🥗Intro to Nutrition Unit 3 – Micronutrients: Essential Vitamins & Minerals

What Are Micronutrients?

• Micronutrients are essential nutrients required by the body in small amounts for proper growth, development, and physiological functions
• Include vitamins and minerals that play crucial roles in various bodily processes and maintaining overall health
• Differ from macronutrients (carbohydrates, proteins, and fats) in terms of the quantities needed by the body
• Support immune function, bone health, energy production, and many other vital processes
• Obtained through a balanced diet that includes a variety of nutrient-dense foods
• Deficiencies in micronutrients can lead to various health issues and impaired bodily functions
• Some micronutrients act as antioxidants, protecting cells from damage caused by free radicals (vitamin C, vitamin E)
• Certain micronutrients are essential for the synthesis of hormones and neurotransmitters (iodine, iron)

Key Vitamins and Their Functions

• Vitamin A supports vision, immune function, and cell growth and differentiation (retinol, beta-carotene)
• B vitamins play crucial roles in energy metabolism, nervous system function, and red blood cell formation
  • Thiamin (B1) is essential for carbohydrate metabolism and proper nervous system function
  • Riboflavin (B2) is involved in energy production and cellular growth and function
  • Niacin (B3) aids in energy metabolism and supports digestive and nervous system health
  • Pantothenic acid (B5) is necessary for the synthesis of hormones and neurotransmitters
  • Pyridoxine (B6) is involved in protein metabolism and the formation of neurotransmitters
  • Biotin (B7) supports the metabolism of carbohydrates, fats, and proteins
  • Folate (B9) is crucial for DNA synthesis, red blood cell formation, and preventing neural tube defects
  • Cobalamin (B12) is essential for red blood cell formation and proper nervous system function
• Vitamin C is a powerful antioxidant that supports immune function, collagen synthesis, and iron absorption
• Vitamin D aids in calcium absorption, bone health, and immune function
• Vitamin E is an antioxidant that protects cell membranes and supports immune function
• Vitamin K is essential for blood clotting and bone metabolism

Essential Minerals: Roles in the Body

• Calcium is crucial for building and maintaining strong bones and teeth, muscle contraction, and nerve function
• Phosphorus works with calcium to support bone health and is involved in energy production and cell membrane structure
• Magnesium is essential for bone health, muscle and nerve function, and energy production
• Iron is necessary for the formation of hemoglobin in red blood cells, which carries oxygen throughout the body
  • Heme iron is found in animal sources and is more easily absorbed by the body
  • Non-heme iron is found in plant sources and is less easily absorbed
• Zinc plays a role in immune function, wound healing, and protein synthesis
• Iodine is essential for the production of thyroid hormones, which regulate metabolism
• Selenium is an antioxidant that supports immune function and thyroid hormone metabolism
• Copper is involved in the formation of red blood cells, connective tissue, and the absorption and utilization of iron

Micronutrient Deficiencies and Health Risks

• Vitamin A deficiency can lead to night blindness, impaired immune function, and increased risk of infections
• B vitamin deficiencies can cause anemia, neurological disorders, and impaired energy metabolism
  • Thiamin (B1) deficiency can lead to beriberi, a condition affecting the nervous and cardiovascular systems
  • Niacin (B3) deficiency can cause pellagra, characterized by diarrhea, dermatitis, and dementia
  • Folate (B9) deficiency during pregnancy can increase the risk of neural tube defects in the developing fetus
  • Cobalamin (B12) deficiency can cause megaloblastic anemia and neurological damage
• Vitamin C deficiency can result in scurvy, characterized by weakened connective tissue, poor wound healing, and fatigue
• Vitamin D deficiency can lead to rickets in children and osteomalacia in adults, both characterized by softening of the bones
• Calcium deficiency can increase the risk of osteoporosis, a condition characterized by weak and brittle bones
• Iron deficiency is the most common nutritional deficiency worldwide and can cause anemia, fatigue, and impaired cognitive function
• Iodine deficiency can lead to goiter (enlarged thyroid gland) and impaired cognitive development in children
• Zinc deficiency can impair immune function, wound healing, and growth and development in children

Food Sources of Vitamins and Minerals

• Vitamin A is found in liver, dairy products, and orange and yellow fruits and vegetables (sweet potatoes, carrots, spinach)
• B vitamins are found in a variety of foods, including whole grains, legumes, nuts, and animal products (meat, poultry, fish)
• Vitamin C is abundant in citrus fruits, berries, tomatoes, and leafy green vegetables
• Vitamin D is produced by the body when skin is exposed to sunlight and can also be found in fatty fish, egg yolks, and fortified foods
• Vitamin E is found in vegetable oils, nuts, seeds, and leafy green vegetables
• Calcium is found in dairy products, leafy green vegetables, and fortified foods (tofu, orange juice)
• Iron is found in red meat, poultry, fish, legumes, and fortified cereals
  • Consuming vitamin C-rich foods alongside iron sources can enhance iron absorption
• Zinc is found in oysters, red meat, poultry, beans, and nuts
• Iodine is found in iodized salt, seafood, and dairy products
• Selenium is found in Brazil nuts, seafood, and organ meats

Recommended Daily Intakes

• Recommended Daily Allowances (RDAs) and Adequate Intakes (AIs) are established by the Food and Nutrition Board of the Institute of Medicine
• RDAs and AIs vary by age, sex, and life stage (pregnancy, lactation) to ensure optimal health and prevent deficiencies
• Recommended intakes for vitamins and minerals are based on scientific evidence and are designed to meet the needs of the majority of healthy individuals
• Consuming a balanced diet that includes a variety of nutrient-dense foods is the best way to meet recommended daily intakes
• Specific populations, such as pregnant women, may require higher intakes of certain micronutrients (folate, iron)
• Health professionals can provide personalized guidance on meeting individual micronutrient needs based on factors such as age, sex, and health status

Supplements: Pros and Cons

• Supplements can help individuals meet recommended daily intakes when dietary sources are insufficient or in cases of increased nutrient needs (pregnancy, medical conditions)
• Supplements can be beneficial for specific populations, such as vegans who may require vitamin B12 supplementation
• Supplements can interact with medications and other supplements, potentially causing adverse effects
  • Iron supplements can interfere with the absorption of certain antibiotics and should be taken at different times
• Excessive intake of certain vitamins and minerals through supplementation can lead to toxicity and adverse health effects
  • High doses of vitamin A during pregnancy can increase the risk of birth defects
  • Excessive intake of vitamin D can cause hypercalcemia, leading to kidney damage and other health issues
• Supplements are not regulated as strictly as medications, and quality and purity can vary between brands
• Obtaining nutrients from a balanced diet is generally preferable to relying on supplements, as whole foods provide additional beneficial compounds (fiber, phytochemicals)

Micronutrients in Special Diets

• Vegetarian and vegan diets can be rich in many micronutrients but may require special attention to ensure adequate intake of certain vitamins and minerals (vitamin B12, iron, zinc)
  • Fortified foods and supplements can help vegetarians and vegans meet their micronutrient needs
• Gluten-free diets, often necessary for individuals with celiac disease or gluten sensitivity, may be low in certain micronutrients found in gluten-containing grains (B vitamins, iron)
  • Choosing gluten-free whole grains and fortified products can help ensure adequate micronutrient intake
• Low-carbohydrate diets may be low in certain micronutrients found in fruits, vegetables, and whole grains (vitamin C, folate, magnesium)
  • Careful planning and inclusion of nutrient-dense, low-carbohydrate foods can help meet micronutrient needs
• Older adults may have increased micronutrient needs due to age-related changes in absorption and utilization (vitamin D, calcium, vitamin B12)
  • Fortified foods and supplements may be recommended for older adults to ensure adequate intake
• Pregnant and lactating women have increased micronutrient needs to support fetal development and infant growth (folate, iron, iodine)
  • Prenatal vitamins are often recommended to ensure optimal micronutrient intake during pregnancy and lactation