The body is a complex system that requires the macronutrients of protein, carbohydrates and fats, as well as the micronutrients of vitamins and minerals, for optimum health. An important feature of micronutrients is their role as antioxidants. Antioxidants counter free radicals' negative effect on the body and are one of the keys to long-term health. Free radical damage has been linked to ailments such as heart disease, cancer, diabetes, arthritis, Alzheimer's disease, vision problems and premature aging.
Micronutrients
The Mayo Clinic website states that the best way to obtain micronutrients is through whole foods, rather than through dietary supplements. Whole foods supply fiber, beneficial substances called phytochemicals, and several micronutrients at a time. However, if you don't eat enough healthy foods, you may need to get micronutrients through a supplement. The following conditions might increase your need for supplementation: if you consume fewer than 1,600 calories per day; are a vegan or vegetarian with limited food choices; are pregnant or breast-feeding; are a menopausal women; have had digestive tract surgery that prevents proper absorbtion of nutrients; or have a medical condition that affects how your body uses nutrients.
Phytonutrients
Phytonutrients are components of food that are neither vitamins nor minerals but have important health effects. According to Geoffrey Harris, M.D., there are thousands of micronutrients in our foods that perform different roles. Some fight inflammation, while others help prevent cellular mutations. Some help the cells communicate with each other and some prevent cancer cells from multiplying. Some functions of phytonutrients are just beginning to be understood by scientists and many more have not yet been identified. To obtain the largest number of phytonutrients, eat natural foods when possible and avoid processed foods. Choose fruits and vegetables in a variety of colors. Buy fresh, organic and locally grown foods when possible.
Phytonutrient Effects
According to Dr. Harris, there are three important categories of phytonutrients: polyphenols, carotenoids and phytoestrogens. Tea, nuts and berries are good sources of polyphenols, which have antioxidant, anti-inflammatory and anti-allergenic properties. The carotenoids found in pumpkin, carrots, apricots, mangoes, sweet potatoes and tomatoes also include beta-carotene, lutein and lycopene, all of which are antioxidants that help combat the effects of aging and protect us from cancer. Phytoestrogens, or plant estrogens, are found in soy foods and whole wheat, seeds, grains, and some fruits and vegetables. By taking up residence on hormone receptors, they help prevent hormone-related prostate and breast cancers.
Micronutrient Deficiencies
Dr. Bruce Ames, emeritus professor of biochemistry and molecular biology at the University of California, is the author of over 450 research papers dealing with strategies to reverse the aging process. His research focuses on identifying the mutagenic agents that damage human DNA. He is also trying to ascertain the role of DNA damage in the development of cancer and aging. He has found that deficiencies of certain micronutrients, including vitamins B12, B6, C, E, folate and niacin, along with the minerals iron and zinc, appear to behave like radiation in damaging DNA. The quarter of the population that eats the fewest number of fruits and vegetables has double the cancer rate for most types of cancer, compared to the quarter of the population that eats the most. A consistent supply of micronutrients seems to be essential for good health and to combat aging.
