Your Micronutrients
Vitamins are the first group of micronutrients that offer a range of health benefits, including:
• boosting the immune system
• helping prevent or delay certain cancers, such as prostate cancer
• strengthening teeth and bones
• aiding calcium absorption
• maintaining healthy skin
• helping the body metabolize proteins and carbs
• supporting healthy blood
• aiding brain and nervous system functioning
There are 13 essential vitamins that nutritionists divide into two groups: fat-soluble and water-soluble.
Fat-soluble vitamins are:
• vitamin A
• vitamin D
• vitamin E
• vitamin K
Water soluble vitamins are:
• vitamin B-1 (thiamine)
• vitamin B-12 (cyanocobalamin)
• vitamin B-6 (pyridoxine)
• vitamin B-2 (riboflavin)
• vitamin B-5 (pantothenic acid)
• vitamin B-3 (niacin)
• vitamin B-9 (folate, folic acid)
• vitamin B-7 (biotin)
• vitamin C (ascorbic acid)
Typically, a person who eats a diet rich in vegetables, fruits, and lean proteins can get all the vitamins they need in their food. However, those who eat less fruit and vegetables, and those with digestive conditions may need to take a vitamin supplement to reduce or avoid a deficiency. Also, nowadays, when the soil where conventional fruit and vegetables are usually grown is depleted and does not contain as many nutrients, therefore the produce does not acquire as much nutrients. Ask me about supplementing with micronutrients to compensate for this issue by contacting me.
Your Minerals
Minerals are the second type of micronutrient. There are two groups of minerals: major and trace minerals. The body needs a balance of minerals from both groups for optimal health.
Major minerals are:
• magnesium
• calcium
• phosphorus
• sulfur
• sodium
• potassium
• chloride
Major minerals help the body to do the following:
• balance water levels
• maintain healthy skin, hair, and nails
• improve bone health
Trace minerals are:
• iron
• selenium
• zinc
• manganese
• chromium
• copper
• iodine
• fluoride
• molybdenum
Trace minerals help with:
• strengthening bones
• preventing tooth decay
• aiding in blood clotting
• helping to carry oxygen
• supporting the immune system
• supporting healthy blood pressure
A person can ensure they consume enough minerals by including the following foods in their diet:
• red meats (limit their use and choose grass-fed)
• seafood
• iodized table salt (no more than 2300 mg – 1 tsp)
• milk and other dairy products
• nuts and seeds
• vegetables
• leafy greens
• fruits
• poultry
• fortified bread and cereals
• egg yolks
• whole grains
• beans and legumes
Sources
https://www.nia.nih.gov/health/healthy-eating-you-age-know-your-food-groups
https://www.who.int/
https://www.helpguide.org/harvard/vitamins-and-minerals.htm
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-
sodium-should-i-eat-per-day
https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL
_Protein_March2020.pdf
https://www.medicalnewstoday.com/articles/196279#summary
https://www.canada.ca/en/health-canada/services/publications/food-nutrition/sodium-
reduced-targets-2020-2025.html
