Vitamins and minerals are crucial components of overall good health, but they cannot take the place of eating a variety of nutritious foods as part of an eating routine.
Supplement use has been found to decrease nutrient inadequacy; however, excessive intakes of certain nutrients may be harmful.
Consuming supplements can make it challenging to assess your nutrient intake accurately using self-report tools like 24-hour recalls and food records.
Vitamins
Vitamins are organic substances essential for various metabolic functions and must be obtained through our diets in small amounts to be beneficial. They differ from proteins and carbohydrates by being incapable of being synthesized within living organisms themselves and must instead be obtained via food sources.
Diet is often sufficient to meet nutritional requirements, but for people living with health conditions that impair digestion and absorption or have altered nutritional needs, multivitamin and single nutrient supplements can be useful in supplementing their intake. Beware high-potency supplements which can contain 10x or even 100x the Dietary Reference Intake of specific nutrients as these could act like drugs and cause potentially harmful results.
Vitamins are groups of molecules called vitamers with various functions; there are 13 recognized vitamins; including fat-soluble A, D, E and K stored in fat tissues and liver lobules; vitamins may also be found in some food items but they tend to work in concert with other components that provide phytochemicals or other benefits.
Minerals
Minerals are solid substances found naturally that contain crystalline structures. Their study is known as mineralogy, while individuals who specialize in it are known as mineralogists. Over 5 400 minerals have been recognized by IMA (International Mineralogical Association).
People classify minerals by various physical characteristics. This may include looking at factors like cleavage (when breaking along flat planes like mica); fracture (how a mineral breaks when not having cleavage); streak colour of powdered mineral; specific gravity (density relative to water); specific gravity, specific density or even habit.
Your body needs various minerals in order to remain healthy. They can be found in all food sources and serve a range of roles in the body, from strengthening bones and blood pressure regulation, enzyme production and even creating protein molecules. There are two kinds of minerals: macrominerals (calcium, phosphorus, magnesium etc), potassium sodium chloride sulfur; while trace minerals like iron zinc copper iodine fluoride etc may also be needed in smaller amounts.
Herbs
Herbs can add color and flavor to foods without increasing fat or sodium intake, while also offering many health benefits. Some studies have demonstrated their potential to prevent cancer, lower cholesterol levels and enhance digestion, while others demonstrate anti-inflammatory properties, lower blood sugar, reduce oxidative stress levels and protect DNA.
Herb and spice intake can be hard to assess due to being consumed in small amounts as ingredients in prepared dishes. To address this issue, 178 participants were provided an Herb and Spice Record (HSR) over 28 days and asked to record how many teaspoons of herbs and spices they consumed; these records were returned by mail back to the University of Oslo and checked for completeness.
Initial analysis included 25 herbs and spices such as anise, basil, black pepper, caraway seeds, caraway flowers, capsicum sp. (chili pepper and paprika), cinnamon clove cumin curcumin dill fennel ginger lemon grass marjoram oregano nutmeg parsley peppermint spearmint rosemary saffron and thyme.
Supplements
Dietary supplements are products designed to complement your daily food intake by providing essential nutrients such as vitamins D or B12, iron and zinc minerals, herbs like Echinacea or protein powders or vegetable powders, probiotics etc. that you might be missing out on.
In the US, dietary supplements are classified as food rather than drugs and therefore do not need to go through rigorous testing processes before being sold on store shelves. Manufacturers are still responsible for making sure that their products do not contain harmful substances due to contamination or overdose risks.
Although some studies show certain supplements can reduce your risk of heart disease, most health professionals believe a healthy eating plan with whole foods provides enough vitamins and minerals. If taking supplements anyway, consult your physician, dietician, or pharmacist first so they can make sure it’s right for you and safe.
