Lesson 3: Understanding Micronutrients

Micronutrients are the vitamins and minerals that our bodies need in smaller amounts compared to macronutrients. Despite being required in smaller quantities, micronutrients are just as important for overall health and wellbeing. They help our bodies function properly by supporting the immune system, maintaining bone health, promoting energy production, and aiding in many other vital processes.

While macronutrients provide energy, micronutrients play a crucial role in ensuring that the body runs efficiently. The two types of micronutrients are:

• Vitamins – Organic compounds that support immune function, vision, energy production, and many other bodily functions.

• Minerals – Inorganic elements that help with muscle function, hydration, bone health, and enzyme reactions.

Common Micronutrients and Their Benefits

Vitamins:

Vitamin A – Important for vision, immune function, and skin health.

Food sources: Carrots, sweet potatoes, spinach, kale, and liver.

Vitamin C – Supports the immune system, aids in wound healing, and acts as an antioxidant.

Food sources: Oranges, strawberries, bell peppers, broccoli, and tomatoes.

Vitamin D – Helps with calcium absorption, promoting bone health.

Food sources: Fatty fish, egg yolks, fortified milk, and sunlight exposure.

Vitamin E – Acts as an antioxidant, protecting cells from damage.

Food sources: Almonds, sunflower seeds, spinach, and avocados.

Vitamin K – Important for blood clotting and bone health.

Food sources: Kale, spinach, broccoli, and Brussels sprouts.

B Vitamins – Important for energy production and brain function.

Food sources: Whole grains, eggs, legumes, meat, and dairy products.

Minerals:

Calcium – Essential for bone and teeth health, muscle function, and nerve transmission.

Food sources: Dairy products, leafy greens, fortified plant-based milks, and tofu.

Iron – Needed for the production of hemoglobin, which carries oxygen in the blood.

Food sources: Red meat, poultry, lentils, beans, spinach, and fortified cereals.

Magnesium – Supports muscle and nerve function, and helps regulate blood sugar levels.

Food sources: Nuts, seeds, whole grains, and leafy greens.

Potassium – Helps regulate fluid balance, muscle contractions, and nerve signals.

Food sources: Bananas, potatoes, spinach, and beans.

Zinc – Supports immune function, protein synthesis, and wound healing.

Food sources: Meat, shellfish, legumes, seeds, and nuts.

Sodium – Important for fluid balance, but should be consumed in moderation to prevent high blood pressure.

Food sources: Table salt, processed foods, and canned goods.

Why Micronutrients Matter

Micronutrients are essential for growth, disease prevention, and overall well-being. While deficiencies can lead to health problems, getting too much of certain vitamins and minerals can also be harmful. For example, excessive vitamin A can lead to toxicity, and too much sodium can increase the risk of hypertension.

The key takeaway is to aim for a balanced diet that includes a variety of foods to ensure that you're getting enough of each micronutrient to support your health.

Micronutrient Recommendations

Focus on eating a variety of colorful fruits and vegetables to get a wide range of vitamins and minerals.

Include whole grains, legumes, nuts, seeds, and dairy products in your meals for a mix of essential micronutrients.

If you have specific health concerns, you may want to consider consulting with a healthcare provider or nutritionist for personalized recommendations.

Micronutrient Food Sources

Download Micronutrient Food Sources PDF

This PDF includes a detailed list of food sources for vitamins and minerals to help guide you in creating a well-rounded, nutrient-dense diet.

Download PDF here