Let’s talk about why micronutrients are important for your body as well as go over some sources of each one!
Micronutrients are nutrients that the body only needs in small amounts. But just because we need a tiny amount of them on a daily basis doesn’t mean they are any less important! Micronutrients include vitamins and minerals.
Vitamins are important for energy production, healthy immune function, blood clotting and other important functions like hormone regulation and metabolism. Vitamins are either considered fat soluble or water soluble. Four fat soluble (A, D, E, and K) and nine water soluble (all B vitamins and C). Water soluble vitamins are easily flushed out of the body and most of the B vitamins help with energy production while Vitamin c is important for collagen creation. The fat soluble vitamins such as D and e are important for immune function.
Here are some sources of water soluble vitamins:
Vitamin B1-whole grains, meat, fish
Vitamin B2-eggs, milk
Vitamin B3-leafy greens and meats
Vitamin B5- mushrooms, tuna, avocado
Vitamin B6- fish, milk, carrots, potatoes
Vitamin B7- eggs, sweet potatoes, spinach
Vitamin B9- liver, spinach, asparagus
Vitamin B12- fish, meat
Vitamin C- citrus fruits, bell peppers
Her are some sources of fat soluble vitamins:
Vitamin A-dairy, fish, carrots, spinach
Vitamin D-sunlight, milk
Vitamin E-sunflower seeds and almonds
Vitamin K-leafy greens, pumpkin
Minerals are important for growth, bone health, fluid balance and others. These must be obtained through the diet and are classified as either major or trace minerals.
Here are some sources of major minerals:
Calcium-milk products, leafy greens
Phosphorus-salmon, yogurt, turkey
Magnesium-almonds, black beans
Sodium-salt, canned soups
Sulfur-garlic, onions, eggs
Here are some sources of trace minerals:
Iron-white beans, spinach
Fluoride-fruit juice, water
To summarize, consuming an adequate amount of both vitamins and minerals is so important for overall health and could even help in fighting disease. Micronutrients are a part of just about every process in your body! Creating a colorful and balanced diet is key to making sure you get in all the proper nutrients.
It’s important to take care of your body so your body can take care of you!
Here is the multivitamin that I recommend to my clients to fill in the gaps where diet lacks!