Micronutrient absorption factors -
People who are at high risk for diseases related to mineral deficiencies, such as osteoporosis with calcium deficiency or anemia with iron deficiency , may wish to monitor their food choices for anti-nutrient content. Another strategy could be altering the timing of eating foods with anti-nutrients.
Examples are to drink tea between meals instead of with a meal to reduce the chances of iron being poorly absorbed, or taking a calcium supplement a few hours after eating a high-fiber wheat bran cereal that contains phytates.
Some studies on vegetarians who eat diets high in plant foods containing anti-nutrients do not generally show deficiencies in iron and zinc, so the body may be adapting to the presence of anti-nutrients by increasing the absorption of these minerals in the gut.
Keep in mind that anti-nutrients may also exert health benefits. Phytates, for example, have been found to lower cholesterol, slow digestion, and prevent sharp rises in blood sugar. A few studies have found a small but significant increased risk of disease with higher intakes of glucosinolates, which are obtained mainly through cruciferous vegetables.
In two studies following three large prospective cohorts of 42, male and , female health professionals for several years, a higher intake of glucosinolates was associated with a slightly higher risk of heart disease and type 2 diabetes in men and women. In a separate analysis of these same three cohorts looking at intakes of glucosinolates and heart disease, participants who consumed one or more servings a week of Brussels sprouts and cabbage had a higher heart disease risk than those who consumed these vegetables less than once per month.
Phytic acid, or phytates, is the stored form of phosphorus found in seeds, nuts , legumes , and unprocessed whole grains concentrated in the outer bran layers.
The amount of phytic acid in these foods varies widely even within the same food, based on the seed type, environmental conditions, climate, and soil quality. Phytic acid can have health benefits due to its antioxidant properties.
Laboratory and animal studies show that it can protect against DNA damage and cancer cell growth. The chemical name for phytic acid, inositol hexakisphosphate or IP6, is very actively studied in cancer research and, though research is still early, IP6 has become a popular over-the-counter supplement.
Phytic acid can also prevent kidney stones from forming by inhibiting the buildup of calcium crystals, a component of kidney stones. However, phytic acid is also labeled an antinutrient because humans lack the phytase enzyme needed to break it down. As it passes through the gut, phytic acid binds to minerals like iron , zinc , and calcium so they are not well-absorbed in the intestine.
This will occur only when phytic acid is eaten with foods containing these minerals at the same meal. The average Western diet usually has enough nutrients and variety to protect from a true deficiency, especially with the inclusion of some animal proteins e.
A nutrient deficiency more likely occurs in developing countries where a variety of food choices is limited, the risk of malnutrition is higher, and legumes or whole grains are staples that are eaten with every meal.
How you prepare foods high in phytic acid can reduce the overall amount. Cooking, soaking overnight in water, sprouting germination , fermentation, and pickling can all break down phytic acid so that the phosphorus can be released and absorbed by the body. Some natural bacteria in the colon contain the enzyme phytase and can also help to break it down.
Only those already at risk for nutrient deficiencies of the minerals mentioned or those who eat only plant foods such as vegans may need to consider reducing phytic acid in the diet. The tricky part is that many healthful plant foods are rich in oxalates including certain green leafy vegetables spinach, Swiss chard , beets, beans, certain nuts almonds , rice bran, and potatoes.
After we eat food, the body uses what it needs for energy. Some of the remaining food components not needed are shuttled to the kidneys to be excreted in urine. If there is too much waste and not enough liquid, tiny crystals can form. If there is not enough liquid or urine to flush them out, a high amount of oxalates in the urine can form crystals by attaching to calcium.
Sometimes the crystals clump together to form a stone that is painful when it moves to pass. However, avoiding dietary oxalate is not the only or best way to avoid kidney stones. Humans must obtain micronutrients from food since your body cannot produce vitamins and minerals — for the most part.
Vitamins are organic compounds made by plants and animals which can be broken down by heat, acid or air. On the other hand, minerals are inorganic, exist in soil or water and cannot be broken down. When you eat, you consume the vitamins that plants and animals created or the minerals they absorbed.
An adequate intake of all micronutrients is necessary for optimal health, as each vitamin and mineral has a specific role in your body. Vitamins and minerals are vital for growth, immune function, brain development and many other important functions 1 , 2 , 3.
Depending on their function, certain micronutrients also play a role in preventing and fighting disease 4 , 5 , 6. Micronutrients include vitamins and minerals. Vitamins and minerals can be divided into four categories: water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals.
Regardless of type, vitamins and minerals are absorbed in similar ways in your body and interact in many processes. Most vitamins dissolve in water and are therefore known as water-soluble. While each water-soluble vitamin has a unique role, their functions are related.
For example, most B vitamins act as coenzymes that help trigger important chemical reactions. A lot of these reactions are necessary for energy production.
As you can see, water-soluble vitamins play an important role in producing energy but also have several other functions.
Sources and Recommended Dietary Allowances RDAs or Adequate Intakes AIs of water-soluble vitamins are 7 , 8 , 10 , 11 , 12 , 13 , 14 , 15 , 16 :. After consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use.
Sources and recommended intakes of fat-soluble vitamins are 17 , 18 , 19 , 20 :. Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in your body. Sources and recommended intakes of the macrominerals are 21 , 22 , 23 , 24, 25 , 26 , 27 :.
Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body. Sources and recommended intakes of trace minerals are 28 , 29 , 30 , 31 , 32 , 33 , 34 :. Micronutrients can be divided into four groups — water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals.
The functions, food sources and recommended intakes of each vitamin and mineral vary. Consuming an adequate amount of the different vitamins and minerals is key to optimal health and may even help fight disease.
This is because micronutrients are part of nearly every process in your body. Moreover, certain vitamins and minerals can act as antioxidants. For example, research has linked an adequate dietary intake of vitamins A and C with a lower risk of some types of cancer 4 , 5.
Research has linked low blood levels of selenium to a higher risk of heart disease. Additionally, a review of 22 studies noticed that adequate calcium intake decreases the risk of death from heart disease and all other causes These studies suggest that consuming enough of all micronutrients — especially those with antioxidant properties — provides ample health benefits.
Micronutrients are part of nearly every process in your body. Some even act as antioxidants. Due to their important role in health, they may protect against diseases.
Providing folic acid supplements to women years and fortifying foods such as wheat flour with folic acid reduces the incidence of neural tube defects and neonatal deaths Folate is especially important before and during pregnancy.
Zinc Zinc promotes immune functions and helps people resist infectious diseases including diarrhea, pneumonia and malaria 14,15, Zinc is also needed for healthy pregnancies Globally, Providing zinc supplements reduces the incidence of premature birth, decreases childhood diarrhea and respiratory infections, lowers the number of deaths from all causes, and increases growth and weight gain among infants and young children Providing zinc supplementation to children younger than 5 years appears to be a highly cost-effective intervention in low- and middle-income countries 18, When children are about 6 months old, it is important to start giving them foods with zinc.
References Kraemer K, , Badham J, Christian P, Hyun Rah J, eds. Micronutrients; macro impact, the story of vitamins and a hungry world external icon.
Sight and Life Press; UNICEF; World Health Organization. e-Library of evidence for nutrition actions external icon. Accessed June 18, WHO global anaemia estimates, edition external icon. Accessed June 3, Stevens GA, Finucane MM, De-Regil LM, et al.
Global, regional, and national trends in haemoglobin concentration and prevalence of total and severe anaemia in children and pregnant and non-pregnant women for a systematic analysis of population-representative data external icon. Lancet Glob Health. Guideline: vitamin A supplementation in infants and children months of age; external icon.
National Institutes of Health Office of Dietary Supplements. What is vitamin D and what does it do? external icon Accessed June 18, Roth DE, Abrams SA, Aloia J, et al. Global prevalence and disease burden of vitamin d deficiency: a roadmap for action in low- and middle-income countries external icon.
Ann N Y Acad Sci. Andersson M, Karumbunathan V, Zimmermann MB. Global iodine status in and trends over the past decade. external icon J Nutr. Iodine Global Network. What is being done internationally about iodine deficiency? Iodization of salt for the prevention and control of iodine deficiency disorders external icon.
Centers for Disease Control and Prevention, National Center on Birth Defects and Developmental Disabilities. Folic acid helps prevent some birth defects. Blencowe H, Cousens S, Modell B, Lawn J.
Folic acid to reduce neonatal mortality from neural tube disorders external icon. Int J Epidemiol. Ackland ML, Michalczyk AA. Zinc and infant nutrition external icon. Arch Biochem Biophys.
Stephanie Ostrenga, Michigan State Heart wellbeing strategies Extension - January 30, Factorz introduction to understanding the Nut-filled Pastries of micronutrients. The term absoorption refers to Natural multivitamin brands proportion or fraction of a nutrient, consumed in the diet, that is absorbed and utilized by the body. According to a micronutrient lecture by Dr. Suzanne Cole at the University of Michigan, bioavailability is influenced by several factors including diet, nutrient concentration, nutritional status, health, and life-stage.
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Nutrients from plant foods or other foods that take absorpfion to digest such as corn Micronutdient meat are less bioavailable than nutrients in absofption with less complex tissue Mindfulness for positive vibes. Foods of this type must be broken down or cooked in order for certain micronutrients to be available for absorption.
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Heme iron is more readily available for absorption than non-heme iron. Heme iron is found in foods like meat, fish or poultry and non-heme iron is found in plants.
Recommendations for iron intake for vegetarians are higher than for those who eat meat because the non-heme iron in plants is less bioavailable. Antioxidants like phytates or polyphenols can bind with certain micronutrients in the gastrointestinal tract and prevent absorption into the body.
Phytates are found in the outer layer of plants and can bind with minerals like zinc, calcium or iron, which prevents their absorption in the intestines. Polyphenols are a compound found in plants that can also interfere with mineral absorption in the intestines.
The field of nutrition and related topics can seem complex so Michigan State University Extension has a number of resources for further reading. Contact your local MSU Extension county office for information about programs near you. For individual concerns related to nutrient absorption, see your primary care provider and a registered dietitian.
This article was published by Michigan State University Extension. Are you absorbing the nutrients you eat? What does this mean? How does this affect nutrient absorption? Structure of food Nutrients from plant foods or other foods that take longer to digest such as corn or meat are less bioavailable than nutrients in foods with less complex tissue structures.
Health or life-stage There is a normal decline in gastric acid as we age, so younger individuals can have a higher bioavailability of micronutrients than older individuals.
Chemical form Heme iron is more readily available for absorption than non-heme iron. Interactions with compounds in foods Antioxidants like phytates or polyphenols can bind with certain micronutrients in the gastrointestinal tract and prevent absorption into the body.
What can we do? To increase the bioavailability of nutrients in foods with rigid tissue structures, chop or mince the food before consumption. For example, in order to get the most folate a water-soluble B vitamin from spinach, mince or chop the leaves. If you are a vegan or vegetarian and not consuming foods with heme iron fish, meat, poultryincrease your consumption of foods that are good sources of non-heme iron like nuts, beans, vegetables, and fortified grain products.
Antioxidants like phytates and polyphenols are reduced in the processing or treatment of foods. Examples include pounding grains to remove the bran, soaking grains in water and discarding the water phytate is water-solubleor cooking foods like beans to reduce polyphenols. While antioxidants are important dietary components, consider balancing consumption of both raw and cooked foods to ensure maximum micronutrient absorption.
Consume foods that work together to increase absorption of certain micronutrients. Eating citrus foods or foods high in vitamin C with foods high in iron increases the absorption of both heme and non-heme iron. This also prevents minerals from binding with phytate or polyphenols in the gastrointestinal tract.
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| Micronutrient Facts | You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Hepatic vitamin A depletion in alcoholic liver injury. Use of these medications may alter nutrient absorption such that intake may need to be separated from food or supplemental intake by two to three hours. Do acid-lowering agents affect vitamin B12 status in older adults? It is well established that alcoholics are at a heightened risk for inadequate status of many B vitamins, including thiamin, riboflavin, niacin, vitamin B 6 , folate, and vitamin B Leonard SW, Bruno RS, Ramakrishnan R, Bray T, Traber MG. Dietary restriction causing iodine-deficient goitre. |
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