Why are Vitamins so important?

Vitamins are essential micronutrients your body needs in small amounts for various roles throughout the human body. Vitamins are divided into two groups: water-soluble (B-complex vitamins and C vitamins) and fat-soluble vitamins (A, D, E and K). Unlike water-soluble vitamins that need regular replacement in the body, fat-soluble vitamins are stored in the liver and fatty tissues, and are eliminated much more slowly than watersoluble vitamins (1). Because B and C vitamins need daily replacement it is important to encourage the continued consumption of fruits and vegetables in the Vietnamese diet.

Nutrition FAQs

Some typical questions that can come up in class - Please add any questions that you have in the comments box below.

What are Macronutrients?

Macronutrients are protein, fat and carbohydrates. Depending on climate, physical and mental activity and ancestral background the optimal percentage of these vary.

Protein - 4 kCal/gram. Although it is important to have protein for muscle tissue, it is important to note that too much protein actually takes away from calcium reserves.

Fat – 9 kCal/gram. Fat in food provides us with essential fatty acids and helps the body digest fat soluble vitamins (A, D, E and K).

Carbohydrates – 4kCal/gram. Apart from being a good source of energy, these are necessary for our organs (especially the brain) to function correctly. The majority carbohydrates should come from cereals and starch while a small percent should come from simple sugars (fructose and sacrose).

More FAQ's coming soon!

Add your own questions below!

Do Vietnamese need more dairy products in their diet?

Dairy is not the only good source of calcium. The Vietnamese traditional diet includes other good sources like green leafy vegetables, fish (small fish eaten with their spines are especially good), sesame seeds, pulses. Increasing calcium absorption is as important as increasing consumption. High consumption of animal products/fats, sodium and coffee/black tea reduce absorption because they make the blood more acidic. The body then takes calcium from bones and tissues to restore the pH balance of the blood. Dairy affects the pH balance less than meat, poultry and fish, but the fat in dairy interferes with absorption too. The body needs magnesium (from whole grains and vegetables) and vitamin D (sunlight exposure) to absorb calcium. Because the traditional Vietnamese diet is lower in fat and protein and higher in magnesium and vitamin D than western diets, the Vietnamese have higher calcium absorption rates than we do.

Why is osteoporosis increasing in Asia if they have a good diet?

Weight bearing exercise (such as walking, running, basketball, football, etc) also increases bone density and protects against osteoporosis. The traditional Vietnamese lifestyle is active, but unfortunately as they become more Westernised, they are becoming more sendentary. Studies have shown a widespread increase in osteoporosis in Asia as a result of

an aging population, less sunlight exposure, a decrease in physical activity and westernisation of lifestyles. (2)