Micronutrients

Back to the basics. 

Education is empowerment so today we are going back to the basics.  When we consume food/fuel, we consume nutrients. 

Nutrients are broken down into 2 categories: macronutrients and micronutrients. Macronutrients meaning we need them in larger amounts. Micronutrients meaning our bodies need them but in smaller amounts.

We spent the last few weeks going over our macronutrients: carbohydrates, protein and fat. Today we are talking all about micronutrients. 

Micronutrients (in a nutshell) consist of our vitamins and minerals. 

A big thing that we look for in client’s intake is what are we missing? What do we need to add to support and fuel our body? 

Micronutrients (aka vitamins and minerals) can play this role. 

See below a shortened list of some of the things we look for in client’s diets. 

Vitamin A

B Vitamins: B1, B2, B3, B6, B12

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Folate or folic acid

Sodium

Potassium

Calcium

Phosphorus

Magnesium

Iron

Iodine 

Zinc

Omega’s (3 and 6)

We are not going to go through each one but we do want to leave some pro tips and facts with you all on some of the big ones that we see in our office.

Vitamin D is key for recovery, brain health, proper absorption of calcium for bone growth. 2,000IU of Vitamin D supports a maintenance dose. Vitamin D is also a fat-soluble vitamin meaning that when you take it, you should take it with food that contains fat (nuts, oils, dressings, dips, dairy). 

Vitamin C. Did you know that an entire clementine holds 100% of your daily dose of Vitamin C? 

Electrolytes (sodium, magnesium, potassium, calcium) hold the key to hydration. More about this next week: Stay tuned! 

What is the best way to get all of these in?

The biggest thing we preach is VARIETY. Aim for a variety of foods each day. For example, an apple is not better than a banana. A banana offers more potassium than an apple whereas an apple offers more Vitamin C than a banana. It is best to add variety and switch these up. 

As always, there is no right or wrong here. Just simple education. A big thing we focus on at Worley Nutrition Group is educating and empowering. There is so much misinformation out there and we see it all the time in our office. Education is power and hope you continue to take this in to account as you consume and fuel your body!