Vitamins and Minerals,Coursework Example

Introduction

Vitamins and minerals provide a number of different benefits for individuals based upon personal health status and other conditions. However, prior to taking vitamins, individuals should consider any risks associated this practice and how to reduce these risks as needed. There are many different types of vitamins and minerals for consumption, each of which has different risks and levels of toxicity for humans. Therefore, it is important to evaluate each vitamin and mineral to determine if there is a risk of harm due to consumption.

Key Words

The primary key words that will be used in this discussion are as follows: vitamins, minerals, calcium, iron, folate, DHA, potassium, and riboflavin.

Pregnant Women

For pregnant women, it is very important to consume the appropriate amounts of vitamins and minerals to improve overall health and wellbeing for the mother and the unborn child. Women who become pregnant should begin this regimen by consuming the appropriate fruits, vegetables, whole grains, and dairy products; however, additional vitamin and mineral supplements are recommended to ensure that the proper nutrition is achieved (March of Dimes). For example, it is recommended that pregnant women should take a multivitamin that includes 400 mg of folate to prevent the risk of any complications or birth defects (March of Dimes). Furthermore, these women should obtain sufficient iron from foods and an individual iron supplement or the iron that is in prenatal vitamins (March of Dimes). In addition, calcium is necessary to improve bone density and maintain bone structure, and DHA promotes healthy development of fetal eyes and the brain (March of Dimes).

Athletes

For athletes, it is important to obtain the necessary amounts of vitamins and minerals to promote strength, flexibility, and stamina. Riboflavin provides the additional energy that is necessary to perform athletic activities in the optimal manner (Tremblay). In addition, potassium is required for athletes because it promotes a healthy heart and normal functioning, along with the promotion of effective muscle contraction and minimized muscle weakness (Tremblay). Calcium and iron are also essential for athletes to build strong bones and muscles and proper blood cell functionality (Tremblay).

Vegetarians

For vegetarians who consume a diet that is rich in fruits and vegetables, the potential exists to obtain limited amounts of some vitamins and minerals, depending on the foods that are eaten. Therefore, vitamins and minerals that are necessary for vegetarians include 2.4 mcg of Vitamin B12, 5 to 15 mcg of Vitamin D, and at least 1,000 mg of calcium on a daily basis to promote optimal bone health in this group of people, who often have strict dietary needs (Boyers). For vegetarians, there is a greater likelihood of vitamin and mineral deficiencies in some cases; therefore, when foods do not have sufficient amounts of the proper nutrients, supplements are necessary to achieve the required levels of vitamins and minerals for the daily diet (Boyers).

High Coffee Consumption

For coffee lovers who consume copious amounts of coffee on a regular basis, there may be a lack of some vitamins or minerals in the diet. Coffee contains caffeine, which is known for reducing the absorption of calcium and iron from the human body (Ray). Therefore, these must be made up with the consumption of different foods or daily supplements (Ray).

Regular Alcohol Consumption

For people who consume alcohol on a regular basis, they may be stripped of many nutrients because alcohol prohibits the proper absorption of many vitamins and minerals (Nnama). For alcohol users, Vitamins K, E, A, and D are necessary in larger amounts from other sources due to lack of absorption (Nnama). In addition, Vitamin B-1, or thiamine, is required for proper carbohydrate conversion into a source of energy (Nnama). Folate is required to ensure that blood cells mature at the appropriate level, and anemia may be prevalent in some alcohol users because this maturation process is not sufficient (Nnama).

Northern Resident

For those persons who live in Northern locations, prior research indicates that this group may suffer from Vitamin D deficiency because there is a lack of sun exposure during certain periods throughout the year, including the winter (Hall). Vitamin D is required to improve immune system production and maintenance and if this vitamin is not obtained in the required amounts, this deficiency exacerbates any type of immune-related diseases which already exist (Hall). Therefore, those persons living in the North must consume foods that contain the proper amounts of Vitamin D to ensure that their dietary needs are met, particularly when sun exposure is at a minimum (Hall).

Conclusion

Vitamins and minerals are essential to promote optimal health and wellbeing across many different population groups. It is necessary to establish a greater understanding of these vitamins and minerals and the recommended daily levels for all persons. Each individual has different needs based upon health status and other factors; therefore, it is necessary to establish an effective approach to improving the daily diet routine to obtain these sources in the proper manner. However, in cases where food sources are not sufficient on their own to obtain these vitamins and minerals, supplements are required and should be used according to the recommended dosages as part of the daily routine.

Works Cited

Boyers, L., 2011. “Vitamins & minerals for vegetarians.” 16 March 2013: http://www.livestrong.com/article/352652-vitamins-minerals-for-vegetarians/

Hall, Danielle, 2010. “Vitamin D deficiency and the immune system. 16 March 2013: http://www.livestrong.com/article/255650-vitamin-d-deficiency-and-the-immune-system/

March of Dimes, 2013. “Vitamins and minerals during pregnancy.” 16 March 2013: http://www.marchofdimes.com/pregnancy/nutrition_vitamins.html

Nnama, Helen, 2010. “Vitamins for drinkers.” 16 March 2013: http://www.livestrong.com/article/325662-vitamins-for-drinkers/

Ray, Linda., 2011. “Vitamins & minerals for coffee drinkers.” 16 March 2013: http://www.livestrong.com/article/479574-vitamins-minerals-for-coffee-drinkers/

Tremblay, Louise. “Vitamins and minerals for athletes.” 16 March 2013: http://www.livestrong.com/article/385513-vitamins-and-minerals-for-athletes/