Vitamins and minerals are organic nutrients that are required by most organisms to live. Some nutrients are produced in the body, but most are obtained through the diet. Although the USDA has revised the food pyramid and worked for years to educate the general public on proper nutrition, the average American diet is still lacking and could benefit from supplements. When purchasing vitamin and mineral supplements, it is important to consider the different types of nutrients and how they are utilized by the body.
Nutrition Basics
In order to function properly, the body requires three major nutrients, or macronutrients. These are carbohydrates, proteins and fats. Carbohydrates are broken down into glucose and used for energy. The recommended daily allowance (RDA) for carbohydrates is 130 grams for adults. Proteins are broken down into amino acids, which are the building blocks for muscle, tissue and for many metabolic processes. The average adult requires 56 grams of protein daily. Fats are broken down into lipids in the body. Lipids are used to build cell membranes, help absorb certain nutrients and are required for the production of hormones. Most adults require anywhere from 25 to 35 grams of fat each day. The sources of these macronutrients should also contain phytonutrients (antioxidants), as well as vitamins and minerals.
Water Soluble Vitamins
Water soluble vitamins are, as the name implies, vitamins that are absorbed through water. It is important to drink plenty of water throughout the day to ensure proper absorption of these vitamins, which include the B vitamins (thiamin, riboflavin, niacin, folate, biotin, B6, B12, pantothenic acid and choline) and vitamin C. Since they are water soluble they require constant replenishment. Sources of the B vitamins include whole grains, meats, eggs, legumes and fresh vegetables. Vitamin C is found mainly in fresh fruits and vegetables. Diets that lack quality sources of these vitamins should be supplemented to prevent deficiencies.
Fat Soluble Vitamins
Fat soluble vitamins require fat in order to be absorbed by the body. This is one reason that fat-free diets are unhealthy. Quality sources of fat include dairy products, eggs, avocados, seeds, nuts, olive oil and vegetable oil. The body requires both saturated and unsaturated fats. Trans fats are altered fats and should be avoided. The fat soluble vitamins include vitamins A, D, E and K. Some natural sources of these vitamins include dairy, eggs, dark green leafy vegetables and orange vegetables such as bell peppers, carrots and squash. Unlike water soluble vitamins which are passed through the urine, fat soluble vitamins are stored in the liver. Therefore, it is unnecessary to consume large amounts of dairy or eggs every day in order to acquire enough vitamin A, D or E. Of course diets deficient in these could benefit from supplementation. However, exercise caution when taking supplements. Take only as directed. High levels of some fat soluble vitamins, namely, vitamins A, E and K, can be toxic and even deadly.
Minerals
Minerals are chemical elements found in nature and are used in various metabolic processes. There are many minerals and trace minerals that are used by humans, including calcium, chromium, iodine, iron, magnesium, potassium, sodium and zinc. They assist in building bones, teeth, regulating the endocrine system and different hormones, building the blood, balancing fluids and strengthening the immune system. Many minerals are synergistic, meaning they work together. Therefore, it is important to obtain a full spectrum of minerals. They are found in many different foods, which is one reason it is so important to have variety in the diet. Some are found in multivitamin supplements, and some can be purchased singly.
Considerations
According to experts at the Mayo Clinic, whole (unprocessed) foods are the best sources of vitamins and minerals. They are more easily broken down in the digestive system and are more readily available to the body. Eating a balanced diet with a variety of foods also provides fiber and antioxidants. Admittedly, the typical American diet is lacking in quality whole foods; but, while it is not a bad idea to take a daily multivitamin, mega-doses of some nutrients can be detrimental to your health. Remember, the quality of supplements varies greatly. Always check with your health care provider before taking additional supplements.
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