Are Micronutrients Important?
Micronutrients are just as important as macronutrients, but they don’t always get the attention they deserve.
Besides ‘micro’ as the prefix – they’re vital to numerous bodily functions and processes. Deficiencies of certain micronutrients may be the cause for many problems. Today I’ll talk through what they are, where to get them and more.
Let’s start by differentiating micronutrients and macronutrients. Macronutrients is protein, carbohydrates and fats. Micronutrients are vitamins and minerals.
Vitamins
Vitamin A
This vitamin is a crucial fat-soluble one. It’s fundamental for vision, skin, antioxidant function and immune system upkeep. Foods that are full of vitamin A include: avocado, bell peppers, cantaloupe, carrots, mango and more.
Vitamin B
There are eight types of water-soluble B vitamins. They serve as a key role in strong cell and biological functions. Optimal health is a great benefit of these vitamins.
Vitamin B-rich foods include: cabbage, fermented foods, legumes, nutritional yeast, nuts, seeds and more.
Vitamin C
Consuming foods that contain vitamin C aid in collagen formation and maintain an active role in several functions. A few that benefit include: immune, antihistamine, antioxidant and capillary. Vitamin C is a powerhouse.
Eating bok choy, brussels sprouts, citrus, pineapple, raspberries and strawberries will provide an adequate amount of vitamin C.
Vitamin D
We’ve all heard about getting sunlight for vitamin D. While this is true, you can get it from food as well. It also helps with gut, bone, neuromuscular and immune health. This vitamin is the number one nutrient for regulating cancer.
Vitamin D foods: certain mushrooms, fatty fish, egg yolks, milk, fortified yogurt, etc.
Vitamin E
Antioxidant activity, tissue repair and neurological functions thrive off of vitamin E. Almonds, brazil nuts, chia seeds, ground flaxseed, peanut butter and walnuts are full of it. Adding these to your diet will keep these operating properly.
Vitamin K
Vitamin K helps with blood clotting as well as promotes bone and cardio health. Gut bacteria tends to activate it. Basil, bok choy, brussels sprouts, kale, pumpkin seeds and spinach are examples that are full of vitamin K.
Minerals
The body needs minerals to live fully and healthfully. Four percent of the body’s mass is composed of minerals. There are several types that provide their own benefits – below are a few.
Calcium
This mineral assists bone and teeth health. It also plays a massive role in some functions – neurotransmitter, cell communication, muscle and fertility. When the body becomes too acidic, calcium jumps in as defense.
Foods that contain calcium: apricots, pistachios, plums, spinach, yogurt, cottage cheese and more.
Potassium
Potassium is vital for all cellular functions. Communication between nerves and muscle cells relies on the mineral. Fluid and electrolyte balance thrives will adequate amounts of potassium.
You can get this from foods such as: broccoli, cabbage, carrots, cherries, sweet potato, black beans, coconut water and more.
Magnesium
This mineral is in every human cell highlighting its impact. Magnesium promotes the uptake of nutrients, aids metabolism, and regulates hormones and insulin. Eat asparagus, avocados, bananas, cashews, kiwis and peas for magnesium.
Additional Minerals
Other minerals include: phosphorus, iron, sodium, sulfur, copper, selenium and more. They’re responsible for a ton of bodily functions. Enzyme activity, oxygen transport in blood, fighting infection and antioxidant activity among them.
Takeaways
Including a wide variety of foods in your diet ensures you’re consuming vitamins and minerals keeping your body operating optimally.
Where can you add a serving of fruit or a veggie? Maybe you add avocado to your breakfast sandwich or broccoli to your chicken bowl. As always, the key here is thinking of additions.