The
Power of Micronutrients
By definition, a micronutrient is any of the
chemical elements required in minute quantities for growth of an organism. This
is the most basic definition and understanding of what micronutrients do. The
idea of micronutrients in everyday nutrition often do not come across the mind
of most. When it comes to health eating, multiple ideas and fads come to mind
such as low-carb, no-carb, high fat, liquid fasting, etc. which, if any, of
these approaches works for you? The answer is you must discover that for
yourself. My goal with this article is to provide you with information and
ideas on incorporating micronutrients into your daily nutrition.
When most people think of eating healthy, often the
micronutrients are forgotten or not thought about at all. We’re familiar with
the idea of some protein, fats and carbohydrates being better for you than
others. For example, eating an Ahi tuna steak is much better for you than a
large pork chop or rack of pork ribs. Also, eating low-fat, reduced fat and
fat-free foods “may” be a better option than foods containing the full fat.
Micronutrients are often a lot more difficult to obtain in adequate amounts
through a typical diet and this leaves people deficient in many micronutrients.
Remember, they are not required in large amounts. Nutritional supplements are.
Micronutrients are consumed in the milligram and microgram amounts. Nutritional
supplements are a good way to close the deficient gap but should not be the
only way of obtaining these sources. While taking a pill may be fast, I am sure
we all would rather eat a meal that is more satisfying. Let us explore the food
options for boosting micronutrient intake and how they can help us.
Let us first focus on the common vitamins we get
through a “regular” diet. Now, while I recognize the benefits and advantages of
those who choose to live a different lifestyle, such as vegans, pescetarian,
paleo, raw, etc., I am referring to a “typical” North American diet. Vitamins
are the micronutrients the body needs for various roles throughout the body. Do
not confuse vitamins as a direct source of energy. They are not energy
boosters. The B-vitamins however aid in chemical reactions. These chemical
reactions help the body get calories “ENERGY” from food. Further at the bottom,
I have provided a list of the typical micronutrients and their recommended
daily values that are easily acquired. Directly below, I will focus on the
micronutrients that primarily assist with the metabolism of various nutrients.
Water-soluble vitamins are dissolved in water, not
stored in the body and eliminated through the urine. This requires us to
replenish our supplies daily. Water-soluble vitamins consist of vitamins (C)
ascorbic acid, (B1) thiamin, (B2) niacin, (B5) pantothenic acid, (B6)
pyridoxine, (B7) biotin, (B9) folic acid and (B12) cobalamin. Although these
vitamins are easily destroyed and removed from the body as they are
water-soluble, taking them in excess can lead to toxicity.
1.
Vitamin
B-1 9Thiamin)
a.
Uses: assists in the metabolism of
carbohydrates and amino acids.
b.
Sources: thiamin is commonly found
in foods such as fortified cereals and enriched grains such as pasta and rice.
Thiamin can also be found in peas, beans and pork.
c.
Advantages and Disadvantages: while
there is no known toxicity symptoms associated with Thiamin, there are
deficiency risk. Persons, who consume large amounts of alcoholic beverages or
junk food products, are a high risk of deficiency. Alcohol and junk food does
not contain enriched grains and can be associated with weight loss,
irritability, nerve damage and muscle waste.
2.
Vitamin
B-2 (Riboflavin)
a.
Uses: assists with the
metabolization of fats and carbohydrates.
b.
Sources: daily products, fortified
cereals, enriched grains, mushrooms and liver.
c.
Advantages and Disadvantages: there
are no real setbacks with taking excessive amounts of riboflavin, due to the
body readily excretion of it. Deficiency is uncommon but may cause issues with
those battling alcoholism.
3.
Vitamin
B-3 (Niacin Nicotinamide, Nicotinic Acid)
a.
Uses: assists in the metabolization
of fats and carbohydrates. Helps with DNA duplication and repair. Aids in cell
differentiation.
b.
Sources: tuna, chicken lamb,
turkey, shrimp, salmon, sardines, peanut, brown rice, meats, fish, fortified
cereals and enriched grains.
c.
Advantages and Disadvantages: large
doses of a particular form of niacin can lower LDL cholesterol and raised HDL
cholesterol. The downside to consuming too much includes itching, tingling,
heat and flushing.
4.
Vitamin
B-5 (Pantothenic Acid)
a.
Uses: assists in the metabolization
of carbohydrates, proteins and fats. Helps with keeping skin healthy and the
synthesis of coenzyme-A, which breaks down fatty acids.
b.
Sources: avocado, broccoli, kale,
cabbage, legumes, lentils, milk, mushrooms, poultry organ meat such as liver.
c.
Advantages and Disadvantages: in
additions to assisting with coenzyme-A and breaking down fatty acids, Vitamin
B5 also may reduce stress, build antibodies to fight infections, helps to make
red blood cells, improve hair growth and sperm activity. Symptoms of deficiency
include fatigue, cramps, hair loss, joint aches, anemia, insomnia and
restlessness.
5.
Vitamin
B-6 (Pyridoxine, Pyriodoxamine, Pridoxal)
a.
Uses: assists in the metabolization
of proteins and carbohydrates. Also supports blood cell and neurotransmitter
synthesis.
b.
Sources: bananas, white potatoes,
chickpeas, fortified cereals, beef, poultry and sunflower seeds.
c.
Advantages and Disadvantages:
although vitamin B-6 is a water soluble vitamin, taking too much in at once can
cause nerve damage. Alcoholism may cause deficiency in this vitamin. Otherwise,
deficiency is rare and symptoms include confusion, depression and anemia.
6.
Vitamin
B-7 (Biotin)
a.
Uses: assists in the metallization
of fats and carbohydrates. Also helps with the growth of hair and nails and
keeps your eyes, liver and nervous system working properly.
b.
Sources: egg yolks, milk, nuts,
legumes, fortified cereals, pork, organ meats such as liver and kidneys.
c.
Advantages and Disadvantages: no
known disadvantages for Vitamin B-7 toxicity. Biotin may improve blood sugar
for persons with type 2 diabetes. It also may help reduce insulin resistance
and nerve damage from type 2 diabetes. Also supports the digestive tract.
Deficiency may include fatigue, depression, hair loss, and dry skin, scaly rash
around the eyes or mouth and dry eyes.
7.
Vitamin
B-9 (Folic Acid)
a.
Uses: assists in DNA synthesis,
cell division, amino acid metabolization, and maturation of cells and red blood
cells.
b.
Sources: lentils, dried beans and
peas, spinach, broccoli, collard greens, tumip greens, dark green vegetables,
okra, asparagus, citrus fruits and juices.
c.
Advantages and Disadvantages:
taking Vitamin B-9 helps reduce folate deficiency. Obtaining folic acid from
food sources may aid in the reduction of kidney disease, heart disease and
stroke. Taking too much folic acid for long periods of time may cause those
with existing heart problems to have a heart attack. More research needs to be
done before any strong conclusions can be determined.
8.
Vitamin
B-12 (Cobalamin)
a.
Uses: assists in building proteins
in the body, red blood cells, and normal functions of the nervous tissues.
Vitamin B-12 myelin sheath, the outer coating that protects the nerve fibers.
b.
Sources: fish, clams, oysters,
sardines, salmon, poultry, yogurt, dairy, fortified cereals and fortified soy.
c.
Advantages and Disadvantages: the
body can store vitamin B-12 in the liver for up to two years, so this makes
being deficient difficult. Those who are deficient may experience megaloblastic
anemia. Since it also protects the myeling sheath, a deficiency may expose one to
symptoms such as tingling, numbness, cognitive, disorientation and dementia in
older persons.
9.
Vitamin
C (Ascorbic Acid)
a.
Uses: helps with iron absorption,
collagen synthesis, immune function, synthesis of neurotransmitters, DNA, and
hormones. Also works against free radicals as an antioxidant and regenerates
vitamin E.
b.
Sources: strawberries, rasberries,
blueberries, cranberries, cantaloupe, kiwi, mango, papaya, watermelon,
pineapple and citrus fruits and juices.
c.
Advantages and Disadvantages:
Vitamin C does “NOT” prevent colds. However, taking Vitamin C before a cold
virus is introduced into the body may help to shorten the length of the cold
and lower the level of the cold. Vitamin C deficiency know as scurvy, and is
characterized by bleeding gums, small hemorrhage on the arms and legs, bone
pain, fractures and depression.
Fat-soluble vitamins are stored in the body for
longer period of times than water-soluble vitamins are and can put one at risk
of toxicity if consumed in excess. Fat-soluble vitamins are dissolved in lipids
and consist of vitamins A, D, E and K. Fat-soluble vitamins are stored in the
liver and body fat tissue for long periods of time. When dietary intake is low,
these vitamins can be released. Due to the long storage of these vitamins, the
possibility of toxicity is high. This is called hypervitaminosis, literally too
much vitamin in the body.
1.
Vitamin
A (Retinol, Retinoic Acid, Provitamin A, Carotenoids)
a.
Uses: help with bone growth,
reproductive and immune health. Essential for healthy vision, especially at
night, aids in declining retinal function and healthy skin.
b.
Sources: cantaloupe, mangos,
pumpkin, oranges, apricots, carrots, collard greens, spinach, kale, sweet
potatoes, broccoli, eggs, mil, fortified cereals and liver.
c.
Advantages and Disadvantages:
Vitamin A can help reduce muscular degeneration due to age and improve night
vision. Excessive amounts of vitamin A can lead to birth defects, liver
problems, osteoporosis and central nervous problems.
2.
Vitamin
D (Cholecalciferol)
a.
Uses: supports bone health and
regulates blood calcium.
b.
Sources: the best source for
Vitamin D is sunlight. Tuna, cod liver oil in moderation, milk, yogurt, cheese
and egg yolks.
c.
Advantages and Disadvantages: if
taken in excess, Vitamin D can lead to hypercalcemia which is dangerously high
levels of calcium in the blood. This can cause kidney stones and bone loss.
Deficiency may result in affects on the nervous system, heart, lungs, kidneys
and blood vessels. Those with adequate amounts of Vitamin D will benefit from
the maintenance for their bones and teeth that it provides. For adults older in
age or anyone that battles osteoporosis and osteomalacia, Vitamin D will reduce
the risk of bone fracture. This is important due to Vitamin D helping with the
absorption of calcium and phosphorous.
3.
Vitamin
E (Tocopherol)
a.
Uses: an antioxidant that protects
cell membranes against oxidation. It also assists in the formation of red blood
cells and the maintenance of vitamin A, K, iron and selenium.
b.
Sources: vegetable oils, sunflower
seeds, wheat germs, nuts, spinach, avocado and whole grains.
c.
Advantages and Disadvantages: those
who cannot absorb dietary fats or have a disorder that does not absorb fats or
have a disorder that does not absorb fats, will not be able to absorb Vitamin
E. the protection Vitamin E provides agains oxidation can protect you from
things that lead to heart disease, LDL cholesterol and have preventative
affects against cancer. Excessive amounts may result in interfering with blood
clotting.
4.
Vitamin
K (Phylloquinone, Menaquinone)
a.
Uses: aids in blood clotting,
prevent excessive bleeding and possibly the formation of bones.
b.
Sources: kale, spinach, mustard
greens, tumip greens, beet greens, collard greens, green leafy vegetables,
parsley, broccoli, asparagus, scallions, Brussels sprouts, chili powders and
hot spices.
c.
Advantages and Disadvantages:
Vitamin K is essential for aiding in the blood clotting from cuts and injuries.
Applying it to the skin can aid in the removal of spider veins, bruises, scars,
stretch marks and burns. Vitamin K also aids in the healing of skin and reduces
bruising and swelling. Those deficient in Vitamin K may experience the
inability for their body to clot blood efficiently or at all.
**Below you can find the Recommended Dietary
Allowance (RDA) for each of the above micronutrients, along with RDA for major
and trace minerals.**
Micronutrients
Vitamin A 5000 IU
Vitamin C 60 mg
Vitamin D 400 IU
Vitamin E 30 IU
Vitamin K 80 mcg
Thiamin 1.5 mg
Riboflavin 1.7 mg
Niacin 20 mg
Vitamin B6 2.0 mg
Folate 400 mcg
Vitamin B12 6.0 mcg
Biotin 300 mcg
Pantothenic acid 10 mg
Sodium 2400 mg
Potassium 3500 mg
Calcium 1000 mg
Magnesium 400 mg
Phosphorus 1000 mg
Manganese 2.0 mg
Zinc 15 mg
Copper 2.0 mg
Selenium 70 mcg
Iron 18 mg
Iodine 150 mcg
Chromium 120 mcg
Molybdenum 75 mcg
Chloride 3400 mg
Cholesterol 300 mg
Mg = milligram, mc = microgram, IU= International
Units
Each of the above named micronutrient have their own
role and often aid in the use of other micronutrients. They also aid with the
proper function of micronutrients. While individually we may find more use for
one over another, it is important to understand that each has is unique purpose
and function and should not be willfully ignored. Maintaining a well balanced
diet will ensure that you are meeting the daily recommended intake for these
micronutrients.
I hope this article has provided you with plenty of
information to help you start and continue your journey into a healthy and well
rounded lifestyle. As always, stay fit, train hard, eat for optimal health and
performance. Let’s Go…
***Always consult a qualified
medical professional before beginning any nutritional program or exercise
program. The information contained herein is not intended to be a substitute
for professional medical advice, diagnosis or treatment in any manner. Always
seek the advice of your physician or other qualified health provider with any
questions you may have regarding any medical condition. Results of above
information may vary. ***
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