A basic guide to nutrition : Micronutrients
What are Micronutrients?
Micronutrients are one of the main food groups that your body needs. Vitamins and minerals are commonly referred to as micronutrients and cannot be synthesised within our bodies so must be part of our diets.
Vitamins are necessary for energy production, immune function, blood clotting amongst other things. Meanwhile, minerals play an important role in growth, bone health, fluid balance and several other processes.
We need thirteen different vitamins in our diet; these can be broken down into fat-soluble vitamins and water-soluble vitamins, and each play a different role:
FAT SOLUBLE VITAMINS: A, D, E K
Fat soluble vitamins don’t dissolve in water. They’re best absorbed when consumed alongside a source of fat. After consumption, fat soluble vitamins are stored in the liver and fatty tissue for use at a later time.
Vitamin A can also be known as Retinol, a product often found in beauty products. Vitamin A helps to keep our skin healthy, as well as bits on our insides such as the lining of our respiratory tracts, our gut and our bladder. Vitamin A can also help with our vision in low light – which is why that people say that eating carrots will help you to see in the dark! Vitamin A is essential for the normal functioning of your immune system.
Vitamin D can be found in oily fish, dairy, eggs, red meat and in fortified breakfast cereals. Vitamin D can also be absorbed through your skin in the form of sunlight.
Vitamin E is also linked to healthy skin and eyes, as well as normal functioning of our immune system. Vitamin E can be found in sunflower seeds and almonds.
Vitamin K is essential for blood clotting and wound healing. Vitamin K can be found in leafy greens, soy beans and pumpkin.
WATER SOLUBLE VITAMINS: C AND B COMPLEX
Water soluble vitamins are found in a wide variety of foods but cannot be stored within the body so it’s very important that we get adequate daily intake from the foods and drinks that we consume.
Vitamin C, famously found in oranges, can also be found in bell peppers, lots of different fruits, sweet potatoes, broccoli and Brussels sprouts.
B12 is commonly deficient among vegans and people on a plant-based diet. A lot of vegans take a daily B12 supplement to help release the energy from the food that they eat, make red blood cells and keep their nervous system healthy. It is naturally found in meat, fish, eggs and dairy.
MINERALS
Minerals are found in non-living matter such as rocks and earth. They are absorbed by the plants that we eat, but also by the animals that we eat.
Iron is found in whole grains, meat, fish, eggs, beans, nuts, leafy green vegetables and fortified breakfast cereals. Iron enables red blood cells to carry oxygen around the body and therefore deficiencies in iron can hinder athletic performance. Animal based sources of iron are more easily absorbed by the body, which is why a lot of vegans and plant-based individuals experience a deficiency. However, my top tip to help with this is to eat your source of iron alongside a source of Vitamin C and avoid drinking tea and coffee with meals as the tannins in them can reduce absorption.
Calcium is important for the health of your teeth and bones, but is also important for muscle contraction. You can find calcium in dairy, fortified plant-based milks, green leafy vegetables, tofu, chickpeas and canned fish. Absorption of calcium is often linked to Vitamin D, so you’ll often see supplements combining the two micronutrients.
All micronutrients are extremely important for the proper functioning of your body. Consuming adequate amounts of vitamins and minerals is key to optimal health and may even help to fight off disease.