What are Micronutrients?

After speaking about macronutrients last week, we thought we would discuss another key part of our diets that usually get under looked.

Micronutrients are found in;

1. Water

2. Minerals (sodium, calcium, magnesium, phosphorus, potassium, iron, zinc and copper).

3. Fat-soluble vitamins (Vitamin A, D, E & K). Fat-soluble vitamins are vitamins absorbed along with fats in the diet and are stored in the liver.

4. Water-soluble vitamins (vitamin B1, B2, B3, B5, B6, Folic acid, vitamin C). Water-soluble vitamins are those that are dissolved in water and readily absorbed for immediate use.

So now we know what Micronutrients are; lets look at them in more detail…

Vitamin A is found in a good amount of foods, including dairy products, fish, meat and poultry. Vitamin A ais in the formation and maintenance of healthy skeletal and soft tissue, teeth and skin.

VITAMIN A FUN FACT

IT IS UNLIKELY YOU’LL EXPERIENCE A VITAMIN A DEFICIENCY DUE TO HOW PREVELANT IT IS IN COMMON FOOD SOURCES

Vitamin D is found in orange juice, cereals, beef liver, tuna, salmon, mackerel, cheese or egg yolk. The main function of vitamin D is to regulate the levels of phosphate and calcium in the body. It also aids the formation and maintenance of healthy and strong bones.

VITAMIN D FUN FACT!

ONE OF THE BEST WAY TO ABSORB VITAMIN D IS TO CATCH SOME SUN. WHEN THE WINTER MONTHS KICK IN, BE SURE TO TAKE A VITAMIN D SUPPLEMENT IF THE DOCTOR GIVES YOU THE ALL CLEAR TO DO SO!

Vitamin E is found in almonds, hazelnuts, peanuts, sunflower seeds, leafy green vegetables, vegetable oils, or soybean oils. Vitamin E is actually an antioxidant and protects the body from ‘free radicals’.. these are substances that attack cells, organs, or tissues within the body.

Vitamin K can be found in kale, broccoli, spinach, fruit, eggs, dairy products and meats. The primary function of vitamin K is to aid blood clotting in the body by releasing prothrombin, which is a protein that allows this to occur.

Vitamin B1 is found in nuts, seeds, oats, yeast, beef, liver, pork, eggs, dried milk, oranges and peas. The function of vitamin B1 is to aid the cells within the body to transform consumed carbohydrates into energy, and aid muscle contractions.

VITAMIN B1 FUN FACT!

DID YOU KNOW THAT VITAMIN B1 PREVENTS AND DELAYS SYMPTOMS OF CATARACTS!?

Vitamin B2 is found in nuts, yeast, whole-grain breads, sweet potatoes, pumpkins, mushrooms, avocados, eggs, cereals and more. Vitamin B2 is responsible for the maintenance of energy within the body, as well as breaking down carbs, proteins and fats.

Vitamin B3 is found in red fish, meat, poultry, seeds, yeast and cereals. Its main function is to regulate cholesterol.

VITAMIN B3 FUN FACT!

VITAMIN B3 HELPS PREVENT HEART DISEASE AS WELL AS BOOSTING BRAIN AND SKIN FUNCTION!

Vitamin B5 is found in egg yolks, milk, yogurt, peanuts, mushrooms, avocados, fish, liver, kidney and chicken. It aids the nervous system and the body in transforming carbohydrates and fats into energy.

Vitamin B6 is found in fish, pork, poultry, milk, eggs, peanuts, bread, potatoes, soya beans and more! Vitamin B6 functions by boosting brain health.

VITAMIN B6 FUN FACT!

DID YOU KNOW THAT VITAMIN B6 IS A NATURAL MOOD BOOSTER!? WHICH GOES HAND IN HAND WITH THE REDUCTION OF THE SYMPTOMS OF DEPRESSION!

Vitamin B9 is found in dark leafy greens, kidney beans, mung beans, soybeans, asparagus, spinach, salmon, liver orange juice and milk. Vitamin B9 plays an important function in preventing hearing loss and maintaining brain health. It also produces red blood cells alongside vitamin B12, and thus aids the iron content in the body to function correctly!

Vitamin C is found in chilli peppers, sweet potatoes, spinach, cabbage, broccoli, sprouts, tomatoes and oranges and helps protect your body against cardiovascular disease and ageing skin.

VITAMIN C FUN FACT!

DID YOU KNOW THAT VITAMIN C MAY HELP WITH HIGH BLOOD PRESSURE!?

If you have any questions about micronutrients or diet questions in generally. Leave us a comment below 👇

Ozzy