Heart Disease

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precursor, betacarotene; vitamin D mostly formed by the action of ultraviolet (UVB) light on the skin and a small proportion from food such as dairy products; and vitamin K formed by intestinal bacteria.

8.8 As a general rule, vitamins are unstable, easily destroyed by air, oxidation, heat, light, drugs and ageing. Vitamins are seriously depleted in the body by smoking, alcohol, drugs, contraceptive pills, stress, crash diets and by unhealthy diets rich in refined carbohydrates such as white sugar, polished rice and white flour (maida) from which bran containing vitamins and minerals has been removed during intense processing and refining.

8.9 Vitamins are grouped into two broad categories: –
(i) Fat-Soluble Vitamins – Your body absorbs, transports and stores these in the body’s fatty tissue and liver by the use of bile acids and these include vitamins A, D, E and K. Fat soluble vitamins should not be consumed in excess as it can result in side-effects. For example an excess of vitamin A may result in irritability, weight loss, dry itchy skin in children and nausea, headache in adults.
(ii) Water-Soluble Vitamins – These, including B-complex and C vitamins dissolve in water and cannot be stored in the body as excess vitamins after use by the body are excreted in the urine. Water-soluble vitamins float freely in your blood or in the watery fluid between the cells. You, therefore, must have consistent daily source of these vitamins to prevent deficiency diseases. These water-soluble vitamins are easily destroyed or washed out during food storage and preparation and by overcooking and heating.

8.10 Minerals – Minerals are essential constituents of all body cells. They form mostly the hard parts of the body (bones, teeth, nails), but are equally essential as components of gland secretions and enzyme systems which sustain life. Minerals regulate the permeability of cell membranes, control the excitability of muscles and nerves, maintain a proper acid-alkali balance, regulate blood volume and help to maintain the volume of water necessary for life processes in the body.

8.11 Minerals are generally classified into bulk (major) minerals and trace (minor) minerals. Bulk minerals like calcium, chlorine, magnesium, phosphorus, potassium, sodium and sulphur are needed in larger quantities than trace minerals. Trace elements, which are needed in minute amounts measured in milligrams or micrograms, include boron, chromium, cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, selenium, silicon, vanadium and zinc.

8.12 Plants incorporate minerals from the soil into their own tissues. For this reason, plant-based foods such as fruits, vegetables, wholegrains/legumes, nuts, seeds are often excellent sources of minerals. Minerals – as they occur in the earth in their natural form – are inorganic or lifeless. In plants, however, most minerals are combined with organic molecules. This usually results in better mineral absorption. However, minerals are not absorbed as efficiently as vitamins. Minerals like calcium require a strong acid