Vitamins & Minerals

Vitamins

Vitamins are required Nutrient metabolismEnergy production and releaseTissue maintenanceNormal digestionInfection resistance

There are 13 essential vitamins.

Fat Soluble Vitamins

Fat soluble vitamins bind to fat in the stomach and are stored in the body for later use.

We are less likely to become deficient in these vitamins, but more likely to build up toxic levels, usually due to extreme overconsumption or overzealous supplement use.

Water Soluble Vitamins

These can be absorbed directly by the cells.

When these vitamins are in excess, they are flushed out of our system with each bathroom break.

The water soluble vitamins needd to be restored more frequently, but the body can tolerate higher doses.

Minerals

Minerals all hold a place on the periodic table of elements.

They are necessary for normal body function and development.

There are two types of mineralsMacrominerals – which the body needs in higher doses.Microminerals (trace minerals) – where only a pinch is required.

RDA

Stands for Recommended Dietary Allowances

Represents the average daily dietary intake of each vitamin and mineral a person needs to stay healthy

The values, which are backed by scientific data, are broken down by age and gender.

AI

Stands for Adequate Intake level

For those vitamins for which an RDA has not yet been set

UL

Stands for the tolerable Upper Intake Level, the maximum amount of daily vitamin or mineral dosage that is likely to be safe for the average person.

Stay under the UL radar to avoid toxicity.

Measurements

Vitamins or minerals that are needed in larger doses are expressed in units of milligrams (mg)

Trace minerals and vitamins are expressed in micrograms (mcg)

There are 1,000 mcg in one milligram

Define the following:ProvitaminsProbioticPhytochemicals

Read pages 203-204 and identify ways to preserve vitamins when both storing, and preparing food.