Food and Nutrition: What Everyone Needs to Know (Second Edition) is Now on Pre-Sale

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micronutrients, phytonutrients, and health

Chapter 9. Vitamins, Minerals, and Phytonutrients: Are You Getting Enough?

This chapter examines the essential roles vitamins, minerals, and phytochemicals (phytonutrients) play in human health, nutrition, and disease. The chapter highlights sodium and other minerals in hypertension, as well as the DASH diet, and examines the scientific evidence on vitamin C, zinc, and the common cold. It reveals widespread vitamin D deficiency, which may contribute to a range of health conditions beyond bone fractures and osteoporosis. The chapter explores phytochemicals—bioactive compounds found in plants—and discusses four major categories (polyphenols, carotenoids, phytoestrogens, and glucosinolates) emphasizing their antioxidant, anti-inflammatory, and immune-boosting effects that combat disease. While a healthy, balanced diet meets micronutrient needs, vitamin and mineral deficiencies arise even in wealthy populations; supplements can fill nutrient gaps, although whole foods offer additional health advantages. Finally, the chapter explains the complexity of nutrition science, advocating for a holistic dietary pattern approach over reductionist strategies that isolate single nutrients and individual foods. 

DASH diet, phytonutrients, phytochemicals, vitamin D, plant-based diets, science-based advice (Ch 9)

  • Vitamins and minerals
  • Plant-based antioxidants
  • Phytochemicals
  • Supplements vs whole foods
  • Nutrient gaps

core topics this chapter addresses

Guiding Questions

  • What roles do vitamins and minerals play in the body? 
  • Will taking a nutritional supplement help meet micronutrient needs, prevent chronic disease, or improve memory?
  • Can vitamin C or zinc prevent the common cold? 
  • What’s the deal with vitamin D, and are you getting enough? 
  • Why should you decrease your salt intake? 
  • What is the DASH diet, and will it reduce your risk of hypertension? 
  • What are phytochemicals, why are they important, and what foods contain them? 

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Copyright © 2019-2025  P.K. Newby, LLC & Food Matters Media, LLC. All Rights Reserved.

  • Food and Nutrition
  • Table of Contents
  • Book Abstract
  • Chapter 25 Future of Food
  • Chapter 24 Healthy Diet
  • Chapter 23 Diet Longevity
  • Chapter 22 SDGs 4AR AI
  • Chapter 20 Milk, Dairy
  • Chapter 21 Seafood Facts
  • Chapter 19 Meat Eggs Myth
  • Chapter 17 Nuts Beans Soy
  • Chapter 16 Grains, Gluten
  • Chapter 15 Fruit and Veg
  • Chapter 14 Coffee Tea
  • Chapter 13 Alcohol Facts
  • Chapter 12 Protein Myths
  • Chapter 11 Fat Facts
  • Chapter 10 Carbs Sugar
  • Chapter 9 Nutrients
  • Chapter 8 Water Plastics
  • Chapter 7 Diet Drivers
  • Chapter 6 Diet Fads Myths
  • Chapter 5 Food Processing
  • Chapter 4 Big Food Costs
  • Chapter 3 Big Food Costs
  • Chapter 2 Diet Disease
  • Chapter 1 Food Nutrition

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