Micronutrients are one of the major groups of nutrients your body needs. They include vitamins and minerals.

Vitamins are necessary for energy production, immune function, blood clotting and other functions. Meanwhile, minerals play an important role in growth, bone health, fluid balance and several other processes.

What Are Micronutrients?

The term micronutrients is used to describe vitamins and minerals in general.

Macronutrients, on the other hand, include proteins, fats and carbohydrates.

Your body needs smaller amounts of micronutrients relative to macronutrients. That’s why they’re labeled “micro.”

Humans must obtain micronutrients from food since your body cannot produce vitamins and minerals — for the most part. That’s why they’re also referred to as essential nutrients.

Vitamins are organic compounds made by plants and animals which can be broken down by heat, acid or air. On the other hand, minerals are inorganic, exist in soil or water and cannot be broken down.

When you eat, you consume the vitamins that plants and animals created or the minerals they absorbed.

The micronutrient content of each food is different, so it’s best to eat a variety of foods to get enough vitamins and minerals.

An adequate intake of all micronutrients is necessary for optimal health, as each vitamin and mineral has a specific role in your body.

Vitamins and minerals are vital for growth, immune function, brain development and many other important functions.

Depending on their function, certain micronutrients also play a role in preventing and fighting disease.

Types and Functions of Micronutrients

Vitamins and minerals can be divided into four categories: water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals.

Water-Soluble Vitamins
Most vitamins dissolve in water and are therefore known as water-soluble. Some of the water-soluble vitamins and their functions are:
– Vitamin B2 (riboflavin): Necessary for energy production, cell function and fat metabolism.
– Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino acids and glucose.
– Vitamin B12 (cobalamin): Necessary for red blood cell formation and proper nervous system and brain function.
– Vitamin C (ascorbic acid): Required for the creation of neurotransmitters and collagen, the main protein in your skin.

Fat-soluble vitamins do not dissolve in water. They are:
– Vitamin A: Necessary for proper vision and organ function.
– Vitamin D: Promotes proper immune function and assists in calcium absorption and bone growth.
– Vitamin E: Assists immune function and acts as an antioxidant that protects cells from damage.
– Vitamin K: Required for blood clotting and proper bone development.

Macrominerals
The macrominerals and some of their functions are:
– Calcium: Necessary for proper structure and function of bones and teeth.
– Magnesium: Assists with over 300 enzyme reactions, including regulation of blood pressure.
– Chloride: Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices, etc.

Trace Minerals
The trace minerals and some of their functions are:
Iron: Helps provide oxygen to muscles and assists in the creation of certain hormones.
Zinc: Necessary for normal growth, immune function and wound healing.
Selenium: Important for thyroid health, reproduction and defense against oxidative damage, among others.

Source: Healthline.
Written by Sarah Amah.

Protein is a part of every cell in the body. It helps the body to build and repair cells and tissues. Protein is a major component of the skin, muscle, bone, organs, hair, and nails.

This article looks at protein, its function, sources, and how much protein different groups of people need each day.

What is protein?

Sources of protein

A diet that provides sufficient amounts of carbohydrates keeps your body from eating its own muscles. Carbohydrates are an essential part of a healthy diet because your body converts them to glucose and your body runs on glucose.

Written by: Omojo Emeje

What Is Dehydration?

Dehydration occurs when an individual loses more fluid than they take in. Since the body is made up of two-thirds water, it’s essential for human life. In fact, water plays a large role in normal body functions, like facilitating digestion, lubricating the joints and eliminating toxins to keep the skin healthy.

A fluid deficit from water loss can leave you feeling thirsty or sleepy, as well as having a mild headache, dry mouth with bad breath or muscle cramps, often referred to as “charley horses.” You likely won’t have the urge to use the bathroom as frequently, as you’ll experience minimal urine output.

What Happens to Your Body When It Dehydrates?

If you’re feeling thirsty, your body is likely already dehydrated. Why is this the case? Because your thirst mechanism lags behind your actual level of hydration.

Losing body water without replacing it results in your blood becoming more concentrated. This causes your heart rate to increase to maintain your blood pressure, and it triggers your kidneys to retain water (hence, decreased urination).

Less water in your system also hinders your body’s ability to regulate your temperature, which can lead to hyperthermia, or a body temperature that’s well above normal. And because fluid levels in the brain lower, they affect your mood, memory and coordination.

6 Signs of Dehydration

As fluid loss worsens from one being mildly to moderately to severely dehydrated, it can lead to signs of mental and physical decline that will need immediate action for reversal. If  symptoms of severe dehydration are concerning enough, they may also require the assistance of a medical professional.

1. Not Urinating or Very Dark Urine

An easy way to test and see if you’re dehydrated is checking the color of your urine. Normal urine should be pale yellow in color, like lemonade. If your urine is a darker color, similar to apple juice, this could be a sign of moderate to severe dehydration. Not urinating at all? You’re most likely severely dehydrated.

What to do: Should you find your urine is a dark yellow, be sure to start drinking more water immediately. It’s best to take small sips of water your body can properly absorb, rather than gulping down glass after glass of water that your kidneys will expel. If you feel you’re not getting enough fluids on a regular basis, consider taking a large water bottle with you to drink throughout the day—at work, in the car and on the go.

2. Dry Skin That Doesn’t Bounce Back When Pinched

Checking the color of your urine is not the only quick test you can perform to determine if you’re dehydrated. A person’s skin elasticity is also telling. Try this: Pinch the skin on the top of your hand and see what happens. If it moves back slowly, this is an indication that you’re mildly to moderately dehydrated. If the skin seems to stick together (i.e., it “tents”), this is a sign of severe dehydration.

Like with darker urine, you should increase your water intake and drink fluids if you’re experiencing mild to moderate dehydration. While a glass of water is a good “go-to,” if you’ve just finished a strenuous workout, you can also try like a sports drink or coconut water. If you are severely dehydrated and your skin tents, you may have to visit a healthcare provider who can help treat dehydration.

3. Rapid Heartbeat and Breathing

It’s natural to have an increased heart rate and rapid breathing while exercising. But if your symptoms don’t go away once you’ve cooled down—or you haven’t been working out and you experience these symptoms—it could be a sign of severe dehydration as depleted amounts of electrolytes can affect the heart’s ability to pump blood.

What to do:  Fluid intake is crucial for organs like your heart, liver, kidneys, and lungs to function properly. So, it’s important you visit a doctor for dehydration when you experience these symptoms. After thorough examination, if a medical professional determines you are dehydrated, you’ll likely be hooked up to receive intravenous fluid containing a concentrate rehydration solution (water with salts and sugars like sodium chloride and potassium) for quick delivery of fluids to the thirstiest parts of your body.

4. Confusion, Dizziness or Lightheadedness

Did you know that your brain is composed of water? That’s why drinking water and eating water-filled foods can help your brain work better. On the flip side, if you don’t get enough fluids it can have adverse effects. If you’re feeling like you might pass out at any moment, or you’re confused over where you are, how you got there or what you’re doing, it might mean you are severely dehydrated.

What to do: Don’t take symptoms like these lightly. Properly rehydrate by slowing drinking water and eating like cucumbers, watermelon, tomatoes, strawberries, apples, and grapes. Both options will help replenish your body with the minerals and electrolytes it needs to absorb into the brain and tissues. If you’re experiencing severe dehydration with confusion, you should go to the emergency room to be checked out by a healthcare provider.

5. Fever and Chills

Usually we associate a fever and chills with having an illness like the flu or an . But don’t let this warning sign fool you. It’s also a dangerous sign of severe dehydration. When your body doesn’t have enough fluids, it’s hard to maintain a regular body temperature and this can lead to hyperthermia and fever-like symptoms including chills.

Stop any sport or strenuous activity you’re involved in immediately. The stress you’re placing on your body and its systems is making your symptoms worse. To treat dehydration at home, drink more fluids and either apply a cold compress to your face or take an ice bath to cool down. If your temperature doesn’t improve, or it reaches above 103° indicating severe dehydration in adults, go to the nearest emergency room.

6. Unconsciousness

If you or someone you know is feeling lightheaded or hot due to a high body temperature, they might be on the brink of passing out. Unconsciousness results from several factors, including low blood pressure, dizziness, etc. When accompanied with other dehydration signs, this could be indicative of severe fluid loss.

Unconsciousness is a red flag that your body is in dire need of water.  They’ll need to be transported to the emergency room right away for dehydration treatment. Like with other serious signs of dehydration, you or the person affected will most likely receive rehydration therapy. You’ll be monitored by doctors to ensure you’re stable and your fluid levels have returned to normal before you’re released.

One last thing to note: When you’re severely dehydrated, it’s key to get fluids or water-filled foods into the body as quickly as possible. However, you don’t want to overdo it. It’s possible to drink too much water, resulting in a condition called hyponatremia. This is when sodium and electrolytes in the blood are so low that they can be life-threatening.

Dehydration in Children

While all individuals can suffer from dehydration, infants and children are particularly prone. This is because their bodies contain more water than adults, so they’re more vulnerable to dehydration. Since their kidneys aren’t fully mature, they lose more water than they retain. Young children also often have difficulty recognizing and communicating their need for water.

In addition, infants and children are at higher risk for illnesses like fever, vomiting or diarrhea, which can be the cause of dehydration. What makes dehydration in children worse is that illnesses make it even more difficult to retain fluids when administered to reverse the effects of fluid loss.

The AAP recommends oral rehydration solutions for the treatment for dehydration. Such solutions can be purchased at your local grocery store or drugstore, and contain the right amount of salts and sugars needed to rehydrate infants and children. Because they don’t contain the proper salts and sugars, soda (including ginger ale), fruit juice, and chicken broth are not advisable.

Dehydration in the Elderly

As with infants and children, elderly people are also at higher risk for dehydration. Some elderly people can become chronically dehydrated if they take certain medications (such as diuretics). They can also metabolically have a diminished sense of thirst or physically have a difficult time getting a glass of water.

Signs of dehydration you should look for in the elderly include low blood pressure, confusion, dizziness and constipation. Urinary tract infections, which are common in older adults, can also cause dehydration. If symptoms become severe, make sure you take your elderly relative to the emergency room.

Tips for Staying Hydrated

The best way to avoid excessive fluid loss is to prevent dehydration in the first place. By following a few, quick tips, you can be one less American with chronic dehydration:

• When something’s right in front of you, it’s hard to ignore. Having a bottle or glass of water by your side can make it even more exciting to drink water morning, evening and night. Remember, it’s better to drink slowly than gulp it all down at once.
• Not sure how you’ll come close to drinking your fill of fluids throughout the day? Try adding natural ingredients to your water, like fresh strawberries, cucumbers, or orange or lemon slices. There are also plenty of flavored seltzer waters out there for you to choose from.
• Eat more water-filled foods – While fruits and vegetables are good for you because of all their nutrients—including vitamins, minerals and fibers—they also contain large amounts of water. In fact, cantaloupe, watermelon, leafy greens, and tomatoes all contain 90% water!
• Switch up your snacks – Instead of reaching for pretzels, crackers or cookies, chose fresh or frozen fruits with yogurt or cut-up veggies with hummus when your blood sugar runs low. Paired with protein, these fruits and vegetables can give you the added boost to get through your afternoon.
• If you exercise a lot, you might need more than water. Take a sports drink or coconut water for post-workout. Plus, avoid alcohol consumption if you’re already feeling dehydrated as this increases your fluid loss.

Reference: Gohealthuc

Written by: Omojo Emeje

You’ve heard that vitamins and minerals are good for your health. You may have even seen the alphabet soup listed on your supplement bottle. But what’s the difference between vitamins and minerals?

Vitamins are substances that the body needs to function. There are 13 essential vitamins, which can either be fat-soluble or water-soluble. Vitamins are found in a variety of foods or can be taken as a supplement. Too much or too little of any vitamin can cause health problems.

Like vitamins, your body needs minerals to function. While there are only 13 essential vitamins, there are thousands of known minerals. Your body doesn’t necessarily need all of them, but it does need certain minerals to function properly. Depending on the mineral, you might need large or small amounts. Minerals are found in a variety of foods, and like vitamins, too much or too little can cause health issues.

Vitamins

Vitamins are substances that are needed for normal cell function, growth, and development. Each vitamin plays an important role in the body. When you don’t get enough of a certain vitamin, you may become deficient. Vitamin deficiency can cause health problems and may increase your risk of heart disease, cancer, and osteoporosis. Getting the right amount of vitamins can help boost your immunity and maintain optimal health.

There are 13 vitamins:

1. Vitamin A (retinol)
2. Vitamin C (ascorbic acid)
3. Vitamin D
4. Vitamin E (tocopherol)
5. Vitamin K
6. Vitamin B1 (thiamine)
7. Vitamin B2 (riboflavin)
8. Vitamin B3 (niacin)
9. Vitamin B5 (pantothenic acid)
10. Vitamin B6 (pyridoxine)
11. Vitamin B7 (biotin)
12. Vitamin B9 (folate)
13. Vitamin B12 (cobalamin)

Type of Vitamins

Vitamins are grouped into two categories: fat-soluble and water-soluble. Fat-soluble vitamins are stored in the body’s fatty tissues. There are four fat-soluble vitamins: A, D, E, and K. These vitamins are absorbed more easily when consumed with a bit of dietary fat. Water-soluble vitamins are used by the body right away. They are not stored by the body and have to be regularly consumed. Any leftover water-soluble vitamins are excreted in the urine. Vitamin C and the B-vitamins are water-soluble. Vitamin B12 is the exception because it can be stored in the liver for many years.

Difference Between Fat Soluble and Water Soluble

Functions and Sources of Vitamins

Each of the 13 vitamins plays a specific role in the body. It’s important to get enough of each vitamin to maintain optimal health.

1. Vitamin A (retinol) helps form and maintain healthy teeth, bones, soft tissue, mucus membranes, and skin. Vitamin A is found in dark-colored fruit, dark leafy vegetables, egg yolks, fortified milk and dairy products (cheese, yogurt, butter, and cream), and meats such as liver, beef, and fish.
2. Vitamin C (ascorbic acid) is an antioxidant that supports healthy teeth and gums. It helps the body absorb iron and maintain healthy tissue. This vitamin is also considered to have immunity-boosting properties, as it helps wounds to heal. Vitamin C is found in citrus fruits and other vegetables including broccoli, brussels sprouts, cabbage, cauliflower, potatoes, spinach, and tomatoes.
3. Vitamin D is known as the “sunshine vitamin” because the body produces it after sun exposure. Depending on location and skin pigmentation, the body only needs 10 to 15 minutes of sunshine a few times a week to produce all of the vitamin D it needs to function. Vitamin D is a fat-soluble vitamin that helps the body absorb calcium, a mineral required for the development and maintenance of healthy teeth and bones. Vitamin D also helps maintain the proper levels of calcium and phosphorus in the blood. Vitamin D is found in fatty fish (salmon, mackerel, herring, and orange roughy), fish liver oils, fortified cereals, and fortified milk and dairy products (cheese, yogurt, butter, and cream). People who live in areas with limited sunlight may not make enough vitamin D and it’s difficult to get enough vitamin D from food sources alone.  This is when supplementation can help.
4. Vitamin E (tocopherol) is an antioxidant that helps the body form red blood cells and also allows for the use of Vitamin K. Vitamin E is found in avocado, dark green vegetables (spinach, broccoli, asparagus, and turnip greens), oils (safflower, corn, and sunflower), papayas, mangos, nuts and seeds, and wheat germ.
5. Vitamin K is essential for blood coagulation and may also support bone health. Vitamin K is found in cabbage, cauliflower, cereals, dark green vegetables (broccoli, Brussels sprouts, and asparagus), dark leafy vegetables (spinach, kale, collards, and turnip greens), and meat products such as fish, liver, beef, and eggs.
6. Vitamin B1 (thiamine) helps cells convert carbohydrates into energy. This vitamin also supports heart function and healthy nerve cells. Thiamine is found in dried milk, eggs, enriched breads, lean meats, legume, nuts and seeds, organ meats, peas, and whole grains.
7. Vitamin B2 (riboflavin) works with the other B-vitamins. It is important for body growth and red blood cell production. Riboflavin is found in asparagus, broccoli, eggs, kidneys, lean meats, liver, low-fat milk, and spinach.
8. Vitamin B3 (niacin) helps maintain healthy skin and nerves. It can also help lower cholesterol. Niacin is found in avocado, eggs, enriched breads and fortified cereals, fish, lean meats, legumes, nuts, potatoes, and poultry.
9. Vitamin B5 (pantothenic acid) is essential for the metabolism of food. It also assists in the production of hormones. Pantothenic acid is found in avocados, broccoli, eggs, kale, legumes and lentils, milk, mushrooms, organ meats, potatoes, poultry, and whole-grain cereals.
10. Vitamin B6 (pyridoxine) helps produce red blood cells and maintain brain function. Because this vitamin plays a role in the proteins that are part of many chemical reactions in the body, your body requires more of it when you eat more protein. Pyroxidine is found in avocado, bananas, legumes, meat, nuts, poultry, and whole grains.
11. Vitamin B7 (biotin) is essential for the metabolism of proteins and carbohydrates and supports healthy hair, skin, and nails. It also assists in hormone production. Biotin is found in chocolate, cereal, egg yolks, legumes, milk, nuts, organ meats, pork, and yeast.
12. Vitamin B9 (folate) works with vitamin B12 in red blood cell production, It also plays a role in the production of DNA. Folate is especially important for pregnant women, as a deficiency can cause birth defects. While many foods are now fortified with folic acid (a form of folate), folate can be found naturally in asparagus, beets, broccoli, dried beans, leafy green vegetables, lentils, oranges, peanut butter, and wheat germ.
13. Vitamin B12 (cobalamin) helps support metabolism, red blood cell production, and the central nervous system. Cobalamin is found in animal sources such as eggs, meat, milk, organ meats, poultry, and shellfish.

Recommended Dietary Allowances

The Recommended Dietary Allowance (RDA) for each vitamin indicates how much of each vitamin most people should get each day. While the RDA for vitamins may be used as a goal, how much of each vitamin you need depends on factors such as your age, gender, and health. More is not always better, as high doses of certain vitamins can be toxic. This is especially true for fat-soluble vitamins (A, D, E, and K), which are stored in fat cells and can build up in the body. Talk to your healthcare provider about your vitamin needs.

Minerals

Minerals are naturally occurring substances that are essential for building bones, making hormones, regulating your heartbeat, and supporting healthy muscles and brain function.

Minerals can be classified as macrominerals or trace minerals. Macrominerals are needed in larger amounts:

1. Calcium
2. Phosphorus
3. Magnesium
4. Sodium
5. Potassium
6. Chloride
7. Sulfur

Trace minerals are needed in small amounts:

1. Iron
2. Manganese
3. Copper
4. Iodine
5. Zinc
6. Cobalt
7. Fluoride
8. Selenium

The best way to get the minerals your body needs is by eating a wide variety of foods. Minerals have certain functions in the body and can be found in a variety of food sources.Some minerals serve electrolytes. The body uses electrolytes to help regulate nerve and muscle function. Electrolytes are also used to maintain acid-base balance and water balance. Certain disorders can develop if the electrolyte balance is disrupted.

Written by: Omojo Emeje

Reference: Vitagene

Healthy diet is a diet rich in essential nutrients and fluids that helps maintain and improve overall health, maintain healthy body weight and helps individuals feel at their best.

A healthy diet includes;

EATING WELL

1. Dark leafy greens; like spinach, kales, beet greens, broccoli, wild lettuce, bitter leaf, jute leaf, jews mallow, scent leaf and lots more.
2. Non starchy vegetables: like mushrooms, cauliflower, cucumbers, carrot, cabbage, spring onions, garlic, onions, eggplant.
3. Sea food and fish: salmon, tuna, oyster, shrimp.
4. Salt: like sea salt, pink himalayan salt.
5. Red meat from organic grass fed animals (animals in Nigeria are majorly fed on grass).
6. Eggs and chicken; eggs should be eaten by both young and old, up to 5 eggs daily.
7. Dairy products: fermented milk, greek yoghurt, whey.

EATING IN MODERATION

Use coconut oil, avocado oil, animal fats like beef tallow, pork lard, butter for cooking (avoid overheating as too much heat destabilizes it).

LIFESTYLES

– Take walks in the sun for vitamin D and serotonin to boost mood and lower anxiety; exercise the body.

– Sleep uninterrupted for at least 7-8hrs.

– Proper hydration: with spring water being the most nutritious. Drink up to 3 ltrs of water in a day. (Tip: squeeze lemon juice into drinking water).

DITCH

– Sugar and food containing added sugar Fructose ( modern sugar).

– Grains and flour.

– Carbonated drinks.

– Margarine.

– Vegetable and seed oils (canola, soy oil).

– Refined carbs ( pasta, noodles, wheat, bread).

– Alcohol.

– Smoking.

Protect yourself and your loved ones from endless pills and hospital visits. Cut down fat, hydrate properly, prioritise your sleep and live a refreshing life.

Written by: Ololade Oduyomi