Foods Rich in Vanadium – A Micronutrient to Manage Diabetes

Overview

Vitamins and minerals are essential nutrients for our body. They play an important role in the proper functioning of the organs. Their major functional area is our bones, muscles and sense organs; they also help in hormonal and blood production in our body. These nutrients are responsible for our growth and aids proper metabolism. These nutrients are being produced inside our body as well as also present in the surroundings.

Our body needs them in small amount but their deficiency in our body leads to various diseases like – Night blindness, scurvy, osteoporosis, etc. But these deficiencies can be managed by taking these nutrients from vitamin and mineral-rich foods. There are two categories of these minerals – Macronutrients and Micronutrients. Macronutrients are those which our body requires in large amount, for instance – calcium, magnesium, sodium, etc. And the trace of some nutrients that our body requires are considered as micronutrients, For example – copper, zinc, vanadium, boron, cobalt, etc.

Vitamin and Minerals

ROLE OF MINERALS ON OUR BODY

  • Regulate tissue development.
  • Acts as a co-factor for enzyme reactions.
  • They transfer the nutrients throughout the body.
  • Minerals help in muscle contraction and relaxation.
  • Each cell requires these minerals for their function, hence responsible for all activities inside our body.
  • Maintains a proper hormone level in our body.

Vanadium is a trace mineral that helps in various functions, just like vitamins. Our body utilizes this mineral to build bones and teeth and also responsible for hormonal secretions. But in diabetes it is an important factor because it helps in the production of insulin in our `body. In huge quantity it can manage cholesterol and triglycerides. In deficient amount leads to various symptoms that include bone deformity, infertility, increased blood sugar level and growth retardation.

Foods Rich in Vanadium

The foods that are rich in vanadium are

  • Leafy vegetables – Green leafy vegetables are a great source of all kinds of nutrients like vitamin and minerals (both macro and micronutrients). Among these leafy vegetables – spinach and parsley are rich in vanadium. Adding spinach and parsley in your diet is a good way to add vanadium in your diet
  • Spices – Black pepper, Dill seeds and Coriander are easily available in every kitchen and arerich sources of vanadium.Dill herb can be used in the form of seeds, leaves and even in the form of oil. Fresh and dried leaves and seeds of dill are widely used in Europe. Dill is an absolute source of vanadium. Black pepper and coriander should be incorporatedin your daily diet because both are alsohealthy sources of vanadium.

Vegetables

Mushrooms – Another great choice for vegetarians. It can be used in the form of curries, salads, soups. You can add slight black pepper into it; it’s just like a “Cherry on top” in thecase to meet the daily needs of vanadium.

Some other vegetables are – carrot, green beans, cabbage, tomato, garlic, and onion they can be used in the form of salads and make some veggies with them.

  • Whole grain and cereals– The grains that just contain endosperm are considered as whole grains. They are arich source of vitamins, minerals and fibers. Consumption of whole grain lowers the risk of numerous diseases.They are also rich source of carbohydrates, proteins.
  • Buckwheat – This food is a vanadium powerhouse. Black wheat is also known as Buckwheat, it is categorized under cereals. It is a rich source of vitamin B, that means has a higher level of vitamin B6, B12, and folic acid. In minerals zinc, iron, copper, vanadium, magnesium, phosphorus and potassium. Black wheat is also a good option for those who are allergic to Wheat.
  • Dairy products–Milk iswell-known for its nutritive property. It contains proteins, carbohydrates, calcium and other trace nutrients like vanadium and zinc. It is a major source of nutrition for our body. It is a healthier option to adopt.
  • Vegetable oils like olive oil, soyabean oil,peanut oil contain unsaturated fatty acids and are a great source of vanadium. You can utilize these vegetable oils to fulfill the needs of micronutrients.
  • For non-vegetarians also there is a great choice like – Shellfish – It is a rich source of vanadium. If you are taking selfish you are able to meet the daily needs of this vitamin. Among sea foods vanadium is also present in crabs, oyster, shrimp, etc. They are more useful if used in fresh form instead of dried form.Meat is alsorich in vanadium.

ACTION OF VANADIUM ON OUR BODY

  • In Diabetes – Vanadium along with magnesium and chromium  improves the blood sugar level, increases the production of insulin hormone, and deals with the abnormalities regarding the secretion of insulin hormone. Vanadium can improve the sensitivity of insulin in diabetes (in both type1 and type 2 diabetes).
  • In bones – Along with calcium vanadium helps to build osteocytes, also helps to maintain bone mineral density and prevents osteoporosis.

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