Guide Ultimate Micronutrients guide (19 Viewers)

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The intake of micronutrients is vital for maintaining health and preventing diseases. While whole foods should almost always be the primary source of micronutrients, some cases require supplementation. Everyone should know that both deficiencies and excess intake of micronutrients can have adverse effects. common deficiencies include: vitamin A, folate, iodine, iron, and zinc which we will go into detail soon and strategies like biofortification help combat deficiencies. Here we will go over the following topics: micronutrient intake, recommended daily allowances, deficiencies, and the clinical significance of micronutrients balance.

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Macronutrients: protein, carbohydrates, & lipids are required in large amounts to provide energy, produce hormones, synthesize molecules, and regulate metabolic pathways

Micronutrients: vitamins & minerals are needed in trace amounts for biochemical processes such as gene transcription, enzymatic reactions, and protection against oxidative stress so an adequate micronutrient intake is needed to support metabolism and physiological processes always remembering that excess intakes are harmful too.

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VITAMINS

Vitamins are organic compounds classified as essential nutrients because the body cannot synthesize them, they must be obtained through the diet NOT through supplements. Vitamins catalyze numerous biochemical reactions which are necessary to sustain life. Vitamins are classified according to their solubility in either water/fat, which impacts their absorption & storage. Upon absorption, water-soluble vitamins are washed out, making them hard to store, while fat-soluble vitamins can be stored in adipose tissue.

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Fat soluble vitamins

Spoiler: Vitamin A

vitamin A (AKA retinol):​

Vitamin A can be obtained as preformed vitamin A (all-trans-retinol & its esters) or provitamin A (β-carotene). Retinol is essential for vision, cell differentiation, & growth.

Dietary vitamin A can be found in animal products including: ​

liver, kidney, oils, dairy products, & eggs, & in the form of provitamin A in plant sources, such as leafy vegetables & yellow or orange fruits & vegetables. The recommended dietary allowance of vitamin A for healthy male adults its ~900 micrograms per day for men,

Spoiler: Vitamin D

Vitamin D (cholecalciferol):​

Vitamin D is a fat-soluble vitamin that plays a key role in calcium regulation & bone metabolism. Vitamin D has also been shown to be important for muscle, immune, nervous, & cardiovascular functions. Vitamin D can be obtained through diet, mostly from fatty fish & fortified foods (such as D2, ergocalciferol, & D3, cholecalciferol). It can also be synthesized in the skin through sun exposure. The most active form of vitamin D, 1,25-dihydroxyvitamin D, increases intestinal absorption of calcium & bone resorption & reduces the renal excretion of calcium & phosphate, so important for pubertycels

Spoiler: Vitamin E

Vitamin E (tocopherol):​

Vitamin E is a fat-soluble vitamin aswell that works primarily as an antioxidant helping to protect the cell membrane.

Vitamin E is found in:​

nuts, soybeans, avocados, wheat, leafy vegetables, & olive oil. The daily RDA for adult men & women is 15 mg of α-tocopherol.

Spoiler: Vitamin K

Vitamin K (phylloquinone):​

Vitamin K is a fat-soluble vitamin crucial in coagulation pathways with the two main types being K1 & K2. Vitamin K is a cofactor in vitamin K-dependent carboxylation & is essential for synthesizing & activating prothrombin & factors VII, IX, & X.

K1 (phylloquinone) & K2 (menaquinone)​

with K1 being the most relevant form in human nutrition. Vitamin K1 is primarily found in leafy greens, whilst Vitamin K2 is synthesized in the gut by bacteria. For vitamin K, 90 & 120 mcg/d are adequate for men.

Water soluble vitamins

Spoiler: Vitamin C

Vitamin C (ascorbic acid):​

Vitamin C plays a CRUCIAL role in collagen formation, iron absorption, bone formation, immune function, & as an antioxidant. Ascorbic acid is primarily found in fruits & vegetables, such as citrus fruits, berries, tomatoes, potatoes, & green leafy vegetables. Recommended intakes may vary, depending on age & gender, but fall predominantly between 40 & 120 mg/d.

Spoiler: B1

Vitamin B1 (thiamine):​

Vitamin B1 is a cofactor for various enzymes crucial for glucose breakdown & energy metabolism. Thiamine can be found in whole grains, nuts, poultry, soybeans, peas, & fortified foods. The recommended daily intake for an adult male is 1.2 mg/d.

Spoiler: B2

Vitamin B2 (riboflavin):​

Vitamin B2 is crucial for redox reactions, where riboflavin is used as an electron carrier in the form of flavin adenine dinucleotide and flavin mononucleotide. Additionally, riboflavin has an important role as an antioxidant, as it aids in the regeneration of glutathione. Riboflavin can be found in dairy products, fortified grains, and certain fruits & vegetables. The daily intake is 1.1 to 1.3 mg/d for an adult male.

Spoiler: B3

Vitamin B3 (niacin):​

Vitamin B3 is a precursor of nicotinamide adenine dinucleotide (NAD) & nicotinamide adenine dinucleotide phosphate (NADP), crucial cofactors for cellular redox reactions. Vitamin B3 can be found in fish, meat, milk, nuts, legumes, mushrooms, & enriched foods. The daily intake of vitamin B3 is 16 mg/d for men.

Spoiler: B5

Vitamin B5 (pantothenic acid):​

Vitamin B5 is of fatty acid synthase & coenzyme component A, which are needed for cell growth, energy production, & hormone synthesis.

Pantothenic acid is found in​

eggs, milk, vegetables, beef, chicken, whole grains, & fortified foods. the daily intake is 5 mg/d for adult men

Spoiler: B6

Vitamin B6 (pyridoxine):​

Vitamin B6 participates in transamination, decarboxylation, & phosphorylation reactions. It plays an important role in protein, carbohydrate, & lipid metabolism & the formation of red blood cells. Pyridoxine can be found in chickpeas, liver, poultry, & fortified cereals. The average requirement for adults is 1.75 mg/d

Spoiler: B7

Vitamin B7 (biotin):​

Vitamin B7 participates in energy metabolism & regulation of oxidative stress. Biotin is a cofactor in various carboxylases, essential for metabolizing protein, fats, & carbohydrates. It can be found in many foods, such as egg yolks, liver, dairy, wheat, oats, rice, spinach, & mushrooms. Intake recommendations range between 5 & 35 mcg/d

Spoiler: B9

Vitamin B9 (folate):​

Vitamin B9 plays a CRUCIAL role in methylation reactions necessary for deoxyribonucleic acid (DNA) & ribonucleic acid (RNA) synthesis. as well as a key role in the maturation of red blood cells & the development of the nervous system. Folate can be found in leafy green vegetables like spinach, broccoli, lettuce, meats, eggs, & milk. & the daily intake ranges 400 mcg/d.

Spoiler: B12

Vitamin B12 (cobalamin):​

Vitamin B12 is a water-soluble vitamin that is a cofactor in synthesizing DNA, fatty acids, & myelin, as well as erythropoiesis & the development of the nervous system. Bacteria synthesize cobalamin in the gastrointestinal tract of animals, & the host later absorbs it. Because vitamin B12 is concentrated in animal tissues, it is virtually found only in animal products such as meat, dairy, & eggs. daily intake of vitamin B12 for adults is 2.4 mcg/d.

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Minerals:

Spoiler: Zinc

Zinc is a trace mineral required for the activity of over 300 enzymes jfl, either as a cofactor or a structural modulator. Dietary sources of zinc include fish, oysters, red meat, legumes, nuts, whole grains, & dairy. daily intake for zinc is 10 mg/d.

Spoiler: Magnesium

Magnesium participates in numerous functions in the human body, such as signaling pathways, energy transfer, metabolism, bone development, & neuromuscular function. Dietary sources of magnesium include fruits, vegetables, whole grains, legumes, nuts, dairy, & meat which mog the most ofc the daily intake for adults is 400 mg/d & you can supplement it, should be taken 1 hour before bed & distanced from calcium, i recommend the “Doctor’s Best Magnesium Glycinate” supp.

Spoiler: Calcium

Calcium is super important in bone mineralization, nerve impulse transmission, & muscle contraction. It can be obtained from dairy, legumes, vegetables, & cereals. but i recommend obviously dairy JFL fuck the vegetablecels and cerealcels. Adult reference intakes are 800 to 1000 mg/d, depending on sex & age, if ur gay kys.

Spoiler: Phosphorus

Phosphorus is crucial in energy metabolism & is a structural component of RNA, DNA, cell membranes, bones, & teeth. Phosphorus is obtained from dairy products, meats, poultry, & processed foods, where it is added as a preservative (obviously dairy & meat mogs). The intake for adults is 700 mg/d.

Spoiler: Potassium

Potassium is the main intracellular cation crucial in acid-base balance, blood pressure regulation, & muscle contraction & helps debloat the bloatcels too. It can be found mostly in fruits & vegetables, with potatoes having the highest potassium content of all foods(avoid sweet potatoes because of oxalates). Other sources include milk, chicken, coffee, & beef. The refrence intake is 4,700 mg daily.

Spoiler: Sodium

Sodium is crucial to multiple bodily processes, such as fluid balance, nerve impulse transmission, & muscle contraction. Dietary sources of sodium include salt, processed foods (always avoid), milk, meat, eggs, & vegetables. The adequate intake for adults is 1,500 mg/d, with a 3:1 potassium sodium ratio which is ideal.

Spoiler: Chloride

Chloride is a mineral that plays an important role in fluid & acid-base balance, muscle contraction, & nervous function. Chloride intake comes mostly from table salt as sodium chloride, but can also be found in meat, milk, eggs, & vegetables. The reference intake for adults is 1,500 mg/d.

Spoiler: Iron

Iron is a mineral with a crucial role in oxygen transport & metabolic processes. Iron can be found in meats, fortified grains, & leafy vegetables. Refrence intake for adults is 8 to 18 mg/d.

Spoiler: Copper

Copper is a component of various proteins & a cofactor of many enzymes involved with redox reactions & metabolism. Sources of copper include whole cereals, liver, oysters, cocoa, nuts, dried fruits, & legumes. Reference intake for adults is 1 mg/daily.

Spoiler: Manganese

Manganese is a mineral required for immune function, glucose regulation, reproduction, coagulation, & energy metabolism. Manganese is found primarily in plant foods such as whole grains, rice, nuts, legumes, leafy vegetables, & seeds. The daily reference intake for adults is 2 mg/d.

Spoiler: Selenium

Selenium is a trace mineral that forms part of selenoproteins & is important in antioxidant systems & anabolic processes. The selenium content of food varies depending on the selenium concentration in the soil In the Western diet, beef, white bread, pork, chicken, eggs, & fish are the main sources of selenium, while Brazil nuts have the highest selenium content among all foods. daily intake is 55 micrograms daily.

Spoiler: Molybdenum

Molybdenum is a trace mineral required for the functioning of enzymes, such as sulfite oxidase (responsible for the oxidation of sulfur amino acids), xanthine oxidase (which converts hypoxanthine to xanthine & xanthine to uric acid ), & aldehyde oxidase (essential for phase 1 drug metabolism). Molybdenum sources include beans, grains, & dark leafy vegetables. The molybdenum intake for adults is 45 micrograms daily.

Spoiler: Iodine

Iodine:​

Iodine plays a crucial role in thyroid hormone synthesis. Iodine is found in animal & plant foods, with amounts depending on soil concentration. In regions with low soil iodine content, iodized salt is the primary source of iodine. The intake for adults is 150 micrograms daily. Micronutrients are crucial for normal metabolism & tissue function. Both deficient & excess intake may result in adverse health outcomes as we already said SO micronutrient requirements should be met through

Mirin glad this was made so people can see how to not only get theese important nutrients but what there used for through you body

 

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