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

1. 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.
2. 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)
3. 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)
4. Discuss digestion, absorption, and storage:
   • Important to understand how different processes influence micronutrient bioavailability and potential toxicity risks.
5. Factors influencing bioavailability:
   • Food handling, health status, and dietary components can significantly impact how well micronutrients are absorbed and utilized in the body.
6. Functional roles and sources:
   • Explore the pivotal functions of micronutrients and the foods they are found in, supporting overall health.
7. Benefits of functional foods and phytochemicals:
   • Phytochemicals (plant-derived compounds) have protective health benefits beyond basic nutrition.
8. 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

1. Fluid Balance: Sodium, potassium, and chloride help maintain body fluid balance.
2. Body Defenses: Various vitamins and minerals contribute to immune health and antioxidant protection against oxidative stress.
3. Bone Health: Calcium, vitamin D, vitamin K, and magnesium are crucial for maintaining bone density and health.
4. Energy Metabolism: B-vitamins participate in metabolic pathways, facilitating the conversion of food into energy.
5. Blood Health: Vitamins B6, B12, folate, and minerals like iron support red blood cell formation and oxygen transport.
6. 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

1. Choose fresh, seasonal produce to maximize nutrient density.
2. Use proper cooking methods (e.g., steaming, microwaving) to reduce nutrient loss.
3. Be cautious with storage: keep fruits/vegetables cool and whole until use.
4. Incorporate phytochemicals by diversifying plant food intake, opting for colorful fruits and vegetables.
5. 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.