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Explore National Geographic. A world leader in geography, cartography and exploration.

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Water is used for a variety of things like drinking, showering, etc. The lack of clean water is a problem now though. Millions of people have died because of all the diseases they get from water that isn't clean. It still is a major issue is this generation and some people haven't found ways to fix the issue.

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Brian HandwerkFor National Geographic News

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Sustainable Earth: Water - National Geographic

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Safeguarding one of the world’s most important resources.

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Vitamins & Minerals: Are You Getting What You Need?

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It's important to get enough vitamin and minerals in your diet, but you can have too much of a good thing. Learn the facts.

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Minerals help your body maintain itself like grow, develop, and stay healthy. It explains that there are two different kinds of minerals, macro and trace. Your body needs more of the macrominerals than the trace minerals. Next time you pick up an item take a look at the minerals you get.

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Did you ever notice how TV commercials for breakfast cereal always mention vitamins and minerals? But when you think of minerals, food isn't the first thing that comes to mind. Aren't minerals something you find in the earth, like iron and quartz?

Well, yes, but small amounts of some minerals are also in foods - for instance, red meat, such as beef, is a good source of iron.

Just like vitamins, minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions - from building strong bones to transmitting nerve impulses. Some minerals are even used to make hormones or maintain a normal heartbeat.

Macro and Trace

The two kinds of minerals are: macrominerals and trace minerals. Macro means "large" in Greek (and your body needs larger amounts of macrominerals than trace minerals). The macromineral group is made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.

A trace of something means that there is only a little of it. So even though your body needs trace minerals, it needs just a tiny bit of each one. Trace minerals includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Let's take a closer look at some of the minerals you get from food.

Calcium

Calcium is the top macromineral when it comes to your bones. This mineral helps build strong bones, so you can do everything from standing up straight to scoring that winning goal. It also helps build strong, healthy teeth, for chomping on tasty food.

Which foods are rich in calcium?

dairy products, such as milk, cheese, and yogurt

canned salmon and sardines with bones

leafy green vegetables, such as broccoli

calcium-fortified foods - from orange juice to cereals and crackers

Iron

The body needs iron to transport oxygen from your lungs to the rest of your body. Your entire body needs oxygen to stay healthy and alive. Iron helps because it's important in the formation of hemoglobin (say: HEE-muh-glo-bun), which is the part of your red blood cells that carries oxygen throughout the body.

Which foods are rich in iron?

meat, especially red meat, such as beef

tuna and salmon

eggs

beans

baked potato with skins

dried fruits, like raisins

leafy green vegetables, such as broccoli

whole and enriched grains, like wheat or oats

Potassium

Potassium (say: puh-TAH-see-um) keeps your muscles and nervous system working properly.

Which foods are rich in potassium?

bananas

tomatoes

potatoes and sweet potatoes, with skins

green vegetables, such as spinach and broccoli

citrus fruits, like oranges

low-fat milk and yogurt

legumes, such as beans, split peas, and lentils

Zinc

Zinc helps your immune system, which is your body's system for fighting off illnesses and infections. It also helps with cell growth and helps heal wounds, such as cuts.

Which foods are rich in zinc?

beef, pork, and dark meat chicken

nuts, such as cashews, almonds, and peanuts

legumes, such as beans, split peas, and lentils

When people don't get enough of these important minerals, they can have health problems. For instance, too little calcium - especially when you're a kid - can lead to weaker bones. Some kids may take mineral supplements, but most kids don't need them if they eat a nutritious diet. So eat those minerals and stay healthy!

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Did you ever notice how TV commercials for breakfast cereal always mention vitamins and minerals? But when you think of minerals, food isn't the first thing that comes to mind. Aren't minerals something you find in the earth, like iron and quartz?

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Vitamins and minerals are micronutrients required by the body to carry out a range of normal functions. However, these micronutrients are not produced in our bodies and must be derived from the food we eat.
Vitamins are organic substances that are generally classified as either fat soluble or water soluble. Fat-soluble vitamins ( vitamin A, vitamin D, vitamin E, and vitamin K) dissolve in fat and tend to accumulate in the body. Water-soluble vitamins ( vitamin C and the B-complex vitamins, such as vitamin B6, vitamin B12, and folate) must dissolve in water before they can be absorbed by the body, and therefore cannot be stored. Any water-soluble vitamins unused by the body is primarily lost through urine.

Minerals are inorganic elements present in soil and water, which are absorbed by plants or consumed by animals. While you're likely familiar with calcium, sodium, and potassium, there is a range of other minerals, including trace minerals (e.g. copper, iodine, and zinc) needed in very small amounts.

In the U.S., the National Academy of Medicine (formerly the Institute of Medicine) develops nutrient reference values called the Dietary Reference Intakes (DRIs) for vitamins and minerals. [1] These are intended as a guide for good nutrition and as a scientific basis for the development of food guidelines in both the U.S. and Canada. The DRIs are specific to age, gender, and life stages, and cover more than 40 nutrient substances. The guidelines are based on available reports of deficiency and toxicity of each nutrient. Learn more about vitamins and minerals and their recommended intakes in the table below.

Recommended Daily Intake of Vitamins and Minerals for Adults

Ages 19-50: 15 micrograms (600 IU)

Ages 51-70: 15 micrograms (600 IU)

Ages 71+: 20 micrograms (800 IU)

Ages 19-50: 15 micrograms (600 IU)

Ages 51-70: 15 micrograms (600 IU)

Ages 71+: 20 micrograms (800 IU)

100 micrograms (4,000 IU)

Phosphorus
700 milligrams

700 milligrams

Ages 31-70: 4,000 milligrams

Ages 71+: 3,000 milligrams

1,500 milligrams*

1,500 milligrams*

Not determined; however a chronic disease risk reduction intake has been established

* Denotes Adequate Intake (AI). An AI is a recommended intake when an RDA can't be determined. RDA is the average daily dietary intake sufficient to meet the nutrient requirement of 97-98% of healthy individuals in a particular group according to stage of life and gender.
** May play a role in the human body, but adequate research regarding its nutritional importance is not available so RDA or AI has not been set.

What about multivitamins?

A diet that includes plenty of fruits, vegetables, whole grains, good protein packages, and healthful fats should provide most of the nutrients needed for good health. But not everyone manages to eat a healthful diet. Multivitamins can play an important role when nutritional requirements are not met through diet alone. Learn more about vitamin supplementation.

Did you know?

Vitamins and their precise requirements have been controversial since their discovery in the late 1800s and early 1900s. It was the combined efforts of epidemiologists, physicians, chemists, and physiologists that led to our modern day understanding of vitamins and minerals. After years of observation, experiments, and trial and error, they were able to distinguish that some diseases were not caused by infections or toxins-a common belief at the time-but by vitamin deficiencies. [2] Chemists worked to identify a vitamin's chemical structure so it could be replicated. Soon after, researchers determined specific amounts of vitamins needed to avoid diseases of deficiency.

In 1912, biochemist Casimir Funk was the first to coin the term "vitamin" in a research publication that was accepted by the medical community, derived from "vita" meaning life, and "amine" referring to a nitrogenous substance essential for life. [3] Funk is considered the father of vitamin therapy, as he identified nutritional components that were missing in diseases of deficiency like scurvy (too little vitamin C), beri-beri (too little vitamin B1), pellagra (too little vitamin B3), and rickets (too little vitamin D). The discovery of all vitamins occurred by 1948.

Vitamins were obtained only from food until the 1930s when commercially made supplements of certain vitamins became available. The U.S government also began fortifying foods with specific nutrients to prevent deficiencies common at the time, such as adding iodine to salt to prevent goiter, and adding folic acid to grain products to reduce birth defects during pregnancy. In the 1950s, most vitamins and multivitamins were available for sale to the general public to prevent deficiencies, some receiving a good amount of marketing in popular magazines such as promoting cod liver oil containing vitamin D as bottled sunshine.

References

1. Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride (1997); Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline (1998); Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids (2000); Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (2001); and Dietary Reference Intakes for Calcium and Vitamin D (2011). These reports may be accessed via www.nap.edu.

2. Semba RD. The discovery of the vitamins. Int J Vitam Nutr Res. 2012 Oct 1;82(5):310-5.

3. Piro A, Tagarelli G, Lagonia P, Tagarelli A, Quattrone A. Casimir Funk: his discovery of the vitamins and their deficiency disorders. Ann Nutr Metab. 2010;57(2):85-8.

Last reviewed March 2023
Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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Vitamins and minerals are micronutrients required by the body to carry out a range of normal functions. However, these micronutrients are not produced in our bodies and must be derived from the food we eat. Vitamins are organic substances that are generally classified as either fat soluble or water soluble.

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On average we need about 1,000 mg a day just for adults. It's not very easy to maintain the amount of vitamins we need per day. People typically take more than is recommended to treat or prevent illnesses or disease instead of taking drugs.

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Everything You Need to Know About Vitamins - Diet and Nutrition Center - EverydayHealth.com

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Do you wonder if you're getting the basic vitamins your body needs? Learn to cut through the hype to know which vitamins are most important for healthy living.

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Proteins are large molecules that our cells need to function properly. They consist of amino acids. The structure and function of our bodies depend on proteins, and the regulation of the body's cells, tissues, and organs cannot exist without them.

Muscles, skin, bones, and other parts of the human body contain significant amounts of protein, including enzymes, hormones and antibodies. Proteins also work as neurotransmitters. Hemoglobin, a carrier of oxygen in the blood, is a protein.

A Dutch chemist, Gerhardus Johannes Mulder, first described proteins, and he coined the name in 1838.

The Greek word protos means "first" and the Greek word proteios means "the first quality."

Proteins were believed to be a primary, or first, quality for life.

What are proteins?

Protein is essential for many bodily functions.

Proteins are long chains of amino acids that form the basis of all life. They are like machines that make all living things, whether viruses, bacteria, butterflies, jellyfish, plants, or human function.

The human body is made up of approximately 100 trillion cells. Each cell has thousands of different proteins, which together cause the cell to do its specific job. The proteins are tiny machines within the cell.

Amino acids and proteins

Protein is made up of amino acids, and amino acids are the building blocks of protein. There are around 20 amino acids.

These 20 amino acids can be arranged in millions of different ways to create millions of different proteins, and each protein has a specific function in the body. The structures differ according to the sequence in which the amino acids combine.

The U.S. National Library of Medicine lists the 20 different amino acids as: Alanine, arginine, asparagines, aspartic acid, cysteine, glutamic acid, glutamine, glycine - histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine.

Amino acids are organic molecules that are made of carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur.

It is the amino acids that synthesize proteins and other important compounds in the human body, such as creatine, peptide hormones, and some neurotransmitters.

What do proteins do?

Proteins play a role in nearly every biological process, and their functions vary widely.

The main functions of proteins in the body are to build, strengthen and repair or replace things, such as tissue.

They can be structural, like collagen, they can be hormonal, like insulin, they can be carriers, for example, hemoglobin, or they can be enzymes, such as amylase. All of these are proteins.

Keratin is a structural protein that strengthens protective coverings, such as hair. Collagen and elastin, too, have a structural function, and they also provide support for connective tissue.

Enzymes are catalysts. This means they speed up chemical reactions. They are needed for respiration in human cells, for example, or photosynthesis in plants.

Sources

We know that protein is one of the essential nutrients in the human diet, but the protein in the foods we eat does not all convert into proteins in our body.

Protein foods provide amino acids that our bodies use to synthesize proteins.

When people eat foods that contain amino acids, these amino acids make it possible for the body to create, or synthesize, proteins. If we do not consume some amino acids, we will not synthesize enough proteins for our bodies to function correctly.

There are also nine essential amino acids that the human body does not synthesize, so they must come from the diet.

All food proteins contain some of each amino acid, but in different proportions. Gelatin is special in that it contains a high proportion of some amino acids, but not the whole range.

The nine essential acids that the human body does not synthesize are: Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Foods that contain these nine essential acids in roughly equal proportions are called complete proteins. Complete proteins mainly come from animal sources, such as milk, meat, and eggs.

Soy and quinoa are vegetable sources of complete protein. Combining red beans or lentils with wholegrain rice or peanut butter with wholemeal bread also provides complete protein. Research shows that the body does not require all essential amino acids at each meal because it can utilize amino acids from recent meals to form complete proteins.

So, the recommended nutrient is protein, but what we really need is amino acids.

Deficiency

Protein deficiency is unusual as an isolated condition. If a person lacks protein, they normally have a wider lack of nutrients and energy, due to low food intake. This may be due to poverty or illness.

Very low protein intake can lead to weak muscle tone, edema, or swelling, thin and brittle hair, and skin lesions, and, in children, stunted growth. Biochemical tests may show low serum albumin and hormone imbalances.

Eating more protein may boost muscle strength and encourage a lean, fat-burning physique. This, of course, depends on total food intake and activity levels.

Protein deficiency is rare in the United States, unless it results from a disorder, such as anorexia nervosa or the later stages of cancer.

Requirement

The body's need for dietary protein is tied up with nitrogen levels in the body. Not having enough of the right levels of the right amino acids can lead to a nitrogen imbalance.

Exactly how much protein a person should consume remains a matter of debate.

Past studies have shown that a breastfed American infant aged up to 3 months will develop satisfactorily with a protein intake of 1.68 grams per kilogram of body weight per day, but experts have suggested that 1.1 grams per kilogram is probably enough.

The current minimum recommended amount of protein per day is 0.8 grams per kilogram for an average adult to stay healthy, according to Harvard Health.

However, recommending exact amounts is difficult, because a range of factors, such as age, gender, activity level, and status, for example, pregnancy, play a role.

Other variables include the proportion of amino acids available in specific protein foods, and the digestibility of individual amino acids. It also remains unclear how protein metabolism affects the need for protein intake.

According to the U.S Department of Agriculture (USDA), the following foods will provide about 7 grams of protein per serving listed below:

1 ounce lean meat, poultry, seafood

1 egg

1 Tablespoon peanut butter

Half an ounce nuts or seeds

A quarter cup cooked beans or peas

The USDA provides a calculator to make it easy to find out how much protein and other nutrients a person needs.

Protein and calories

Protein provides calories. One gram of protein or carbohydrate contains 4 calories. One gram of fat has 9 calories.

Consuming 0.8 grams per kilogram of protein each day would provide 10 percent of an average person's calories.

The average American consumes around 16 percent of their calories from protein, whether of animal or plant origin.

It has been suggested that Americans obtain too many calories from protein, but now some experts are calling this a " misperception."

The 2015 to 2020 Dietary Guidelines for Americans recommend that for people over the age of 4 years, between 10 percent and 35 percent of their calories should come from protein, depending on their age and gender.

Derek Pendick, former editor of Harvard Men's Health, comments in an article on protein requirements:

"Research on the optimal amount of protein to eat for good health is ongoing and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial."

He adds that consuming more protein does not necessarily mean eating more steak, and it may mean eating less of something else, say, carbohydrates, to maintain a healthy weight.

Some diets recommend eating more protein in order to lose weight.

However, nutritionists stress that there is insufficient evidence that adding protein will guarantee weight loss, and that people should consider their overall consumption and dietary consequences when making this kind of change.

If eating more protein results in a lower fiber intake, for example, this may not be beneficial.

What about protein drinks and foods?

A wide range of protein supplements is currently available, many claiming to encourage weight loss and increase muscle mass and strength.

Research has not confirmed that protein supplements are beneficial for weight loss.

Athletes and body builders need to ensure they have enough protein to build and repair muscle, and this may be more than the minimum amount.

However, no evidence has so far proven that high protein supplements are more beneficial than consuming protein as part of a healthy diet. Some supplements may also contain banned or unhealthy substances.

One study has indicated that whey protein may affect glucose metabolism and muscle protein synthesis, but other research concludes that at least one type of whey supplement can reduce body fat and preserve lean muscle when used in a reduced-calorie diet.

According to the University of Michigan, one investigation has found that whey protein enhanced performance in cyclists, and while another has suggested that it may lead to bone loss and osteoporosis.

The online magazine for bodybuilders, Muscle and Fitness points out that whey protein shakes and powders are manufactured from what used to be waste products from dairy production, and cautions that quality can be inconsistent between brands.

Manufacturers add flavorings, colorings and additional amino acids, and they may use low-quality whey, so that instead of 90 percent protein, the product may be just 35 percent protein, they warn.

While no side effects or interactions of whey protein have yet been proven, neither have the benefits of using whey protein supplements been confirmed.

Athletes and others who are thinking about taking protein supplements should first ensure they are eating a healthy diet, then speak to a dietitian or physician for advice about supplements.

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Protein: Sources, deficiency, and requirements

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Proteins are large molecules that our cells need to function properly. They consist of amino acids. The structure and function of our bodies depend on proteins, and the regulation of the body's cells, tissues, and organs cannot exist without them. Muscles, skin, bones, and other parts of the human body contain significant amounts of protein, including enzymes, hormones and antibodies.

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The average amount of protein you're supposed to take per day is anywhere to 10%-35% of calories per day. Millions of people don't get enough protein each day like they should. Although you're supposed to get a certain amount of protein a day, some people are allergic to certain ingredients in some protein items which could cause some issues.

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Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think. Learn the basics about protein and shaping your diet with he...

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Fat is a nutrient. It is crucial for normal body function, and without it, we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs.

Fats, which consist of a wide group of compounds, are usually soluble in organic solvents and insoluble in water.

In this article, we will explain the different types of fats, which are considered good and bad, and what foods they can be found in.

What are fats?

Fats are called a range of different terms:

Oils - any fat that exists in liquid form at room temperature. Oils are also any substances that do not mix with water and have a greasy feel.

Animal fats - butter, lard, cream, fat in (and on) meats.

Vegetable fats - olive oil, peanut oil, flax seed oil, corn oil, for instance.

Fats or fatty acids - this refers to all types of fat. However, fats are commonly referred to as those that are solid at room temperature.

Lipids - all types of fats, regardless of whether they are liquid or solid.

Lipids are an important part of the diet of all humans and many types of animals. Fat is stored in the body for many reasons.

Types

There are several different types of fats and we'll take a look at these below:

Saturated fats

Saturated fats are solid at room temperature and are sometimes called solid fat. They are totally saturated, meaning that each molecule of fat is covered in hydrogen atoms. Saturated fats increase health risks if a person consumes too much over a long period of time.

A large intake of saturated fats may eventually raise cholesterol levels, which increases the risk of cardiovascular disease and stroke.
Where is saturated fat found?

Saturated fats can be found in meat, including bacon.

The highest levels of saturated fats can be found in meat (mammals), meat products, the skin of poultry, dairy products, many processed foods, such as cakes, biscuits, pastries, and chips, as well as coconut oil, palm oil, and cocoa butter.

A healthy diet includes less than 10 percent of its calories from saturated fats. That said, research shows it is never recommended to replace saturated fat intake with refined carbohydrates or sugar, as this worsens health.

Examples of healthy replacement foods would be nuts, seeds, avocado, beans, and vegetables.

Unsaturated fats

Unsaturated fats, which include monounsaturated and polyunsaturated fats, are liquid at room temperature. They are mostly derived from plant oils and are classed as "good" fats:

Monounsaturated fats

Monounsaturated fat molecules are not saturated with hydrogen atoms - each fat molecule has only the space for one hydrogen atom.

Monounsaturated fats may lower LDL (low-density lipoprotein - bad) cholesterol, and keep HDL (high-density lipoprotein - good) cholesterol at higher levels. But, unless saturated fat intake is reduced, cholesterol levels may remain unchanged.

Many health professionals, however, say that these fats might still reduce a person's risk of developing heart disease. For instance, the Mediterranean diet, a well-researched and chronic disease-risk lowering diet, is full of monounsaturated fats.

Where are monounsaturated fats found?

Monunsaturated fats are found in olives and olive oil.

Olives, olive oil, nuts, peanut butter, and avocados.

Polyunsaturated fats

In polyunsaturated fats, there are a number of spaces around each polyunsaturated fat molecule - they are not saturated with hydrogen atoms.

Nutritionists say that polyunsaturated fats are good for our health, especially those from fish, known as omega-3 polyunsaturated fatty acids.

Omega-3 fatty acids protect against heart disease by lowering blood cholesterol levels and possibly inflammation. Healthcare professionals say omega-3 polyunsaturated fatty acids may also help reduce the symptoms experienced by people who suffer from arthritis, joint problems in general, and some skin diseases.

The other type of polyunsaturated fats are omega-6 fatty acids. These are mostly found in vegetable oils and processed foods. An excessive intake of omega-6's, which is common in the standard American diet, may lead to increased inflammation.

Where are polyunsaturated fats found?

Polyunsaturated fats are found in oily fish including sardines, pictured here.

Oily fish (sardines, mackerel, trout, salmon, and herring), safflower, grapeseed, safflower, soybean, and sunflower oil. Nuts, seeds, and pastured eggs can also contain omega-3 fatty acids.

Trans fats

Trans fats are synthetically made, they do not naturally occur. Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are also known as partially hydrogenated oils.

Trans fats are not essential for human life and they most certainly do not promote good health. Consuming trans fats increases LDL cholesterol level and lowers levels of HDL cholesterol; this, in turn, raises the risk of developing coronary heart disease and stroke about 3 times higher than other fats.

In fact, the Harvard School of Public Health estimates that trans fat intake is associated with 50,000 fatal heart attacks each year. They are also associated with an increased risk of developing type 2 diabetes.

Experts say that trans fats from partially hydrogenated oils are worse for your health than naturally occurring oils.

Trans fats have become popular because food companies find them easy to use and cheap to produce. They also last a long time and can give food a nice taste. As trans fats can be used many times in commercial fryers, they are commonly used in fast food outlets and restaurants. Several cities and states, including New York City, Philadelphia, and California, have banned or are in the process of banning trans fats.

Where are trans fats commonly found?

French fries (and other fried foods) are common sources of trans fats.

Fried foods, such as French fries, doughnuts, pies, pastries, biscuits, pizza dough, cookies, crackers, stick margarines, shortenings, packaged foods, fast foods, and many other baked foods.

If the nutritional labeling includes partially hydrogenated oils, it means that food has trans fats.

The American Heart Association says that consumption of trans fats should not exceed 5-6 percent of total calorie intake, though any amount, even if small, increases risk.

The take home message is that not all fats are equal. Staying informed and reading the labels can help individuals make good dietary choices, and replace unhealthy fats with healthy fats and fibrous plants.

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Fat is a nutrient. It is crucial for normal body function, and without it, we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs. Fats, which consist of a wide group of compounds, are usually soluble in organic solvents and insoluble in water.

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This article describes good ways to keep your body healthy by eating the good fats. We have a tendency to go down an aisle of the grocery and going for the "low-fat" items. As we know "low-fat" items aren't helping our bodies, we are actually gaining weight by eating them. Try to focus more on the good fats such as avocados and walnuts, rather than "low-fat" yogurt or "low-fat" cookies.

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Choosing Healthy Fats: The Good, the Bad, and the Power of Omega-3s

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Everything you need to know about dietary fat, including how to include more healthy fats in your diet.

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