Vitamins
Vitamins are organic substances used by our bodies in small doses for various metabolic processes. They can be found in various foods, particularly green vegetables, whole grains and nuts.
Water-soluble vitamins are absorbed through the intestine and taken up into the bloodstream by cells; any excess is excreted through urine. A lack of these essential nutrients can result in health issues like certain forms of anemia.
Fat-soluble vitamins, on the other hand, are stored in our livers and fatty tissues before being gradually released into our bloodstream as needed – these include vitamins A, D, E and K.
Diet is by far the best way to obtain necessary vitamins. Supplements should only be taken under medical advice or advice of a registered dietitian nutritionist; otherwise they could lead to adverse side effects and even be toxic if taken in excess.
Minerals
Minerals are inorganic compounds required by the body in lesser amounts than vitamins; together with them they make up micronutrients. Minerals can be divided into major and trace minerals; larger amounts are required of major ones (calcium, magnesium, potassium sodium chloride phosphorus etc) while smaller amounts include iodine selenium iron manganese copper zinc fluoride etc.
Mineralogy, the study of minerals, is commonly referred to as mineralogy. Over 5 400 different minerals have been identified thus far and organized based on color, habit (how they break), and other properties; an example would be six metal cubes stacked pyramid-style that contain this mineral which produces flat planes in many directions – similar to what’s seen here.
Essential Fatty Acids
George and Mildred Burr first recognized the essentiality of certain lipid molecules through their work on fat-deprived rats that displayed retarded growth, scaly skin, tail necrosis and other symptoms which were reversed when fed oils with specific fatty acid composition. Essential fatty acids refer to polyunsaturated fatty acids which cannot be synthesized within the body but must instead come through diet: linoleic acid (LA), linolenic acid (ALA) and arachidonic acid.
LA and ALA can be converted to eicosanoids, hormone-like messengers that regulate physiological functions. Studies have linked EFA consumption with cardiovascular health, cancer prevention, fetal development, cognitive performance and healthy skin; vegetable oil, nuts and oily cold-water fish are often sources of EFAs – deficiency of these fatty acids is unlikely.
Antioxidants
There has been much excitement over antioxidant supplements; however, no concrete evidence has emerged to demonstrate their efficacy as food-grade antioxidants like those found in fruits or vegetables. Furthermore, some antioxidant supplements can cause adverse reactions and interact with certain medications.
Antioxidants are natural chemicals which help the body ward off free radical damage caused by unstable molecules known as free radicals, which contribute to chronic illnesses such as cancer, heart disease and high blood pressure. Antioxidants can be found in fruits, vegetables and whole grains such as fruits such as citrus fruits. Common antioxidants include vitamins C and E as well as beta-carotene and lutein that all serve specific roles within our bodies.
Fiber
Most Americans do not consume enough fiber in their diet, leading to weight gain and health problems such as high cholesterol, diabetes, high blood pressure and heart disease. A diet rich in fiber helps people feel full and promotes healthy elimination; there are two kinds of dietary fiber – soluble and insoluble. Soluble fiber absorbs water to form a gel, making you feel fuller faster while softening stools more quickly.
Insoluble fiber helps food move swiftly through your GI tract and can relieve or prevent constipation, helping keep things moving smoothly and relieve or avoid constipation altogether. You’ll find it in fruits and vegetables such as avocados, corn, kale, beans (kidney black navy pinto), whole grain foods and fiber feeds the good bacteria in your intestinal tract – improving gut health while potentially decreasing disease risks.
