The Micronutrients We Need Daily From a Whole Food Diet

In continuing our deep dive into the nutritional pillar of health, this week we are focusing on micronutrients. In addition to macronutrients, the body also requires smaller amounts of micronutrients, which include vitamins and minerals, to function properly. These micronutrients are essential for various physiological processes, such as cell metabolism, immune function, and tissue repair. While our macronutrients provide energy, the micronutrients are responsible for supporting and regulating the body’s overall health. Here are some important micronutrients and their food sources: 1. Vitamins: · Vitamin A: found in carrots, sweet potatoes, and spinach. · Vitamin C: found in citrus fruits, strawberries, bell peppers, and broccoli. · Vitamin D: found in fatty fish, fortified dairy products and sunlight exposure. · Vitamin E: found in nuts, seeds, spinach, and vegetable oils. · Vitamin K: found in leafy green vegetables, broccoli, and Brussels sprouts. · B-vitamins: found in whole grains, legumes, meat, eggs, and dairy products. 2. Minerals: · Calcium: found in dairy products, leafy green vegetables, tofu, and fortified foods. · Iron: found in red meat, poultry, fish, legumes, and fortified grains. · Magnesium: found in nuts, seeds, whole grains, dark chocolate, and leafy green vegetables. · Potassium: found in bananas, citrus fruits, potatoes, and beans. · Zinc: found in meat, shellfish, legumes, and seeds · Iodine: found in iodized salt, seafood, and seaweed. Specific nutrient requirements vary based on age, sex, health condition, and individual needs. A well-rounded, whole food diet that includes a variety of foods like those listed above can generally provide the necessary micronutrients you need. However, in some cases, supplements may be recommended, especially if there is a deficiency or specific dietary restrictions. The goal for meeting your nutritional needs should always come from a place of self-love. You’re worth it! Kelsey Jones, DTR (Registered Dietetic Technician) Certified Yoga Instructor.