WHAT are MICRONUTRIENTS?

WellnessNutrition

Nov 4

Here at Level TEN, one of the common strategies we utilize with clients is often known as tracking macros. “Macros” simply serves as an abbreviation for macronutrients - or carbs, fats, and proteins.

Counting & tracking macros became popularized on social media due to the appeal of fitting “fun” foods like pop-tarts cereals, candy, and donuts into ones caloric allotment for the day. Now, while we're all about food flexibility at Level TEN, we shouldn't disproportionately be sacrificing micronutrient density for the sake of food flexibility.

While macronutrients are essential and critical for your body's energy production we also need micronutrients.

Micronutrients are the vitamins, minerals, trace metals and antioxidants that keep your body functioning optimally at a cellular level. Micronutrients assist your cells in carrying out essential functions in chain reactions that regulate every part of your body including your immune system and metabolism.

Without an emphasis on micronutrients and the whole foods that contain them, we can put ourselves at risk for developing common nutrient deficiencies, like vitamin D, magnesium, calcium and zinc.

LET'S EXPLORE SOME MICRONUTRIENTS

Vitamin D

Vitamin D is a fat soluble vitamin that is naturally present in foods, in supplement form, or absorbed from UV rays - sunlight. Vitamin D helps promote calcium absorption in the gut, is needed for bone growth and remodeling, can aid in reducing inflammation, and is used in cellular processes such as growth, neuromuscular, immune function and glucose metabolism.

Magnesium

Magnesium (Mg) is a mineral that is crucial to the body’s optimal functioning. Magnesium helps keep blood pressure normal, keep bones strong, is associated with lower levels of inflammation, and even heart health. Believe it or not, magnesium is involved in over 300 processes in the body! For an article on the many different type of magnesium available, click the link below!

TYPES OF MAGNESIUM

While you can certainly supplement magnesium, if you're looking to get more in your diet, be sure to stock up on almonds, spinach, cashews, peanuts, dark chocolate, pumpkin seeds, black beans, edamame, avocado, rice, potatoes, yogurts, banana, salmon, chicken or beef.

Selenium

Selenium is an essential mineral, obtained through your diet, playing a major role in your metabolic and thyroid function. Selenium acts as an antioxidant preventing cell damage, reducing oxidative stress and neutralizing free radicals. With selenium, a little goes a long way and your body only needs trace amounts! The best food source of selenium is Brazil Nuts - a single nut contains your entire daily dose! Other sources include tuna, halibut, shrimp, sardines, ham, turkey, steak, mushrooms, eggs, sardines, sunflower seeds and oysters.

Zinc

Zinc is an essential trace mineral. The human body doesn’t store Zinc so it must be consumed regularly in your diet. Zinc is an important mineral which helps your immune system and metabolism function along with enzymes that regulate your thyroid, wound healing, and even your sense of taste and smell. Some food sources of Zinc include red meats, shellfish, legumes, seeds such as hemp, pumpkin, sesame, squash and flax, nuts like cashews, eggs, whole grains such as quinoa, rice and oats and potatoes.

Omega 3's

You've likely heard omega 3 fatty acids referred to as “good fats" or “healthy fats”. Omega-3 fatty acids are polyunsaturated fats that lower LDL (bad) cholesterol and are anti-inflammatory. EPA and DHA, two types of long-chain omega-3 fatty acids, are converted by enzymes into molecules which help to regulate inflammatory responses to cell damage and slow plaque build up in your blood vessels.

While your body needs omega 3’s and omega 6’s, the Standard American Diet has a disproportionate ratio of omega 6's to omega 3's - which may tend to cause more inflammation, as opposed to less. For more anti-inflammatory effects on the bod, aim to increase your omega 3 intake via foods like flaxseeds, flaxseed oil, chia seeds, walnuts, salmon, mackerel, sardines, trout and hearing.

Calcium

Calcium is an essential mineral for life. It is also the most abundantmineral in your body. You may be familiar with the need for calcium to maintain strong healthy bones, but it is also important for your muscles, heart and nerves to function properly. Your body doesn’t produce calcium so you must get it from a variety of different food sources. Dairy products such as cheese, milk and yogurt are high in calcium along with dark leafy greens like broccoli and kale, fish such as salmon and tuna, and fortified products such as milk substitutes, soy, cereal and fruit juices.

Vitamin B (12, 6 & folate)

B vitamins are water soluble vitamins that aid in cell metabolism, converting complex carbohydrates into glucose allowing the body to use fat and protein. Vitamin B6 is also involved in over 150 reactions that regulate glucose, metabolism, DNA synthesis, and neurotransmitter synthesis. B6 also acts as an antioxidant that helps to reduce inflammation and oxidative stress. We encourage you to get your B vitamins from a variety of sources such as spinach, black-eyed peas, beef liver, asparagus, brussels sprouts, tuna, salmon, chickpeas, clams and trout.

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While this certainly isn't an exhaustive list of all necessary nutrients, we hope these descriptions serve as a solid reminder to prioritize micronutrients just as much, if not more, as your macronutrient intake.

Not sure if you're getting enough nutrients? A good indication of nutrient intake may actually be your fiber intake. If you're not hitting a minimum of 25-30g of fiber per day, it's likely that you're not consuming enough wholesome, nutrient dense foods!