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Why Are Micronutrients So Important?

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

  • Chloride-seaweed, salt

  • Potassium-bananas, lentils

  • Sulfur-garlic, onions, eggs

Here are some sources of trace minerals:

  • Iron-white beans, spinach

  • Manganese-pineapple, pecans

  • Copper-liver, cashews

  • Zinc-crab, chickpeas

  • Iodine-seaweed, yogurt

  • Fluoride-fruit juice, water

  • Selenium-sardines, ham

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!


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