. It is helpful in the control of cholesterol in the body.
These deficiencies are marked by series of symptoms like insomnia, stomach pain, fatigue, depression, burning feet, upper respiratory tract infection, etc. Although the deficiency of this vitamin is rare.
Dairy product, salmon, mushroom, sunflower seed, liver, etc.
It is recommended around 10 milligrams for the mature individual in the single day.
Vitamin B6 is technically referred to as pyridoxine. It is vital for the adequate maintenance of cognitive power, blood flow, movements, etc.
This is marked by the upset in the mood, depression, anxiety, swollen tongue, etc.
Cereals, poultry, vegetables, Fortified food with vitamin B6.
Around 2 milligrams is recommended for the mature individuals.
Vitamin B 7 is commonly referred to as Biotin. This has vital function to mention the healthy nervous system and metabolic process in the body.
Deficiency of vitamin B7 has the series of symptoms that can range from falling the hairs, red rash around different parts of the body. Neurological problems are marked by depression, hallucination, etc.
Avocado, broccoli, fish, meat, eggs, corn, barley, mushroom, nuts, potatoes, spinach, etc.
Around 30 micrograms (Mcg) is recommended for the mature individual in the single day.
This vitamin technically refers to as Foliate or folic acid. It is essential for the formation of the new blood cells. This vitamin is vital for the prevention of heart disease and miscarriage during the early stage of pregnancy.
Common symptoms of the deficiency of vitamin are the loss of appetite, poor growth, Diarrhea, irritability, etc.
Avogadro, green leafy vegetable, okra, broccoli, asparagus, etc.
Four hundred microgram is recommended every day.
Vitamin B12 is technically known as cobalamin. It is essential for the adequate functioning of the brain and the nervous system.
Loss of appetite, diarrhea, weakness, smooth tongue, vision loss, pale skin, etc.
Fish, poultry, dairy products, Eggs, forfeited foods; Generally, vitamin B12 is not present in the plant sources.
Six to ten microgram per day for the mature individual is recommended.
These are required in varied amount and perform the essential activities in life. They can be further categorized into two group Macro minerals and micro minerals.
Calcium, phosphorous, magnesium, sodium, Potassium, chlorine, and sulfur.
Iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.
Five major minerals in the human body are Calcium, phosphorus, potassium, sodium, and magnesium.
Calcium is essential for the normal functioning of the bone. It is vital for the stabilizing of the blood pressure.
Deficiency is often marked by disease such as osteoporosis.
Dairy products, meat, green leafy vegetables, cereals, Fish, almond.
The daily dose of the calcium is one gram for the adult in the single day.
This is found in conjunction with the calcium in the bone. It performs several functions of the body like the digestion, protein synthesis, repairing teeth and nervous system, balancing hormones, etc. It comprises roughly one percent of the body weight.
Fragile bone is commonly known as rickets in children.
Dairy products, beans, nuts, whole grains, fruits and verity of vegetables.
Like calcium, the daily recommended value of the phosphorous is 1 gram.
Potassium is the mineral essential for the ion exchange. For the nerve impulse conduction, the sodium pump and the potassium pump needs to operate simultaneously. This is vital for the sustenance of the life.
Digestive disorder, high blood pressure, infertility, etc.
It is found in the variety of food sources like Banana, sweet potato, spinach, coconut water, potatoes, beans, spinach, etc.
The daily recommended value of the Potassium is 3500 milligrams.
Sodium is the vital nutrient required for the human body. Sodium helps in the control of blood pressure and maintenance of the muscles and nerves.
Deficiency of the sodium is characterized by Nausea, vomiting, fatigue, muscle spasm, and cognitive disorder. Although the deficiency of the sodium is rare in humans.
Table salt, dairy products, meats, etc.
The Daily Value (DV) of the sodium is around 2,400 milligrams.
Magnesium is vital to balance the calcium in the human body. It is essential for the formation of the bone. It is essential to mention healthy nerve, bone, and muscle.
Weakness, Nausea, anxiety, calcium deficiency, etc.
Green leafy vegetable, whole grains, banana, dairy product. Chocolate, etc.
It is estimated to be around 400 mg.
Iron is vital for the formation of hemoglobin. It is essential for the effective oxygen transfer in the body.
Deficiency of the iron causes the anemia marked by the decrease in the red blood cell in the blood.
Poultry, fish, meat, seafood, etc.
The daily value of the iron is estimated to be 18 milligrams.
This is vital for boosting the immunity, during the cell division, growth, etc.
Spinach, kidney beans, watermelon seeds,
The daily value of the zinc is 15 milligram.