Keys to good health

Research has shown that the benefits of teamwork in the workplace can build trust and commitment among colleagues, fosters creativity and learning, aids in blending complementary strengths, promotes a sense of satisfaction and ownership, assist with conflict resolution, provides support, and may more than likely encourage individuals belonging to the team to take risks.

From another perspective, in looking at nutrients, they also work together to maintain one’s nutritional status, though each has specific roles.

For example, some nutrients can be classified as macronutrients (carbohydrate, protein, and fat) meaning that they are required in larger quantities; whereas micronutrients such as vitamins and minerals are needed in smaller amounts. Water is also an important nutrient needed in the body.

You should note that for a balanced diet, your daily meals cannot comprise of just one food or a list of foods from only one food group, but rather a combination of foods from different food groups — staples (good source of carbohydrate, and a small quantity of minerals and vitamins), legumes (mainly contain protein, minerals, and vitamins), foods from animals (rich source of protein, minerals, and a small amount of vitamins), fruits and vegetables (excellent sources of vitamins and minerals), and fats and oils (rich in fat and some fat soluble vitamins). In today’s discussion, the main focus will be on some vitamins e.g. B vitamins, vitamins A, C, and E, as well as minerals which include iron, zinc, iodine, and copper.

The need Micronutrients are essential in the diet. According to the World Health Organisation, these nourishing substances aid in the production of enzymes, hormones, and other substances needed for growth and development; when absent or lacking in the diet over a period of time (nutrient deficiency) having a negative impact.

In such cases, at the global level a deficiency of iodine, iron, and vitamin A affect the health and development of populations, more so children and pregnant women in low-income countries.

“In addition, anaemia resulting due to iron deficiency is a global public health problem, and a widespread nutrient deficiency.

The consequences of anaemia can cause serious problems increasing the potential risk of maternal, fetal, and neonatal mortality; poor pregnancy outcomes contributing to low birthweight and preterm birth; affect cognitive development, reducing learning capacity and academic performance in children; and among adults can decrease productivity (Mora, et al. 2009).” Overall, the basic functions of iron include — transporting oxygen in the red blood cells, and needed for certain reactions involving energy formation; for folic acid, which helps with the normal formation of red bloods and prevent neural tube defects and low birthweight in pregnancy; for vitamin B12, required for the development of red blood cells; for B vitamins ( vitamin B1, vitamin B2, and vitamin B3), which work together with the macronutrients for the production of energy, and aids in proper functioning of the nervous system; for copper, a component of enzymes that helps the body to use iron and oxygen, and participates in growth, immunity, and brain development; for iodine, which is stored in the thyroid gland and is needed for the production of triiodothyronine and thyroxine, prevents goitre in adults and cretinism in infants; for zinc, which activate enzymes in the body, promotes growth and development; for vitamin C, which aids in absorption of iron, acts as an antioxidant, protects the immune system, and helps with wound healing; and vitamin A, needed for good vision, acts as an antioxidant, and helps with the formation and maintenance of skin, bones The menu Given this basic nutrition information, some might conclude that just having a meal consisting of only bread and cheese, rice and stewed chicken, or ground provision and fried fish with gravy is not well-balanced. You will need to add a serving or two of veggies, peas and beans, and fruits. When planning the menu add rich sources of vitamin A – spinach, callaloo bush, pak choi, pumpkin, carrots, mango, papaya, butter, margarine, etc.; B vitamins – whole grains, liver, milk and milk products, meat, fish; vitamin C – citrus fruits, watermelon, red West Indian cherry, guava, pommecythere, cantaloupe, apples, grapes, etc.; iron – meat and meat products, liver, dried beans, dried fruits (raisins, currants, prunes), dark green leafy vegetables; zinc – meat, grains, nuts, milk, cheese, yogurt, ready-to-eat cereals; iodine – fish, iodised salt; folic acid – fortified grain products (bread, flour, pasta), oranges, bananas, ready-to-eat cereals, dried beans, dark green leafy vegetables, milk, cheese, yogurt; vitamin B12 – meat, liver, chicken, eggs, milk, yogurt, fortified ready-to-eat cereals; copper – bread, potatoes, dried beans, nuts and seeds, grains, fish, ready-to-eat cereals.

Nutrition message: select a variety of foods from the Caribbean Food Groups for meals and snacks.

Claudette Mitchell, PhD, RD – Assistant Professor, University of the Southern Caribbean, School of Science, Technology and Allied Health.