Assignment 1

Fitness and Wellness

Name: Aruba Anwar

Major: BBA (Hons.)

Semester: 7

Section: A

Submitted To: Qurat Ul Ain Aleem

Date: 11th September 2019

 MICRO-NUTRIENTS

Micronutrients are one of the major groups of nutrients vital for our body. The term
‘micronutrients’ is used to describe vitamins and minerals in general. These are essential
elements required by organisms in small quantities throughout life to support a range of
physiological functions to maintain health. Macronutrients, on the other hand, include
proteins, fats and carbohydrates. As humans we must obtain micronutrients from food since
our body cannot produce vitamins and minerals on its own. Micronutrients are also referred
to as essential nutrients. The micronutrient content of each food is different, so it’s best to
eat a variety of foods to get a balanced dose. The daily required amount of micronutrients for
an average adult is 100 milligrams, whereas macronutrients are required in ratio with
calorie intake. The acceptable macronutrient distribution ranges are 45–65% of
your daily calories from carbs, 20–35% from fats and 10–35% from protein.

VITAMINS:

Vitamins are organic compounds made by plants and animals which can be broken down
by heat, acid or air. Vitamins are needed in small quantities to sustain life. Most vitamins
need to come from food because the human body either produces vitamins on a minuscule
scale or produces none at all. Each organism has different vitamin requirements. There are
13 known vitamins. Vitamins always contain carbon; therefore, they are classified as
organic. Food is the best source of vitamins, but some people may be advised by a
physician to use supplements. Vitamins are mainly of two types:

1. Water soluble
2. Fat soluble.
1. Water soluble vitamins: Water-soluble vitamins do not stay in the body for long.
The body cannot store them and because of this, water-soluble vitamins need to be
replaced more often than fat-soluble ones.
2. Fat soluble vitamins: Fat-soluble vitamins are stored in the fatty tissues of the body
and the liver. Vitamins A, D, E, and K are fat-soluble. These are easier to store than
water-soluble vitamins, and they can stay in the body as reserves for days, and
sometimes months.
 Vitamins Type Functions Sources Excess Deficiency
Preserve eyesight, Sweet potato, Joint pain, dry Poor teeth and
Vitamin A It is fat soluble healthy immune milk, cheese, kale, skin, cracked bone growth,
system, healthy spinach, carrots, lips, nausea and night blindness
skin and bones, broccoli, apricots. weight loss and and eye
hormone synthesis birth defects for disorders and
pregnant women. diarrhea
Improves brain Meat, banana, Nerves Skin disorders,
Vitamin B6 It is water health, prevent and whole-grains, damaging, lose anemia, damage
soluble. treat anemia, treat vegetables, nuts control of body to parts of
nausea during movements, nervous system
pregnancy, reduce patchy skin, and other than brain
heart disease risk, nausea. and spinal cord.
help prevent cancer
Strong antioxidant, Citrus fruits, Nausea, diarrhea, Bleeding sores,
Vitamin C It is water lower blood melons, green and fatigue. tooth loss,
soluble pressure increase red bell peppers, Anemia, reduced
iron absorption, vegetables and rate of skin
helps in weight winter squash. healing.
loss, boost immune
system
Strong bones and Sunlight, fatty Kidney stones, Softening of
Vitamin D It is fat teeth , regulates fish, eggs, beef fatigue, bones in adults
soluble. insulin levels and liver and calcification of and fractures,
aid diabetes mushrooms. soft tissues muscle
management, weakness,
support lungs anxiety and
function depression

Prevent coronary Kiwi, almonds, Blurred visions, Anemia in

Vitamin E It is fat heart disease, milk, whole rash, bruising, newborns ,
soluble. promote eye health. grains, eggs, nuts stomach cramps muscle weakness
 Blood clotting , Leafy green Increase clotting Bleeding
Vitamin K It is fat soluble bone metabolism, vegetables, time, leads to problems
regulates blood avocado, kiwi, hemorrhage
calcium levels parsley
Helps make DNA, Fish, dairy Outbreaks to Immature red
B12 It is water keeps body’s products, meat, acne, dizziness, blood cells,
soluble. nerves and blood eggs, poultry anxiety, weakness,
cells healthy vomiting
Makes blood cells, Meats, whole- Heat burn, Insomnia,
B5 It is water converts food into grains, broccoli, dehydration, depression,
soluble energy avocados joint pain, burning feet,
calcification in upper respiratory
blood vessels infection
 MINERALS:

Minerals play an important role in growth, bone health, fluid balance and several other
processes. The major minerals which are used and stored in large quantities in the body, are
calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. The
trace minerals are just as vital to our health as the major minerals, but we don't need them in
large amounts. Minerals in this category include chromium, copper, fluoride, iodine, iron,
manganese, molybdenum, selenium, and zinc.

Minerals Functions Sources Deficiency Excess

Necessary for Milk, cheese, soya Dental changes, Create kidney
Calcium proper structure beans, vegetables, bones becomes stones, interfere with
and function of nuts, broccoli weak, how brain and heart
bones and teeth. osteoporosis works
Help in muscle
function and blood
vessel contraction
Part of bone and Milk and milk Bone diseases Diarrhea, hardening
Phosphorus cell membrane products, meat, lentils, such as rickets in of organs and soft
structure, nuts, whole grains children and tissue
formation of bones osteomalacia in
and teeth. adults ,
balances fluids in Meat, sausages, salted Seizures, High blood pressure,
Sodium the body, helps nuts, beans canned lethargy, stroke, heart failure,
send nerve with salt added restlessness stomach cancer,
impulses, and kidney disease
helps make
muscles contract
Iron Helps provide Beans, lentils, whole – decreased Liver disease, heart
oxygen to muscles grains, fortified production of red problems and
and assists in the breakfast cereals, tofu blood cells, pale diabetes
creation of certain skin, brittle nails,
hormones
 Necessary for Meat, legumes, nuts, Loss of appetite, Nausea, stomach
zinc normal growth, whole-grains, eggs, hair loss, cramps, headache,
immune function seeds, shellfish impaired immune lower immunity
and wound system, diarrhea
healing, helps
blood clot
Assists in thyroid Fish, shrimps, dairy Goiter, weight decrease production
Iodine regulation, products, bread and gain, pregnancy of thyroid hormones,
cereals related issues thyroid cancer

Manganese Helps form bones Almonds, brown rice, impaired Parkinson disease,
and helps leafy green vegetables, reproductive
metabolize amino fruits, dark chocolate, function, skeletal
acids, cholesterol, oatmeal and bran abnormalities,
and carbohydrates. cereals, beans, impaired glucose
legumes tolerance, and
altered
carbohydrate and
lipid metabolism