Micronutrients. What they are and why you need them

Vitamins and minerals aren’t used in the body as a source of energy, but they are super important for metabolism, recovery and healthy system functions. Nutrition is divided into macro and micronutrients. Macronutrients are proteins, fats and carbohydrates. Micronutrients, the topic of this article, are the vitamins and minerals your body needs to function properly.

We don’t need large amounts of micronutrients, but we do need them consistently. They help us in so many ways, including metabolism, keeping our hormones balanced, immune system strong, bones healthy, eyes bright, our minds clear.

In healthcare, certain terms are used to describe a person’s levels of micronutrients. Most people get enough micronutrients with a good, healthy diet that includes a variety of veggies, fruits, nuts and seeds.

Tip: Your bioflora, or gut microbiota will help you get the most nutrition from the foods you eat and make the most of your digestion. Try sauerkraut, yogurt, cashew or coconut yogurt or other probiotics.

A deficiency, when you’re not getting enough, can usually be remedied by making changes to your diet or with supplements. Extreme deficiencies would probably need medical intervention.

Common vitamin and mineral deficiencies for athletic people are vitamins D, B, and minerals calcium, and iron. These nutrients are important for metabolism and recovery.

Tip: If you’re planning an adventure or you’ll be training at higher altitude, make sure your iron levels are good right from the start, and you may want to consider an iron supplement. The body adapts by using oxygen more efficiently. One way it does that is by using iron to create more hemoglobin, the red protein that carries oxygen in blood.

Vitamin or mineral toxicity means there is too much in the system and can be the result of excess or wrong supplementation. Toxicity can be life threatening. It’s much more common to be deficient.

You can request a nutrient analysis from your doctor or healthcare provider to find out if you need to make dietary changes, supplement or maybe stop taking your supplements. Knowing your micronutrient levels is a good idea if you’re going through menopause, really active or both, especially if you’re starting a training regimen. Knowing where you are with your diet before a big adventure, like a hiking trip, can give you the advantage you need to get across the finish line. Although micronutrients aren’t a direct source of energy, you may find with some added nutrition, you have more stamina for that big trip.

Just to be clear, for optimal health, humans generally need around 2 or 3 cups of veggies every day. It’s a lot, but if you’re eating a lot of vegetables, you’re not eating a lot of other foods that are less nutritious. As a big veggie eater, I can say confidently that it gets easier and more enjoyable.

If you’re already getting enough veggies, I celebrate you! It’s a big deal! It’s a commitment to your well being, making yourself a priority.

Important micronutrients for active women over 40 are:

Vitamin D

Vitamin B

Calcium

Iron

Iodine

Omega fatty acids, especially 13 for a balanced ratio of the omegas.

Zinc

Plant foods naturally have varying amounts of nutrients in them depending on where they were grown, the quality of the soil and the seasons. The standard rule applies; eat a variety.

Here’s a list of nutrient dense foods to get into your diet.

Seaweed, like wakame, for iodine and calcium.

Nettles. 1 cup of cooked nettles has over 400 mg of calcium, almost as much as yogurt.

Basil also has a lot of calcium.

Pistachios for vitamin B-6

Crimini mushrooms for vitamin D

Green leafy veg, like collard greens or kale for B vitamins.

Beans, like black beans and lentils. The amounts vary depending on where they’re grown, but they’re generally good for iron, calcium, potassium, and zinc. Go for organic.

Spinach has a lot of iron.

Hemp seeds and sunflower seeds for omegas.

Ethically caught salmon for omegas if you eat meat. The canned kind has bones for more calcium.

Thanks for being here. Keep reading or contact me.

Get your free Brain Boosting Recipes