Dietary guidelines for Americans indicate that many do not consume sufficient levels of four essential nutrients that are crucial to our bodies – this may have detrimental repercussions for teeth and bones, muscles and blood pressure over time.
Your body requires micronutrients like vitamins and minerals in small doses in order to function at its best, so a nutritious diet should provide an array of these micronutrients.
Vitamins
Vitamins are organic substances essential for normal cell functioning and development in higher organisms, and must be obtained through food sources to meet our daily requirements. Since we cannot produce vitamin supplements on our own, we must rely on external sources as food to supplement them in our diet – usually via supplements like vitamins. The body stores fat-soluble vitamins in fat tissue or liver stores while excess water-soluble ones are eliminated through urine excretion.
Numerous nutrients play crucial roles in cell processes such as energy-yielding metabolism, DNA synthesis and oxygen transportation. Vitamin B1, B2, C, D & E; iron; magnesium; and zinc are among the many key micronutrients for supporting overall wellness.
Most people can obtain all of their vitamins and minerals through eating a balanced diet; however, supplementation may be necessary in some instances. Recommended Dietary Intakes (RDIs) for these nutrients reflect current understanding about deficiency symptoms, toxicity levels, metabolic processes and metabolism rates.
Minerals
Minerals are vital building blocks of our cells. They play an integral part in many chemical reactions – from enzyme systems and cell energy metabolism, to acid-base balance and regulation of certain body functions.
Minerals are naturally-occurring inorganic substances characterized by ordered internal structures with well-developed external forms called crystal morphology. Each mineral has a specific chemical composition which can be expressed via its formula; such as silicon dioxide (quartz) or magnesium oxide (magnesite).
Minerals can be divided into major and trace mineral categories. Our bodies require larger amounts of major minerals like calcium, phosphorus, magnesium, sodium potassium and sulfur while trace minerals such as iron iodine zinc fluoride selenium can also be essential components. A balanced diet provides ample sources of these vital elements.
Fiber
Fiber may often go unnoticed until something goes awry with your bowel movements – diarrhea or constipation–but it should always be part of every diet. Medical experts describe fiber as a type of carbohydrate which doesn’t break down and absorb by the body directly, instead feeding healthy gut bacteria instead.
Researchers conducted a large observational study and discovered that those who consumed more fiber had lower risks for heart disease and diabetes compared with those who consumed the least, lower rates of obesity, and had better gut microflora.
An abundance of soluble fiber helps your gut bacteria flourish and produce short-chain fatty acids to reduce colon inflammation, making a diet rich in whole grains, vegetables and legumes like lentils, peas and pinto beans an essential source of this essential nutrient.
