Amy King
In the modern-day world, we are constantly blasted with often contradicting information about nutrition.
Some people insist on the importance of protein and animal products, while others tell us it’s all about the caloric balance.
As a result, conversations around fat, protein and carbohydrates dominate the majority of the discourse on nutrition, leaving other nutrient discussions somewhat ignored…
This seems to be the case when it comes to the importance of micronutrients. Micronutrients, among other things, often impact our ability to absorb other nutrients.
Therefore, this article covers in brief, micronutrients in terms of what they are, what they do in the body and what the best sources are!
What is the difference is between macronutrients and micronutrients?
To put simply, macronutrients are the primary nutrients our bodies need in big quantities - Protein, fats and carbohydrates in order to survive.
In other words, macronutrients provide caloric value and are needed to sustain a healthy body weight and physiological functioning.
On the other hand, micronutrients do not really have a caloric value, but are just as important, due to their role in a variety of important processes all around the body.
Micronutrients include phytochemicals, vitamins, minerals and antioxidants!
The body needs these nutrients to sustain the production of a variety of enzymes and hormones, which relate to the overall healthy functioning of the organism.
Though the body needs micronutrients in small amounts, their absence quickly surfaces with a flurry of unwanted side effects.
For example, a magnesium deficiency can cause you to:
Did You Know?
Hard training, physical exertion or alcohol consumption can deplete our bodies of important micronutrients including magnesium. So, its important your overall nutrition considers your lifestyle factors.
Vitamins and minerals are an important part of human nutrition, mainly because they help kids grow healthy and strong, while adults can reap the benefits of sustained health.
In general micronutrient deficiencies are easy to diagnose and can be seamlessly addressed with various dietary adjustments and if necessary, through supplements or other methods.
Micronutrients are often stripped out of, or missing from, many processed foods. In addition to this modern farming techniques and food distribution systems diminish, or alter the ratios of, the micronutrients in whole foods.
As such, with the abundance of nutrient-poor foods that many people rely upon for sustenance, micronutrient deficiencies are more common than most of us realize.
Here are the 5 of the most common micronutrient deficiencies found in humans:
Some of these are easy to diagnose and don’t hide much risk, but others can cause severe discomfort and if sustained in the long term, even damage.
Whether you're looking to improve your lifestyle habits, take your athletic performance or overall performance to the next level I'm here to help.
As an experienced fitness, nutrition & performance coach I work with you to optimise all area of your health & well-being.
To see how I can support your journey, why not connect with me over a virtual coffee?
Tip: it is a good idea to build your own “owner’s manual” when it comes to your health and fitness. If you have regular check ups with your medical PRACTITIONER, consider periodically taking blood tests to manage your optimal micronutrient levels.
For instance, B12 deficiencies which are common in vegans and vegetarians, can lead to anemia, memory issues, mood swings, irregular work of the heart and even neurological problems.
Did You Know?
We need ~ 1:1 ratio of Omega-3 and Omega-6 Fatty Acids for optimal functioning, including brain health. Modern farming and food processing means that most of us consume a ratio of 1:10 in favour of Omega-6.
Tip: Adding in Omega-3 rich foods into your diet is usually always a good idea, fish oil supplements can be considered if eating omega-3 rich foods are impractical.
Unless you have severe deficiencies, micronutrient supplements are not necessary, as most deficiencies can be treated with a slight change in dietary habits.
Let’s have a look at the most vitamin & mineral-abundant foods!
Including some of these foods in your menu regularly will keep you away from deficiencies and maintain a balanced inner chemistry.
Sometimes, increasing certain types of food or variety of them, is not always practical. For example, or you may be in a short phase where you are limiting the variety of your foods (such as a comp prep), undergoing intense training or travelling frequently. In these instances, supplementation may be appropriate.
In these instances, work with trusted professionals and in general ensure you do not exceed daily dosage recommendations as these can cause adverse health impacts or impact your ability to absorb other important micronutrients.
For those of us, who are in good health and eating well, with plenty of wholefoods and variety of wholefoods, tracking micronutrients is not necessary.
In some instances, tracking micronutrient consumption may be appropriate – such as when working with health professionals to address deficiencies or other health issues.
It may also be appropriate to track your micronutrients if you are an athlete or in a profession where your physical abilities or physique are an essential requirement of the job. In this instance there may be periods where even your salt intake for example may need to be carefully monitored and controlled.
Though micronutrients do not provide a caloric value, they play important roles in a variety of bodily functions.
Because their deficiencies will lead to worsened function, it is important to grant sufficient micronutrition through your food.
Micronutrients don’t really need to be tracked as long as you consume a variety of foods in decent amounts.
Your best nutrition plan is one that considers the right balance of macronutrients, micronutrients, and calories for your specific requirements.
This includes consideration to your goals, mindset, lifestyle habits, physical, emotional, and social needs and a good nutrition coach will help guide with respect to this.
P.S. Did you want a free resource to help get you started with your specific nutrition needs?
👉 Calculate your actual Calorie and Macronutrient requirements.
To obtain a FREE personalised report, where this is calculated for you, click the link below.
Amy King is the founder of AKE Fitness & Nutrition. When she’s not serving her clients, she is pursuing her corporate career in mining, bodybuilding and spending time with loved ones. She calls Perth, Western Australia home.
© 2022 All Rights Reserved
