Vitamins & Minerals

Vitamins Vitamins are required Nutrient metabolism Energy production and release Tissue maintenance Normal digestion Infection resistance There are 13 essential vitamins.

Fat Soluble Vitamins Fat soluble vitamins bind to fat in the stomach and are stored in the body for later use. We are less likely to become deficient in these vitamins, but more likely to build up toxic levels, usually due to extreme overconsumption or overzealous supplement use.

Water Soluble Vitamins These can be absorbed directly by the cells. When these vitamins are in excess, they are flushed out of our system with each bathroom break. The water soluble vitamins needd to be restored more frequently, but the body can tolerate higher doses.

Minerals Minerals all hold a place on the periodic table of elements. They are necessary for normal body function and development. There are two types of minerals Macrominerals – which the body needs in higher doses. Microminerals (trace minerals) – where only a pinch is required.

RDA Stands for Recommended Dietary Allowances Represents the average daily dietary intake of each vitamin and mineral a person needs to stay healthy The values, which are backed by scientific data, are broken down by age and gender.

AI Stands for Adequate Intake level For those vitamins for which an RDA has not yet been set

UL Stands for the tolerable Upper Intake Level, the maximum amount of daily vitamin or mineral dosage that is likely to be safe for the average person. Stay under the UL radar to avoid toxicity.

Measurements Vitamins or minerals that are needed in larger doses are expressed in units of milligrams (mg) Trace minerals and vitamins are expressed in micrograms (mcg) There are 1,000 mcg in one milligram

Define the following: ProvitaminsProbioticPhytochemicals Read pages and identify ways to preserve vitamins when both storing, and preparing food.