Sports Nutrition 101:Micronutrients-The Tiny Heros in Feeling Amazing!
Last week, we discussed the importance of getting all three of the macronutrients: protein, carb, and fat to provide the energy for daily activities. However, it’s the micronutrients that play a pivotal role in maintaining various bodily functions and promoting overall health. In this blog post, we will delve into the world of micronutrients, exploring what they are, why they are important, and how you can ensure you're getting an adequate supply of these tiny heroes.
Micronutrients are essential nutrients that are required by the body in smaller amounts compared to macronutrients and do not contain calories (aka energy). Despite their relatively modest presence in our diets, these tiny powerhouses are instrumental in carrying out a multitude of vital functions within our bodies. Micronutrients are the vitamins and minerals within our food, each one playing their role in keeping our body running.
Vitamins: These organic compounds(carbon-containing) are responsible for crucial biochemical processes. They are divided into fat-soluble (A, D, E, and K) and water-soluble (B vitamins and vitamin C) categories. From supporting immune function (vitamin C) to aiding in bone health (vitamin D), vitamins are indispensable for overall well-being. Reference eBook (release date 8/22) for complete list of vitamins and their functions.
Minerals: Minerals are inorganic elements(non-carbon-containing) that contribute to a plethora of physiological functions. Common minerals include calcium, iron, magnesium, zinc, and potassium. These elements are vital for everything from maintaining strong bones and teeth (calcium) to regulating fluid balance (sodium and potassium), blood pressure, nerve function and so much more.
Although they are required in smaller quantities, micronutrients are non-negotiable for good health. They serve as catalysts for enzymatic reactions, support immune function, aid in energy production, and contribute to the formation of hormones and other essential molecules. A deficiency in any of these micronutrients can lead to a range of health issues, often displayed as fatigue, impaired cognitive function, weakened immunity, and even chronic diseases.
Obtaining Micronutrients from Your Diet
While the term "micronutrients" might make you think of taking a whole bunch of supplements, the most effective way to obtain these nutrients is through a balanced and varied diet. Here are some checkpoints to see if you're getting a sufficient supply of micronutrients:
Eat a Rainbow: Consume a diverse array of colorful fruits and vegetables. The pigments responsible for these vibrant hues often indicate the presence of different vitamins and minerals.
Opt for Whole Foods: Whole grains, lean proteins, nuts, seeds, and legumes are excellent sources of various micronutrients. These unprocessed foods provide a natural and balanced nutrient profile.
Dairy or Dairy Alternatives: Incorporate dairy products or fortified dairy alternatives like almond milk or soy milk for a dose of calcium and vitamin D.
Seafood: Fish and shellfish are rich in iodine, selenium, and omega-3 fatty acids. Including these in your diet supports thyroid function and cardiovascular health.
Lean Meats and Plant-Based Proteins: Iron from animal sources (heme iron) and non-heme iron from plant-based sources play essential roles in oxygen transport and overall energy production.
Electrolytes: if you are sweating a lot and drinking a lot of water, shake a few shakes of salt into your water and pair that with some fruit for the potassium and magnesium to avoid depleting those minerals through dehydration.
Essentially, if you are a creature of habit, make sure that within a given day your macro sources vary meal to meal with ideally 80% whole foods, and if not whole foods at very list fortified foods). Micronutrients may be small in quantity, but they are monumental in their impact on our health and well-being. Vitamins and minerals are the unsung heroes that work tirelessly behind the scenes, supporting countless bodily functions and ensuring our bodies function optimally. By embracing a colorful, whole-foods-based diet and making mindful food choices, you can provide your body with the essential micronutrients it needs to thrive.