Notes on Micronutrients and Phytochemicals
Overview of Micronutrients and Phytochemicals
- Micronutrients: Essential vitamins and minerals required in small amounts for various bodily functions, crucial for growth, development, and disease prevention.
Student Learning Outcomes
- Understand terms:
- Micronutrient: Nutrients needed in small amounts (e.g., vitamins and minerals).
- Vitamin: Carbon-containing substances required by the body that cannot be synthesized adequately.
- Mineral: Inorganic elements needed for various functions, categorized based on required intake amounts.
- Classification of vitamins:
- Fat-soluble vitamins: Stored in body fats (e.g., A, D, E, K)
- Water-soluble vitamins: Not stored (e.g., C, B vitamins)
- Classification of minerals:
- Major minerals: Required in amounts greater than 100 mg (e.g., calcium, potassium)
- Trace minerals: Required in smaller amounts (e.g., iron, zinc)
- Ultratrace minerals: Present in minute amounts with unknown requirements (e.g., arsenic, boron)
- Discuss digestion, absorption, and storage:
- Important to understand how different processes influence micronutrient bioavailability and potential toxicity risks.
- Factors influencing bioavailability:
- Food handling, health status, and dietary components can significantly impact how well micronutrients are absorbed and utilized in the body.
- Functional roles and sources:
- Explore the pivotal functions of micronutrients and the foods they are found in, supporting overall health.
- Benefits of functional foods and phytochemicals:
- Phytochemicals (plant-derived compounds) have protective health benefits beyond basic nutrition.
- Evaluate dietary supplements:
- Understand current recommendations, potential benefits, and risks associated with excessive intake.
Concepts: Vitamins
- Definitions and Functions:
- Megadose: Consuming vitamins in excess of the Upper Level; beware of toxicity risks.
- Differences between Fat-Soluble and Water-Soluble Vitamins:
- Fat-soluble: Require fat for absorption, stored in body fat, risk of toxicity.
- Water-soluble: Absorbed in water, not stored, excess excreted in urine, lower risk of toxicity.
- Preservation Tips:
- Store properly (cool, dark places), minimize cooking time and surface area exposure to preserve nutrients.
Absorption and Storage
- Fat-Soluble Vitamins:
- Absorption depends on dietary fats; diseases affecting fat absorption impair their absorption.
- Vitamins A, D, E, and K play vital roles in immune function, bone health, and blood clotting.
- Water-Soluble Vitamins:
- Absorbed in the small intestine, high bioavailability, utilized in energy production and metabolism processes (e.g., B-vitamins and Vitamin C).
Essential Roles of Vitamins and Minerals
- Fluid Balance: Sodium, potassium, and chloride help maintain body fluid balance.
- Body Defenses: Various vitamins and minerals contribute to immune health and antioxidant protection against oxidative stress.
- Bone Health: Calcium, vitamin D, vitamin K, and magnesium are crucial for maintaining bone density and health.
- Energy Metabolism: B-vitamins participate in metabolic pathways, facilitating the conversion of food into energy.
- Blood Health: Vitamins B6, B12, folate, and minerals like iron support red blood cell formation and oxygen transport.
- Brain Health: Antioxidant vitamins help protect the brain from oxidative damage, supporting cognitive function.
Functional Foods and Phytochemicals
- Functional Foods: Foods enhanced with health benefits beyond basic nutrition (e.g., omega-3 in fish).
- Phytochemicals: Plant-derived compounds that improve health by providing antioxidant properties and other functions such as reducing inflammation and lowering cancer risk.
Dietary Supplements
- DSHEA of 1994: Governs dietary supplements in the US, allowing the sale without proof of safety/efficacy.
- Potential Risks: The supplement industry is not well regulated; risks include nutrient imbalances and interactions.
- Target Populations for Supplements:
- Individuals with dietary restrictions, malabsorptive diseases, or increased needs (e.g., pregnant women).
Tips for Maintaining Micronutrient Intake
- Choose fresh, seasonal produce to maximize nutrient density.
- Use proper cooking methods (e.g., steaming, microwaving) to reduce nutrient loss.
- Be cautious with storage: keep fruits/vegetables cool and whole until use.
- Incorporate phytochemicals by diversifying plant food intake, opting for colorful fruits and vegetables.
- Limit alcohol intake and other habits that can deplete nutrient stores.
Conclusion
- Balanced Diet: Emphasis on obtaining micronutrients from a balanced, whole-food diet over reliance on supplements unless otherwise advised by a healthcare professional.