Nutrients Required During Youth Including Vitamin D and the B-Group Vitamins (VCE SSCE Health and Human Development): Revision Notes
Nutrients Required During Youth Including Vitamin D and the B-Group Vitamins
During youth, the body undergoes rapid growth and development, requiring adequate nutrition to support these changes. Two particularly important groups of nutrients during this life stage are vitamin D and the B-group vitamins. These nutrients play crucial roles in energy production, growth, and overall health and wellbeing.
Vitamin D
Functions of vitamin D
Vitamin D serves a vital function in helping the body absorb calcium from the intestines into the bloodstream. Without sufficient vitamin D, calcium absorption becomes impaired, which can result in weakened bones. This is particularly concerning during youth when bones are actively growing and developing.
Most Australians obtain adequate vitamin D through exposure to sunlight. When ultraviolet (UV) rays from the sun contact the skin, they trigger the production of vitamin D. However, research indicates that certain groups of young Australians may be at risk of vitamin D deficiency, particularly those who:
- Have darker skin tones
- Consistently cover their skin when outdoors
- Rarely spend time in the sun
While moderate sun exposure without sunburn is beneficial for vitamin D production, excessive sun exposure that causes sunburn significantly increases the risk of developing skin cancer and must be avoided. Finding the right balance is essential for optimal health during youth.
Balancing sun exposure: UV wristband technology
New wearable technology has been developed to help individuals monitor their UV exposure and find the right balance between getting enough vitamin D and avoiding excessive sun exposure.
These innovative wristbands feature sensors that indicate when a person has received 25%, 50%, 75%, and 100% of their daily recommended UV exposure. Unlike traditional UV index measurements that only consider fair skin types, these wristbands include six different sensors personalised for various skin tones.
The wristbands display four smiley faces that progressively light up as UV exposure increases throughout the day. When a person approaches their maximum safe UV dose, a sad smiley appears, serving as a warning to seek shade or move indoors.
This technology addresses a common misconception: UV rays cannot be felt (infrared rays produce the sensation of heat) and are invisible to the human eye. People often misjudge their UV exposure, assuming protection isn't needed on cloudy days or only applying sunscreen when the sun feels intense.
Food sources of vitamin D
While sunlight is the primary source of vitamin D for most Australians, it can also be obtained through dietary sources. Foods rich in vitamin D include:
- Fish, particularly oily varieties such as salmon, tuna, and sardines
- Beef liver
- Cheese and egg yolks
- Milk that has been fortified with vitamin D
- Breakfast cereals and orange juice fortified with vitamin D
Fortified foods have had vitamin D added during processing to help people meet their nutritional requirements.
B-group vitamins: vitamins B1, B2 and B3
Functions of B-group vitamins
The B-group vitamins include vitamin B1 (thiamine), vitamin B2 (riboflavin), and vitamin B3 (niacin). These three vitamins work together to perform a critical function in the body: converting food into energy.
Specifically, these vitamins are essential for metabolising or breaking down the three main fuel sources:
- Carbohydrates
- Fats
- Protein
When these fuels are metabolised, they are converted into energy that the body can use. During youth, energy is particularly important because it drives the growth of muscles and bones. When young people don't consume enough B-group vitamins, they may experience:
- Reduced energy levels
- Slowed growth of muscles and bones
- Difficulty participating in physical activities
Food sources of B-group vitamins
Rich food sources of B-group vitamins include:
- Vegemite
- Wholegrain cereals and breads
- Eggs
- Fish
- Meats
- Dark-green leafy vegetables
- Milk
Important note about preparation: The B-group vitamins are delicate nutrients that can be easily destroyed during cooking and food processing. To ensure adequate intake of these vitamins, it's best to:
- Choose whole grain products
- Select unrefined sources
- Avoid overcooking foods
- Consume some raw vegetables where appropriate
Folate (vitamin B9)
Functions of folate
Folate, also known as vitamin B9, is another B-group vitamin that is essential for maintaining optimal health and wellbeing during youth. This nutrient performs two main functions:
1. DNA synthesis and cell duplication
Folate plays a crucial role in DNA synthesis, which is the process by which cells create copies of their genetic material. This function is particularly important during periods of rapid growth, as cells need to duplicate frequently. While folate is required throughout life, the demand is especially high during youth when growth is accelerated.
2. Red blood cell development
Folate is necessary for the proper development of red blood cells. These cells are responsible for carrying oxygen throughout the body to all tissues and organs.
When young people don't consume enough folate, they may develop folate-deficiency anaemia. This condition shares similarities with iron-deficiency anaemia and is characterised by:
- Persistent tiredness and fatigue
- Reduced ability to concentrate
- Difficulty participating in everyday activities
- Challenges attending school regularly
- Decreased capacity for physical activity and sports
Food sources of folate
Dietary sources of folate include:
- Green leafy vegetables
- Citrus fruits
- Poultry and eggs
- Fortified cereals, breads, and fruit juices
Understanding folic acid: When folate is added to foods during fortification, it's typically in a synthetic form called folic acid. Both folate (the naturally occurring form) and folic acid (the synthetic form) provide the same nutritional benefits.
Vitamin B12
Functions of vitamin B12
Vitamin B12 is another member of the B-group vitamins that is required for adequate health and wellbeing during youth. While vitamin B12 performs multiple functions in the body, its primary role during this life stage is supporting the formation of red blood cells.
Vitamin B12 works in partnership with folate to ensure red blood cells develop properly. Specifically, vitamin B12 helps ensure that red blood cells are:
- The correct size
- The correct shape
These characteristics are essential for red blood cells to effectively transport oxygen throughout the body. When young people are deficient in vitamin B12, they face an increased risk of developing anaemia. This condition can:
- Reduce energy levels
- Limit participation in normal daily activities
- Impact school attendance and performance
- Affect physical activity and sports participation
- Have wide-ranging effects on physical, social, emotional, and mental health and wellbeing
Food sources of vitamin B12
Most foods derived from animal sources contain some vitamin B12. Particularly good sources include:
- Meat (beef, pork, lamb)
- Eggs
- Cheese and other dairy products
Important consideration for vegans: Vitamin B12 is found only in foods of animal origin. This means that people following a vegan diet (which excludes all animal products including eggs and dairy) are at particular risk of vitamin B12 deficiency. Vegans need to carefully plan their diet to include fortified foods or supplements to meet their vitamin B12 requirements.
Definition: A vegan is a type of vegetarian who excludes all foods of animal origin from their diet, including eggs and dairy products.
Key Points to Remember:
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Vitamin D is primarily obtained through sun exposure and is essential for calcium absorption and bone health. Balance moderate sun exposure with skin cancer prevention by avoiding sunburn.
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B-group vitamins (B1, B2, B3) are crucial for converting food into energy and supporting the growth of muscles and bones. These vitamins are easily destroyed by cooking, so choose whole grain and unrefined sources.
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Folate (vitamin B9) is essential for DNA synthesis and cell duplication during growth. It also helps develop red blood cells, and deficiency can lead to folate-deficiency anaemia and fatigue.
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Vitamin B12 works with folate to form properly shaped red blood cells for oxygen transport. It's found only in animal products, putting vegans at risk of deficiency.
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Deficiencies in B-group vitamins can lead to reduced energy levels, affecting young people's ability to participate in school, sports, and social activities, thereby impacting their overall health and wellbeing.