Vitamins and minerals
Sensitive micronutrients
Vitamins and minerals are also called micronutrients. They don’t contain any calories and are only needed in small amounts. A good way to ensure we’re getting enough of these little helpers is to eat a varied diet. The more variety we have in our food choices, the more likely we’ll get all the nutrients our bodies need.
One of the most important things to know is that vitamins are very sensitive to light, air, warmth and sometimes also to water. If we don’t store or prepare them properly, vitamins are easily lost, which decreases nutritional value.
– Fresh fruit and veg begin to lose their vitamins as soon as they’re picked. Eat them as soon as you can in order to benefit from more vitamins.
– Wash produce quickly and avoid soaking or cooking in too much liquid – vitamins are easily lost in water.
– Chop produce after washing
– Don’ t cook dishes longer than they need and don’ t keep them warm – heat tends to lower the vitamin content of foods.
– Store oils in dark bottles
– If you can’t get fresh, opt for frozen fruit and veg. Since these are harvested when ripe and frozen straight away, vitamins stay almost completely intact.
Vitamins from A-Z
Vitamins are essential for our metabolism. They regulate the breakdown of carbohydrates, proteins and minerals. Vitamins strengthen the immune system and are also partially responsible for building bone, teeth and blood cells. They also have antioxidant properties, meaning they help in the prevention of cell damage. The reason why it’s important that we get vitamins from our diet is because the body isn’t able to produce them on its own. Vitamins come in 2 forms: Water-soluble and Fat-soluble
Water-soluble vitamins
– Vitamin B1(Thiamin)
– Vitamin B2 (riboflavin)
– Niacin
– Pantothenic acid
– Vitamin B6 (pyridoxine)
– Folic acid
– Vitamin B12 (cobalamin)
Fat-soluble vitamins
– Vitamin E (tocopherol)
– Vitamin D (cholecalciferol)
– Vitamin K (phyllochinone)
– Vitamin A (retinol)
– Beta-carotene
Minerals
Some minerals are used as building blocks, like how calcium is needed for strong bones and teeth. Minerals are also important in regulating different body processes: magnesium is used in regulating muscle activity and zinc is needed in the healing of wounds. and are essential for the body.
– Trace elements
– Magnesium
– Calcium
– Potassium
– Chloride
– Phosphorus
– Sodium
– Sulphur
Minerals are less sensitive to light, air and warmth than vitamins.
They are water-soluble though, and like water-soluble vitamins can be washed away in cooking water, so can minerals. To best preserve minerals, prepare foods by steaming instead of boiling. Using the remaining liquid for a soup or sauce is also beneficial.