Vitamins and Minerals
There is no doubt that food is important to our health and well being. In fact the statement “Let food be your medicine and medicine be your food” is not a bad way of summing up the importance of the right selection of food for the maintenance of ones health. To understand just how important food is to us, we must look closer at the components that make up our food. To function, the human body needs food. Food is fuel to our body and is our source of energy. To maintain life and promote cell and tissue growth, we need food. The building blocks of our diet provide our source of energy, biochemical support, and the medium in which our nutrients can function. We call these essentials for life micronutrients (vitamins and minerals) and macronutrients (carbohydrates, proteins and fats) which are important to our body chemistry; and water, the solvent for all soluble ingredients in our blood and cells.
Micronutrients-
Vitamins
Vitamins are organic constituents of food. This means vitamins contain the element carbon and are found in plant and animal substances in small amounts. We obtain these vitamins from eating the plants and animals that make them. Often referred to as micronutrients because they are required in small amounts by the body, vitamins are essential for sustaining human life, however they are not sources of energy (calories). This makes them no less important tha n the macronutrients (carbohydrates, proteins and fats) which are required in larger amounts by the body to provide energy. In fact, vitamins actually help to convert these macronutrients into more bioavailable or metabolically useful forms. While vitamins are not part of our body tissues or building blocks, they are helpers in metabolism. We cannot live on vitamins, but need food that provides energy and helps form the actual tissues of our body. We require food and certain minerals to best absorb any vitamin supplements we take.
Vitamins combine with proteins, minerals and enzymes within our bodies and are involved in many chemical reactions that we require to create energy, form living tissue and protect cells from damage. With few exceptions vitamins cannot be manufactured within the body and must therefore be obtained from foods via a diet rich in fresh fruits, vegetables and whole foods or from supplements.
Some vitamins are ingested in their provitamin or precursor form and are converted to the active substance within the body. Vitamins work in synergy, resulting in many complex interactions in the processes of digestion, absorption, as well as the synthesis and activity of other vitamins. It can be said that vitamins play an essential role in most metabolic processes governing human physiology.
Vitamins can be organized into two groups, the fat soluble and water soluble vitamins.
The fat soluble vitamins (Beta-carotene, vitamin A, D, E, K), require protein carriers in the blood and are not readily excreted. They are stored in the liver and fatty tissues, and have a potential for toxicity in large supplemental doses.
The water soluble vitamins (Vitamin B1, B2, B3, B5, B6, B12, Folic Acid, Biotin and Vitamin C) are more easily lost during storage and cooking. Water is an essential transport mechanism within the body for Water-Soluble vitamins. They travel unattached in the blood and lymph, and are excreted in the urine and except at high doses are unlikely to cause toxicity. A daily dietary source of water soluble vitamins is recommended because these vitamins are stored in the body in limited amounts. If excess water soluble vitamins are taken in, the body can easily get rid of them through urination.
|
Fat Soluble vitamins |
Food Sources |
Functions/uses |
Deficiency signs |
|
Beta-carotene |
Dark leafy green vegetables, orange fruits and vegetables, carrots |
Maintains a healthy immune system; Antioxidant |
Night blindness, reduced tissue health and vitality |
|
Vitamin A |
Halibut liver oil, liver, cheese, eggs, carrot, melon, spinach, squash, pumpkin |
Helps night vision; develops healthy bones, teeth & cartilage; Assists iron absorption; Assists immune function and epithelial growth and repair. |
Night blindness, reduced tissue health and vitality |
|
Vitamin D |
Fish liver oils, egg yolk, milk sprouted seeds, salmon; sardines. |
Assists absorption of calcium and phosphorus; Promotes strong healthy bones |
Soft bones, muscle weakness, poor teeth structure |
|
Vitamin E |
Beef, corn, almonds, nuts, sunflower, wheatgerm, dark leafy green vegetables; olive & canola oils, avocado. |
Antioxidant to protect cell membranes against damage, protects red blood cells; assists peripheral circulation |
Loss of red blood cells, muscle wasting |
|
Vitamin K |
Dark leafy green vegetables |
Needed for normal blood clotting and bone development |
Prolonged clotting time, easy bleeding and bruising. |
|
Water Soluble vitamins |
Food Sources |
Functions/uses |
Deficiency signs |
|
Thiamine B1 |
Wholegrain, lentils, wheat germ, nuts, pork, liver, eggs, spinach, oranges, melon |
Breaks down glucose to release energy; assists digestion. |
Beriberi, fatigue, instability, insomnia |
|
Riboflavin B2 |
Avocados, milk, wholegrain, eggs, dark leafy green vegetables, chicken, fish, beef |
Breaks down protein and glucose; Eye health; Oral health; Immune support. |
Sensitivity, inflammation of the mucous membranes, cracks in corner of mouth, sore eyes |
|
Niacin B3 |
Almonds, salmon, tuna, chicken, beef, legumes, cereals |
Facilitates metabolism of fats, protein and carbohydrates |
Tongue lesions, decreased energy production. |
|
Pantothenic Acid , Calcium
pantothenate B5 |
Avocados, liver, milk, yoghurt, whole grains, green vegetables, sweet potato, egg yolk, mushrooms. |
Metabolism of carbohydrates, fats and proteins; Antibody production; Nervous system. |
Burning feet, fatigue, problems in blood sugar metabolism |
|
Pyridoxine B6 |
Oatmeal, offal, cereal, tuna, salmon, walnuts, bananas, vegetable juices. |
Healthy immune system; formation of red blood cells; PMS; morning sickness. |
Poor appetite, dermatitis, sore mouth, fatigue, weak, muscles |
|
Cyanocobalamin B12 |
Bacterial synthesis in gut, liver, kidney, eggs, oyster, salmon, chicken, milk, brie. |
Helps make red blood cells for cardiovascular health |
Anemia, fatigue, headache, irritability |
|
Folate, folic acid |
Green leafy vegetables, organ meat, eggs, rice, beans, lentils bread, pasta, orange juice. |
Helps make red blood cells. Needed to form genetic material. Cognitive & Cardiovascular health |
Anaemia, fatigue, mood disorders, gastrointestinal disorders |
|
Biotin |
Bacterial synthesis in gut, soya beans, liver, kidney, eggs, nuts, cheese, avocado. |
Assists metabolism of fats; maintains healthy hair and skin. |
Fatigue, anemia, insomnia, hair loss, muscle pain, lethargy |
|
Vitamin C |
Citrus fruits, peppers, broccoli, parsley, strawberry, tomato, black current, guava, rosehips, apricots |
Forms collagen, antioxidant, improves immune function, assists iron absorption. |
Easy bruising, slow wound healing, swollen or bleeding gums dry scaly skin |
Minerals
Minerals are the inorganic substances that remain as ash when living tissue (plant and animal) is burned. They are the basic constituents of all matter, and are part of living tissue as well as existing in their inorganic form in the earth. Approximately 4-5% of our body weight is in mineral matter, and most of our skeleton. Minerals are the components of body tissues and fluids that work in combination with enzymes, hormones, vitamins and transport substances. They cannot be made in the human body and must be acquired from foods. Like the vitamins, minerals do not contain calories or energy but rather assist the body in energy production and are essential to our physical and mental health and are a basic part of all cells, particularly blood, nerve, and muscle cells, as well as bones, teeth and all soft tissue.
Human physiological function involves approx 18 different minerals. Some minerals are co factors for enzymes; alter electrical current to generate nerve impulses, open channels for transport across the selectively permeable cellular membranes, and initiate muscle contraction. They also help to form carrier structures, vitamin structures or compounds that are part of hormones, and immune functions.
Macro minerals are Minerals that comprise more than 0.01% of the human body's total weight.
Calcium, Phosphorus, Potassium, Sulphur, Sodium, Magnesium, Silicon
Micro minerals, also known as Trace minerals, are Minerals that are present in very small amounts in the human body and which are required in amounts of less than 100 mg per day.
Iron, Zinc, Iodine, Selenium, Copper, Molybdenum, Chromium, Manganese and Fluoride
|
Macro minerals |
Food Sources |
Functions/uses |
Deficiency signs |
|
Calcium |
Diary products, almonds, sardines, egg yolk, tofu, soy beans, green leafy vegetables, molasses |
Formation of bones and teeth; PMS symptoms, muscle contraction; nerve function. |
Cramps, nerve sensitivity, muscle twitching, insomnia |
|
Magnesium |
Almonds, cashews, soy beans, parsnips, banana, wholegrain cereals, lima beans, hazelnuts, peanuts brown rice. |
Formation of bones and teeth; blood clotting; healthy heart nerve function, muscle contraction; |
Fatigue, irritability, insomnia, muscle tremors or twitching. |
|
Phosphorus |
Diary products, oats, red meat, seafood, nuts, sunflower seeds, lentils. |
Essential for bones, teeth, energy processes |
Weakness, weight loss, anxiety, stiff joints, bone pain |
|
Potassium |
All vegetables, citrus fruits, apricots, banana, potatoes, nuts, avocado, sunflower seeds, almonds |
Muscular and nervous system; Energy production. |
Hypertension, fatigue, muscle weakness, irritability. |
|
Silicon |
Horsetail plant, oats, wholegrain cereals, root vegetables, barley |
Generally strengthens blood vessels, tissues, bones, muscles, hair and nails |
Weak malformed bones. Deficient tooth structure. |
|
Sodium |
Sea salt, cured meats, canned and processed foods |
Maintains water and acid base balance in he body, muscle and nerve functioning |
|
|
Sulfur |
Leafy green vegetables, seafood, raspberries, nuts, legumes, dairy products, egg yolks |
Formation of amino acids, carbohydrate metabolism, formation of hormones, connective tissue, skin, hair, nails |
|
|
Trace minerals |
Food Sources |
Functions/uses |
Deficiency signs |
|
Chromium |
Brewers yeast, oysters, nuts, cheese, mushrooms, broccoli, banana, green beans, tomatoes, citrus |
Helps maintain blood glucose regulation |
Elevated blood sugar, glucose intolerance, high blood fats. |
|
Copper |
Whole grains, seafood, nuts, sesame seeds, mushrooms |
Producing colour pigments in skin, hair, eyes; heart and nervous system |
Abnormality of immune system, cardiovascular disorder, poor tissue health |
|
Fluoride |
Seafood, black tea, tap water (not QLD) |
Teeth and bone strength, reduce tooth decay |
Higher number of dental caries |
|
Iodine |
Sea vegetables, kelp, cod, haddock, milk, egg, table salt (iodised), |
Formation of thyroid hormones needed for normal metabolism, growth and development. |
Goiter, decreased thyroid function, fatigue. |
|
Iron |
Liver, oysters, pine nuts, sunflower & pumpkin seeds, apricot, prunes, spinach, broccoli. |
Transporting oxygen around body via red blood cells, release of energy from glucose and fat |
Anaemia. physical weakness, mental fatigue, shortness of breath. |
|
Selenium |
Oysters, tuna, fish, liver, wholegrain cereals, pork, beef, milk, walnuts. |
Antioxidant |
Muscle weakness |
|
Zinc |
Sunflower & pumpkin seeds, oysters, herring, chicken, ginger, whole grains, nuts, chickpeas, dairy , |
Needed for immune function, wound healing, male reproductive system. |
Loss of taste and smell, recurrent skin infections, diarrhoea. |
Deficiencies can occur when factors antagonise the absorption or activity of vitamins and minerals. This may include inadequate absorption of nutrient rich foods or inefficient absorption process from the body caused by gastro intestinal dysfunction or imbalances in normal bacterial colonies.
Conditions such as IBS (Irritable bowel syndrome), some medications, and even other substances found in the foods can lead to deficiencies via their interactions. Caffeine containing beverages such as coffee and tea may decrease absorption of calcium and iron and via their diuretic effect cause loss of zinc, magnesium, potassium, copper, the B vitamins and vitamin C. Storage and cooking methods are equally important when it comes to maintaining or preserving vitamin and mineral levels. Unlike vitamins, minerals are not affected by heat or light, however they may be lost if water is used as a method of cooking. Try using small qualities of water or steaming foods to preserve their mineral content ..
Having a well balanced, variety filled diet should give all of the vitamins and minerals required by the body to maintain long term well being. This means including selections from the major food groups such as bread, grains and cereals; fresh fruits and vegetables; reduced fat dairy products; lean meats and healthy fats and oils.
People who have a diet that is missing certain nutrients, for example vegetarians, or those with intolerances such as gluten or wheat, may find it harder to achieve sufficient levels of the nutrients required to maintain health and wellbeing. This is where supplemental form may be necessary.
There are certain stages in our lives when we may require higher levels of particular nutrients, and therefore age, sex, lifestyle, activity levels and health stasis all play an important guide to the amount and type of nutrients required by the individual.
What we have touched on here has just scratched the surface of the fascinating world of vitamins and minerals and their interaction of our lives. So whether you are 5 or 95, an athlete, pregnant, vegetarian, male or female, if you are experiencing stress or insomnia, or one the numerous health conditions that afflict the human race, remember you are what you eat, so make it count, and let food be your medicine and medicine be your food.
References---
Staying Healthy with Nutrition, Elson, M Haas, MD Celestial Arts, Berkeley, California, 1992.
Nutritional Medicine, Dr Stephen Davies and Dr Alan Stewart, Pan Books, London, 1987.
Nutrition and Metabolism, Michael J Gibney, Ian A Macdonald, Helen M Roche, Blackwell Publishing, Oxford, UK, 2003
The Nutrition Desk reference, Robert H garrison, Jr, MA, RPh and Elizabeth Somer, MA, Keats Publishing Inc, New Canaan, Connecticut, 1985
This article may not be representative of any products
linked or showcased with this article. Please review the product ingredients before
considering purchase
|
