Written by: Allison Ditmer
Medically Reviewed by : Dr. Bob Arnot
Who doesn't want to live a long and healthy life, right?
As healthy adults, you want to give your body the foundational nutrients it needs to regulate your central nervous system and meet dietary guidelines.
(Or that's the goal.)
But let's be honest...living a healthy life can be a challenge. It's not easy.
Maybe you're trying to build a business with multiple to-dos or survive as a parent running on the go with your kids. In both scenarios, essential nutrients your body needs typically get deprioritized.
Over time, this can negatively impact your health and quality of life.
Consuming the right amount of micronutrients and macronutrients is crucial for ensuring you have the energy to do more of what you love. But how do you start?
What are small changes you can make today that yield big results long-term?
Prioritizing your micronutrient intake is a great first step. And here's how you can do it.
Micronutrients Explained
Humans need nourishment to grow and live longer.
You have macronutrients (protein, fat, and carbohydrates) and micronutrients (essential vitamins and minerals).
Micronutrients are vitamins and minerals needed in small (micro) amounts.
A lack of essential micronutrients can be concerning and even life-threatening. Deficiencies in micronutrients can also lead to hidden hunger. This is when your diet may be energy-dense but nutrient-poor.
You can experience hidden hunger when you've had a meal with plenty of calories, but you still don't feel full because of the type of calories you've consumed.
Understanding what micronutrients you need is key to maintaining a healthy body weight and balanced diet, which can allow you to live the life you want.
Micronutrients Examples
Goode Health's core micronutrient blend contains 8 micronutrients that are commonly under-consumed but deliver on multiple health benefits and aid in disease prevention.
When factored into a healthy diet, these specific micronutrients can positively affect overall health, increasing energy reserve, improving immune function, and supporting longevity.
All of these things make your life fuller and richer in the day-to-day.
Folates (B9)
Folates, also known as B9 vitamins, are water-soluble vitamins that dissolve in water and are transported to the body's tissues, where they are stored.
These vitamins are key for red blood cells' formation during DNA synthesis and cell division.
These vitamins benefit the body, helping prevent anemia, fighting celiac disease, obesity, and IBD.
Some real food sources for B9 include liver, spinach, black-eyed peas, and asparagus.
Vitamin A
This is one of several fat-soluble vitamins that play a key role in the health and function of the heart, lungs, and kidneys.
This vitamin also helps support skin health and is crucial for maintaining good vision.
Foods such as sweet potatoes, carrots, and certain fish contain Vitamin A.
Magnesium
Magnesium can regulate blood sugar levels. This vitamin also helps with normal nerve and muscle function and supports a healthy immune system.
You can get magnesium from eating almonds, cashews, and black beans.
Vitamin C
Vitamin C, which is also referred to as ascorbic acid, is important for several reasons.
It can help prevent cell damage, aid collagen production, and enhance iron absorption from plant-based food sources.
Vitamin C is found in citrus fruits and bell peppers.
Vitamin E
Like Vitamin A, Vitamin E supports skin health as well. This vitamin is essential in protecting cells from oxidative damage and strengthening immune function.
Vitamin E also facilitates healthy blood vessels and nerves in the body.
Potassium and Vitamin D
Potassium and Vitamin D do several things for the body, such as...
*Supporting heart health
*Regulating blood pressure
*Preventing muscle cramps
*Maintaining muscle and nerve function properly
You can get Vitamin D from milk as well as being exposed to sunlight.
Calcium
Adequate calcium is vital for preventing osteoporosis, a disease that causes bones to weaken and potentially break.
Calcium is also necessary for maintaining strong teeth and plays an important role in muscle contraction, blood clotting, and nerve function.
Foods such as broccoli and leafy greens contain calcium.
How can you incorporate more micronutrients into your diet?
Consuming more diverse foods is a great way to incorporate more micronutrients and macronutrients into your daily life. This looks like consuming food sources such as:
*Assorted vegetables
*Legumes
*Whole grains
*Lean meats (fish, poultry)
*Nuts and seeds (almonds, chia seeds)
*Dairy products
But with busy schedules, this can be tough to do consistently.
Another alternative is incorporating Goode Health Superfood Nutrition Shakes. You can choose from flavors such as Moroccan chocolate, vanilla spice, or an unsweetened base you can mix in with your favorite smoothie recipe.
You can get the Core8 micronutrients you need with prebiotic fiber and polyphenols to give you energy when you're on the go.
In Stacy’s own words, “I was looking for a way to optimize my health. And I’m so glad I stumbled upon Goode Health.”
Common Questions About Micronutrients
Is it true all micronutrients are essential to your health?
Yes, micronutrients are essential vitamins and minerals for your health.
Although folates, Vitamin A, magnesium, Vitamin C, Vitamin E, potassium, Vitamin D, and calcium are each needed in small amounts, being deficient in one could cause serious negative health effects.
It's important to consult your doctor to understand if you're getting the micronutrients you need. A blood test can help determine this.
Difference Between Macronutrients and Micronutrients?
The difference in macronutrients and micronutrients comes down to the difference in the meaning of the prefixes for both terms.
"Macro" means large. Macronutrients are nutrients that the body needs in large amounts in order to give the body energy. With micronutrients, you need much smaller amounts. Both are considered essential nutrients for your body to function properly.
Your macronutrient intake is comprised of calories, which should consist of carbohydrates, healthy fats, and protein-rich foods.
With weight loss, balancing your macronutrients at every meal becomes increasingly important as you try to minimize weight gain and achieve lean body mass.
Micronutrients Frequently Asked Questions
Which micronutrients are important components of bones and teeth?
Calcium and Vitamin D are the two most important micronutrients for building strong bones and teeth. Calcium is the primary mineral that creates the structure of both bones and teeth. Vitamin D is mandatory for calcium absorption for bones to remain healthy. It's important to prioritize both in your diet.
Which of the following disorders is related to micronutrient deficiency?
There can be many different health disorders related to micronutrient deficiency. Micronutrient deficiencies occur when the body lacks certain vitamins and minerals.
Some health disorders related to micronutrient deficiency could include:
*Iron-deficiency Anemia
*Cardiovascular Disease
*Osteoporosis
*Scurvy
*Rickets
*Beriberi
*Hypocalcemia
*Osteomalacia
*Pellagra
*Xerophthalmia
Some of the most common micronutrient deficiencies are Vitamin B6, iron, Vitamin D, Vitamin C, and Vitamin B12. These nutrient deficiencies could vary based on age, gender, and nutritional intake.
Fat-restricting diets cause deficiencies in what micronutrients?
Fat-restricting diets could mean low-calorie intakes or high-fiber intakes. Sometimes, this can result in micronutrient deficiencies. These are deficiencies in essential vitamins and minerals needed in small amounts for the body to function properly. Examples of these deficiencies while on these fat-restricting diets could include less-than-needed amounts of Vitamin D, Vitamin E, magnesium, and potassium (just to name a few).
_________________________________________________________________
Have 3 minutes to get personalized recommendations to start improving your health today?
