In this part, we're going to explore the health effects of getting insufficient micronutrients (vitamins and minerals).
THE SIX CLASSES OF ESSENTIAL NUTRIENTS There are six classes of essential nutrients for human health, meaning we can't live without them without negative consequences. Our bodies don’t make them so, we must obtain them from our diet. They include:
Carbohydrates, protein, and fats are collectively named macronutrients because we need them in large quantities. They provide calories or energy in the form of ATP to run all metabolic reactions, which are jumpstarted by proteins called enzymes. Enzymes need cofactors to work, and that is where vitamins and minerals (micronutrients) come in. We need these in smaller quantities. CRITICAL FUNCTIONS OF SELECTED MICRONUTRIENTS:
There are approximately 30 vitamins and minerals we need to consume regularly. Many have multiple functions and work synergistically to run your metabolism to keep you alive and healthy. The image below shows the various food sources of micronutrients. HOW MUCH DO YOU NEED? Scientists at the Institute of Medicine have established amounts of micronutrients to consume daily, referred to as RDAs (Recommended Dietary Allowances) based on age, gender, and life stage. It is important to note that these recommended values aim to prevent deficiencies and their related diseases and conditions and are not necessarily optimal for longevity. As a registered dietitian, my advice is to eat a wide variety of colorful and minimally processed foods from all major food groups. This will maximize your nutrient intake while staying within your calorie needs to either maintain a healthy body weight or achieve one. Watch the video below to learn more about Macronutrient Facts.
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