Vitamin C and Minerals // What is nutrition and What is food (Part-3)

Vitamin C and Minerals

Hello, This is What is nutrition and What is food ( part-3) . If you are not see the part 1 , and wanted to see and read part-1 click here.
Part-2 click here.
Vitamin C and Minerals

Vitamin C (ascorbic acid)

Fresh vegetables and fresh fruits provide vitamin C. Vegetables include Vitamin C in radishes, lettuce leaves, coriander leaves, mint leaves, green chilies, cauliflower, pumpkin, etc.

Fruits like mangoes, lemons, oranges, tomatoes, pineapples, guavas, etc. are sources of vitamin C. Dried fruits and seeds and canned foods do not contain this vitamin.

Vitamin C and Minerals

The functions of Vitamin C in the body are:

1. The cells of the skin, bones, teeth, etc. are attached to each other to form a strong bond.

2. Helps in the reconstruction of wounds in the body.

3. Keeps teeth and gums strong.

4. Vitamin C plays an important role in the metabolism of fats, carbs and amino acids.

5. Keeps skin smooth and radiant.

6. Prevents disease.

Acute deficiency of vitamin C causes scurvy. In the absence of (a) the bone structure cannot be strong and sturdy. (B) The skin is sore, the wound is too late to dry. (C) Swelling of the gums and enamel of the teeth. Teeth weaken and fall out prematurely. (D) The immune system is weakened and it is easy to catch cold.

Vitamin C and Minerals


Minerals like minerals or mineral salts are also essential for the normal growth and nutrition of the organism. Minerals mainly help in cell formation. Animals get minerals mainly from vegetable food.

We meet our mineral needs through vegetables, fruits, milk, eggs, fish and drinking water. Below are the sources of important minerals needed by the body, nutritional value and deficiency problems:

Vitamin C and Minerals

Iron (Fe)

Iron is a major component of blood. The amount of iron in every 100 ml of blood is about 50 mg. It is stored in the liver, spleen, bone marrow and red blood cells. Cauliflower leaves are a vegetable source of iron Nuts, neem leaves, figs, raw bananas, corn, wheat, nuts, barley etc.

Animal sources are fish, meat, eggs, liver etc. The main function of iron is to aid in the formation of hemoglobin. The amount of hemoglobin

Animal sources are fish, meat, eggs, liver etc. The main function of iron is to aid in the formation of hemoglobin. When the amount of hemoglobin decreases, anemia occurs. Symptoms of anemia include pale eyes, swollen limbs, weakness, dizziness, palpitations, etc.

Vitamin C and Minerals

Calcium (Ca)

It is a major component of animal bones and teeth. Calcium is two percent of the total body weight. The amount of calcium in the body is the highest among minerals. Bones and teeth combine with phosphorus and magnesium to store 90% of it in the body. Its presence in the blood and lymph is noticeable.

Vegetable sources of calcium are: pulses, sesame, soybeans, cauliflower, carrots, spinach, spinach, spinach, cabbage, cabbage and fruit.

Animal sources are: milk, eggs, small fish, dried fish etc.

Calcium is an essential mineral for keeping bones and teeth strong. In addition Calcium helps in blood circulation, normal contraction of heart muscle and nerve and muscle circulation. Calcium deficiency causes rickets and osteomalacia in older women. In the absence of this, the teeth of the children are delayed and their blood circulation is disrupted.

Vitamin C and Minerals

Phosphorus (P)

Phosphorus is second only to calcium in mineral salts. Phosphorus is also a major component of bones like calcium.

Phosphorus is stored in bones, liver and plasma. Phosphorus plays a major role in energy production by the formation of nucleic acids, nuclear proteins and metabolism of sugars.

Vegetable sources of phosphorus are: grain grains, beans, barbati, peas, nuts etc. Animal sources are: eggs, milk, fish, meat, liver, etc. The main function of phosphorus is to form bones and teeth like calcium.

Phosphorus deficiency causes rickets, osteoporosis, tooth decay. Adequate amount of protein and calcium in the diet does not cause phosphorus deficiency.

Read more:
What is nutrition and What is food(part -1)
What is nutrition and What is food ? (Part-2)

Vitamin C and Minerals


Water is a major component of food. Water is essential for the human body. Body structure and internal Work cannot go on without water. 60% -75% of our body weight is water. Our blood, Water is needed for the formation of flesh, nerves, teeth, bones, etc.Body cell formation and all the physiological processes of the cell cannot be accomplished without water.Through water, various essential elements of the body are transported to different parts of the body. It acts as a solvent in the body and helps in digestion and absorption of nutrients. As a result of metabolism, water removes harmful and toxic substances like urea, ammonia etc. from the body in the form of water, urine and sweat. In addition, water regulates body temperature through the excretion of sweat and evaporation from the body.

Vitamin C and Minerals and water

Body water sources:

1. Drinking water, drinks such as: tea, milk, coffee, sherbet.

2. Different foods such as vegetables and fruits. When the total amount of water emitted from the body is equal to the amount of water received, the water balance in the body is maintained. An adult should drink 2-3 liters of water daily, because about 8 The amount of water goes out of our body every day.

In hot weather, hard work causes dehydration. At this time the amount of water to drink should be increased. If diabetes is not under control, frequent urination can lead to dehydration. When there is a lack of water in the body, there is intense thirst, blood circulation is disturbed, the skin becomes wrinkled.

Lack of water weakens the nerves and muscles. Acidosis is caused by the loss of acid and alkali balance in the body. When body water is reduced by 10%, definition is lost and even death can occur. Excessive vomiting, diarrhea, etc. can also cause a lot of water to come out of the body.The patient has to take food saline as soon as possible to eliminate the lack of water in the body.

Food saline replenishes the amount of water and salt that is excreted from the body and maintains the balance of water and salt in the body. (If you don’t have food saline at home, you can make food saline by mixing a pinch of salt, a handful of molasses or sugar and a glass of water.)

Vitamin C and Minerals and Raffles

Raffles or scales

Apart from the food ingredients that have been talked about so far, there is another important food Ingredients are raffed or fibrous foods. Raffles are mainly found in plants. Cereals, pulses, Potatoes, peeled fresh fruits and vegetables are the main source of raffia. Apart from these, dried fruits, cumin, coriander, peas, etc. contain a good amount of raffia. These foods are long fibrous The part is called Rafez. Rafage is basically a cell wall made of cellulose. Rafez is ours It is true that it does not provide any nutrition to the body but it helps to prevent diseases like constipation, heart disease, diabetes etc. However, exactly how these diseases are prevented is not yet known. Rafage can be transported directly through the esophagus. It can prevent disease as it does not form any lumps in the esophagus.

Vitamin C and Minerals

The importance of raffed food

1. It helps in digestion. Raffles absorb water and increase the amount of feces.
2. Helps in excretion of indigestible food from the body.
3. It helps reduce excess body fat.
4. It works to reduce the tendency to repeated hunger.
5. It is thought that eating raffed foods can lead to gallbladder disease, esophageal and colon cancer,
Hemorrhoids, appendicitis, heart disease and obesity are greatly reduced.

For this reason, 20-30 grams of fibrous food should be taken daily. This amount from vegetables and fruits
It is possible to get fiber.

Vitamin C and Minerals
Vitamin C and Minerals

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