it gives brief account on the uses and benefits of water minerals and vitamins in our daily lifestyle

1. VITAMINS, MINERALS AND WATER
HUMAN HEALTH AND DISEASE
By,
Joseph Antony Reneese, JRF,
Department of Animal Behaviour & Physiology,
School of Biological Sciences,
Madurai Kamaraj University,
Madurai- 625021.

2. • Vitamins and Minerals are essential for bodily functions such
as helping to fight infection, wound healing, making our bones strong
and regulating hormones. vitamins and minerals can cause toxicity if
consumed in large amounts.
• Vitamins differ from Minerals
• Vitamins are Vitamin A, B, C, D, E & K
• Minerals are Ca, Cl, Mn, Ma, K, Zn, Na, P, etc,.
• Getting enough water every day is important for health. Drinking
water can prevent dehydration, a condition that can cause unclear,
result in mood change, cause your body to overheat, and lead to
constipation and kidney stones.

3. VITAMINS
• Vitamins are organic compounds, they are micronutrients.
• They do not yield energy but help in chemical reactions that happen in our bodies.
• Essential for maintaining the health and development of the human body.
• Vitamins are important to having a balanced diet and fulfilling daily requirements.
• The body is not capable of synthesizing sufficient quantity for daily needs so it should be
provided through food.
• Vitamin deficiency can cause various health issues in humans.
• It is classified into two groups
• Fat-soluble vitamins: Vitamin A, Vitamin D, Vitamin E and Vitamin K
• Water-soluble vitamins: Vitamin B group (B1, B2, B6 and B12) and Vitamin C.

4. VITAMIN A
Functions
- Helps eye adapt to dim light
- Regulates growth
Sources
- Cod liver oil, Liver, Dark leafy veg, Small fishes, Egg yolk.
Deficiency
- night blindness in severe cases
Daily Requirement
125 micrograms

5. VITAMIN B
Different groups is there B1, B2, B6 and B12.
Functions
- Immune maintenance and enhancement
- Blood cell formation and nervous system enhancement.
- Regulates growth
Sources
- Sea food, Meat, Egg, Dairy products, Chick peas.
Deficiency
- Anemia
- Nerve damage
- Tierdness
Daily Requirement
10 micrograms

6. VITAMIN C
Functions
- Immune maintenance and enhancement
- Wound healing
Sources
- Citrus fruits, Kiwi, Sprouts, Tomatoes.
Deficiency
- Scurvy (Bleeding gum, loosening of tooth)
Daily Requirement
60 milligrams

7. VITAMIN D
Functions
- Absorption of Minerals, Hormone production.
- Blood pressure management.
- Nerve health and bone health.
Sources
- Sunlight, Fish oils, Soy bean Egg.
Deficiency
- Rickets (Weakening of bones, curved leg and spine)
- Osteomalacia (Curved bones)
- Osteoporosis (Bone mineral deficiency, change in bone structure.
Daily Requirement
0.4 micrograms

8. VITAMIN E
Functions
- Formation of blood vessels.
- Immune function.
Sources
- Cereals, Green veg, Nuts, Vegetable oils.
Deficiency
- Neurological disorder.
- Muscle weakening.
- Retina degeneration.
Daily Requirement
0.3 micrograms

9. VITAMIN K
Functions
- Strengthen bones.
- Blood health and clotting mechanism.
Sources
- Green vegetables.
Deficiency
- Delay in the blood clot.
- Bone depletion.
Daily Requirement
80 micrograms

10. MINERALS
• Minerals: building blocks of health.
• Minerals are essential micronutrients that play vital roles in various physiological functions within the body.
• Minerals are inorganic elements and are equally important for maintaining health and well-being.
• Minerals can be categorized into two groups:
• Macro-minerals, which are needed in larger amounts
• Calcium (Ca), Magnesium (Mg), Phosphorus (P), Sodium (Na), Potassium (K), Chloride (Cl) and Sulfur (S).
• Trace minerals, which are required in smaller amounts.
• Iron (Fe), Zinc (Zn), Copper (Cu), Selenium (Se), Iodine (I), Manganese (Mn) and Chromium (Cr).

11. CALCIUM (Ca)
Functions
- Essential for strong bones and teeth
- Muscle function, nerve transmission, and blood clotting
Sources
- Green veg, Cereals, Dairy products, Almond.
Deficiency
- Delay in the blood clot.
- Bone depletion.
- Nerve damage.
Daily Requirement
1000 milligrams

12. MAGNESIUM (Mg)
Functions
- Blood pressure and sugar regulation.
- Energy production, Hormone synthesis.
- Normalize heart function.
Sources
- Banana, Beans, Nuts, Wheet.
Deficiency
- Heart disease.
- Muscle sore.
- Hormonal imbalance.
Daily Requirement
400 milligrams

13. PHOSPHORUS (P)
Functions
- Energy production and storage.
- Hormone activation.
- Bone formation.
Sources
- Nuts, Meat, Seafoods, peas.
Deficiency
- Tiredness.
- Bone related problems.
- Hormonal imbalance.
Daily Requirement
1000 milligrams

14. SODIUM (Na)
Functions
- Maintain body fluids.
- Maintain body Electrolyte level.
- Bone formation.
Sources
- Nuts, Meat, Seafoods, peas.
Deficiency
- Muscle cramp.
- Vomiting and energy loss.
Daily Requirement
2300 milligrams

15. POTASSIUM (K)
Functions
- Heart functions.
- Growth and development, Protein formation.
- Blood pressure regulation, body fluid management.
Sources
- Banana, Citrus fruits, Potatoes, Spinach, Yogurt.
Deficiency
- Heart failure.
- Protein deficiency.
Daily Requirement
3500 milligrams

16. CHLORIDE (Cl)
Functions
- Acid-base balance.
- Digestion and conversion of food into energy.
- Nervous system function.
Sources
- Table salt, Tomato.
Deficiency
- Indigestion.
- Low nerve functions.
Daily Requirement
3400 milligrams

17. SULFUR (S)
Functions
- Protein formation and protein quality.
- Part of certain vitamins.
Sources
- Nuts, Meat, Green leafy veg.
Deficiency
- Muscle formation.
- Immune deficiency.
Daily Requirement
850 milligrams

18. IRON (Fe)
Functions
- Maintain Haemoglobin.
- Wound healing.
- Energy production.
Sources
- Nuts, Meat, Green leafy veg
Deficiency
- Anemia.
- Delay in Blood clot.
Daily Requirement
18 milligrams

19. ZINC (Zn)
Functions
- Healing damages tissues.
- Cell growth.
- Immunity.
Sources
- Nuts, Meat, Seafoods, Dairy product.
Deficiency
- Delay in wound healing.
- Diarrhea.
Daily Requirement
11 milligrams

20. COPPER (Cu)
Functions
- Connective tissue formation.
- Iron metabolism.
- Bone formation.
Sources
- Nuts, Chocolate, Whole grains.
Deficiency
- Muscle damage.
- Blood health.
Daily Requirement
2 milligrams

21. SELENIUM (Se)
Functions
- Immunity.
- Thyroid function.
- Reproduction.
Sources
- Egg, Meat, Seafoods, Nuts, Whole grains.
Deficiency
- Infertility.
- Thyroid issues.
Daily Requirement
0.7 milligrams

22. IODINE (I)
Functions
- Growth and Development.
- Thyroid hormone production.
- Reproduction.
Sources
- Potatoes, Seafood, Dairy products, Cereals, Iodized salt.
Deficiency
- Reproductive damage.
- Swelling of thyroid gland (Goiter).
Daily Requirement
0.15 milligrams

23. MANGANESE (Mn)
Functions
- Carbohydrate, Protein and Fat metabolism.
- Cartilage and Bone formation.
- Wound healing.
Sources
- Beans, Nuts, Pineapple, Whole grains, Spinach.
Deficiency
- Poor growth.
- Weakening of bones and delay in bone damage healing.
Daily Requirement
2 milligrams

24. CHROMIUM (Cr)
Functions
- Insulin function.
- Carbohydrate, Protein and Fat metabolism.
Sources
- Broccoli, Meat, Grapes, Citrus fruits, Spices, Whole grains.
Deficiency
- Increase in blood sugar level.
- Lack of energy.
Daily Requirement
2300 milligrams

25. WATER
• water is often referred to as the elixir of life, and with good reason.
• It is an essential component for human health and plays a fundamental role in maintaining bodily functions.
• The human body is composed of around 60% water, underlining its critical importance for overall well-
being.
• We need to consume around 3-5 lit of water based on our physical activity.

26. Hydration and Cellular Function
Water is the primary component of cells, tissues, and organs.
It serves as a medium for chemical reactions, nutrient transport, and waste elimination. adequate
hydration ensures that cells function optimally, supporting processes such as metabolism, energy production,
and communication between cells.
Temperature Regulation
Water has a high heat capacity, making it an effective temperature regulator.
Through processes like sweating and evaporation, the body releases heat, keeping its internal
temperature within a narrow range.
This is crucial for preventing overheating and maintaining physiological balance.

27. Digestion and Nutrient Absorption
Water is essential for the proper digestion of food.
It helps break down complex molecules and supports the absorption of nutrients.
Without water, digestion cannot be done, leading to digestive discomfort and nutrient deficiencies.
Detoxification and Waste Removal
Water plays a vital role in eliminating waste products and toxins from the body.
It supports the function of the kidneys, which filter waste from the blood and produce urine.
Proper hydration helps prevent the build up of harmful substances and supports kidney function.

28. Joint and Tissue Lubrication
Water contributes to the lubrication of joints and the cushioning of tissues.
Adequate hydration helps maintain joint flexibility and reduces the risk of joint pain and injuries.
Maintaining Electrolyte Balance
Electrolytes are minerals that carry electrical charges and are crucial for various bodily functions.
Water helps maintain the balance of electrolytes, such as sodium, potassium, and chloride, which are
essential for nerve and muscle function, fluid balance, and pH regulation.
Cognitive Function and Mood
Even mild dehydration can negatively impact cognitive function, mood, and concentration.
Staying hydrated supports mental clarity and cognitive performance.

29. Tips for Hydration:
• Drink water throughout the day, even when you're not thirsty.
• Consider individual needs, as factors like activity level, climate, and age influence water requirements.
• Consume hydrating foods like fruits and vegetables, which have high water content.
• Limit excessive caffeine and alcohol intake, as they can contribute to dehydration.
• Listen to your body; signs of dehydration include dark urine, dry mouth, and fatigue.
In conclusion, water is a cornerstone of human health. from cellular processes to maintaining bodily
balance, it plays a role in nearly every aspect of our well-being. Prioritizing hydration is a simple yet powerful
way to support overall health and vitality.