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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! ūüĎ欆

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A QUICK OVERVIEW OF
VITAMINS AND MINERALS

THE BENEFITS OF CONSUMING¬†MICRONUTRIENTS ¬† ¬† ¬† ¬† ¬† ARE SUMMARISED BELOW! ! ūüėČ

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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