What Are Micronutrients?

In my last blog, I answered the question, “What Are Macronutrients?” In this blog, I will answer the questions of “What are Micronutrients” and why are they so important to our health?

The science of nutrition is fascinating. There’s much research that’s been done on nutrition in the body and yet there is still a lot of controversy, and varying opinions, about what diet is best for humans. However, if you look at the real science behind nutrition, and stick to the basics of it, it really isn’t that hard to understand what the best diet is for humans.

Ideally, the best diet for humans is to eat a variety of whole food nutrients, which includes mostly fruits and vegetables, and small to moderate portion sizes.

However, with the invention of processed, and convenience foods, and the ridiculous portion sizes people are now used to, the world’s obesity and health problems have skyrocketed over the past few decades. It has come to the point that so many people are overweight and sick because of their diet, and other lifestyle choices, that individuals and governments can not afford to keep up.

We will discuss more of this issue in a later blog but for now, let’s talk about the topic at hand…micronutrients. What are they and why are they important for our health.

Micronutrients include vitamins, minerals and antioxidants and are the non-calorie nutrients that enable the body to produce enzymes, hormones and other suctions that are essential for proper growth, development and health.

When we consume enough micronutrients, from real whole food we will have optimal health and function; however, when we are lacking in these essential nutrients the consequences can be severe and result in debilitating chronic disease and even death.

The three categories of micronutrients and their components include:

1) Vitamins

Vitamins are organic materials, which means they can break down and be destroyed easily, and for the most part, must be consumed in the diet.

Not one food contains all the essential vitamins we need for optimal health, which is why it is important to eat a well-balanced diet that is rich in whole (real) food. Some foods are now fortified with vitamins, such as cereal and breads, to help prevent vitamin deficiency that results from a poor diet.

Vitamins are divided into two categories: water-soluble and fat soluble vitamins.

Water Soluble Vitamins

Water soluble vitamins require water to be transported around the body. It’s unlikely to have an overdose of these vitamins as any excess will be excreted in the urine.

The water soluble vitamins include:

Thiamin (vitamin B1) helps the body release energy from carbohydrates during metabolism, nerve function and supports growth and tone of muscle tissue. Plant-based sources of vitamin B1 include fortified cereals, rice and pasta and whole grains.

Riboflavin (vitamin B2) helps the body release energy from protein, fat and carbohydrates during metabolism. It is also considered an antioxidant and helps to prevent oxidation, or destruction, of cellular tissue. Plant-based sources of vitamin B2 include whole grains and dark leafy vegetables.

Niacin (vitamin B3) supports the metabolism of carbohydrate, fat and protein. Plant-based sources of vitamin B3 include enriched cereals, peanuts and potatoes.

Pantothenic acid is present in all plant and animal tissues and is essential for metabolism of fat, protein and carbohydrates. Plant-based sources of this vitamin include whole grains, legumes, vegetables and fruit.

Pyridoxine (vitamin B6) helps support protein and carbohydrate metabolism, production of red blood cells, supports immune function and helps build body tissue. Plant-based sources of vitamin B6 include bananas, prunes, beans, whole grains and avocados.

Folate (vitamin B9) helps with the production of DNA, formation of red and white blood cells and neurotransmitters and metabolism of amino acids (protein). Plant-based sources of vitamin B9 include green leafy vegetables, peas, beans and lentils.

Cobalamin (vitamin B12) is required for the normal development, and cellular function in the digestive tract, bone marrow and nervous tissue as well as metabolism of protein and fat. Plant-based sources of vitamin B12 include any fermented foods such as sauerkraut, kimchi and kombucha.

Biotin (vitamin B7) plays an important role in the metabolic functions of pantothenic acid, folic acid, vitamin B12 and metabolism of proteins, fats and carbohydrates. Vitamin B7 can be produced by health intestinal flora (bacteria) but can also be found in plant-based food such as cereal or grain products, yeast and legumes.

Ascorbic Acid (vitamin C) is a powerful antioxidant and is essential for the structure of bones, cartilage, muscle and blood vessels, maintaining the health of capillaries, teeth, gums and aids in the absorption of iron. Plant-based sources of vitamin C include citrus fruits, berries and vegetables.

Fat Soluble Vitamins

Fat soluble vitamins require fat to be transported around the body. We have to be careful of overdose with these vitamins as any excess will be stored in the liver or fat tissue until needed or excreted in feces. However, too much may cause toxicity.

People often ask me if it’s possible to get all the required fat soluble vitamins on a vegan diet and that answer is an absolute YES! All you need to do is eat a well-balanced diet rich in a variety of whole food.

The fat soluble vitamins include:

Carotene (vitamin A) contains a provitamin, beta-carotene, which are important for vision, growth of bones and teethand the formation and maintenance of skin, hair and mucus membranes. Plant-based sources of vitamin A include yellow and organ fruits and vegetables, green leafy vegetables and fortified oatmeal.

Vitamin D is essential for calcium and phosphorous absorption, to maintain homeostasis, aids in bone and tooth formation and helps maintain heart and nervous system function. Small amounts of sun exposure help the body produce this vitamin but can also be found in supplements and fortified foods.

Vitamin E, also known as alpha-tocopherol, is a powerful antioxidant and plays a fundamental role in protecting blood cells, body tissue and essential fatty acids from destruction in the body. Plant-based sources of vitamin E include fortified cereal, nuts, wheat germ, vegetable oils and green leafy vegetables.

Vitamin K, is important for blood clotting and maintenance of strong bones. It is produced by bacteria in the colon but can also be found in green leafy vegetables, fruit and grain products.

2) Minerals

Minerals are critical for human life and found in the body as well as in food. A variety of minerals are important for regulating enzyme activity, maintaining acid-base balance and assisting with strength and growth.

Minerals are typically categorized as macro-minerals (major elements) and micro-minerals (trace elements).

The macro-minerals include:

Calcium is the most abundant mineral in the human body and helps to mineralize bones and teeth, muscle contraction (including the heart), blood clotting, control of blood-pressure, immunity and more. Plant-based sources of calcium include green leafy vegetables, legumes, nuts and the cacao bean.

Phosphorous plays a role in bone and teeth health, helps the kidneys filter out waste and is important for the utilization of protein, fat and carbohydrates. The main plant-based food sources of phosphorous include grains.

Magnesium is present in bone, muscle, soft tissue and body fluids and is important for bone mineralization, protein productions, muscle contraction, nerve conduction, enzyme function and healthy teeth. Plant-based sources of magnesium include nuts, cacao bean, green vegetables and whole grains.

Sulfer is important for bonding proteins, enzyme function and many other healthy body functions. Plant-based sources of suffer include beans, broccoli, cauliflower, Brussels sprouts, mustard greens, boy choy, onions, garlic, celery, fennel and asparagus.

Sodium is one of three electrolytes in the body and is important for normal cellular function, water balance and distribution and acid-base balance. Plant-based sources of sodium include artichokes, celery, beets, turnips, chard, sweet potatoes and spinach.

Chloride is one of three electrolytes in the body and is important for normal cellular function, water balance and distribution and acid-base balance. Plant-based sources of chloride include sea salt, tomatoes, leafy greens, seaweed, olives and rye.

Potassium is one of three electrolytes in the body and is important for normal cellular function, water balance and distribution and acid-base balance. Plant-based sources of potassium include squash, potatoes, beans, oranges, broccoli, bananas, lentils, raisins and pistachios.

The micro-minerals include:

Iron is responsible for hemoglobin formation, improves blood quality and helps the body resist stress and disease. Plant-based sources of iron include legumes, grains, nuts, seeds, dark leafy greens, prunes and blackstrap molasses.

Iodine is a mineral stored in the thyroid gland and is responsible for normal growth and metabolism. Plant-based sources of iodine include sea vegetables, potatoes, prunes, bananas, corn, cranberries, green beans and strawberries.

Selenium is a powerful antioxidant and protects the body against oxidative damage from radiation, pollution and normal metabolic processing. Plant-based sources of selenium include grains, nuts, seeds, baked beans, mushrooms, oatmeal, spinach, lentils and bananas,

Zinc stimulates the activity of enzymes, supports a healthy immune system, assists with would healing, strengthens the taste and smell senses, supports normal growth and development and helps with DNA synthesis. Plant-based sources of zinc include whole grains, tofu, lentils, hemp seeds, oatmeal, rice, seeds, beans, quinoa, mushrooms and avocados.

3) Antioxidants & Phytochemicals

We have already spoken of some of the vitamins and minerals that act like powerful antioxidants; however, there are many more antioxidants and phytochemical found in fresh whole food.

Antioxidants have been proven to prevent or repair oxidative stress, or damage to cellular tissue. Oxidative stress is caused by free radicals that cause damage to cellular tissue in the body. These free radicals can be caused by a poor diet that’s high in processed foods, sugar and saturated fats and low in whole food that are rich in vitamins and minerals, smoking, as well as environmental pollutants like radiation.

A great way to understand oxidative stresses by thinking of an apple that has been cut in half. If you leave this apple on the counter it will start to turn brown. This is the cause of oxidative stress that is killing off cellular tissue.

However, if you place lemon juice on the cut apple, lemons are very powerful antioxidants, you will notice that the apple will not brown as quickly. Te antioxidants in the lemon help to protect the cellular tissue of the apple.

The same is true in our body. When we have enough antioxidants in the body, that have come from fresh, whole food nutrients, the body has the protection it needs to fight off the free radicals. More antioxidants means less cellular damage, protects the body from disease and slows the aging process.

Phytochemicals are nutrients in plants that are not necessarily required for normal functioning but improve health and reduce risk of disease.

For example, there are over 10,000 phytochemical in an apple alone! It’s no wonder the old saying of, “an apple a day keeps the doctor away,” was so true.

By eating a variety of whole foods, which all have tens of thousands of phytochemicals, including vitamins, minerals and antioxidants will result in you having more energy, reduce risk of disease, healthier teeth, hair, nails and skin, and be better able to manage your weight.

How To Get Enough Micronutrients In Your Diet

The solution to a healthy body is really not that hard. It just takes preparation and adjusting the taste buds to prefer whole foods over processed foods that are high is sugar fat and salt.

When the suggested servings for fruits and vegetables for adults is seven to 14, and health professionals suggest up to 25 for active individuals and athletes, it can be very daunting to think of how much food you actually have to eat to get that much nutrition in your body.

But it can be easier than you think…

Here are some simple ways to boost your nutrition intake and your overall health:

1)Follow the new Canada Food Guide system

The new Canada Food Guide system is an easy visual of what to have on your plate. Essentially the suggestion is to have half of your plate vegetables and fruit, with more being vegetables, a quarter of your plate to be protein and a quarter of your plate to be whole grains and other healthy, complex carbohydrates. Replacing drinks such as juices, pop and milk with water will also help cut down on empty calories and sugar and help the body stay better hydrated.

2) Plan Ahead

Preparing your food ahead of time will give you the time you need to plan your meals, get the ingredients and make the food you need to get the variety you need each day.

3) Get Creative

Find some delicious new recipes you might want to try and get creative with your meals. One of the biggest mistakes I see people make with their diet is eating the same thing each day. Although, it’s an easy way to keep rack of calories it’s easy to get bored and then fall right off the healthy eating plan because of boredom and cravings for other foods. Visit www.livingmeatless.com/recipes for some delicious recipe ideas.

4) Drink Smoothies

Smoothies are an easy way to get lots of fruits and veggies, and other nutrients, in your diet because you can throw all sorts of goodies in to the blender and drink it, rather than eat all that food. Some of my favourite smoothies include spinach, or kale, banana, frozen fruit, hemp, chia and flax seeds and coconut milk. Often I will add a scoop of Juice Plus Complete shake mix as it contains 17 more plant nutrients including, spirulina, sprouts, ancients grains, fruits and veggies. It is by far the best tasting plant-based powder I’ve ever tasted! For more smoothie recipes visit https://livingmeatless.com/recipes/smoothies/.

5) Supplement

It is often hard to get enough nutrients from food, either because the food quality is poor from suboptimal growing conditions or travel time, from the lack of variety or ability to eat whole food. Therefore, supplementation, either through fortification of foods or dietary supplements is necessary.

We’re lucky to live in a day and age where supplementation is an option. However, it’s extremely important to know the supplements you’re taking. Many supplements, such as multivitamins and many protein supplements, on the market have been proven to cause more harm than good. Especially because many supplements contain harmful ingredients that aren’t listed on the label.

That’s why the only supplements I take, and recommend to my clients, are:

1) Juice Plus+ Orchard, Garden and Vineyard Blend

This whole food supplement provides whole food based nutrition from 30 different fruits, vegetables, grains and berries in convenient capsule form. That means you get a variety of vitamins, minerals, antioxidants and phytochemical from a variety of fruits and veggies you’d likely never eat on a daily basis…if at all.

I’ve been taking the Juice Plus whole food blend for one six years and have seen many great results that come when the diet is rich in a variety of nutrients. Some of these results include, healthier gums, clearer skin, stronger nails and shiny hair, reduced cravings, more energy, less sick days and improved blood panel.

2) Juice Plus Omega Blend

This whole food, fish-free omega blend provides an array of naturally occurring fatty acids. This plant-based blend is made from whole foods such as algae, sea buckthorn berry, raspberry, tomato, sunflower oil and more. Read, “Why A Plant-Based Omega Is Better For You,” to learn more about why a plant-based omega blend is healthier than a fish based omega supplement.

I’ve been taking this supplement for awhile now and have seen great improvements in my hair, skin and nails as well as blood panel.

3) Vitamin B Complex

As we discovered earlier the B vitamins are essential to the metabolism of proteins, carbohydrates and fats to provide energy. Therefore, it’s often beneificial, especially for vegans, to supplement with a B12 supplement, or better yet a B complex.

The reason why a B complex has been recommended by health care professionals rather than just a B12 is because it’s always better to have the full spectrum rather than just a part. The same goes with food. Anytime you can eat the whole food it’s better than just an extraction of the food (example: eat the whole orange instead of just the vitamin C).

NOTE: Please consult your physician before taking any, non-whole-food, vitamin specific supplement such as a B12 or B complex to ensure it’s right for you.

4) Vitamin D

As we learned previously, vitamin D can be made by the sun and found in fortified foods; however, this still might now the enough.

For those of us who live in cooler climates, like Canada, it’s often recommended that we take a vitamin D supplement since we don’t get much sun exposure and risk deficiencies.

NOTE: Please consult your physician before taking any, non-whole-food, vitamin specific supplement such as vitamin D to ensure it’s right for you.

If you’d like assistance setting up a personalized plant-based nutrition plan just for you please contact me to set up a consultation. I’d be happy to help you on this journey of better health and wellness through nutrition and other lifestyle choices.

Until next time… happy eating!

Namaste.

Rachel Joy Olsen, BSc., MBA

Author, Health & Wellness Coach

Read my, “From Frog Killer To Compassionate Vegan” story.