Nutrition: Vitamins and Minerals Overview

Vitamins

• Vitamins are organic compounds vital for bodily functions, not providing calories.
• Two types: fat-soluble (A, D, E, K) and water-soluble (B-complex, C).
• Antioxidants (a subgroup of vitamins) protect against cell damage linked to diseases like cancer.
• Good sources include broccoli, kale, mango, and strawberries.

Calcium and Magnesium

• Calcium is crucial for bone and muscle health.
• Daily recommended allowance (RDA) for adults is 1000 mg, increasing for active individuals (1200 mg).
• Sources are dairy, leafy greens, and fortified foods.
• Magnesium is essential for bone health, energy production, muscle/nerve function, and blood sugar regulation.
• Sources include spinach, almonds, and pumpkin seeds.

Vitamin D & B12

• Vitamin D aids calcium absorption and impacts immune function.
• Good sources are fatty fish, eggs, and milk.
• Vitamin B12 is vital for red blood cell formation and nerve health.
• Vegans/vegetarians are at higher risk of deficiency leading to fatigue, depression, and muscle weakness.
• Sources include animal products (fish, meat, dairy).

Minerals

• Minerals like iron support oxygen transport and energy metabolism.
• Iron deficiency leads to fatigue and paleness.
• Good sources include red meat, lentils, and spinach.

Water

• Water comprises 60% of the human body.
• Essential for hydration, temperature regulation, and joint lubrication.
• 8 glasses (2 liters) daily is a general recommendation for adults.

Carbohydrates

• Two types: simple (soda, candy, fruit—quickly raise blood sugar) and complex (pasta, rice, potatoes—sustain energy, contain fiber).

Fiber

• Soluble fiber (oat bran, apples, beans) lowers cholesterol.
• Insoluble fiber (wheat bran, whole grains) aids digestion, reducing colon cancer risk.
• Recommendations range by sex.

Fats

• Unsaturated fats (olive oil, avocados, nuts) are heart-healthy, liquid at room temperature.
• Saturated fats, largely found in animal products (beef, butter), should be limited to below 10% of daily calories.
• Trans fats are found in processed foods and increase LDL cholesterol and should be avoided.

Proteins

• Proteins are composed of amino acids.
• Essential amino acids must be obtained from food (meat, eggs, dairy, certain plant sources).
• Nonessential amino acids are made by the body.
• RDA for protein is ~0.8 grams per kilogram of body weight for average adults.
• Athletes may require more (1.2–1.4 grams/kg).
• Excessive protein intake (>2 grams/kg) is harmful.

Eating Disorders

• Anorexia nervosa: distorted body image, self-imposed starvation, affects 0.5-1% of the population.
• Bulimia nervosa: binge eating followed by purging ("vomiting" or laxatives), affects 1-5% of the population.
• Binge eating disorder: recurring episodes of large food intake without purging; 1% affected.

Mental Health & Stress

• Mental health encompasses managing stress, achieving potential, and contributing to the community.
• Stress is categorized into eustress (positive) and distress (negative).
• The stress response involves the hypothalamus, pituitary, and adrenal glands, potentially impacting the immune system, cardiovascular system, and inflammation risk.

Sleep

• Adults should aim for 7-9 hours of sleep per night.
• Insufficient or excessive sleep can negatively affect health.
• REM (Rapid Eye Movement) sleep is vital for memory and dreaming, while NREM (Non-Rapid Eye Movement) sleep is crucial for physical rest and growth hormone release.

Alcohol and Caffeine

• Alcohol consumption recommendations vary by gender.
• Caffeine should be limited to 400 mg daily to avoid negative side effects like anxiety and sleep issues.

Drug Interactions

• Drug interactions can be synergistic (enhancement), antagonistic (inhibition), or involve other types of effects.

Suicide Prevention

• Suicide rates are higher in some demographics (men, age 45–54).
• Mental health support is vital for those at risk.

This quiz covers essential vitamins and minerals, including their types, functions, and sources. Learn about the importance of calcium, magnesium, and specific vitamins like D and B12 for your health. Test your knowledge on how these nutrients impact bodily functions and well-being.