The Four Other Essential Components of Nutrition There are four other essential nutritional ingredients that foods supply in order to manage and maintain a healthy body…vitamins, minerals, fiber and water.
Vitamins _______________________________________
Vitamins are indispensable compounds that perform various bodily functions that promote growth, reproduction and maintain health. Vitamins are organic, meaning that they are found in living things, that is, plants and animals. Contrary to popular belief, vitamins do not contain calories. Vitamins are usually differentiated as being water-soluble or fat-soluble. Fat-soluble vitamins, A, D, E and K are stored by the body and do not need to be consumed on a daily basis. Although deficiencies of fat-soluble vitamins are rare, excessive consumption of these vitamins, especially A and D, can be toxic. Water-soluble vitamins, B-complex vitamins, vitamins C and the compounds termed “bioflavonoids” are not stored in fat and therefore must be consumed frequently. If not, deficiencies can occur within two to four weeks. As you might expect, vitamin deficiencies can cause malfunction of bodily functions and can lead to such ailments as heart disease and glandular and nervous disorders. Excessive consumption of water-soluble vitamins is eliminated in the urine making toxicity rare.
Minerals _______________________________________
Minerals are nutrients that exist in the body and in food in organic and inorganic combinations. Interestingly, minerals are something that most of us don’t pay very close attention to in reference to diet. This is a mistake of significant magnitude. Although minerals do not supply energy or calories, they are essential for regulating the release of energy and other aspects of metabolism. In addition, minerals are important for muscle contraction, nerve transmission, the formation of teeth, bones, hemoglobin, protein synthesis and the development of hormones. Other functions include water balance, acid-base balance and body fluids. All of the minerals needed by the human body must be supplied in the diet. Generally, a well balanced diet of animal and vegetable origin will furnish adequate minerals. However, when dieting, it might be wise to take a high-potency daily vitamin and mineral supplement to ensure that you get the necessary amount. There are six major minerals: calcium, phosphorous, magnesium, potassium, sodium and chloride all of which have a daily requirement of more than 100 milligrams per day. Trace minerals, which are found in the body in small quantities, are needed in quantities less than 100 milligrams per day. There are fourteen trace minerals: chromium, cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, tin, vanadium and zinc. Although there are a number of different minerals, it is important to note that their actions within the body are interrelated. No one mineral can function without affecting the action of the others. A mineral deficiency often results in an illness, which may be remedied by the addition of the missing mineral in the diet.
Fibers __________________________________
One of the most important components of a healthful diet is fiber. While it may not be the most exciting part of the diet, the consumption of foods high in dietary fiber is essential to good health. Dietary fiber is only found in plant foods such as fruits, vegetables, legumes and grains and is the part of plant foods that human enzymes cannot digest. Since fiber is not digested, it is technically not a nutrient. They are not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Fiber has two forms: insoluble and soluble. Soluble fiber forms a gel when mixed with liquid, while water-insoluble fiber does not. Water-insoluble fiber comes mostly from whole wheat products, which increase the bulk in the digestive track and enhances elimination. The fiber passes through our intestines largely intact…hence increased elimination.