Mighty Micronutrients

Fact: Most mammals can make their own Vitamin C-except humans, bats etc.

What are micronutrients?

-Vitamins and mineral required in small quantities in our bodies- measured in milligrams or
micrograms
Over 2 billion people in the world are suffering from “hidden hunger” or a micronutrient deficiency.
This is hard to notice and can lead to devastating effects. Most prevalent deficiencies are Vitamin A,
iodine and iron* mostly in developing countries due to poor diet quality

Micronutrients help our body to perform important functions like

-Release energy from the food we eat
-Immune function
-Blood clotting
-Helps growth and development in children
-Strong bones
-Prevent chronic diseases

A diet of whole, minimally processed foods (and thus high in micronutrients) can help our bodies
fight inflammation and diseases like heart disease and cancers and can slow the progression of bone
disease eg osteoporosis

In both developing and even developed countries (US) there is under consumption of
-Dark green veg
-Orange veg
-Legumes
-Wholegrains

Daily recommended intake (DRI)

Nutrient amounts needed to prevent deficiency diseases

AI= Adequate intake

Figure given where there is not enough scientific evidence to give a certain amount (assumed to be
enough)

Recommended Daily Allowance=RDA

Enough scientific evidence. This is the goal.

Tolerable Upper Intake Level= UL

Adverse/Toxic Effects

Supplementation
Multivitamins and mineral supplements
-Improves micronutrient status amongst adults and children
-Still does not reduce risk of disease in those with deficiencies
-The health benefits from micronutrients seem to stem from the fact that the nutrients form part of
the food matrix. Therefore, it is not that the nutrients themselves are beneficial, but rather the
synergistic effect it has when they are consumed together with whole foods
-This does not mean that supplements do not have place in a diet or that they cannot be used to
correct deficiencies, but eating a healthy diet with whole foods is the real prize.

At risk population
-Persons with reduced absorption eg alcoholics, persons who have undergone gastric surgery
-Poverty-stricken (therefore, reduced intake)
-Increases losses (vomiting, diarrheal)
-People with increased needs: people with illnesses such as HIV/AIDS, pregnant women etc

Where do we get micronutrients from?

All foods contain a matric of nutrients that work together to keep us alive and keep us healthy
Whole foods make sure we get the right amounts of vitamins and minerals

-Fresh, whole foods (the nutrients provided in a food matrix provides us with synergistic benefits)
-Supplements (although not as effective as whole foods in treating deficiencies/diseases)
-Enriched/fortified foods (when wholegrain(unprocessed/minimally processed) foods are eaten,
100% nutrients found in the grain

What is a whole-grain?
The entire grain is intact or whole thing used to make product eg whole grain bread
Bran, endosperm and germ

Bran- the edible outer layer of grain that contains important nutrients like fibre, antioxidants, and
some B vitamins

Germ- the embryo of the plant (can sprout into new plant) contains protein, healthy fats and some B
vitamins and minerals

Endosperm- Germ’s food supply. Largest portion of the kernel and contains starchy CHO, protein and
some vitamins and minerals

Eg of whole grains- whole-wheat or pearled wheat, barley, corn

*Refined grains are stripped of some very important nutrients eg white flour and white rice-both
have had bran and germ removed
Refining removes ¼ protein and ½ to 2/3 important nutrients

Enrichment adds back some important nutrients from original food and then some from fortification
This helps commonly eaten food be as nutritious as possible

Nutrient vs energy density

Whole, unrefined foods are usually nutrient-dense and the deeper the colour, the more likely it is to
have more nutrients. Eating these foods frequently can prevent deficiency diseases.
Most low in energy so we can consume larger quanities- less calories
Eg fruits and vegetables

Energy density refers to energy content. It does not tell us if a food is good or bad.
Some foods can be high in energy AND high in nutrients like peanut butter, bit some can be high in
energy and low in nutrient like fats food. Limit these.

Micronutrients prevents diseases

Inflammation is the basis for most diseases! Poor diet, poor lifestyles etc feed this.
Limit access to these.

Instead, eat a varied diet with the majority of our intake from whole foods, avoid smoking, alcohol,
manage stress levels, sleep more etc.

Phytonutrients
”Eat a rainbow” – eat a variety of useful nutrients

Phyto=Plant

Not ony do we “eat with our eyes” but each of the different colours represents different
phytonutrients.

Phytonutrients are special plant nutrients that give us health benefits over and above their normal
vitamin and mineral content.
Phytonutrients have the ability to reduce diseases as they slow or prevent cell damage. Think of
them as little firemen keeping the inflammation fire under control!
The deeper the colour, the better

There are thousands of beneficial phytonutrients in the food we eat- some of the more common
ones are lutein and zeaxanthin which are found in our greens, carotenoids and lycopene which are
found in our reds, sulphur compounds and phytoestrogens in our beiges and tans, carotenoids and
lutein which are found in our orange, and anthocyanin, ellagic acid and quercetin which are found in
our purples.

Some benefits of phytonutrients

-Helps with heart, cancer and birth defects - lutein and zeaxanthin
-Heart, cancer, memory, UTI - carotenoids and lycopene
-Heart, cancer - sulphur compounds and phytoestrogens
-Heart, vision and immunity - carotenoids and lutein
-Cancer, anti-aging, memory, vision, UTI - anthocyanin, ellagic acid and quercetin

Micronutrients

Vitamin A
A group of fat soluble vitamins that have multiple functions that affect our vision, bone growth,
reproduction as well as our immunity.
There are two categories of Vit A depending on if the food source is of animal or plan origin.
Vit A found in animal foods is called preformed Vit A
Vit A found in plant sources is called Carotenoids

It is important to note that when it comes to fat soluble vitamins (A, D, E and K), if we consume
excessive amounts of them that they are stored in our body and can quickly reach levels that are
toxic. This usually happens when we take too much of a concentrated supplement form of these.

More is not better.

Only preformed Vit A can reach toxic levels (usually the type found in supplements)
Plant source of Vit A (carotenoids) are basically inactive so the body will only convert what it needs
into the active form, not allowing to reach excessive levels.

Vit A deficiency- most common in developing world especially among children- blindness, retarded
physical growth etc.

Liver is an excellent source of preformed Vit A and all orange fruits and vegetables.

B Vitamins

Generally safe to consume even at higher quantities because they are water-soluble.

They are also very important in energy metabolism. B vitamins in themselves do not give you energy,
Even though they are important in CHO and PRO metabolism, you still have to eat enough food and
follow a healthy eating pattern and drink enough water to have more energy.

IF you are Vit B deficient, taking a supplement will help, but if you are not deificent you will just be
wasting your money.

A type of anaemia called megaloblastic anaemia is related to folate (Vit B 9) deficiency or Vit B 12. In
megaloblastic anaemia the red blood cells become abnormally large

Folate (B9) is imperative for women of any reproductive age as it has been found to be a very
important nutrient when it comes to preventing congenial disorder known as neural tube defect.
The neural tube closes at the very early stages of pregnancy, even before you know you are
pregnant which is why all women who are capable of having children should be having either
sufficient amounts of folate from their dietary food sources or a supplement.

Some people have a genetic mutation that prevent them from converting folate to its active form
inside the body.

Vitamin C

“Ascorbic Acid”
-Water soluble
-Immune function
Can prevent sickness (about 200mg) but if already sick, it will not help.

-Vital for normal collagen production thus helping in wound healing.

A Vit C deficiency disease that has all but been eradicated is scurvy. Symptoms included swollen dn
bleeding gums, loose teeth and even bulging eyes.

Smokers should monitor their Vit C intake as smoking is one of the lifestyle choices which can
increase inflammation and thus more micronutrients are needed to keep inflammation under
control and Vit C does this very well.

Vitamin D
-Fat-soluble vitamin
-Known as the “sunshine” vitamin
-Found naturally only in a handful of foods
-Main source is when sunlight, mainly UVB, strikes the skin and stimulates the body to creat Vit D.
-If a person is not getting enough sunlight, they can take a supplement, but remmeebr that this is a
fat-soluble vitamin so it is possible to take too much.
-If you are taking a supplement, you should test blood sugar levels regularly so that you do not reach
toxic levels

-Vitamin D is essential for bone health as it is needed for the absorption of calcium and also assists
with bone growth and remodelling.

-Vit D also acts as a hormone and has been found to have many different functions like assisting with
immune function and reducing inflammation.

-it has also been implicated in insulin resistance (as discussed in lesson on CHO)

Calcium
-the most abundant mineral in the human body
-it is found naturally in food like dairy products as well as the bones of sardines
-it is also added to plant-based beverages such as soya milk
-available as a dietary supplement
-found in medicine as antacids
-99% of the body’s calcium is stored in bones and teeth where it supports their structure and
function and the remaining 1% is used to support ciritcal metabolic function, like maintain our blood
pressure, as well as normal muscle and nerve function.

Blood calcium levels are very tightly regulated and does not fluctuate with changes in your dietary
intake.

The body used our bones as a reservoir for, and a source of calcium in order to maintain contant
concentrations of calcium in the blood.

Iron

Iron is a mineral found in trace amounts of every single cell in the body.
It forms part of haemoglobin in red blood cells, and part of myoglobin in your muscles and its
function is to carry oxygen.

-Iron also makes up part of many proteins and enzymes in the body.

In food, iron exists in two forms- heme irone and non-heme iron.

Heme iron is usually found in animal-containing foods like meat, poultry and fish and non-heme is
found in plant food.
To increase absorption of iron- pair non heme iron sources with Vitamin C rich foods, and pair non-
heme foods with heme foods.

Examples of heme iron include liver, beef and poultry, while non-heme iron includes nuts, whole
grains and legumes.

Certain substances decrease the absorption of non-heme iron which includes oxalic acid found in
raw spinach and chocolate, phytic acid found in wheat bran and beans, tannins found in commercial
black tea, polyphenols found in coffee, and calcium carbonate supplements.

Non-heme iron should not be eaten at same time with these absorber-inhibiters.

Iron deficiency anaemia

Iron deficiency anaemia affects many people worldwide, with those most being affected being
pregnant women, young children usually under the age of 5.

Many women go into their pregnancies iron-deficient and this not only predisposes their unborn
child to the effects of iron deficiency but also increases the mother’s risk for mortality or dying. She
is also more likely to give birth to a low-birthweight baby.

-Anaemia in infants and children is associated with poor physical growth, reduced resistance to
infection and slow development of learning/cognitive abilities
-In adults, it causes fatigue and reduced work capacity and may also cause reproductive impairment.

Iodine
-An important mineral found in some foods, especially in foods from the ocean.
-It is also being increasingly included in prenatal supplements
-Has also been used as a fortification ingredient in some foods, mainly iodated salt.

Iodine deficiency disorder (IDD)

More than 70 countries have salt iodisation programs, due to the fact that many countries have
iodine-deficient populations mainly due to the fact that the soil used to farm fresh produce is
increasingly becoming iodine deficient.

Iodine is also a very important nutrient in the development of a foetus’s brain, and iodine deficiency
disorder is the most common cause of preventable mental retardation worldwide, with more than
18million babied being born mentally impaired.
Iodine also plays a critical role in the synthesis of thyroid hormones, T3 and T4. This is important
because the thyroid helps to regulate the body’s metabolic rate, body temperature, growth,
reproduction, blood cell production, muscle function, nerve function and even gene expression.

Zinc
-an essential mineral that is found in almost every cell in the body.
-it supports immunity and is also needed for wound healing as well as cell division. This is one of the
reasons a pharmacist may recommend it if you have acne.
-also helps to maintain your sense of taste and smell
-also needed for proper DNA synthesis

Must have adequate amounts of zinc during pregnancy and childhood as well as adolescence as it
supports both growth and development.

Zinc is found in a wide variety of food, and interestingly, Atlantic oysters contain the most zinc per
serving than any other food in most people’s diets. However, red meat and poultry provide the
majority of your zinc requirments. Vegetarian sources include beans, nuts and dairy products.

Zinc is absorbed from animal sources more easily than plant sources so vegetarians might become
deficient if their diet is not well-planned.

Practical: retaining nutrients

1. Include as much minimally processed foods in your diet as possible

2. Wash all fruits/veg well to get rid of pesticides
3. When cooking water-soluble or green vegetables, it is best to cook them quickly as possible.
You can have them either raw or lightly steamed or boil them in a tiny bit of water. No more
boiling veggies to death until all the green has leeched out into the water!
4. When eating your fat-soluble or orange veggies, cook them with a little bit of fat eg olive oil
(a very good fat to include in our regular diet and is suitable for most cooking) A quick stor
fry with the green and the orange veggies is the best of both worlds. The aim is not to drown
your veggies in oil but to use just enough to help them cook.
5. Do all veggies have to be fresh? Eat them however you like them best- fresh, cooked, tinned.
If you eat enough every day you will reap the benefits.

Fresh Vegetables
It is a common myth that if a fruit or veg has been ripened after harvesting, that it is inferior in terms
of nutritional quality. This is because there is a misconception that more nutrients are gained from
the soil during ripening. While this is true in some cases, most plants absorb a large percentage of
the most crucial vitamins and minerals in the early stages of growth. Whether vine-ripened or post-
harvest ripened, the nutritional content will be similar.

Frozen Vegetables
Frozen veg are usually vine-ripened and undergo only minimal processing. They might be blanched
very quickly by dipping them into boiling water for a few minutes before freezing in order to
inactivate the certain enzymes that could cause unfavourable colour, smell, flavour, nutritional value
etc once frozen. Although the blanching does remove some vitamins and minerals found naturally in
the veg, it does not seem to have a big impact. The nutritional content of fresh produce seems to be
similar to frozen veg.

Blanching may have an impact just on taste- fresh veg seems to have a unique flavour which
blanching and freezing reduces a little.

Canned Vegetables
Usually vine-ripened like frozen veg, but they tend to undergo a lot more processing. Blanching is
also common, but it is also common to store the produce in a salty brine or sugary syrup. Therefore,
keep this in mind. Look for fruits canned in their own juices and no added sugar, and rinse
vegetables or legumes in some water to reduce salt content.

Bottom line: veg are healthy no matter the form.