BY LAURA WOODWARD, BSN, RN, LNC
Understanding the nuances of vitamins, minerals, and nutrients, how they are broken down, what roles they play in our bodies, and how to utilize them for optimal health and wellness can be downright overwhelming and confusing.
To put it simply, on a foundational level, vitamins, minerals and nutrients (collectively) are the sources of energy for our bodies, mostly derived from the food we consume. These power sources are the driving force behind every output of activity our bodies do. They are fundamental for the proper functioning, growth and maintenance of our bodies at both the cellular and systemic levels. They support physical activity, cognitive function, organ function, growth, repair and overall well-being. In addition, the output of our energy, or lack thereof, directly affects our moods, relationships, sociability and overall quality of life.
The food we eat is broken down into various components (vitamins, minerals and nutrients), each playing a crucial role in providing our bodies with the varying energy it needs. Let’s break down each of these components to find out how they play a role in our overall energy levels.
VITAMINS – organic compounds that support various bodily functions, including growth, development and metabolism. Vitamins are classified into two groups: fat-soluble vitamins (A, D, E, and K) and water-soluble vitamins (B and C). The main vitamin sources that contribute to energy production include B Vitamins (B1, B2, B3, B5, B6, B7, B9, and B12), and Vitamin C.
MINERALS – inorganic substances that play a vital role in various physiological processes, including energy production, bone formation and fluid balance. The main minerals that contribute to energy production include iron, magnesium and zinc.
NUTRIENTS – the components in food that our bodies need to function correctly. They include macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals). Macronutrients provide the fuel our bodies need for energy, while the micronutrients are essential for the proper utilization of this fuel.
• Carbohydrates are the main energy source for our bodies, which get broken down into glucose and then transported to our cells to be used as fuel, glucose being the main energy source for our brain. Complex carbohydrates (whole grains, fruits, and vegetables) are a solid energy source, while simple carbohydrates (sugar and refined grains), can cause fluctuations in blood sugar levels, leading to energy crashes.
• Proteins are essential for growth, repair, and maintenance of our body tissues and can also be used as a source of energy when carbohydrate stores are depleted. However, using proteins for energy can put a strain on the kidneys, therefore, it is essential to consume an adequate amount of carbohydrates to spare protein energy for their primary functions.
• Fats are the most concentrated source of energy, providing more than twice the amount of energy per gram compared to carbohydrates and proteins. Healthy fats (found in avocados, nuts and olive oil) are essential for the absorption of fat-soluble vitamins and the production of hormones. Healthy fats are also necessary for the proper functioning of our cells and provide insulation and protection for our organs. It is important to remember that consuming too much fat, even health fats, can lead to weight gain and other health issues.
In summary, vitamins act as spark plugs for energy production, with B vitamins and vitamin C being particularly important. Minerals, such as iron, magnesium and zinc, are the unsung heroes of energy production, contributing to various physiological processes. Nutrients, including carbohydrates, proteins and fats, provide the fuel our bodies need to produce energy, with complex carbohydrates being the best source of steady energy.
It is so important to consume a high-quality diet that ensures our bodies are getting the power sources needed, in the appropriate amounts, to maintain optimal health and energy levels – which can be a challenge in our fast-paced, on-the-go, lives. If you feel you’re lacking in some vitamins, nutrients or minerals – or would like to get a nutritional blood panel to check your bodies power sources, come see us at iV Nutrition of Wash Park. We would be happy to support you in meeting your optimal health goals! www.iVNutrition.com