Vitamins and minerals are essential ingredients for the health, growth, and development of the human body. They work alongside other nutrients, such as proteins and carbohydrates, to promote chemical reactions that allow our bodies to grow and develop. Without the help of vitamins and minerals, bones would weaken and snap, blood would be unable to carry oxygen, and cells could not reproduce.
Carbohydrates, fats, and proteins, along with water, make up about 96 percent of body weight. The remaining 4 percent is made up of various vitamins and minerals. Yet vitamins and minerals play a weighty role in maintaining health.
A diet lacking in certain vitamins may lead to serious health problems. A deficiency in vitamin C, for example, may lead to scurvy (disruption of the normal production of connective tissues that may lead to internal bleeding and problems with wound healing), and a lack of vitamin D may cause rickets (bone deformation) or osteomalacia (softening of bones). Research indicates that the vitamins and minerals that help maintain health when eaten in whole foods do not have the same effect when isolated in pill form.
Scientists have identified 13 vitamins that perform essential functions in humans.
These compounds fall into two groups--water soluble vitamins and fat-soluble vitamins.
Water-soluble vitamins
Water-soluble vitamins dissolve in blood, which carries them throughout the body. Excesses of these vitamins usually wash out of the body through urine and sweat.
The water-soluble vitamins are vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6 (pyridoxine), vitamin B12 (cobalamin), vitamin C (ascorbic acid), biotin, folate, and pantothenic acid.
Fat-soluble vitamins
They are carried in the fats found in foods. Vitamin D, for example, can be found in the butterfat of milk. The body stores excesses of these vitamins in its fatty tissues.
The remaining vitamins--A, D, E, and K--are fat-soluble.
Nutrition: Disease and its Causes
Vitamin A keeps the tissues in the mouth, stomach, lungs, and intestines healthy. It helps cells grow, allows eyes to adjust to changes in light intensity, and helps protect the body from infection. Retinoids are forms of vitamin A found in foods of animal origin. Carotenoids are pigments founds in foods of plant origin; the body can convert some carotenoids, such as beta-carotene, into vitamin A. Beta-carotene is a powerful antioxidant (a chemical compound that prevents cell damage by blocking the effects of unstable molecules called free radicals). Scientists have linked free radicals to a number of diseases, including heart disease and cancer. A vitamin A deficiency may lead to dry skin, poor night vision, and stunted growth in children.
Main Sources of vitamin A include carrots, and spinach. Traditional Sources: liver, milk
Thiamine helps the body obtain energy from carbohydrates and fats. A thiamine deficiency may result in nerve damage, muscle weakness, and fatigue. A severe deficiency can cause beriberi (a potentially fatal nerve disease). Main Sources of thiamine include dried peas, nuts, and whole grains. Traditional Sources: pork.
Riboflavin obtains energy from food and helps the body form niacin, another vitamin. A riboflavin deficiency may lead to dry skin and eye disorders. Main Sources of riboflavin include green vegetables. Traditional Sources cheese, fish and poultry.
Niacin works with thiamine and riboflavin to obtain energy from food. Though niacin deficiencies are rare, people who are deficient may suffer diarrhea and mental confusion. Main Sources of niacin include whole grains. Traditional Sources fish, liver, enriched breads,
Vitamin B6 helps the body use proteins, fats, and carbohydrates. It is also essential for the formation of red blood cells and for the functioning of the nervous and immune systems. A vitamin B6 deficiency may lead to depression, nausea, dry skin, and anemia (a decreased level of red blood cells). Main Sources of vitamin B6 include nuts. Traditional Sources: eggs, fish, and poultry.
Vitamin B12 helps the body use fats and make red blood cells. Vitamin B12 deficiency, which is typically caused by an inability of the body to absorb the vitamin, may lead to pernicious anemia (a potentially fatal type of anemia that causes severe nerve damage). Lack of B-12 is largely due to Chemical Fertilizers and Pesticides which destroy the natural soil bacteria which produce B-12; whose residue is found on the leaves and stems of vegetables and fruit. Organically Managed farms and orchards have been found to have relatively high levels of B-12. Main Traditional Sources of vitamin B12 include liver, fish, milk, and eggs.
Biotin, a type of B vitamin, helps the body use proteins, fats, and carbohydrates. People rarely suffer from deficiencies in biotin because it is made by intestinal bacteria. A deficiency, however, can lead to heart abnormalities, depression, fatigue, and hair loss. Main Sources of biotin include nuts. Traditional Sources: egg yolk, kidney, liver.
Folate, also called folic acid and folacin, is a type of B vitamin that helps form red blood cells and DNA (genetic material). A folate deficiency may lead to anemia. If a pregnant woman does not get enough folate during the first three months of pregnancy, the baby is at an increased risk of developing a spinal-cord defect. Main Sources of folate include fruit, dried peas and beans, and green leafy vegetables.
Vitamin C helps keep gums healthy, helps heal wounds, and aids in the absorption of iron and the formation of red blood cells and bones. It also helps maintain a healthy immune system. Vitamin C is also an antioxidant. A deficiency may result in scurvy. Main Sources of vitamin C include citrus fruits and green leafy and orange-yellow vegetables.
Vitamin D helps the body absorb the minerals calcium and phosphorus. A vitamin D deficiency may lead to weakened bones and osteoporosis (decrease in bone mass). The body, when it is exposed to sunlight, also produces vitamin D. Traditional Sources of vitamin D include eggs, salmon, tuna, and fortified milk.
Vitamin E helps maintain healthy red blood cells and muscles. It is an antioxidant and may reduce the risk of heart disease and cancer, according to a 1996 study published in the New England Journal of Medicine. A study published in 1997 in this journal indicated that vitamin E slows the progression of Alzheimer's disease (a brain disease characterized by decreasing mental abilities). Another study published in 1997 in the Journal of the American Medical Association indicated that the vitamin strengthens the immune system of older people. Vitamin E deficiencies are rare. Main Sources of vitamin E include most fatty foods, especially margarine, olives, vegetable oils, nuts, and seeds.
Vitamin K prevents hemorrhaging by helping blood to clot. People rarely suffer vitamin K deficiencies because bacteria in the intestines produce the vitamin. People who take antibiotics for long periods of time, however, may become vitamin K deficient. Main Sources of vitamin K include green leafy vegetables, soybeans. Traditional Sources: liver, and pork.
Major and trace minerals
Minerals are classified into two groups: major minerals and trace minerals. Major minerals, which include calcium, magnesium, phosphorus, and potassium, are needed in large amounts--more than 250 milligrams per day. Trace minerals, which include chromium, copper, iron, selenium, and zinc, are needed in only small amounts--less than 20 milligrams per day.
Calcium builds bones and teeth, helps contract muscles and clot blood, contributes to a healthy heart, and allows for normal nerve function. Some studies suggest that calcium reduces the risk of colon cancer. Calcium deficiencies affect bone structure and growth in children. Main Sources of calcium include broccoli, spinach. Traditional Sources: milk and canned salmon.
Chromium helps the body use the hormone insulin. A chromium deficiency may cause problems in regulating blood sugar--a process that is especially important for diabetics. Main Sources of chromium include whole grains, and dried peas. Traditional Sources: liver, cheese
Copper is needed to manufacture hemoglobin (the protein that carries oxygen in the blood). It also helps the body use other proteins and make hormones. High doses of zinc can reduce copper absorption, leading to anemia. Main Sources of copper include nuts, and seeds. Traditional Sources: liver, seafood.
Iron is a vital ingredient in hemoglobin. An iron deficiency may lead to infections, fatigue, and anemia. Though many foods contain iron, the iron in certain foods is more easily absorbed by the body than the iron in other foods. Beans and lentils, and spinach are the Main sources of easily absorbed iron. Traditional Sources: Red meats
Magnesium is needed for the function of muscles, nerves, and bones. It helps the body obtain energy from food, manufacture proteins, and contract muscles. Some studies suggest that magnesium reduces the risk of heart disease. People rarely suffer magnesium deficiencies unless they consume large amounts of alcohol. Deficiencies can lead to an irregular heartbeat, nausea, and weakness. Main Sources of magnesium include green leafy vegetables, dried peas and beans, and nuts.
Phosphorus is a major building block of bones and teeth, and it helps regulate cell growth and repair. A deficiency in phosphorus may weaken bones. Main Sources of phosphorus include nuts. Traditional Sources: milk, poultry, eggs.
Potassium helps the body maintain blood pressure, transmit nerve impulses, contract muscles, and regulate fluid balance. Diarrhea, vomiting, or kidney problems can cause a potassium deficiency, which may lead to fatigue and loss of appetite. Main Sources of potassium include bananas, orange juice, and dried beans and peas.
Selenium helps blood carry out its functions and aids in cell growth. It is also an antioxidant. A deficiency in selenium may lead to heart problems. Main Sources of selenium include whole grain products. Traditional Sources: seafood, egg yolk, liver, kidney.
Zinc helps the body use carbohydrates, proteins, and fats, and it is needed for cell growth and repair. A deficiency in zinc may weaken the immune system and cause loss of appetite and birth defects. Main Sources of zinc include seeds (pumpkin) and nuts (almonds). Traditional Sources: seafood, red meats, and eggs.
The U.S. Department of Agriculture reported in 1996 that a person would need to take a huge number of supplements to equal the health benefits of a few pieces of fruits or vegetables. However, taking handfuls of supplements could put a person at risk of serious illness or death. Mega-dosing on zinc can reduce the concentration of protective HDL cholesterol in the blood; too much niacin can damage the liver; excess vitamin A can damage the liver, nerves, and bones; large amounts of vitamin B6 can lead to nerve damage; and excess vitamin D can weaken bones and muscles, damage the kidneys, and cause deafness. An overdose of iron supplements--the leading cause of overdoses in U.S. children, according to the Centers for Disease Control and Prevention in Atlanta--can cause damage to the heart, liver, lungs, and pancreas, and even death.
By contrast, it is almost impossible to overdose on vitamins and minerals by eating too much food. A person would have to drink several gallons of orange juice in one sitting to reach toxic levels of potassium or several quarts of milk to be put at risk of vitamin D poisoning.
Examples of Nutrition’s Effect on God’s People
Fig – Adam Hezekiah
Gen 3:7 And the eyes of them both were opened, and they knew that they [were] naked; and they sewed fig leaves together, and made themselves aprons.
1 Kings 4:25 And Judah and Israel dwelt safely, every man under his vine and under his fig tree, from Dan even to Beersheba, all the days of Solomon.
Under Vine and Fig tree – symbol of peace and prosperity
Gen 11:2,3 And on the morrow, when they were come from Bethany, he was hungry: And seeing a fig tree afar off having leaves, he came, if haply he might find any thing thereon: and when he came to it, he found nothing but leaves; for the time of figs was not [yet].
Raisins
1 Samuel 30:11, 12 And they found an Egyptian in the field, and brought him to David, and gave him bread, and he did eat; and they made him drink water;
And they gave him a piece of a cake of figs, and two clusters of raisins: and when he had eaten, his spirit came again to him: for he had eaten no bread, nor drunk [any] water, three days and three nights.
Grapes (juice)
Isaiah 65:8 Thus saith the LORD, As the new wine is found in the cluster, and [one] saith, Destroy it not; for a blessing [is] in it: so will I do for my servants' sakes, that I may not destroy them all.
1 Timothy 5:23 Drink no longer water, but use a little wine for thy stomach's sake and thine often infirmities.
General Plant Based Nutrition
Daniel 1:12 Prove thy servants, I beseech thee, ten days; and let them give us pulse to eat, and water to drink.
Gen 1:29 And God said, Behold, I have given you every herb bearing seed, which [is] upon the face of all the earth, and every tree, in the which [is] the fruit of a tree yielding seed; to you it shall be for meat.
Gen 3:18 Thorns also and thistles shall it bring forth to thee; and thou shalt eat the herb of the field;
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Compiled from World Book Encyclopedia