Micronutrients

Nutrition is…..

MINDSET:  The way you think about food: beliefs, habits, attitude and experiences linked to food.

MACROS: Macronutrients: Protein, Fat, and Carbs!  By now you probably have a good understanding of these and how they work to fuel your body and help meet your goals

and

MICROS:  Micronutrients are the essential vitamins and minerals required for the growth and development of your body. Don’t let the name ‘micro’ fool you, as they play just as big a role as macros.

Micronutrients can be divided into four groups — water-soluble vitamins, fat-soluble vitamins, macro-minerals and trace minerals. Micronutrients are key in helping your body function properly (many are coenzymes!), ward off disease, and boost your immune system!

Have you heard the phrase “if it fits your macros” or the hashtag #IFYM?  

Yes, you can eat bread, candy, and protein bars and hit your daily macro goals.  However, this method will probably leave you feeling sluggish, bloated, and YUCK!

Focusing on macronutrients means having the freedom and flexibility to eat things that you love, but beware. Playing with the magic of fitting your favorite foods into your daily macros often means that we forget about the importance of the micros!  Micronutrients are the finishing touches that fill your body with vitality. 

There are almost 30 micronutrients that your body cannot make and need to get from food and supplements.  Below are a few of the most common and commonly under-consumed micronutrients and why they are important to you!

  • B vitamins are needed to extract energy from food

  • Vitamin B12 is required for proper nerve function and to make red blood cells

  • Vitamin A is needed for good vision, immunity, and healthy skin

  • Vitamin D is required to form bone, healthy immune function, and functions like a hormone throughout the body

  • Vitamin E is an antioxidant and helps protect cells from damage

  • Vitamin K is needed to form blood clots and to shuttle calcium into bone

  • Calcium is needed for muscle contraction and bone formation

  • Iron is required to transport oxygen throughout the body

  • Magnesium regulates muscle contraction and nerve transmission. It helps form teeth and bones and is needed in over 300 metabolic reactions.

  • Potassium is needed for muscle contraction, proper nerve conduction, and maintenance of fluid and electrolyte balance

Here are 4 tips to ensure you’re getting a well-rounded dose of your micronutrients:

  1. Hit your fiber goal
    LiftOff Nutrition recommend clients to aim for 10-15g of fiber per 1000 cal a day. Fibrous foods contain a vast majority of your micronutrients.

  2. Eat fresh fruits and veggies
    Processed, packaged foods have little to no micronutrient value - fresh produce has plenty!

  3. Decrease your grain intake
    Cauliflower rice and zucchini noodles are not just a great way to fill your carbs, but they are also an easy way to get your micros in.

  4. Take daily supplements
    Choose a multivitamin or start with a B complex and Omega 3 supplement. Ask our coaches what might be best for you.

Here is a great reference guide for high quality fibrous foods that pack a powerful micronutrient punch!

Fibrous foods rich with micronutrients include:

Nuts, grains and seeds

  • Dried pumpkin seeds (pepitas)

  • Walnuts

  • Almonds

  • Flax seeds

  • Quinoa

  • Chia seeds

Legumes and beans

  • White beans

  • Kidney beans

  • Black beans

  • Chickpeas

  • Lima beans

Whole grains

  • Oats

  • Brown rice

Dairy

  • Whole milk

  • Cheese

  • Yogurt or Kefir

Fruits and vegetables

  • Okra

  • Turnips

  • Broccoli

  • Bok Choy

  • Bananas

  • Berries

  • Artichokes

  • Coconut

  • Avocado

  • Figs

  • Brussels Sprouts

Nicole Hughes