Not going into too much detail on each micronutrient, we are going to touch on a few of the more essential vitamins and minerals.
Water-soluble vitamins
Firstly, the vitamin B group and vitamin C. These are both water-soluble vitamins, which means they are not stored in the body and must come from the diet. It also means that they will be excreted easily through urine when consumed in excess. Therefore, if you eat a wide variety of fruits and vegetables, you probably won’t need a vitamin C supplement too, as you will more than likely excrete it through your urine.
Most of the B vitamins act as coenzymes, which help initiate chemical reactions in the body required for energy production. Vitamin B12, for example, is essential for red blood cell formation, nervous system function and brain function. Vitamin B12 is found in animal products, so if you follow a vegan or vegetarian diet, you must supplement B-12, as you will not consume B-12 through any non-animal products.
Vitamin C is required for the creation of neurotransmitters and collagen (the main protein found in the skin, hence why you hear a lot of association between vitamin C and skin health).
Sources to include in the diet:
- B vitamins
- Meats, eggs, fish, milk
- Vitamin C
- Citrus fruits, red peppers, Brussel sprouts, strawberries, kiwi fruit
Fat-soluble vitamins
Unlike vitamins B and C, fat-soluble vitamins do not dissolve in water. These vitamins include A, D, E and K. As the name suggests, these vitamins are absorbed best when consumed with a source of fat. These vitamins are stored in your liver and fatty tissues when needed.
Functions & Sources to include in the diet:
- Vitamin A is essential for vision
- Sweet potatoes, carrots, spinach, liver, dairy products
- Vitamin D promotes immune system function and assists in calcium absorption for bone growth
- Eggs, milk, fortified breakfast cereals
- Vitamin E assists in immune function, as well as being an antioxidant which helps to protect cells from damage
- Almonds, peanuts, sunflower seeds, pumpkin, red peppers
- Vitamin K is required for blood clotting and bone health
- Dark green leafy vegetables, broccoli, Brussel sprouts, eggs
Macro-minerals
Macro-minerals are needed in larger amounts than trace minerals.
Functions & Sources to include in the diet:
- Calcium (the most abundant mineral in the body) – needed for the functioning of bones and teeth, and assisting in muscle contraction
- Dairy products, broccoli and other dark leafy greens
- Magnesium – primary function assisting in enzyme reactions
- Almonds, cashews, legumes, kale, spinach
- Sodium – an electrolyte that aids fluid balance and the maintenance of blood pressure
- Salt
- Phosphorus – primary role in bone health
- Meats, poultry, fish, legumes, nuts
- Potassium – an electrolyte that maintains fluid balance in cells and assists in muscle function
- Bananas, oranges, apricots, spinach, peas
- Chloride – also assists in maintaining fluid balance and is usually found in combination with sodium
- Seaweed, salt, olives
Trace minerals
Trace minerals are needed in even smaller amounts to macro-minerals but are still extremely important. Again, we will touch on some of the more common and important ones:
Functions & Sources to include in the diet:
- Iron – essential for blood production, and to help carry oxygen around the body
- Red meat, beans, seeds, nuts, fortified breakfast cereals
- Zinc – an essential role in growth, immunity and wound healing
- Meat, fish, dairy products, sunflower seeds
- Iodine – an essential role in thyroid function
- Fish, dairy products
- Manganese – an important role in assisting carbohydrate and amino acid metabolism, and the immune system and reproduction function
- Wholegrains, seeds, nuts, legumes
- Selenium – an essential role in thyroid health and defence against oxidative damage
- Brazil nuts, whole grains, dairy products
For delicious meals packed full of macronutrients and micronutrients head to our nutrition section here
