1. Chapter 7A: In Depth: Vitamins and Minerals: Micronutrients with Macro Powers
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2. What Are Micronutrients?
Vitamins and minerals that are needed in much smaller amounts
Essential to our survival
Assist body functions such as energy metabolism and the formation and maintenance of healthy cells and tissues
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3. Vitamins
Vitamins are carbon-containing compounds that regulate a wide range of body processes
Fat-soluble vitamins: A, D, E, and K
Readily stored in the body's adipose tissue
Can be toxic when taken in excess
Megadosing: >10 times the recommended intake
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5. Vitamins Water-soluble vitamins:
Vitamin C (ascorbic acid) and B-vitamins (thiamin, riboflavin, niacin, vitamin B6, vitamin B12, folate, pantothenic acid, and biotin)
Not stored in large amounts (except vitamin B12): must be consumed on a daily or weekly basis
Toxicity is rare
Deficiency symptoms, including diseases or syndromes, can arise fairly quickly
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7. Minerals
Naturally occurring inorganic (non-carbon-containing) substances
All minerals are elements:
Already exist in the simplest chemical form possible
Are not digested or broken down prior to absorption
Categorized as major, trace, or ultra-trace
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8. Minerals Major: require at least 100 mg per day
Trace: require less than 100 mg per day
Ultra-trace: require less than 1 mg per day
Sodium
Potassium
Phosphorus
Chloride
Calcium
Magnesium
Sulfur
Flouride
Iron
Manganese
Zinc
Chromium
Copper
Iodine
Molybdenum
Selenium
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12. Vitamins and Minerals—Absorption
Depends on their chemical form
Dietary iron: heme (only in meats, fish, and poultry) and non-heme (in plant and animal foods, iron-fortified foods, supplements)
Binding factors within the same food
Other foods within the meal
High-fiber foods (whole grains) and oxalic acid (tea, spinach) decrease zinc and iron absorption
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13. Chemical Transformation
Many vitamins are modified after they are eaten and absorbed:
B-vitamins combine with other substances
Combinations activate the vitamin when the compound is needed
Minerals: basic natures do not change, but may undergo minor adjustments in their atomic structure
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14. Micronutrient Metabolism
Toxic overload is generally more likely to develop from taking supplements than from consuming foods
Some micronutrient supplements may be harmful to the health of certain groups of people
Most minerals are better absorbed from animal sources than from supplements
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15. Micronutrient Metabolism (cont.)
Enriching low-nutrient foods with vitamins/minerals does not turn them into healthful foods
Eating a variety of healthful foods provides more nutrients, phytochemicals, and other dietary benefits than do supplements alone
Foods can provide a balance of micronutrients and other factors that work together to enhance health
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16. Micronutrient Metabolism (cont.)
A healthful diet built from a variety of foods offers social, emotional, and other benefits absent from supplements
In certain populations—such as pregnant women—micronutrient supplements can play an important role in promoting health
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17. Micronutrients: Preventing or Treating Disease
Adequate intake of these nutrients has been associated with lower risk for certain diseases:
Vitamin D and colon cancer
Vitamin E and diabetes complications
Vitamin K and osteoporosis
Calcium and pregnancy-induced hypertension
Chromium and blood glucose control in those with diabetes
Magnesium and muscle wasting in older adults
Potassium and high blood pressure
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18. Other Essential Micronutrients
Research into emerging micronutrients is ongoing
Some vitamin-like factors and trace minerals may have beneficial health effects, such as:
Carnitine
Boron
Nickle
Silicon
Not yet classified as essential micronutrients; more study is needed
In the future, we may develop individual micronutrient profiles based on age, gender, and DNA
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19. Nutri-Tools: Build-a-Salad
PLAY
Build-A-Salad
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