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Then we'll take a closer look at how vitamin and mineral supplements, water, and fiber contribute to optimal health. Vitamin and Mineral Basics Even though we can increase our energy levels, reduce our body fat, and in- crease our immunity against disease through the Total Health eating plan, our bodies also require micronutrients for ultimate performance. Micronutrients-commonly known as vitamins and minerals-are es- sential to life. They perform a multitude of functions that involve the effi- cient use and disposal of the macronutrients (protein, carbohydrates, and fat). The body isn't able to produce micronutrients, and nowadays we're unable to get enough even with a proper diet. Minerals Minerals are inorganic substances that promote a variety of important bio- chemical processes. There are fifteen dietary minerals, which nutritionists also classify into two groups: major minerals are needed in amounts greater than 100 milligrams a day; trace minerals are needed in amounts less than 100 milligrams a day. The major minerals include calcium, phosphorus, magnesium, sodium, chloride, potassium, and sulfur. The trace minerals required for human health are iron, iodine, copper, manganese, zinc, boron, selenium, and chromium. These are used by the body to burn fat, build muscle, and strengthen bones as well as to promote healing and oxygen delivery to the cells. How Much Do You Need? When it comes to taking vitamin and mineral supplements, the question "how much?" is a source of continuing controversy. Most established medical, scientific, and nutritional sources say you get all the vitamins and minerals you need from eating a balanced diet; follow the general nutritional guidelines, such as the Recommended Dietary Al- lowances (RDAs), and you'll be fine. Good advice, but do you eat a balanced diet? Do you know anyone who does? That's the big problem with the notion that the food you eat provides all the vitamins and minerals you need. Most Americans don't eat the wide variety of foods necessary to obtain sufficient amounts of the micronutri- ents they need. For example, in a study published in The New EnglandJournal of Med- icine in March 1998, researchers from the Harvard Medical School esti- mated that 40 percent of Americans may have a vitamin D deficiency. Forty percent! Our rushed, junk-food, no-time-for-breakfast-or-lunch, prepackaged, processed, frozen-food culture does not encourage a balanced diet. And as you know, if you're not eating the right balance of foods in the right amount, vitamin and mineral deficiencies may be the least of your prob- lems! No multivitamin supplement will compensate for lousy eating habits. Are the RDAs High Enough? Since 1941, the Food and Nutrition Board of the Institute of Medicine, National Academy of Sciences, has set RDAs for the minimum amount of vitamins and minerals needed to prevent diseases caused by vitamin and mineral deficiencies.