Ask any American adult about fat and carbohydrates, and they'll whip out a whole TED talk on the topic. We've all heard about their benefits, their drawbacks, and their impact on our waistlines – they're basically the celebrities of the nutrition world. It’s common knowledge, not just because of the fad diets and nutrition information we’re exposed to on a regular basis but because they make up a significant portion of what we eat. But hey, let's not forget about the supporting cast!

Introducing macronutrients, a category of nutritional material that also includes fiber, protein, and water. Each has its own purpose, and they are all vital to our bodily functions. We need them. They’re like the main ingredients in a dish – very literally, the meat and potatoes – and understanding them is essential to maintaining a healthy diet. But they’re not the only nutrients that matter to us. They just dominate the conversation.

No matter how important macronutrients are, the body cannot survive on them alone. We also need what are known as micronutrients. If macronutrients are the main ingredients, micronutrients are like seasoning – nuanced herbs and spices – integral to creating the perfect dish but used only in small amounts.

They’re even more essential than salt, pepper, thyme, and oregano. Without micronutrients, the human body can develop deficiencies, even life-threatening disorders. They’re also capable of providing countless benefits to us. They can boost the immune system, work to prevent cancer, and even help us lose weight.

Today at PhysioRX, as part of our health and nutrition coaching in Park Slope, Brooklyn, NY, we’re going to shed light on these tiny gems. We’ll cover the most common and essential ones, and learn how to integrate them into our diets.

Let’s dive in.

What Are Micronutrients?

Micronutrients refer to those vital vitamins and minerals found in food, albeit in trace amounts. While vitamins are organic compounds, synthesized naturally by plants and animals, minerals are inorganic substances typically sourced from water or soil. Unlike vitamins, minerals are not produced through biological processes; instead, they occur naturally and are absorbed by living organisms before being passed on to others. 

Types of Micronutrients

Vitamins and minerals can be further divided into four categories. This includes fat-soluble vitamins, water-soluble vitamins, trace minerals, and macrominerals. We’ll first take a look at fat-soluble vitamins.

‍Fat Soluble Vitamins

Fat-soluble vitamins are found in fatty foods. When they are eaten, the body stores them in fatty tissue and the liver for later use. They are as follows:

• Vitamin A - Necessary for organ function and vision. It is found in fish, dairy, and egg products. 
• Vitamin D - Necessary for calcium absorption, healthy bone growth, and immunity. It is found in fatty fish and fish oils. It can also be found in fortified milks, including milk alternatives. 
• Vitamin E - Necessary for a healthy immune system. It’s also a powerful antioxidant that can protect from cellular damage. It can be found in seeds, nuts, and fish. 
• Vitamin K- Essential for healthy blood clotting and bone development. It can be found in leafy greens, soybeans, and canola oil. 

Fat-soluble vitamins prove that certain fats are essential to our health. Abstaining from them could result in deficiencies. The same can be said for foods rich in water-soluble vitamins. 

‍Water Soluble Vitamins

There are nine water-soluble vitamins. They are as follows:

• Vitamin B1 (Thiamine) - Essential in the growth and function of certain cells. It can be found in lentils, beans, and certain types of meats. 
• Vitamin B2 (Riboflavin) - A powerful antioxidant, known to help prevent cell damage. It’s also essential in red blood cell production. It can be found in dairy products, chicken, beef, pork, and fish. 
• Vitamin B3 (Niacin) - Keeps the digestive system and nervous system healthy and turns food into energy. It can be found in meat, poultry, fish, seeds, and legumes.  
• Vitamin B5 (Pantothenic Acid) - Important for maintaining healthy skin, among other benefits. It can be found in animal proteins, leafy greens, beans, and lentils. 
• Vitamin B6 (Pyridoxine) -  Maintains brain development, the health of the nervous system, and the health of the immune system. It can be found in poultry, fish, and dark leafy greens. 
• Vitamin B7 (Biotin) - A multipurpose nutrient that supports cellular functioning, among other things. It can be found in various foods, including sweet potatoes, nuts, and milk. 
• Vitamin B9 (Folate) - Important in the formation of health blood cells as well as cell function and growth. It’s crucial during early pregnancy. It can be found in dark leafy vegetables, peas, nuts, and beans. 
• Vitamin B12 (Cobalamin) Vital to maintaining healthy nerve cells as well as the production of RNA and DNA. Can be found in lean meats, poultry, fish, eggs, seafood, beans, and lentils. 
• Vitamin C (Ascorbic acid) - Essential vitamin known for its role in healing, collagen production, maintaining a healthy immune system, and maintaining healthy skin, among other benefits. Can be found in certain types of fruit, especially citrus, broccoli, kale, and cauliflower. 

Since water-soluble vitamins are capable of breaking down in water, they don’t last for long periods of time, which means they must be replenished regularly. 

‍Macrominerals

Macrominerals are minerals that must be consumed in larger amounts. They include sodium, known for its ability to maintain healthy blood pressure levels; calcium and phosphorous, both vital to bone health; and potassium, which has a variety of benefits, including its ability to aid in muscle function. They’re often consumed as part of a normal healthy diet. 

‍Trace Minerals

Trace Minerals might not be needed in large amounts, but they are essential, and many average consumers are already aware of them. They include iron, which is vital to ensuring healthy growth and providing oxygen to the muscles; zinc, well known for its healing properties; and fluoride, which aids in the development of teeth and bones. 

Micronutrients: Boost Your Workout

Many micronutrients fuel muscle development and overall energy levels–all necessary for the perfect workout. Professional nutrition coaches can teach you how to work them into your diet using cooking techniques and recipes you’ll love.   

At PhysioRX, we cover all the basics–from diet to training. We provide our clients with professional, well-informed services that will get you fit and back on your feet. If you’d like to learn more, call us at (646) 860-0670 or schedule an appointment online. We have offices in Park Slope, Brooklyn or Manhattan.