Overview of Micronutrients and Phytochemicals

Definition of Micronutrients: Essential nutrients needed in small amounts for proper body function. They include vitamins and minerals.
Classification: Micronutrients can be classified into two main categories:
- Vitamins: Organic compounds needed for various bodily functions.
- Fat-soluble Vitamins: A, D, E, K - absorbed with dietary fat and stored in the body.
- Water-soluble Vitamins: B-complex, C - widely distributed in body fluids, rarely stored in significant amounts.
- Minerals: Inorganic elements vital to various bodily processes and can be categorized into:
- Major Minerals: Required in larger amounts (greater than 100 mg/day) - e.g., calcium, sodium.
- Trace Minerals: Required in smaller quantities (less than 100 mg/day) - e.g., iron, zinc.
- Ultratrace Minerals: Extremely small amounts required and include elements like arsenic and boron.

Essentials: Vitamins must be derived from the diet, cannot be synthesized by the body.
Deficiency Symptoms: Absence of vitamins can lead to health problems, which are reversible with proper intake.
Upper Levels and Megadoses: Toxicity can occur from excessive intake, particularly with fat-soluble vitamins due to accumulation in body fat.

Fat-soluble Vitamins: Absorbed alongside fats; impaired fat absorption (e.g., due to certain medications) can decrease absorption.
Water-soluble Vitamins: Generally absorbed in the small intestine and can be excreted through urine, with some exceptions (B6 and B12).

Vitamin Functions:
- A: Vision, immune function
- C: Antioxidant, collagen synthesis
- D: Bone health, calcium metabolism
Mineral Functions:
- Calcium: Bone and teeth strength, nerve signaling
- Iron: Oxygen transport throughout the body

Definition: Naturally occurring compounds in plants, providing health benefits beyond basic nutrition.
Categories:
- Zoochemicals: Found in animal foods (e.g., omega-3s).
- Phytochemicals: Found in plant foods, are responsible for a variety of colors and flavors, often linked to health benefits such as anti-inflammatory and antioxidant properties.
Sources: Fruits, vegetables, whole grains, legumes, nuts, and seeds.

Eating patterns rich in phytochemicals are associated with reduced risks of chronic diseases such as cancer and cardiovascular disease.
Examples of Functional Foods: Blueberries (anticancer), garlic (antioxidant).

Definition: Products taken to supplement the diet, including vitamins, minerals, herbs, amino acids, and probiotics.
Risks: Supplements may not always be necessary; excessive intake can lead to toxicity.
Recommendations: Whole foods are preferred sources for nutrients; supplements should not replace balanced meals unless advised by a healthcare professional.
Who May Benefit from Supplements: Those on restrictive diets, pregnant women, older adults, individuals with certain health conditions.

Best practices include:
- Minimize cooking time and water usage.
- Store fruits and vegetables properly (cool, dry places).
- Avoid high-alkalinity cooking methods which can destroy specific vitamins.

Bioavailability: Factors affecting absorption include dietary components (fiber, other minerals) and health status (age, gender).
Interactions: Excess intake of one nutrient can hinder absorption of another (e.g., high zinc can reduce copper absorption).

Diet Composition: A balanced, varied diet rich in whole foods is key to meeting nutrient needs safely and effectively.
Emphasizing nutrient-rich sources while being cautious of supplements helps maintain health and prevent deficiencies in the population.