Immune system support

Bone health

Enzyme function

Cell growth and division

Energy production

Hormonal balance

Micronutrients:

Micronutrients are vitamins and minerals, which are derived from Macronutrients, which are the foods that you eat every day.

Micronutrients, Micro – meaning small. By definition, micronutrients are only needed in small amounts. But these nutrients crucial and enable the body to produce enzymes, hormones, and other substances that are essential for proper growth and development.

Vitamins are organic (carbon-containing) and non-caloric, meaning they produce no energy. Vitamins must be consumed through foods, with only three exceptions:  vitamin K, vitamin B-7 (Biotin), and vitamin D, are produced by our body.

There is no “perfect” food that contains all the vitamins in just the right amount. So, it’s important that a variety of nutrient-dense foods be consumed to ensure adequate vitamin intake.

I’m not going to list all the vitamins, so the following vitamin examples are far from comprehensive.

Vitamins

• Vitamin A – Function: Formation and maintenance of skin, hair, teeth, vision health.

Source: Yellow or orange fruits and vegetables, green leafy vegetables, dairy products.

• Vitamin B1 –Function: Helps the body release energy from carbohydrates.

Source: Fortified cereals, and oatmeal, meats, rice and pasta, whole grains.

• Vitamin B2 –Function: Helps the body release energy from protein, fat, and carbohydrates during metabolism. Source: Whole grains, green leafy vegetables, milk, eggs.
• Vitamin C –Function: Essential for the structure of bones, cartilage, muscle, and blood vessels. Helps maintain capillaries and gums health. Source: Citrus fruits, berries, and vegetables.
• Vitamin D –  Function: Helps reduce bone fractures. Source: Fortified foods like milk, cereals, and natural sources like fish, egg yolk, and from sun exposure. 

Minerals

Minerals are inorganic. Minerals are critical for human life. Minerals regulate enzyme activity and maintain our body’s acid-base balance, our pH, as well as assisting with strength and growth.

Unlike vitamins, many minerals are found in the body as well as in food. An important consideration when taking mineral supplements, is the possibility of mineral-mineral interactions. Minerals can interfere with the absorption of other minerals. For example, zinc absorption may be decreased through excess iron supplementation. Too much calcium limits the absorption of manganese, zinc, and iron. A mineral deficiency will develop.

It’s a good idea to let you healthcare providers know which vitamin and mineral supplements you are taking because some supplements do interfere with your prescription medications too.

To name just a few minerals:

• Calcium –Function: Strong bones, teeth, muscle tissue. Source: milk and milk products, spinach, bananas.
• Iron –Function: Hemoglobin formation; improves blood quality; increases resistance to stress and disease. Source: Meats, especially organ meats, legumes.

Potassium –Function: Fluid balance; controls activity of heart muscle, nervous system, and kidneys. Source: Lean meat, vegetables, fruits.