میکرونوترینت‌ها: کلید سلامتی خوب

Micronutrients, which comprise minerals and vitamins, are essential for a variety of biological processes such as growth, immune response, regulation of gene expression and cognitive functions. Micronutrients: The Key to Good Health presents key information about the causes, signs and symptoms of micronutrient deficiencies along with remedial dietary measures. The book also provides authentic knowledge of the nature, structure and metabolic functions of vitamins and essential minerals in a reader-friendly manner. The aim of the book is to provide comprehensive knowledge about micronutrients and their role in a balanced diet for maintaining personal health. Key features: - Covers the basics of nutrition and the importance of micronutrients in health over 5 reader-friendly chapters - Covers metabolic functions of micronutrients - Covers the development of micronutrient rich food products - Includes information about micronutrient deficiencies with remedial dietary measures in terms of ready-to-eat food supplements in a precise manner - Includes information about phytochemical nutrients, prebiotics and probiotics - Informs the reader about myths on micronutrients - Includes several informative illustrations, tables and appendices on daily nutrient requirements, diet assessment and composition and much more, This book serves as a ready reference for the health science students, public health workers, nutrition professionals, and health-conscious readers. Cover Title Copyright End User License Agreement Contents Foreword Preface Acknowledgement Dedication Macro and Micronutrients: An Overview INTRODUCTION Nutritive Values of Foods Food Groups How are Nutrients from Food Absorbed by the Body? How Do We Get Energy from Foods? a). Carbohydrates in Our Diet How Do Carbohydrates Get Absorbed in the Body? How Much Carbohydrates Do We Need in the Diet? b). Fats in Our Diet Saturated Fats Mono-unsaturated Fats Poly-unsaturated Fats How Much Fat Do We Need in Our Diet? How to Achieve a Balance in Good Fats and Bad Fats in Our Diet? c). Proteins in Our Diet How are Proteins Absorbed in the Body? Why Do We Need Proteins? Good Sources of Protein in Our Diets: How Much Protein Do We Need? Energy from Food How Do We Spend Energy? Energy Requirement Water Macronutrients and Health Metabolic Linkages of Macro and Micronutrients CONCLUDING REMARKS NOTES REFERENCES Insight of Micronutrients INTRODUCTION What is the Link Between Micronutrients and Metabolism? What are Micronutrient Antioxidants? How Much Micronutrients Do We Need in Our Daily Diet? Why Do We Need Vitamins in our Diet? METABOLIC FUNCTIONS, FOOD SOURCES AND RDA OF WATER-SOLUBLE VITAMINS Thiamine (Vitamin B1) Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Thiamine Absorption Riboflavin (Vitamin B2) Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Riboflavin Absorption Niacin (Vitamin B3) Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Niacin Absorption Pantothenic Acid (Vitamin B5) Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Vitamin B5 Absorption Pyridoxine (Vitamin B6) Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Vitamin B6 Absorption Biotin (Vitamin B7) Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Biotin Absorption Folate (Vitamin B9) Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Folate Absorption Vitamin B12 Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Vitamin B12 Absorption Choline (Cofactor of the B Vitamins) Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Choline Absorption Vitamin C (Ascorbic Acid) Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Vitamin C Absorption METABOLIC FUNCTIONS, FOOD SOURCES AND RDA OF FAT-SOLUBLE VITAMINS Vitamin A Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Vitamin A Absorption Vitamin β-carotene Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of β-Carotene Absorption Vitamin D Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Sunshine source Good Dietary Sources of Vitamin D Absorption Vitamin E (alpha-Tocopherol) Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Vitamin E Absorption Vitamin K (Menadione) Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Vitamin K Absorption WHY DO WE NEED MINERALS IN OUR DIET? METABOLIC FUNCTIONS, FOOD SOURCES AND RDA OF ESSENTIAL MINERALS Calcium Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Calcium Absorption Chloride Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Chloride Absorption Chromium Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Chromium Absorption Copper Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Copper Absorption Iodine Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Iodine Absorption Iron Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Iron Absorption Magnesium Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Magnesium Absorption Manganese Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Manganese Absorption Molybdenum Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Molybdenum Absorption Phosphorus Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Phosphorus Absorption Potassium Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Potassium Absorption Selenium Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Selenium Absorption Sodium Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Sodium Absorption Zinc Nature, Structure and Body Stores Metabolic Functions Recommended Daily Intakes Good Dietary Sources of Zinc Absorption MICRONUTRIENT INTERACTIONS Loss of Vitamins and Minerals from Farm to Table Water-soluble Vitamins Fat-soluble Vitamins Enzymes Tips for Minimising the Loss of Micronutrients CONCLUDING REMARKS NOTES REFERENCES Development of Micronutrient-rich Food Products INTRODUCTION A). FOOD SOURCES AND PRACTICAL TIPS FOR MAKING NUTRITIOUS HEALTHY FOOD PRODUCTS Cereals Tips for Choice of Cereal Pulses Tips for Choice of Pulses Vegetables Tips for Choice of Leafy Vegetables Tips for Choice of Other Vegetables Tips for Choice of Roots & Tubers Fruit Tips for Choice of Fruits Nuts and Oil Seeds Tips for Choice of Nuts and Oilseeds Spices Tips for Choice of Nutritious and Friendly Spices Animal Foods Tips for Choice of Animal Foods Micronutrient Quality of Cooked Foods How Does Cooking Affect What We Eat? Good Practices to Follow While Preparing Food Cereals and Pulses Vegetables and Fruits Nuts and Oil Seeds Fats and Oils Milk and Milk Products Meat, Fish, Poultry (MFP) Practices to Avoid While Preparing Food Cereals and Pulses Vegetables and Fruits Nuts and Oil Seeds Oils and Fats Milk and Milk Products Meat, Fish, Poultry (MFP) Preferred Cooking Types Tips for Food Storage B). DEVELOPMENT OF MICRONUTRIENT-RICH RECIPES FOR VARIOUS AGE GROUPS Weaning Foods Vegetable Soups Pulses Soups 1.3 Fresh Fruit Juices Semi-solid Foods (1-2 years children): Meals for Children: (3-5 Years) 4. Meals for Children (6-10 Years): Meals for Adolescents and Adults Some Specific Vitamin-Mineral-Rich Recipes What Should Be the Composition of Daily Diet? Planning a Healthy Diet CONCLUDING REMARKS REFERENCES Linkages Between Micronutrients and Health INTRODUCTION How to Identify Micronutrient Deficiency? HOW CAN WE TACKLE MULTIPLE MICRONUTRIENT DEFICINECIES? I. MICRONUTRIENT DEFICIENCIES –– CAUSES, SYMPTOMS AND REMEDIAL MEASURES A). VITAMINS Thiamine (Vitamin B1) (Coenzyme: Thiamin pyrophosphate (TPP)) Causes of Deficiency Signs and Symptoms Prevention and Diet therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Riboflavin (Vitamin B2) Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Vitamin B3 (Niacin, Nicotinic Acid) Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Pantothenic Acid (Vitamin B5) Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Pyridoxine (Vitamin B6) Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Biotin (Vitamin B7) Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Vitamin B9 (Folic Acid, Folate, Folacin) Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Vitamin B12 (Cobalamin) Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Choline Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Vitamin C (Ascorbic acid) Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Vitamin A Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Vitamin D (Cholecalciferol) Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Non-dietary Sources of Vitamin D Therapeutic Uses Upper Limit for Intake Toxic Effects Vitamin E (alpha Tocopherol) Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Vitamin K (Menadione) Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects B). MINERALS Calcium Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Chromium Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Copper Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Non-dietary Sources of Copper Therapeutic Uses Upper Limit for Intake Toxic Effects Iodine Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Iron Causes of deficiency Signs and symptoms Prevention and Diet Therapy Non-dietary Sources of Iron Therapeutic Uses Upper Limit for Iron Intake Toxic Effects Magnesium Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Manganese Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy/ Treatment Therapeutic Uses Upper Limit for Intake Toxic Effects Molybdenum Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Phosphorus Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Potassium Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Selenium Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects Sodium Causes of Deficiency Signs and Symptoms Prevention and Diet Therapy High Sodium Containing Foods to Avoid Upper Limit for Intake Toxic Effects Zinc Causes of Deficiency Signs & Symptoms Prevention and Diet Therapy Therapeutic Uses Upper Limit for Intake Toxic Effects II. MICRONUTRIENT DENSITY OF FOODS AND APPROACH OF YOGA TOWARDS HEALTHY DIET III. MICRONUTRIENTS AND HEALTH AT DIFFERENT LIFE STAGE Pregnancy and Lactation Remedial Measures Childhood and Adolescence Growth Six Essential Micronutrients for Growth Growth Faltering Remedial Measures Risk of Low Bone Mass and Fractures in Childhood Remedial Measures Childhood Obesity Metabolic Syndrome Remedial Measures Adulthood Micronutrient Deficiencies and Health in Adults Osteoporosis in Adults Remedial Measures Obesity and Metabolic Syndrome in Adults Micronutrient Deficiencies and Obesity Remedial Measures IV ROLE OF MICRONUTRIENTS AS ADJUNCT THERAPY IN COVID-19 CONCLUDING REMARKS NOTES REFERENCES Interrelationships of Phytochemicals, Micronutrients, Gut Microbiome and Health INTRODUCTION PHYTOCHEMICALS Effect of processing on phytochemicals in plant foods Bioavailability of Phytochemicals Functions and Synergistic Effects of Phytochemicals Carotenoids Polyphenols Flavonoids Antioxidant Phytochemicals Good Dietary Sources of Antioxidants Anti-inflammatory effects of Phytochemicals Phytochemicals and Micronutrients as Health Promoters Phytochemicals and Micronutrients in Colourful Fruits and Vegetables and Associated Health Benefits Importance of Dietary Fibre Therapeutic Uses of High Fibre Diet How to Include Fibre in Diet? ENZYMES IN FOODS Effect of Heat, pH and Moisture on Action of Enzymes GUT MICROBIOME, PREBIOTICS AND PROBIOTICS Structure and Development of Microbiota Diet and Gut Microbiota Metabolism and Functions of the Gut Microbiome Gut Microbiome and Health Optimising the Gut Microbiota Through Diet Effect of Phytochemicals on Gut Microbiota CONCLUDING REMARKS REFERENCES Appendices Subject Index Back Cover