MICRONUTRIENTS: WHY VITAMINS + MINERALS MATTER
When we talk about nutrition, macronutrients like protein, carbohydrates, and fats often steal the spotlight. But while these macronutrients are essential for providing energy and building tissues, there’s another group of nutrients that play equally crucial roles in maintaining our health — micronutrients. These include vitamins and minerals, which, though needed in smaller amounts, are vital for countless processes in the body.
WHAT ARE MICRONUTRIENTS?
Micronutrients are nutrients required by the body in small quantities but are indispensable for growth, development, and overall health. We broadly categorize them into two categories, vitamins and minerals:
Vitamins: organic compounds that are essential for various bodily functions, including energy production, immune function, blood clotting, and more. Vitamins are divided into two categories: fat-soluble (vitamins A, D, E, K) and water-soluble (vitamin C and B vitamins).
Minerals: inorganic elements that contribute to bone health, nerve function, muscle contraction, and regulating metabolism. Essential minerals include calcium, potassium, magnesium, iron, zinc, and iodine, among others.
THE ROLE OF MICRONUTRIENTS
Micronutrients are involved in almost every process in the body. They play a role in energy production, immune function, bone health, blood health, and nervous system function. Given the vital roles that vitamins and minerals play, it’s important to ensure that your diet provides adequate amounts of these nutrients.
WHERE + HOW DO WE GET VITAMINS AND MINERALS
Eat a diverse diet: The best way to ensure you’re getting a broad spectrum of micronutrients is to eat a varied diet that includes a wide range of fruits, vegetables, whole grains, lean proteins, nuts, seeds, and legumes. Different foods provide different nutrients, so diversity is key.
Focus on colorful fruits and vegetables: Brightly colored fruits and vegetables are rich in vitamins and minerals. For example, leafy greens are high in vitamin K and folate, while orange and yellow vegetables like carrots and sweet potatoes are loaded with vitamin A.
Include whole grains: Whole grains like brown rice, quinoa, and oats are good sources of B vitamins, magnesium, and iron. They’re also high in fiber, which supports overall digestive health.
Incorporate healthy fats: Fat-soluble vitamins (A, D, E, K) require dietary fat for absorption. Include healthy fat sources like avocados, nuts, seeds, and olive oil in your meals to ensure you’re absorbing these important nutrients.
Consider fortified foods: Some foods are fortified with essential vitamins and minerals, like vitamin D-fortified milk or cereals with added B vitamins and iron. These can be a helpful way to boost your intake.
Be mindful of deficiencies: Certain groups of people, such as vegetarians, vegans, pregnant women, and the elderly, may be at risk for specific nutrient deficiencies. For instance, vegans might need to pay special attention to vitamin B12, which is primarily found in animal products.
Consult a professional: If you’re concerned about your micronutrient intake or suspect a deficiency, consider consulting a healthcare professional, nutrition coach, or a registered dietitian. Within our scopes of practice, we can help you identify gaps in your diet and recommend appropriate supplements if needed.
Micronutrients may be small in quantity, but they are mighty in their impact on your health. Ensuring you get enough vitamins and minerals through a balanced and varied diet is essential for supporting everything from energy production and immune function to bone health and cognitive function. By making mindful food choices and incorporating a wide range of nutrient-dense foods into your daily routine, you can provide your body with the essential building blocks it needs to thrive.
Sometimes it can feel tough to know where to start when it comes to your nutrition! Here at Front Porch Nutrition, you’ll get a committed coach who loves nothing more than helping committed clients find a sustainable approach to nutrition. With the right resources, you can find an enjoyable path toward your goals without compromising the foods that you love. Learn more about Allie, your nutrition coach, here!
