A lot of misconceptions are tagged to taking vitamins and minerals. Dr. Zenaida V. Narciso, Ph.D., one of the speakers during the basic nutrition camp (see related sidebar on page 20) clarified some myths and facts about vitamins and minerals.
Based on the lecture of Narciso, who is currently the FMRI OIC of the Office of the Deputy Director and the chief science research specialist, among the issues surrounding vitamins and minerals are the following:
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Vitamins and minerals are less important compared to the macronutrients (carbohydrates, proteins and fats).
I can live only on vitamins and mineral supplements daily for survival.
I cannot depend on food sources of vitamins and minerals because these are inadequate and contaminated.
Facts about vitamins
To illustrate the truth behind these apprehensions, Narciso dearly discussed some facts about vitamins and minerals.
Vitamins are substances occurring in small amounts in foods and cannot be produced by the body.
Vitamins should be supplied to the body. It work together, each one performing a specific function.
Vitamins are needed for specific regulatory function and maintenance of life and growth.
Vitamins do not produce energy but catalyze reactions for the body to utilize energy.
She further explained that there are two groups of vitamins: fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins are stored by the body for relatively longer periods of time like vitamins A, D, E and K while water-soluble vitamins are stored in various tissues of the body, thus need to be replenished frequently like B vitamins and C.
Some facts about minerals
Meanwhile, Narciso also talked about some truths about minerals, "Minerals are non-caloric, meaning they do not provide energy. It remains largely as ash when food materials are burned in the body. Minerals are important for growth and normal functioning of the body."
She also identified the importance the groups of minerals: macrominerals and trace minerals. According to her, macrominerals are required in relatively large amounts daily for normal body development like calcium, phosphorus, potassium, sulfur, sodium, chlorine and magnesium. Trace minerals, on the other hand, are required in minute amounts for normal body development and growth like iron, iodine, zinc, manganese, copper, chronium, selenium, cobalt, molybdenum and fluorine.
Vitamins and minerals can be derived from everyday diet and supplements. It should also be remembered that nutrients work together in the body as a team and therefore should be adequately supplied.
After explaining above facts, Narciso validated earlier misconceptions and derived on the following conclusions:
Vitamins and minerals are as equally important as carbohydrates, protein and fats because they all work as a team.
One cannot live only on vita min and mineral supplements for survival. He needs food and the other nutrients.
With proper planning and selection, foods are good sources of vitamins and minerals.
In conclusion, Narciso advised: "For good nutrition, observe variety, balance and moderation."
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