After getting into our recap of Macros last week, this week we’re refreshing our memory on Micronutrients! Remember: our macros are what give us energy and fuel our body and what calories are mainly derived from. Micronutrients are the vitamins and minerals we need to optimally function and run our physiological body process like growing our hair or helping take care of oxidative stress.
Instead of getting deep into the mechanisms of why we need certain micronutrients, my aim for this article is to reiterate the basics of what a Nutrient Rich November will look like with actual, real food sources.
Micronutrients
We must not forget the vitamins and minerals our body needs to optimally function!
Water Soluble Vitamins
Water soluble vitamins can be dissolved and are not stored in the tissues of our body. They are excreted in our urine after circulating and in our blood stream. Therefore, we must replace these vitamins daily for optimal health. Vitamin C and the B-Complex family which includes thiamine, niacin, riboflavin, biotin, folic acid, B12 and more.
To get water soluble vitamins from our diets the following should be included:
★ Animal meat or by-products like dairy and eggs
Note: vegetarians or vegans may want to discuss with their medical professional about supplementing vitamin B12 and choline depending on their diet and individual situation
★ Green leafy and brightly colored vegetables
★ A variety of nuts & seeds
★ Grains and legumes (that are micronutrient rich. Remember: this means unrefined or unprocessed)
Fat Soluble Vitamins
Fat soluble vitamins can be dissolved into fat and oils and can be stored in the body's tissues. Therefore, we need to be careful that we don’t have too high a dose for an extended period of time because that can lead to toxicity. These fat soluble vitamins must be absorbed with fats in our diet otherwise the vitamins are not easily absorbed and indigestion can occur.
Fat soluble vitamins are vitamins A, D, E, and K.
Food sources to get your fat soluble vitamins can include:
★ Fatty fish at least once a week
★ Nuts & seeds
★ Fortified (aka having had vitamins or other supplements added so as to increase the nutritional value) dairy products (milk, yogurt, etc.)
★ Dark leafy greens, dark colored fruits, & some plant oils
Minerals
Minerals are required to sustain life because they play a role in bodily functions and processes like bone structure, our antioxidant system, thyroid function, and transporting oxygen in our blood. Minerals include elements like calcium, copper, iron, iodine, magnesium, potassium, sodium, zinc, etc.
USDA guidelines for sufficient minerals:
★ fish weekly
★ 3-7 servings green, leafy veg/week
★ 3-7 servings mineral rich tubers (potato, turnips)/week
★ 3-7 servings legumes, whole grains/week
★ 3-7 servings lean cut means, dairy by-products/week
Next Week: We’re Putting it All in Action
Now that we remember why we need a variety of whole, unprocessed foods and the nutritional value that these macronutrients as well as these vitamins and minerals give us… Next week we’ll look at how you could apply a nutritional rich week to your life with these whole food sources!
Disclaimer: This is not advice nor a recommendation. The amounts listed are straight from the USDA Dietary Guidelines for the generic population and are not specific to you. Discuss specifics with your medical/licensed professional.