What is the difference between vitamins and minerals?
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Vitamins are organic compounds (contain carbon) produced by plants or animals, while minerals are inorganic elements sourced from soil and water. Both are essential micronutrients with distinct biological functions. Vitamins can be destroyed by heat or oxidation, while minerals retain their structure.
Does cooking destroy nutrients?
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Cooking affects nutrients differently. Some nutrients are lost (water-soluble vitamins), while others become more bioavailable (lycopene in tomatoes). The degree of nutrient loss depends on cooking method, temperature, duration, and food type. There is no universal answer—cooking has both benefits and drawbacks nutritionally.
What is bioavailability?
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Bioavailability is the proportion of an ingested nutrient that is absorbed and becomes available for biological functions. It's not just about nutrient content but how accessible that nutrient is to your body. Factors like food form, preparation, digestive factors, and accompanying compounds all influence bioavailability.
Can I get all nutrients from plant-based foods?
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Most nutrients can be sourced from plant-based foods with careful selection and planning. However, vitamin B12 naturally occurs almost exclusively in animal products, making fortified foods or supplements necessary for plant-based diets. Other nutrients like iron and omega-3 fatty acids have differing bioavailability between plant and animal sources.
What are phytonutrients?
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Phytonutrients (or phytochemicals) are bioactive compounds produced by plants, such as polyphenols, carotenoids, and glucosinolates. While not classified as essential nutrients, they have antioxidant and anti-inflammatory properties and are thought to contribute to the health benefits associated with plant-rich diets.
Why is vitamin D a concern in the UK?
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The UK's northern latitude and limited year-round sunlight reduce skin synthesis of vitamin D, the primary natural source. Few foods naturally contain significant vitamin D levels, and winter months particularly see reduced vitamin D status across populations. This is why monitoring and strategic food choices or supplementation are discussed in nutritional contexts.
Is nutrient density the same as low calorie?
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No. Nutrient density refers to micronutrient concentration relative to energy content, not absolute calorie levels. A food can be calorie-dense and nutrient-dense (nuts, fatty fish) or calorie-sparse and nutrient-dense (leafy greens). Energy density is about calories per weight; nutrient density is about vitamin and mineral content per calorie.
What factors affect nutrient absorption?
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Many factors influence absorption: food form (plant vs animal source), food preparation method (cooking, fermentation), digestive health, stomach acid levels, intestinal condition, presence of enhancers (vitamin C with iron) or inhibitors (phytates), and individual biochemical variations. Absorption is a complex, multi-factorial process.
How reliable are nutrient content tables?
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Nutrient content tables provide useful general references but have limitations. Nutrient levels vary based on soil quality, plant variety, storage conditions, and food age. Animal product nutrient levels depend on feed and farming practices. Tables represent averages; actual nutrient content in any specific food can vary.
Is there an "optimal" diet?
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There is no universally "optimal" diet. Nutritional needs vary by age, sex, activity level, health status, genetics, and individual circumstances. The scientific consensus supports diverse, whole-food-based dietary patterns with adequate micronutrient intake, but the specific composition that works best varies between individuals.
