Ronida Cheko, Class of 2023
Have you skipped breakfast lately? Stayed up too late at night when you should’ve been sleeping comfortably in bed instead? Had too many imbalanced meals? It’s fair to say that most of us have been guilty of these crimes lately. With the constant rush that we’re at, it’s so easy to disregard our body’s need for proper sleep and nutrition. However, with the current situation with COVID-19, social distancing, and quarantine,, attempts at maintaining such standards have deteriorated even further. Previously, the problem was that people didn’t have enough time to put an effort into practicing a healthy lifestyle. Now the problem is that there is too much time to take things seriously. There’s also the issue of being unable to go outside that often anymore. So it’s even more important to receive revitalizing and energizing nutrition for not only physical wellbeing, but also mental wellbeing. Since several people have taken this chance during the quarantine to catch up on making home-cooked food, it would be a good idea to know what’s best to include in our diet. So, what’s good for our bodies and minds?
One group of nutrients that we always tend to lack and forget about are vitamins and minerals. These are both very important in the development of children, but our bodies continue to need them well into adulthood. So here’s an overview of the functions, recommended daily intake, and foods with several of the most essential minerals and vitamins.
Calcium
In terms of minerals, calcium is crucial for teeth and bones, especially in the developmental stage of life. Because of its importance in bone formation, it can act as a preventive measure for osteoporosis, which is characterized by weak and brittle bones (Piste et al). Although that’s the most common function associated with calcium in the human body, calcium can also help with effective blood clotting, maintaining a normal heartbeat, muscle contractions, and sending and receiving nerve signals (Piste et al). The recommended daily dosage tends to increase as we grow from children to adults, with infants and children requiring 350-550 mg, teenagers requiring 800-1000 mg, and adults requiring 700 mg (Piste et al).
Foods that contain calcium include:
Magnesium
Another mineral is magnesium, which plays such a fundamental role in the human body that its functions are hard to count. Just to mention a few, magnesium helps in adjusting the blood glucose levels, increases energy production, and strengthens the immune system (Swaminathan). If that’s not convincing enough, it is said that “Over 300 enzymes are dependent on magnesium” (Swaminathan). Chronic deprivation of magnesium can lead to fatigue, muscle problems, asthma, irregular heartbeat, and even mental disorders (Swaminathan). The recommended daily dosage for adults is between 310-420 mg (Swaminathan).
There’s a variety of foods that contain magnesium:
Iron
Iron is a mineral that’s needed in such a small dosage but is incredibly essential for our bodies and minds to function properly. Iron is needed for hemoglobin and myoglobin, which are responsible for transferring and transporting oxygen throughout the body (Abbaspour et al). A smaller percentage of iron is used in other protein structures, such as enzymes needed to make collagen and neurotransmitters. It’s also required for a proper immune system function (Abbaspour et al), which we need to have all the time, but especially during a pandemic. Prolonged iron deficiency can result in low energy, coldness, and potentially anemia (Abbaspour et al). The recommended daily dosage is between 17-20 mg (“Iron”).
Foods that are rich in iron include:
Vitamin B
There are several types of Vitamin B, the most important of which is Vitamin B12. This is an incredibly crucial vitamin for the nervous system (“Vitamin B12”). It also keeps blood cells and the heart healthy, and supports the production of DNA (“Vitamin B12”). A chronic deficiency in Vitamin B12 can lead to weakness, tiredness, constipation, change in appetite and weight (“Vitamin B12”). There are also more severe effects, such as nervous system problems, including loss of balance, depression, dementia, and memory issues (“Vitamin B12”). The recommended daily dosage for adults is 2.4 mcg (“Vitamin B12”).
Foods that include Vitamin B12:
Dietary supplements can be used if not enough B12 is obtained through nutrition alone.
Vitamin C
Vitamin C is essential for growth and regeneration in the body. It plays various roles, including collagen formation for a healthy and robust outer skin layer, strengthening the immune system, wound healing, and the maintenance of cartilage, bones, and teeth (“Vitamin C”). It also helps with iron absorption (“Vitamin C”). Severe deficiency can lead to improper healing and repair, depression, and scurvy (“Vitamin C”). The recommended daily dosage is 80-90 mg (“Vitamin C”).
Foods that contain Vitamin C include:
Vitamin D
Vitamin D works by supporting the function of several other before-mentioned factors. It aids in the absorption of calcium, supporting the formation of healthy bones and teeth (“Vitamin D”). It can also act as a preventive measure for several chronic illnesses (“Vitamin D”). Sunlight helps with the manufacturing of Vitamin D that’s obtained from nutritional sources, by converting the cholesterol to Vitamin D (“Vitamin D”). Since we’re not being exposed to sunlight as much as we would be in this time of the year, our Vitamin D needs may be less fulfilled than usual. A deficiency in Vitamin D is quite common and can cause fatigue, depression, muscle weakness, and potentially also rickets (“Vitamin D”). The recommended daily dosage is 10-20 mcg (“Vitamin D”).
Foods that are rich in Vitamin D include:
Additional dietary supplements can be taken if needed.
Fibers
Finally, it’s also important to mention fibers in the group of essential nutrients. Fibers are needed for better digestive system health. They can also lower cholesterol levels, and have a role in the prevention of diseases such as diabetes, and bowel cancer (“Dietary Fiber”). Fibers often contain vitamin E, vitamin C, and important minerals, such as potassium, calcium, and magnesium.
Foods that contain fibers include:
The common theme to all of these nutrient groups seems to be a balanced meal. Eating moderate and sufficient amounts of proteins, natural carbohydrates and fats, as well as minerals and vitamins matters a lot, especially during this time. Since we’re all into cooking and baking these days, maybe we can take a chance to integrate some of these tips into our lifestyle. By doing that, drinking enough water, exercising moderately, and sleeping well, we’re living a life of a healthy mind in a healthy body. Although the current situation in quarantine is less than ideal, we should make an effort to make the best out of it. And what's a better use of our time than taking care of ourselves?
References:
Abbaspour, Nazanin, et al. “Review on Iron and Its Importance for Human Health.” NCBI, PMC, Feb. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/.
“Dietary Fiber: Essential for a Healthy Diet.” Mayo Clinic, Mayo Clinic, 16 Nov. 2018, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983.
“Iron.” NIH, US Department of Health and Human Services, 28 Feb. 2020, ods.od.nih.gov/factsheets/Iron-HealthProfessional/.
Piste, Pravine, et al. “Calcium and Its Role in Human Body.” ResearchGate, ResearchGate, Jan. 2012, www.researchgate.net/publication/274708965_Calcium_and_its_Role_in_Human_Body.
Swaminathan, R. “Magnesium Metabolism and Its Disorders.” NCBI, PMC, May 2003, www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/.
“Vitamin B12.” NIH, US Department of Health and Human Services, 30 Mar. 2020, ods.od.nih.gov/factsheets/VitaminB12-Consumer/.
“Vitamin C.” NIH, U.S. Department of Health & Human Services, 27 Feb. 2020, ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.
“Vitamin D.” NIH, U.S. Department of Health & Human Services, 24 Mar. 2020, ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.
Image retrieved from: [https://www.wallpaperflare.com/heart-health-pulse-fruit-nutrition-vitamins-banana-grapes-wallpaper-akjor]
One group of nutrients that we always tend to lack and forget about are vitamins and minerals. These are both very important in the development of children, but our bodies continue to need them well into adulthood. So here’s an overview of the functions, recommended daily intake, and foods with several of the most essential minerals and vitamins.
Calcium
In terms of minerals, calcium is crucial for teeth and bones, especially in the developmental stage of life. Because of its importance in bone formation, it can act as a preventive measure for osteoporosis, which is characterized by weak and brittle bones (Piste et al). Although that’s the most common function associated with calcium in the human body, calcium can also help with effective blood clotting, maintaining a normal heartbeat, muscle contractions, and sending and receiving nerve signals (Piste et al). The recommended daily dosage tends to increase as we grow from children to adults, with infants and children requiring 350-550 mg, teenagers requiring 800-1000 mg, and adults requiring 700 mg (Piste et al).
Foods that contain calcium include:
- Dairy products, such as yogurt, cheese, and milk
- Green leafy vegetables, such as cabbage and broccoli
- Bread, and other fortified flour products
- Fish, such as salmon and sardines
Magnesium
Another mineral is magnesium, which plays such a fundamental role in the human body that its functions are hard to count. Just to mention a few, magnesium helps in adjusting the blood glucose levels, increases energy production, and strengthens the immune system (Swaminathan). If that’s not convincing enough, it is said that “Over 300 enzymes are dependent on magnesium” (Swaminathan). Chronic deprivation of magnesium can lead to fatigue, muscle problems, asthma, irregular heartbeat, and even mental disorders (Swaminathan). The recommended daily dosage for adults is between 310-420 mg (Swaminathan).
There’s a variety of foods that contain magnesium:
- Dark chocolate
- Nuts
- Leafy greens
- Fruits, such as bananas, figs, and avocados
Iron
Iron is a mineral that’s needed in such a small dosage but is incredibly essential for our bodies and minds to function properly. Iron is needed for hemoglobin and myoglobin, which are responsible for transferring and transporting oxygen throughout the body (Abbaspour et al). A smaller percentage of iron is used in other protein structures, such as enzymes needed to make collagen and neurotransmitters. It’s also required for a proper immune system function (Abbaspour et al), which we need to have all the time, but especially during a pandemic. Prolonged iron deficiency can result in low energy, coldness, and potentially anemia (Abbaspour et al). The recommended daily dosage is between 17-20 mg (“Iron”).
Foods that are rich in iron include:
- Spinach (of course)
- Seafood, including oysters
- Lean red meat
- Chicken
- Tofu
- Dried fruits, such as figs and apricots
- Other than minerals, another class of essential nutrients includes the vitamins.
Vitamin B
There are several types of Vitamin B, the most important of which is Vitamin B12. This is an incredibly crucial vitamin for the nervous system (“Vitamin B12”). It also keeps blood cells and the heart healthy, and supports the production of DNA (“Vitamin B12”). A chronic deficiency in Vitamin B12 can lead to weakness, tiredness, constipation, change in appetite and weight (“Vitamin B12”). There are also more severe effects, such as nervous system problems, including loss of balance, depression, dementia, and memory issues (“Vitamin B12”). The recommended daily dosage for adults is 2.4 mcg (“Vitamin B12”).
Foods that include Vitamin B12:
- Meat, including liver and clams are the best sources
- Fish
- Eggs
- Dairy products, such as milk
- Some breakfast cereals and nutritional yeasts
Dietary supplements can be used if not enough B12 is obtained through nutrition alone.
Vitamin C
Vitamin C is essential for growth and regeneration in the body. It plays various roles, including collagen formation for a healthy and robust outer skin layer, strengthening the immune system, wound healing, and the maintenance of cartilage, bones, and teeth (“Vitamin C”). It also helps with iron absorption (“Vitamin C”). Severe deficiency can lead to improper healing and repair, depression, and scurvy (“Vitamin C”). The recommended daily dosage is 80-90 mg (“Vitamin C”).
Foods that contain Vitamin C include:
- Cherries
- Peppers
- Kiwis
- Broccoli
- Lemons
Vitamin D
Vitamin D works by supporting the function of several other before-mentioned factors. It aids in the absorption of calcium, supporting the formation of healthy bones and teeth (“Vitamin D”). It can also act as a preventive measure for several chronic illnesses (“Vitamin D”). Sunlight helps with the manufacturing of Vitamin D that’s obtained from nutritional sources, by converting the cholesterol to Vitamin D (“Vitamin D”). Since we’re not being exposed to sunlight as much as we would be in this time of the year, our Vitamin D needs may be less fulfilled than usual. A deficiency in Vitamin D is quite common and can cause fatigue, depression, muscle weakness, and potentially also rickets (“Vitamin D”). The recommended daily dosage is 10-20 mcg (“Vitamin D”).
Foods that are rich in Vitamin D include:
- Fish, including salmon and sardines
- Egg yolk
- Mushrooms
- Milk
- Oatmeal
Additional dietary supplements can be taken if needed.
Fibers
Finally, it’s also important to mention fibers in the group of essential nutrients. Fibers are needed for better digestive system health. They can also lower cholesterol levels, and have a role in the prevention of diseases such as diabetes, and bowel cancer (“Dietary Fiber”). Fibers often contain vitamin E, vitamin C, and important minerals, such as potassium, calcium, and magnesium.
Foods that contain fibers include:
- Broccoli
- Avocado
- Oatmeal
- Beans
- Whole wheat pasta
- Whole wheat bread
The common theme to all of these nutrient groups seems to be a balanced meal. Eating moderate and sufficient amounts of proteins, natural carbohydrates and fats, as well as minerals and vitamins matters a lot, especially during this time. Since we’re all into cooking and baking these days, maybe we can take a chance to integrate some of these tips into our lifestyle. By doing that, drinking enough water, exercising moderately, and sleeping well, we’re living a life of a healthy mind in a healthy body. Although the current situation in quarantine is less than ideal, we should make an effort to make the best out of it. And what's a better use of our time than taking care of ourselves?
References:
Abbaspour, Nazanin, et al. “Review on Iron and Its Importance for Human Health.” NCBI, PMC, Feb. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/.
“Dietary Fiber: Essential for a Healthy Diet.” Mayo Clinic, Mayo Clinic, 16 Nov. 2018, www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983.
“Iron.” NIH, US Department of Health and Human Services, 28 Feb. 2020, ods.od.nih.gov/factsheets/Iron-HealthProfessional/.
Piste, Pravine, et al. “Calcium and Its Role in Human Body.” ResearchGate, ResearchGate, Jan. 2012, www.researchgate.net/publication/274708965_Calcium_and_its_Role_in_Human_Body.
Swaminathan, R. “Magnesium Metabolism and Its Disorders.” NCBI, PMC, May 2003, www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/.
“Vitamin B12.” NIH, US Department of Health and Human Services, 30 Mar. 2020, ods.od.nih.gov/factsheets/VitaminB12-Consumer/.
“Vitamin C.” NIH, U.S. Department of Health & Human Services, 27 Feb. 2020, ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/.
“Vitamin D.” NIH, U.S. Department of Health & Human Services, 24 Mar. 2020, ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/.
Image retrieved from: [https://www.wallpaperflare.com/heart-health-pulse-fruit-nutrition-vitamins-banana-grapes-wallpaper-akjor]
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