Articles are an effective form of communication that provide facts, explanations and background on various subjects. Articles can serve to inform, persuade or even inspire.
Nutrients are essential compounds that contribute to cell metabolism and other essential processes within cells, such as protein synthesis. Other nutrients include carbohydrates, fats and vitamins.
Some nutrients such as vitamin B5 can assist with glucose metabolism; vitamin C strengthens immunity; and minerals contribute to bone health and fluid balance. Whole food sources are the best place to find these essential elements.
Vitamins
Vitamins are organic substances necessary for normal metabolic function and health in small quantities, provided through food intake. As our bodies cannot produce vitamins themselves, vitamin intake must be supplemented through the diet in order to be replenished with essential vitamin nutrients. Vitamins play an integral part in everyday cellular processes, including energy-yielding metabolism, DNA synthesis, blood clotting and oxygen transport. [80] In particular, B vitamins, Vitamin C, Iron and Zinc all play an integral part in proper brain functioning. Vitamins play a pivotal role in neuronal development during infancy and early childhood as well as brain cell functioning throughout life. [81] Vitamin intake can be measured in micrograms per milligram (mcg), with 1,000 milligrams equaling one gram; 13 vitamins have been identified so far with fat-soluble vitamins such as A, D, E and K being stored in liver fat tissue stores.
Minerals
Minerals are natural, solid substances found throughout Earth. According to the International Mineralogical Association, minerals are substances with distinct chemical composition and physical characteristics; such as hardness, lustre streak and cleavage. [1] Certain minerals can also be distinguished by their colour; those which are predominantly mineral in origin such as malachite or azurite have only trace amounts of other elements while allochromatic ones like ruby or sapphire contain trace amounts from various elements as well.
The body needs minerals for building and repairing bones, teeth, muscles, blood vessels and nerves. Most people get their daily requirement from foods like kale, spinach, beans, nuts seeds whole grains low fat dairy products etc. Calcium, phosphorus magnesium potassium sulfur sodium as well as trace minerals iron iodine zinc fluoride selenium can all help the body perform chemical reactions needed.
Phytochemicals
Phytochemicals are plant-derived bioactive compounds that act as powerful antioxidants within our bodies and can reduce oxidative stress and risk of chronic diseases, such as cancer and cardiovascular disease [2]. They can be found primarily in whole grains, vegetables, fruits, legumes, nuts and seeds and contain carotenoids, polyphenols, isoprenoids phytosterols saponins dietary fibers [3, 4].
These nutrients have been shown to provide numerous health advantages, from improving vision and lowering cholesterol to decreasing cancer risks and cardiovascular diseases, neurodegenerative conditions and more. While some people get their phytochemicals through supplements, eating an array of fruits, vegetables and whole grains from many colors is the ideal way of getting these beneficial substances in your diet.
Fiber
Fiber is one of the main factors that differentiate whole plant foods from processed or refined versions in terms of health benefits. Your body cannot digest fiber, yet its presence plays a vital role in digestive tract health, gut microbiome function, blood sugar regulation and colon wall integrity.
To consume 25-35 grams of fiber daily, and can find it in whole grains, fruits, vegetables, beans and nuts. Aim for variety among these sources for maximum benefit from all forms of fiber.
Insoluble fiber helps lower cholesterol and triglyceride levels while decreasing your risk for diverticulitis. Furthermore, eating enough soluble fiber may feed colon bacteria to improve gut inflammation associated with IBS or Crohn’s disease, producing short-chain fatty acids that nourished colon walls while possibly helping prevent heart disease. Eating plenty of soluble fiber also promotes weight management by keeping you feeling full for longer and helping prevent overeating.
