Chapter 3: Micronutrients Section 3.1

Vitamins Most vitamins are coenzymes and help speed up the body's chemical reactions. When you do not have enough vitamins in your body, all cells in your body are affected. This occurs because many different enzymes, need the same vitamins, which are involved in many different functions. Vitamin D, calcitriol, is the only vitamin your cells can make. Vitamin D comes from the Sun. All other vitamins are from the food you eat.

Water-Soluble Vitamins Most vitamins are water-soluble, the boiling causes them to go into the water. This is why raw vegetables are more nutritious than cooked ones. To keep vitamin content in your vegetables, the best way to cook it is by steaming. The main source of dietary deficiencies are in water soluble vitamins than in fat soluble vitamins.

Water Soluble Vitamins

Fat-soluble Vitamins Vitamins A, D, E & K are fat soluble. These vitamins build up in stored fat. Too much of these vitamins can be toxic.

Minerals Minerals do not have carbon but are needed for many cell functions. Minerals are inorganic because they do not have carbon. Minerals are important for fluid balance, muscle contraction, nerve impulse conduction, and for building bones and teeth. Some minerals are water soluble, so you have to be careful when cooking it. Minerals only come from your diet, your body cannot make them.

Questions 5 1.How is it possible to lose water-soluble vitamins? 2.What is the only vitamin your cells can make? 3.Why are vitamins important? 4.Which vitamins can be toxic to your body? 5.Where do you find the vitamins you need? 6.What happens when you don’t have enough riboflavin? 7.What are the food source of biotin? 8.Are minerals organic? 9.Can minerals be made by your body? 10.If you have too much calcium in your body, what will happen to you?

Processed versus Whole Foods Processed foods have the nutrient rich parts removed. All sweets are highly processed and sugar rich. They give you no nutrition, just calories (empty calories). Sweets give you empty calories. Foods that are not processed are called Whole Foods. Whole Foods are fruits, vegetables, and grains which are very healthy for your body. Junk food is highly refined, fatty foods that are low in complex carbohydrates and vitamins.

Antioxidants Antioxidants can prevent many diseases, including cancer. Biologists think that antioxidants can slow the aging process. There are a lot of antioxidants in fruits, vegetables, nuts, grains, and some meats.

More Antioxidants

1.Define processed food. 2.What are examples of processed foods? 3.Do processed foods give you nutrients? 4.Define whole foods. 5.Define junk food. 6.What are some benefits to antioxidants? 7.In what foods can you find antioxidants? 8.What are the food sources for flavenoids? 9.What does lutein do? 10.Can you get Vitamin A from egg yolks? Questions 6