Page 40 - Urological Health

Micronutrients

Vitamins and minerals

Vitamins can either dissolve in water (water soluble) or dissolve in fat (fat soluble).
• Water soluble vitamins include the B vitamins (thiamin, riboflavin, niacin, biotin,
panthotenic acid, vitamin B , folate, and vitamin B ) and vitamin C. These are removed
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in the urine if consumed in excess. Fat soluble vitamins are vitamins A, D, E and K, and are
stored in the cells associated with fat.
• Minerals include sodium, potassium, calcium, phosphorus, magnesium, iron, zinc,
selenium, copper and manganese.
• Some vitamins and minerals act as antioxidants, defending the body against damage
caused by free radicals that cause diseases and cancer. Dietary antioxidants include
vitamin C, vitamin E, beta-carotene (a form of vitamin A), selenium, copper, manganese,
and zinc.

• Sodium (found in salt) is necessary for the body, but we tend to eat way too much of it!
– A typical North American diet goes beyond the upper limit level of 2300 mg (some
people eat up to 6000 mg per day!), while the daily recommended intake is only
UNDER REVIEW
1500 mg.
– In addition, North Americans have a low potassium intake, which is related to high
blood pressure and kidney stones. By eating more whole, fresh foods and limiting
processed, pre-made foods, potassium intake in increased, and sodium intake is
decreased.

A healthy, well-balanced diet following Canada’s Food Guide, which is rich in fresh vegetables and
fruits, whole-grains lower in fat, sugar and salt, low-fat milk and dairy products, lean meats, meat
alternatives, and fish should provide all the necessary vitamins, minerals and nutrients our body
needs.

Eating well with Canada’s Food Guide

Despite our government’s efforts to start us out on the right foot (remember Canada’s Food Guide
from elementary school?), our society is basically eating more unhealthily as time goes on. If everyone
followed Canada’s Food Guide each day of their life, our society would be overwhelmingly healthier,
and possibly, happier.

What does the ideal diet look like? Take a look at the Health Canada’s Food Guide:
(http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php).

Even making small changes will improve your health.

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