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By: Ikedi Ani-okoye

Vitamins mineral introduction

Vitamins, minerals and trace elements (so called because the body needs ordy tiny amounts of them) are essential to the human body. It cannot make its own vitamins, although it can store fat-soluble vitamins, A, D, E and K, so that we do not need to eat these every day.,

The water-soluble vitamins, the various types of vitamin B and the familiar vitamin C, cannot be storedl and ifthey are not taken regularly in food, signs of deficiency soon appear. Many vitamins, such as vitamin A, are contained in vegetable foodstuffs but ordy in rudimentary form. The body changes these rudimentary forms into pure vitamin A. It is not ordy insufficient vitamins that can be harmful but also too High a vitamin intake. Too much vitamin A. for example, changes bone structure.

Surplus of minerals

A surplus of vitamins is impossible with a normal of vitamins is impossible with a normal mixed diet and a vitamin deficiency is also quite rare ifone eats a mixture ofwholemeal and milli products and vegetables. With a good. mixed diet there will be no need for vitamin supplements. We get far too little of the B vitamins which are found in she outer layer of grain and silver skin on rice. These are the parts which are removed to make refined flour and polished white rice, so it is important to eat grain and rice in their natural form fairly often. Foods which contain Eat-soluble vitamins should always be eaten in conjunction with a little animal or vegetable fat so that the body can absorb the vitamins. Rase carrots should be served With a few drops of oil or with yogurt.

Minerals and trace

Minerals and trace elements are basically one and the same thing for the two terms refer to the accounts the body needs. The daily requirements of Minerals is measured in milligrams (mg) or grams, while trace elements are measured in micrograms and milligrams. Minerals and trace elements are like vitamins in that the body cannot manufacture them but needs them for metabolism ~magnesium, zinc), to build ~ and maintain bones and teeth (calcium and phosphorus; fluoride prcvcnts decay) for the blood (iron) or to control water retention (e.g. potash, sodium, chlorine). Our bodies usually get plenty of all these vital nutrients. The main exceptions are iron, Ruoride and iodine where specific groups of people suffer deficiency.

Women, for example, often suffer from iron deficiency through the blood loss in menstruation or childbirth. In areas where the drinking water contains too lithe fluoride, caries are common. In certain areas of Europe many people suffer thyroid abnormalities (goitres) because they eat few foods that contain iodine (e. g. sea fish) and because air awl water have a low iodine content.

Healthy cooking: Fruit add vegetables;

Choosing the right ingredients and trying to avoid using too much salt. sugar or fat in the preparation of recipes are important aspects of a healthy, well-balanced diet, but cooking methods are important too - partiaiarly when it comes to preparing fiaiit and vegetables.

CONCLUSION

These foods are not only useful sources of fibre and generally low in fat but they also provide valuable vitamins and minerals - particularly vitamin C. The right minerals ~ particularly vitamin C. The right cooking methods can help to preserve the rnax~fnum of these nutrients.

Here's how. 1 Serve plenty of raw Bruit and vegetables. This way they retain most of their vitamin content. Include fresidy grated vegetables in salads and don't just stick to leafy salads, which contain fearer minerals and are less nutritious. 2 Serve plenty of raw Befit and vegetables.

This way they retain most of their vitarnin content. Include other grated vegetables in salads and don't just stick to leafy salads, which contain fewer minerals and are less nutritious. 3 Scrub or scrape vegetables rather than peeling them, as most of the vitamins are ?ound just under the skin (always wash them weU first - and seek out suppliers of organ-ically groom produce).

4 lose the minimam of crater for boiling and don't overcook. Better still, steam or Microwave instead. 5 Never use bicarbonate of soda when cooking vegctabics as this destroys vitamins B and C. 6 Use some of the cooking water as a nutritious stock for sauces and soups. 7 Bon't keep fruit and vegetables warm for too long before eating. 8 lose plenty of garnishes of watercress, cress and parsley on your food. Not only do they make the food look more appetizing, parsley are also rich sources of vitamin C and iron.