Vitamins and Minerals
Vitamins
There are 13 different vitamins that can be divided into two categories: water-soluble and fat-soluble. Vitamins A, D, E and K are fat-soluble vitamins. Fat-soluble vitamins are absorbed from dietary fats in the intestine and are then stored in the liver until needed. This means that they do not have to be consumed every day. Water-soluble vitamins on the other hand, need to be consumed from foods every day, as any excess vitamins are lost through urine and cannot be stored in the body.
Water-soluble vitamins play an important part in the break down, metabolism and digestion of protein, fats and carbohydrates and the subsequent release of energy into the body and without an adequate supply of these vitamins, these processes may not be properly completed. They are the B vitamins and vitamin C.
Minerals
Minerals are essential in human nutrition because they aid in a variety of the body’s functions. The body does not produce any minerals, so they must be consumed from the diet and from nutritional supplements. The plants and animal foods included in the diet absorb these nutrients from the soil and water and pass them to you.
The macro-minerals are the ones that the body needs in abundance whereas the micro-minerals or trace minerals, are needed as much lower levels. The macro-minerals are potassium, chlorine, sodium, calcium, phosphorus, and magnesium. The trace minerals are iron, zinc, manganese, copper, iodine and selenium.
How do I know if I am getting the proper vitamins and minerals?Eat a variety of colors!!!
Red (red apples, watermelon, strawberries, red grapes, raspberries, beets, red potatoes, radishes)- are colored by a natural plant pigment called "lycopene" or "anthocyanins". Lycopene has been found to reduce risk of some cancers and heart disease, by protecting our cells from damage. Anthocyanins are powerful antioxidants that also protect our cells for damage. Several of these fruits and vegetables are high in Vitamin C, which aids in the prevention of illness and boosts our immune system. Overall foods from this group are disease fighters!
Orange/Yellow (carrots, sweet potatoes, orange bell pepper, oranges, lemons, squash, peaches, pineapple)- are colored by plant pigments called "carotenoids". Scientists have found that carotenoid-rich foods can reduce risk of certain cancers, heart disease and improve the function of our immune system. Several of these foods are rich in Vitamin A, which is important for the health of our eyes, skin, hair and
mucous membranes. Foods in this group can improve the ability to learn and remember.
Blue/Purple (purple grapes, plums, blackberries, blueberries, raisins, figs, eggplant, red onion) - are colored by plant pigments called "anthocyanins" which help protect our cells from damage, keep our brain healthy and offer us some protection from Alzheimer's disease. These powerful antioxidants have anti-inflammatory properties, can help us feel younger and aid in our thinking and learning.
White (bananas, cauliflower, garlic, mushrooms, onions, potatoes, parsnips)- are colored by the pigments "anthoxanthins" and may contain health-promoting "allicins" by helping to lower cholesterol, blood pressure and the risk of heart disease and stomach cancer. Some foods in this group like potatoes and bananas are very high in potassium.
Green (green apples, green grapes, kiwi, green bell pepper, zucchini, lettuce, spinach, avocados)- are colored by the plant pigment called "chlorophyll." Foods from this group contain high amounts of phytochemicals which are good for eye sight and a healthy heart. A compound called “indoles” found in broccoli and cabbage may protect against cancer.
You might wonder how to include such a variety in your diet. Start by stocking up during your weekly shopping trip. Don't be afraid to pick up something new and unusual to try. You might find a new favorite!
