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Nutrition: Difference between revisions
→Vitamins & minerals: Added the table and worked on phrasing
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[[File:Dietary Reference Intakes.svg|thumb|For each vitamin or mineral, there's a graph that looks like this. Too little can be a problem. Too much can be a problem. A healthy intake is anything that falls in between. This ''healthy range'' is wider for some nutrients than for others.]] | [[File:Dietary Reference Intakes.svg|thumb|For each vitamin or mineral, there's a graph that looks like this. Too little can be a problem. Too much can be a problem. A healthy intake is anything that falls in between. This ''healthy range'' is wider for some nutrients than for others.]] | ||
===Vitamins & minerals=== | ===Vitamins & minerals=== | ||
The human body needs all of these: | |||
{|class="wikitable" style="display:inline-block;vertical-align:top;margin-top:0;font-size:80%" | |||
!colspan=2|Minerals | |||
|- | |||
!{{minor|''Electrolytes''}} | |||
!{{minor|''Trace minerals''}} | |||
|- | |||
|style="vertical-align:top"| | |||
* Potassium | |||
* Chloride | |||
* Sodium | |||
* Calcium | |||
* Phosphorous | |||
* Magnesium | |||
|style="vertical-align:top"| | |||
* Iron | |||
* Zinc | |||
* Manganese | |||
* Copper | |||
* Iodine | |||
* Selenium | |||
* Molybdenum | |||
* Chromium | |||
|} | |||
{|class="wikitable" style="display:inline-block;vertical-align:top;margin-top:0;font-size:80%" | |||
!colspan=2|Vitamins | |||
|- | |||
!{{minor|''Fat-soluble''}} | |||
!{{minor|''Water-soluble''}} | |||
|- | |||
|style="vertical-align:top"| | |||
* Vitamin A | |||
* Vitamin D | |||
* Vitamin E | |||
* Vitamin K | |||
|style="vertical-align:top"| | |||
* Vitamin C <small>(ascorbic acid)</small> | |||
* Vitamin B1 <small>(thiamin)</small> | |||
* Vitamin B2 <small>(riboflavin)</small> | |||
* Vitamin B3 <small>(niacin)</small> | |||
* Vitamin B5 <small>(pantothenic acid)</small> | |||
* Vitamin B6 <small>(pyridoxine)</small> | |||
* Vitamin B7 <small>(biotin)</small> | |||
* Vitamin B9 <small>(folic acid)</small> | |||
* Vitamin B12 <small>(cobalamin)</small> | |||
|} | |||
A healthy diet provides enough (but not too much) of '''each and every''' one of these. | |||
It can be pretty hard to keep track of so many these nutrients, but there are a few ways to make it work: | |||
{{empty}} | |||
{{talk|TODO: cover these points: | {{talk|TODO: cover these points: | ||
{{pbr}}~ there are about 30 vitamins/minerals | {{pbr}}~ there are about 30 vitamins/minerals | ||
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{{pbr}}~ dispel misconceptions about absorbability | {{pbr}}~ dispel misconceptions about absorbability | ||
{{pbr}}~ why food lacks these nutrients in the first place: long shelf life dry foods are why we don't have famines in the 'first world' - but this comes with tradeoffs, nutrients lost. But this can be made up for | {{pbr}}~ why food lacks these nutrients in the first place: long shelf life dry foods are why we don't have famines in the 'first world' - but this comes with tradeoffs, nutrients lost. But this can be made up for | ||
{{pbr}}~ terminology and why it sucks: RDA should be called "daily requirement". because "recommended | {{pbr}}~ terminology and why it sucks: RDA should be called "daily requirement". because "recommended dietary allowance" is misleading and sounds like "you're allowed to have up to this much, anything more is unhealthy", which is NOT what it means at all. The UL is that upper limit that means that. Whereas the RDA is more of a lower limit, anything below it might be insufficient for some people. Another way to say it: Anything between RDA and UL is safe & healthy for 97% of people. Show the diagram tbh | ||
{{pbr}}~ what about choline? may not be important overall for most people, or if it is then probably don't need the full 550mg/day {{x|which isn't a true RDA - choline has been less studied so they set the target higher than it may need to be, to be conservative. they set a large burden of proof for establishing that a lower intake won't lead to deficiency}}. Maybe some other nutrients in plants can enable the formation of choline without u getting that large intake? Because choline-deficient vegan diets have never been shown to be an issue as long as they provide all the other nutrients}} | {{pbr}}~ what about choline? may not be important overall for most people, or if it is then probably don't need the full 550mg/day {{x|which isn't a true RDA - choline has been less studied so they set the target higher than it may need to be, to be conservative. they set a large burden of proof for establishing that a lower intake won't lead to deficiency}}. Maybe some other nutrients in plants can enable the formation of choline without u getting that large intake? Because choline-deficient vegan diets have never been shown to be an issue as long as they provide all the other nutrients}} | ||