Nutrients—substances that promote growth, energy and life—come in two main categories: macronutrients and micronutrients. Macronutrients are the energy nutrients, the ones we need in large quantities. These include carbohydrates, proteins and fats, all of which are part of a balanced diet. Micronutrients are needed in smaller amounts but help perform some big processes in the body. These are our vitamins and minerals, which we can obtain from whole foods, fortified food, and supplements.rn
rnWater-soluble vitamins use water in the body to be absorbed in the small intestine (which is why they are called “water-soluble”). These include vitamin C and vitamin B complex. Vitamin C is a powerful antioxidant. It helps heal wounds and improve immune function, keeping us from getting sick. Sources of vitamin C include fruits (especially citrus) and vegetables such as broccoli and tomatoes.rnrnThere are eight B vitamins, each with a different role in the body. B vitamins help convert the food we eat into energy; aid in brain, body cell and gene development (important for pregnant women and babies!); and more. You’ll find B vitamins in meat, poultry, seafood, eggs, legumes, nuts, seeds, whole grains, fortified grains and some fruits and vegetables. Eat a wide variety to get all the B vitamins you need!rn
rnFat-soluble vitamins are different than water-soluble vitamins because they need bile, a greenish substance released when you eat fat, to be absorbed. Vitamins A, D, E and K are fat-soluble. Vitamin A supports vision and the immune system, and can be found in dairy, eggs, salmon, fortified cereals and green/orange/yellow produce. Vitamin D is needed for calcium absorption, bone health, muscle function, and immune system support. Food sources of vitamin D include fortified milk, fatty fish like salmon and fortified juices. Vitamin E helps protect against cell damage and keeps cell membranes intact, keeping out invaders. It’s found in vegetable oils, nuts, seeds and green vegetables. Vitamin K is needed for blood clotting and bone health, and is found in leafy greens, meat, cheese, eggs, soy and some fruits (like blueberries and figs).rn
rnCalcium, potassium, zinc, iodine and magnesium are just some examples of minerals. Calcium keeps bones healthy and muscles functioning, and dairy, fortified juices, leafy greens, canned fish and soy are all good sources. Potassium helps keep fluids balanced in the body and is very important in heart function. You’ll find it in dairy, beans, seafood, fruits (like bananas) and vegetables (tomato, potatoes, etc.). Zinc supports immune function and wound healing, and can be found in grains, meats, and dairy. Iodine is important in keeping your thyroid working. Seafood, seaweed, iodized salt and fortified grains are great options to get iodine. Magnesium supports energy production in the body and helps manage blood sugar; it’s in whole grains, fortified grains, legumes, milk, nuts and seeds.rn
rnEven if certain vitamins and minerals don’t exist naturally in foods, it’s still possible to get them through fortifying foods (meaning that vitamins and minerals are added to foods, mostly to prevent certain diseases related to nutrition deficiencies). Fortification of foods began in the 1920s with the creation of iodized salt to decrease the incidents of goiters, which occur from iodine deficiency. In the 1930s vitamin D was added to milk; in the 1940s most B vitamins were added to grains; and in the 1990s folic acid (AKA vitamin B9) was added to grains, all to decrease conditions caused by vitamin deficiency. Now, many foods such as ready-to-eat cereals, infant formulas, flours, non-dairy milks, and other beverages are fortified with various vitamins and minerals to help prevent nutrient deficiencies and improve overall public health.rn
rnDietary supplements, such as multivitamins, are options available for when someone is unable to meet their micronutrient needs through diet alone, or for specific populations who have higher nutrient needs. Supplements are regulated by the Food and Drug Administration (FDA) as a subcategory of food, but these regulations are quite loose, focusing on the identification of products as dietary supplements and any claims made on the label. It is recommended to speak with a healthcare provider prior to starting a supplement to evaluate need and discuss safety.rn
rn
rn t
rn t
rn t
rn t
rn
This blog post was brought to you by the Community Wellness team. The SEARHC Community Wellness department encompasses nutrition, health education, WISEWOMAN women’s health, tobacco cessation and more.
The views and opinions expressed on the Wellness & Wisdom Blog belong to the author(s) and do not necessarily reflect the opinions of SouthEast Alaska Regional Health Consortium. The Wellness & Wisdom Blog is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
