Vitamin Mineral Green
Vitamin Mineral Greens

Vitamins
and Minerals boost our immune system, they play an important role in normal growth and development and help cells and organs to do their jobs.


Greens mean Leafy green vegetables that are good sources of vitamins and minerals and we can get these in nature. An essential part of a healthy diet is Leafy Greens. Greens are packed with high levels of fiber, iron, magnesium, potassium, calcium, vitamins, and minerals but low in calories. 

And also green have minimal carbohydrates, sodium, and cholesterol. Eating greens regularly can have a significant amount of health benefits, including reduced risk of obesity, heart disease, mental decline, and high blood pressure.


In this post, first, we discuss vitamins, secondly discussed minerals, and finally, we have discussed greens. So, let's start with vitamins.


Vitamin

Vitamin Mineral Green
Vitamin
Our bodies need Vitamins to develop and function normally. It does different jobs to help keep the human body working properly. 

Some vitamins may help our body to get energy from food or helps blood colt properly and others help to resist infections and keep our nerves healthy.

If you follow the dietary guidelines, will get enough of most of these vitamins from food.


Fat-soluble Vitamins and Water-Soluble Vitamins are two groups of vitamins. Vitamins A, D, E, and K are the four Fat-soluble vitamins that are stored in the body's liver, fatty tissue, and muscles. More easily these vitamins are absorbed by the body in the presence of dietary fat.


Vitamin C and all Vitamin B belong to the Water-Soluble Vitamins groups. There is a total of nine Water-soluble vitamins, and these vitamins do not store in the body. Excess amounts or any leftover of these leave the body through the urine. To prevent shortages or deficiencies in the body, you have to consume these all on a regular basis.

But vitamin B12 is exceptional and can be stored in the liver for many years. And there are some vitamins that like nutrients are also needed in the body such as Choline, Carnitine.


Vitamin Mineral Green
Vitamin A
Let's know some brief about them.

Vitamin A

To maintain healthy teeth, soft tissue, bones, mucous membranes, and skin, Vitamin A is very important. It also averts contaminations, is fundamental to keeping the eyes solid, and enables youngsters to grow appropriately.

Nourishment rich in vitamin-A incorporates orange and yellow foods grown from the ground including mangoes, carrots, sweet potatoes, and pumpkins; dull green vegetables, for example, spinach; liver and eggs.



Vitamins-B

Vitamin Mineral Green
Vitamins B
These vitamins including Niacin, Thiamine, and folate enable the body to consume supplements to discharge vitality for building and repairing the body’s tissues. Wellsprings of B vitamins incorporate dull green vegetables, meat, poultry, fish, liver, milk, and eggs. For the human body, Vitamin B6 and Vitamin B12 are more important.


Vitamin B1

It is known as Thiamine which helps the body cells change carbohydrates into energy. During pregnancy and breastfeeding, getting enough carbohydrates is very important. For heart function and healthy nerve cells, it is an essential part.


Vitamin B2

Also called Riboflavin is important for body growth and the production of red blood cells.


Vitamin B3 or Niacin

It helps maintain healthy skin and nerves that contain B vitamins and also has cholesterol-lowering effects at higher doses.


Vitamin B5

It is also known as Pantothenic acid, it is essential for the metabolism of food. In the production of Cholesterol and hormones, it plays a very important role.

Vitamin B6

is also known as pyridoxine. It helps to maintain brain function and to form red blood cells. Proteins that are a part of many chemical reactions, vitamin B6 play an important role in the proteins.


Like the other B Vitamins, vitamin B12 is also important to metabolism. It helps to maintain the central nervous system and to form red blood cells.


Vitamin C

Vitamin Mineral Green
Vitamin C

Vitamin C encourages the body to retain press and to utilize supplements to assemble bones and veins. It is well-known as ascorbic acid, it is an antioxidant that promotes healthy teeth and gums.

It helps the body to maintain healthy tissue and absorb iron. For wound healing, It is also an essential part. The most organic product, particularly citrus foods grown from the ground vegetables including potatoes are great wellsprings of vitamin C.




Vitamin D

It is found in milk, eggs, and angel oils and it is additionally delivered by the body when the skin is presented to daylight. It is also well-known as the "Sunshine Vitamin". For most people at most latitudes, 10 to 15 minutes of sunshine 3 times a week is enough to produce the body's requirement of vitamin D.

Vitamin Mineral Green
Vitamin D

Getting enough Vitamin D from food sources alone is very hard. So, they may not make enough vitamin D, who s people don't live in a sunny place. To absorb calcium vitamin D helps the body.

That's why, for the maintenance of healthy teeth & bones and also for normal development you need calcium. This vitamin also helps to maintain proper blood levels of calcium and phosphorus.


Vitamin E

It is an antioxidant that is well-known as tocopherol and it helps the body form red blood cells and uses vitamin K.


Vitamin K

It is very important to the human body because Blood would not stick together without vitamin K. Some medical research says that it is important for bone health.


Biotin

It is essential for the metabolism of Carbohydrates and proteins, and in the production of Cholesterol and hormones.


Folate

It helps to form red blood cells for this it works with vitamin B12.  It controls tissue growth and cell function, and the production of DNA, it plays an important role. 

Low levels of folate are connected to the birth defects such as spina bifida, so pregnant women should be sure to get enough folate.


Choline

It helps in the nervous system and in the normal functioning of the brain. Swelling in the liver is a cause of a lack of choline.


Carnitine

In the human body, carnitine plays an important role to change fatty acids into energy.


Minerals

Vitamin Mineral Green
Minerals
The mineral is a naturally occurring inorganic solid, with a definite chemical composition, and an ordered atomic arrangement that our bodies need to develop and function normally. 

Minerals are naturally occurring in foods like cereals, bread, meat, fish, milk, dairy, nuts, fruit (especially dried fruit), and vegetables.

For human health, Some minerals are more needed than others. These include calcium, potassium,  phosphorus, sodium, magnesium, chloride, iron, zinc, chromium, iodine, copper, fluoride, molybdenum, manganese, and selenium.

 

Let's know some brief about these minerals.

Calcium

Calcium is a major electrolyte mineral that is most often associated with healthy bones and teeth. Although it also plays an important role in helping muscles to contract, in blood clotting, and regulating normal heart rhythms and nerve functions.

 

Vitamin Mineral Green
Calcium

According to the Dietary Guidelines for Americans, calcium is one of the nutrients of concern alongside magnesium and vitamins D and E.

 

In the human body Calcium is the most prevalent mineral, it plays an important role in maintaining healthy bones and teeth. According to the National Health and Nutrition Examination Survey, a large proportion of people don't consume enough calcium.

In the survey, NHANES says that 40% of adults had an inadequate intake of these nutrients.

 

This mineral also has functions that support muscle contraction, blood clotting, nerve impulses, etc.

 

Medical research says that the best source of this mineral is dairy foods. But some non-dairy food also is relatively high in this mineral.

 

Chloride

Another major mineral is Chloride. Also, it is an electrolyte that plays a role in regulating fluids within the body.

Generally, from the dining table salt, most people consume an adequate amount of chloride.

 

Chromium

In the human body, chromium work for digestive breakdown and absorption of fat, carbohydrates, and protein. It is a trace mineral, so we only require a small amount of this nutrient each day.

 

Cobalt: Like Chromium, Cobalt is also a trace mineral and our body only requires minimal amounts each day.

This is a component of vitamin B12, so getting enough vitamin B12 provides the requisite amounts of cobalt.

 

Copper

Though Copper is a trace mineral, this mineral is present in a wide range of different foods.

In the human body, this mineral has several crucial functions and it is a vital part of several important proteins and enzymes within the body that ensure the optimal function of the nervous system and the cardiovascular system, among others.

 

Iodine

Vitamin Mineral Green
Iodine

Iodine
is also a trace mineral and in producing thyroid hormones it plays a vital role.

That's why either excessive or insufficient iodine intake adversely can impact thyroid health. According to health researchers, thought that approximately two billion people are deficient in iodine globally.

 

Iron

There is an essential trace mineral that is Iron. It is available in two different dietary forms. Such as:

  • Heme iron (animal foods)
  • Non-heme iron (plant foods)

 

A sufficient intake of iron plays a vital role to produce hemoglobin, which is a compound that carries oxygen within the blood.

 

That's why the inadequate iron intake is a risk factor for developing iron-deficiency anemia.

 

Magnesium

In the human body, Magnesium plays many crucial roles, such as supporting muscle, energy production, and nerve function. Low magnesium levels usually don't cause symptoms. However, chronically low levels can increase the risk of heart disease, type 2 diabetes, osteoporosis, and high blood pressure.

 

In the human body to support muscle and nerve function and energy production Magnesium plays many crucial roles. Low levels of magnesium usually don't cause symptoms. It is a major electrolyte mineral, so a chronically low level can increase the risk of heart disease, high blood pressure, osteoporosis, and type 2 diabetes.

 

A note, research shows that around half of the US population consumes less than the recommended amount of magnesium.

 

Manganese

Vitamin Mineral Green
Manganese

Manganese helps the body form bones, blood clotting factors, connective tissue, and sex hormones. It is an essential trace mineral that also plays a role in carbohydrate and fat metabolism, blood sugar regulation, and calcium absorption, but for the human body, it requires in relatively low amounts. Manganese is also necessary for nerve function and the normal brain.

 

It is also one of the most prevalent minerals in food, and a wide range of animal-based foods and plant-based contain it.

 

Molybdenum

Molybdenum is one of the lesser-known but essential trace minerals. In the human body, it plays a vital role for numerous enzymes, such as sulfite oxidase and nitrogenase. This mineral is found in foods such as cheese, cereal grains, milk, legumes, nuts, leafy vegetables, and organ meats. It is most commonly used for molybdenum deficiency.

 

Phosphorus

According to medical science, Phosphorus is one of the major minerals that makes up 1% of a person's total body weight and it is an important component of bone and teeth. Even, about 85% of the human body's phosphorus is in the teeth and bones. Though a small amount of phosphorous is also present in cells and tissues throughout the body. 

 

It plays an essential role in how the body stores and uses energy and also helps to filter out waste in the kidneys. After a workout, it helps to reduce the pain of muscle.

 

Potassium

Potassium is also one of the major essential minerals that are needed by all tissues in the body. The primary role of Potassium is in regulating the blood pressure in the human body. Sometimes it is referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions. Potassium is available in many foods naturally and as a supplement.

 

Potassium plays a vital role in determining fluid balance inside and outside of cells alongside sodium.

 

This mineral has many important functions, so the human body needs the mineral in relatively high amounts.

 

Selenium


Selenium is an essential trace mineral and component of various enzymes and proteins, called selenoproteins, that helps to make DNA and protect against cell damage and function. These proteins also play a vital role, in the reproduction and metabolism of thyroid hormones.

 

Sodium

Vitamin Mineral Green
Sodium
Sodium also plays a vital role in the human body, it helps to maintain normal blood pressure, regulates the body's fluid balance, and supports the work of nerves and muscles.

 

As well as potassium sodium is also a major electrolyte mineral, that helps to determine fluid balance within the body.

 

Though sodium is an important mineral, a high level of intake of this mineral can lead to hypertension and increased blood pressure in some individuals.

 

Zinc

Vitamin Mineral Green
Zinc

Zinc is an essential trace mineral that, helps the immune system and metabolism function and supports the normal growth and repair of cells and tissues in the human body. It also plays an important role to wound healing and the sense of human smell and taste. We get enough zinc with a varied diet. Such chicken, red meat, and fortified breakfast cereals are good sources of zinc.

 




Greens: Now we will know a brief about Greens

Vitamin Mineral Green
Greens
Leafy greens play an important role in a healthy heart in a number of ways. These greens contain vitamins, fiber, and minerals but are low in calories.

They contain folate, which protects against heart disease and stroke, contain potassium, which lowers high blood pressure; and also contain fiber, which keeps cholesterol in check.

 

Let's try to figure out how greens food is helping us.

 

 Low in fat

As mentioned before that greens food are low in fat. Enriched with vitamins, this green food help in cutting unnecessary fat.

 

Beneficial for digestion

Green foods are fiber-rich foods. Such as broccoli, leafy greens, cabbage, beans, etc. That helps to good digestion and a healthy digestive tract.

 

Regeneration of new cells

Green foods like peas, beans, and asparagus are contained huge folic acid that helps the human body to produce and maintain new cells.

 

Eye and Cognitive health

Green foods are always good for the eyes. Because it contains phytochemicals like zeaxanthin and lutein that are available in dark leafy green vegetables. These help to reduce the risk factor of macular degeneration and cataract that is the cause of blindness in the elderly. These also help to reduce the risk of a certain type of cancer.

 

Leafy Greens contain vitamin K which is associated with numerous health benefits including maintaining healthy blood vessels, lessening the risk of heart problems, and preventing bone loss with aging. 

 

Leafy Greens

Recent studies have also found vitamin K reduces the incidence of age-related dementia and may promote eye health.

 

Allergies

The antioxidant compound help to reduce a wide range of allergens. Japanese researchers found that EGCG is the abundant antioxidant compound in green tea. So, they said that it may help stop your body from mounting an immune response to a wide range of allergens, including pollen, pet dander, and dust.

 

Some additions to greens powders like wheatgrass, green tea extract, or other herbs can cause allergic reactions or side effects like headaches and nausea. 

 

Pregnancy or Breastfeeding Concerns

The nutritional supplements and added herbal in greens powders could pose certain risks for pregnant or breastfeeding women, as the effects of these supplements are not well known.

 

​Anti-cancerous

Greens contain Quercetin which is a bioflavonoid. Antioxidants are found in the flavonoid, which has unique anti-cancer properties.

 

Good immunity

Greens contain a high level of vitamins and minerals associated with maintaining a healthy immune system. Greens contain a huge amount of vitamin A, which enhances immunity because Vitamin A has anti-inflammatory properties.

 

​Diabetic-friendly

Greens contain a low level of Glycemic Index (GI) that is helpful for those suffering from type 2 diabetes. Because GI is the measurement of carbohydrate-rich foods and their impact on human blood sugar levels.

 

​Great for bones and muscles

Greens play a vital role in bones and muscles because they are the major source of iron and calcium. Medical science says that iron and calcium help in getting stronger bones, blood clotting, and muscle contraction.​


Watch The Video


Related Post:


Post a Comment

أحدث أقدم