THE ROLE OF MICRONUTRIENTS
WHAT ARE MICRONUTRIENTS?
No matter what they tell you!
No matter what diet you decide to go on!
They are the nutrients (vitamins and minerals) that are needed in small amounts in order to keep us fit and healthy.
Consuming your daily requirements is essential for optimal health and well-being! 👍
A QUICK OVERVIEW OF
VITAMINS AND MINERALS
THE BENEFITS OF CONSUMING MICRONUTRIENTS ARE SUMMARISED BELOW! ! 😉
VITAMINS: FUNCTION, DOSES AND FOOD SOURCES
The table below highlights the role of each vitamin specifically, rich sources, and
recommended daily allowances should you wish to take a supplement.
VITAMIN | HEALTH BENEFITS | NATURAL FOOD SOURCES | RDA* (mg) | |
|---|---|---|---|---|
A (Beta Carotene) | Boosts Immunity,
Eyesight, Appetite,
Taste, Reduce
Cancer Risk. | Sweet Potatoes,
Beef, Liver and Organ
meats, Green Leafy
Vegetables, Broccoli,
Carrots, Salmon. | 0.6-0.7 | |
B1 (Thiamin) | Reduces Stress, Boosts
Immunity, Heart
and Nerve Function,
Improves Metabolism
and Provides Energy
to the Body. | Poultry, Pork,
Beef, Organ Meats,
Legumes, Rice, Wheatgerm,
Nuts, Rice. | 11-12 | |
B2 (Riboflavin) | Increases Red Blood Cell
Production, Powerful
Antioxidant, Improves
Metabolism, Provides
Energy to the Body, | Lamb, Eggs, Organ
Meats, Liver, Spinach,
Asparagus, Broccoli,
Almonds, Natural
Yogurt, Milk. | 11-13 | |
B3 (Niacin) | Improves Metabolism,
Provides Energy
to the Body, Helps
Make Cholesterol,
Reduces Stress. | Meat, Poultry, Tuna,
Salmon, Beans, Seeds,
Milk, Green Leafy
Vegetables, Coffee,
Tea, and Yeast. | 14-18 | |
B5 (Pantothenic Acid) | Helps Make Sex
Hormones Resulting
in Increased Libido,
Helps Maintain a
Healthy Digestive
System, Improves
Metabolism, Provides
Energy to the Body,
Helps Make Cholesterol,
Reduces Stress. | B5 is present in most
foods; deficiency is
extremely rare. However,
it can be lost in canned/
processed foods.
Fresh Meats,
Vegetables, and Whole
Unprocessed Grains
are the best sources. | 5 | |
B6 Pyridoxine | Helps Protein Absorption
and Metabolism, Boosts
Immune System,
Regulation of Hormonal
Activity, Normal Energy-
Yielding Metabolism,
Reduction of Tiredness
and Fatigue. | Poultry, Fish, Organ
Meats, Potatoes,
Starchy Vegetables,
Fruits [except citrus]. | 1.3-1.7 | |
B7 Biotin | Increases Metabolism,
Contributes towards
Healthy Skin, Hair,
Energy- Yielding
Metabolism. | Poultry, Oily Fish
[Salmon], Eggs,
Wholegrains, Milk
Almonds, Nuts, Legumes | 2.5 [This is A Suggested Amount; RDI is unclear] | |
B9 Folate | Makes DNA and other
Genetic Material.
It’s also Crucial for
Brain Development,
Emotional and Mental
Health. Forgetfulness
and Sluggish thinking
occurs when you
don’t take enough. | Spinach, Dark Leafy
Greens, Asparagus,
Beets, Beef Liver,
Wheat Germ, Kidney
beans, Salmon, Lima
Beans, Milk, Avocado,
Root Vegetables,
Soybeans, Turnips. | 0.4 | |
B12 Cobalamin | Improves Neurological
and Psychological
Functions, Increases
Metabolism, Increases
Energy and Reduces
Fatigue, Helps Make
Healthy Bone, Teeth,
Hair, Skin and Nails. | Animal products,
including Fish, Meat,
Poultry, Eggs, Milk, and
Milk products. Vitamin
B12 is generally not
present in plant foods,
but fortified breakfast
cereals are a readily
available source of
vitamin B12 with high
bioavailability for
vegetarians/vegans | 0.0024 | |
C Ascorbic Acid | Essential for Growth and
Repair of Skin, Cartilage,
Gums Healing Wounds.
Helps Maintain Healthy
Teeth and Bones,
It’s a Very Powerful
Antioxidant and Helps
Boost Immunity. It
Also Helps absorb
Non-Haem Iron from
Plant-Based Sources. | Citrus Fruits [Oranges,
Grapefruit, Lemons,
etc], Bell peppers,
Dark Leafy Greens,
Kiwifruit, Broccoli,
Berries, Tomatoes, Green
peas, and Papayas | 75-90 | |
D Ergocalciferol, Cholecalciferol | Increases Testosterone
Production, Improves
Weight Loss by
Reducing Appetite,
Makes Muscles Stronger,
Reduces Blood
Pressure, Regulates
Kidney Function,
Reduces Depression,
Improves Cognitive
Function [reduces
Alzheimer’s Disease
Risk], Boosts immunity,
Helps Bone and Teeth
Development [through
absorption of calcium], | Fatty Fish, Cod
Liver Oil, Egg Yolks,
Mackerel, Salmon,
Beef Liver, Cheese. | 0.01-0.02 | |
E Tocopherols | Very Powerful
Antioxidant, Boosts
Immunity, Helps
Muscular Contraction,
Important for Eyesight. | Almonds, Peanuts,
Hazelnuts, Wheat Germ,
Spinach, Broccoli,
Sunflower Seeds. | 15 | |
K1 Phylloquinone | Vital for blood clotting,
Reduces Risk of Bone
Fractures, Reduces
Chance of Excessive
Bleeding after a wound. | Kale, Spinach, Broccoli,
Brussels sprouts,
Turnip Greens | 0.09-0.12 | |
K2 Menaquinones | Directs Calcium to
tissues that need
it, Reduces Heart
Disease risk, Makes
Bones Stronger
reducing Fracture risk
and Osteoporosis,
Reduces Cancer Risk. | Chicken, Dairy Products
from Grass-Fed Cows
[ Milk, Cheese, etc.],
Egg Yolks, Liver,
Organ Meats. | 0.09-0.12 |
MINERALS: FUNCTION, DOSES AND FOOD SOURCES
The table below highlights the role of each mineral specifically, rich sources, and
recommended daily allowances should you wish to take a supplement.
We don’t need every mineral out there, but this table focuses on essential
minerals as well as their best food sources.
MINERAL | HEALTH BENEFITS | NATURAL FOOD SOURCES | RDA* (mg) |
|---|---|---|---|
Calcium | Vital for Healthy Teeth and
Bones.
Essential for Healthy Heart,
Muscles and Nerves.
[To absorb calcium
effectively, you need
vitamin K2 and D]. | Milk, Cheese, Yogurt.
Kale, Broccoli, Sardines. | 1000-1200 |
Magnesium
| Increases Energy and
Metabolism, Helps you
Sleep, Calms Nerves
and Reduces Anxiety,
Relieves Muscle Spasms,
Prevents Migraines,
Improves Heart Health. | Sunflower Seeds,
Almonds, Sesame Seeds,
Cashews, Broccoli,
Kidney Beans, Cow
Milk, Oatmeal, Raw
Shrimp, Soymilk. | Men: 400-420 Women: 310-320 |
Potassium | Reduces Anxiety and
Stress, Increases Cognitive
Function, Enhances
Bones and Muscle Health,
Strengthens Muscles,
Increases Energy and
Metabolism, Electrolyte
Balance, Stabilises
Blood Pressure. | Broccoli, Spinach, Sweet
Potatoes, Mushrooms,
Grains, Salmon, Chicken,
Whole Milk, Nuts, Beans,
Potatoes, Poultry,
Bananas, Coconut
Water, Avocados, | 4700 |
Sodium | Helps Muscle and Nerves
Work Properly, Improves
Brain Function, Controls
Blood Pressure, Regulates
Glucose Absorption,
Restores Healthy Skin,
Increases Heart Health,
Relieves Muscle Cramps. | Salt, Beets, Cheese,
Bread, Cereals, Poultry,
Bacon, Ham, Sardines,
Caviar and Anchovies. | 1500 |
Selenium | Boosts Immunity,
Antioxidant, Reduces Cancer
Risk, Anti-Ageing Qualities
and Increases Longevity,
Increases Thyroid Health
and Increases Metabolism. | Brazil Nuts, Eggs,
Sunflower Seeds,
Liver, Tuna and
Rockfish, Salmon,
Turkey, Chia Seeds,
Mushrooms, Chicken
Breast, Herring Fish | 0.055 |
Iodine | Boosts Metabolism and
Essential for Thyroid
Hormone Production,
Vital for Healthy Skin,
Hair and Nails. | Fresh Seafood, Iodised
Salt, Spinach, Turnip
Greens, Swiss Chard,
Summer Squash. | 0.15 |
Chloride | Essential for Protein
Digestion [and Stomach
Acid Formation], Use as
an Electrolyte to Help
Balance Fluid Balance. | Salt, Seaweed,
Rye, Tomatoes,
Lettuce, Olives. | 3400 |
Boron | Promotes Healthy Muscle
Mass and Increases
Testosterone Production,
Prevents Yeast Infection,
Fights Diabetes, Strengthens
Bones, Increases Brain
Function and Concentration. | Chickpeas, Almonds,
Beans, Red Grapes,
Broccoli, Oranges,
Apples, Legumes, Honey. | 1-3 |
Phosphorous | Helps to Grow Strong
Teeth and Bones, Increases
Metabolism and Energy
Production, Helps Cells
to Properly Function | Mushrooms, Poultry,
Meat, Legumes, Eggs,
Cheese, Milk, Nuts. | 550 |
Selenium | Boosts Immunity,
Antioxidant, Reduces Cancer
Risk, Anti-Ageing Qualities
and Increases Longevity,
Increases Thyroid Health
and Increases Metabolism. | Brazil Nuts, Eggs,
Sunflower Seeds,
Liver, Tuna and
Rockfish, Salmon,
Turkey, Chia Seeds,
Mushrooms, Chicken
Breast, Herring Fish. | 0.06-0.075 |
Zinc | Increases Testosterone
Production, Boosts
Immunity, Helps Normal
Growth and Development. | Meat, Nuts, Spinach,
Beans, Whole-grains,
Bread, Shellfish. | Men: 9.5 Women: 7 |
Iron | Helps Carry Oxygen around
the body and Remove
Carbon Dioxide.
Aids Growth and
Development and
Boosts Immunity. | Liver, Grass-Fed Beef,
Chickpeas, Nuts,
Apricots, Raisins, Black
Beans, Kale, Brown
Rice, Prunes, Eggs,
Spirulina, Spinach. | Men: 8.7 Women: 8.7-14.8 |
To Learn more about vitamins and minerals, then treat yourself to a copy of
‘The Essential Guide to Sports Nutrition and Bodybuilding.’
To find out more, please CLICK HERE.
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